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This means that boxing training can help the brain in two ways: physically and mentally. Not only are boxers getting the benefits of high intensity exercise, but they also get a mental challenge.","How can boxing training benefit the brain?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"cbad7666-72a5-46bb-b884-0a8197b742d1","Non-contact boxing training can help the brain in the following ways: Increasing physical fitness, Reducing inflammation, Combatting risk factors for cardiovascular disease, Strengthening the heart, Increasing blood flow to the brain, Improving working memory and reaction time, Bolstering cognitive reserve","How does non-contact boxing training help the brain?",{"_uid":676,"answer":677,"question":678,"component":670},"573e8417-7c57-4ec3-8d09-0a0e95084aaa","Yes, absolutely. “When you’re doing a complex combo and you’ve got multiple steps, you have to be focused. You’re moving very fast, you’re processing very quickly while you’re also thinking about form, power, and technique,” says Dr. Brody Magid. “There’s no time to think. It stands to reason that all of this would be a very good way to challenge the brain.”","Does boxing teach you to think on your feet?",{"_uid":680,"answer":681,"question":682,"component":670},"76a47aaa-14c3-46f1-a51a-97322773021d","“There have been thousands of studies on exercise and mental health. Even 15 minutes a day helps people report better emotional wellbeing,” says Dr. Brody Magid. Moreover, the use of breathing and mindfulness in boxing adds to its stress relieving power. The overall reduction of stress does wonders for your mental health and your brain function. “As we’re trying to promote brain health, one of the main interventions is managing stress through meditation and mindfulness. I think boxing has that element, for sure,” says Dr. Brody Magid.","How does boxing help manage stress?",{"_uid":684,"answer":685,"question":686,"component":670},"671b22d1-d465-4b1d-85a1-a786771f907d","Research has shown the short- and long-term benefits of exercise on brain health. Exercise is perhaps the most powerful tool we have in preventing neurodegenerative diseases like Dementia. The mental challenges posed by complex boxing drills may provide even more benefits for your brain, potentially improving reaction time and working memory.","How does boxing training help prevent dementia?",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":688,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":690,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":281,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":716,"social_link_instagram":717,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":713,"alt":703,"name":703,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":726,"content":727},"doc",[728,750,754,770,774,781,827,843,848,862,866,870,876,889,894,898,902,906,911,914,926,938,944],{"type":729,"content":730},"paragraph",[731,734,740,748],{"text":732,"type":733},"It is well-established that ","text",{"text":735,"type":733,"marks":736}," ",[737],{"type":738,"attrs":739},"styled",{"class":7},{"text":741,"type":733,"marks":742},"exercise is essential to brain health",[743],{"type":744,"attrs":745},"link",{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/keeping-your-brain-fit-how-exercise-can-prevent-dementia","_blank",{"text":749,"type":733},". Moderate to high intensity workouts instantly boost brain power and a consistent exercise routine can even prevent or delay the onset of neurodegenerative diseases.",{"type":729,"content":751},[752],{"text":753,"type":733},"Though boxing has not been studied specifically, the physical and cognitive challenges posed by non-contact boxing training could have a special edge over other forms of exercise in promoting brain health.",{"type":729,"content":755},[756,758,762,768],{"text":757,"type":733},"“The mental challenge of boxing is so stimulating - you have to pay close attention, maintain combos in mind and implement them, think very fast on your feet, coordinate various muscle groups, and maintain good form simultaneously,” says ",{"text":735,"type":733,"marks":759},[760],{"type":738,"attrs":761},{"class":7},{"text":763,"type":733,"marks":764},"Dr. Brody Magid",[765],{"type":744,"attrs":766},{"href":767,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://drjuliebrodymagid.com/",{"text":769,"type":733},".",{"type":729,"content":771},[772],{"text":773,"type":733},"This means that boxing training can help the brain in two ways: physically and mentally. Not only are boxers getting the benefits of high intensity exercise, but they also get a mental challenge.",{"type":775,"attrs":776,"content":778},"heading",{"level":777},2,[779],{"text":780,"type":733},"How Non-Contact Boxing Training Benefits the Brain:",{"type":782,"content":783},"bullet_list",[784,791,797,803,809,815,821],{"type":785,"content":786},"list_item",[787],{"type":729,"content":788},[789],{"text":790,"type":733},"Increasing physical fitness",{"type":785,"content":792},[793],{"type":729,"content":794},[795],{"text":796,"type":733},"Reducing inflammation",{"type":785,"content":798},[799],{"type":729,"content":800},[801],{"text":802,"type":733},"Combatting risk factors for cardiovascular disease",{"type":785,"content":804},[805],{"type":729,"content":806},[807],{"text":808,"type":733},"Strengthening the heart",{"type":785,"content":810},[811],{"type":729,"content":812},[813],{"text":814,"type":733},"Increasing blood flow to the brain",{"type":785,"content":816},[817],{"type":729,"content":818},[819],{"text":820,"type":733},"Improving working memory and reaction time",{"type":785,"content":822},[823],{"type":729,"content":824},[825],{"text":826,"type":733},"Bolstering cognitive reserve",{"type":729,"content":828},[829,831,835,841],{"text":830,"type":733},"Although there aren’t specific scientific studies on boxing just yet, many boxing trainers have already started offering programs like ",{"text":735,"type":733,"marks":832},[833],{"type":738,"attrs":834},{"class":7},{"text":836,"type":733,"marks":837},"Rock Steady",[838],{"type":744,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://www.rocksteadyboxing.org/",{"text":842,"type":733},", a modified boxing class designed for early-stage Parkinson’s patients. Dr. Brody Magid notes that despite a lack of research on the therapeutic effects of boxing on Parkinson’s, research has shown that agility training, a cornerstone in boxing, can reduce disease progression.",{"type":775,"attrs":844,"content":845},{"level":777},[846],{"text":847,"type":733},"Thinking on Your Feet",{"type":729,"content":849},[850,852,856,861],{"text":851,"type":733},"A big part of working with patients who have memory problems - and in preventing memory problems - is challenging the brain. Learning new things is critical to building up ",{"text":735,"type":733,"marks":853},[854],{"type":738,"attrs":855},{"class":7},{"text":857,"type":733,"marks":858},"cognitive reserve",[859],{"type":744,"attrs":860},{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":48},{"text":769,"type":733},{"type":729,"content":863},[864],{"text":865,"type":733},"“When we look at how cognitive challenge works, novelty is what helps,” explains Dr. Brody Magid. “If you do something that is difficult but similar each time, it doesn’t really change your brain very much because it doesn’t challenge you. We suggest that people diversify their activities to optimize novelty.”",{"type":729,"content":867},[868],{"text":869,"type":733},"To illustrate this point, she used the example of a patient who usually does crossword puzzles being advised to try Sudoku or a golfer who tries to switch their stance. Challenging your brain with new tasks or different approaches is what boxing drills are all about.",{"type":729,"content":871},[872,874],{"text":873,"type":733},"“When you’re doing a complex combo and you’ve got multiple steps, you have to be focused. You’re moving very fast, you’re processing very quickly while you’re also thinking about form, power, and technique,” says Dr. Brody Magid. “There’s no time to think. It stands to reason that all of this would be a very good way to challenge the brain.”",{"type":875},"hard_break",{"type":877,"attrs":878},"blok",{"id":879,"body":880},"8cc4c370-51f4-403b-8e62-15ec0f8047ce",[881],{"_uid":882,"image":883,"component":887,"copyright_details":888},"i-a02f1862-4dbc-4063-a660-16c5db69494d",{"id":884,"alt":885,"name":7,"focus":48,"title":885,"filename":886,"copyright":7,"fieldtype":50},4052683,"FightCamp Trainer Coach PJ Boxing","https://a.storyblok.com/f/115220/1380x700/7253ddbc59/boxing_training.png","content_image",[],{"type":775,"attrs":890,"content":891},{"level":777},[892],{"text":893,"type":733},"Knocking Out Stress",{"type":729,"content":895},[896],{"text":897,"type":733},"Dr. Brody Magid points out that stress negatively impacts our brains both psychologically and physically. One of the most effective stress relievers is exercise.",{"type":729,"content":899},[900],{"text":901,"type":733},"“There have been thousands of studies on exercise and mental health. Even 15 minutes a day helps people report better emotional wellbeing,” says Dr. Brody Magid. Moreover, the use of breathing and mindfulness in boxing adds to its stress relieving power. The overall reduction of stress does wonders for your mental health and your brain function.",{"type":729,"content":903},[904],{"text":905,"type":733},"“As we’re trying to promote brain health, one of the main interventions is managing stress through meditation and mindfulness. I think boxing has that element, for sure,” says Dr. Brody Magid.",{"type":775,"attrs":907,"content":908},{"level":777},[909],{"text":910,"type":733},"Bringing the Fight to Dementia",{"type":729,"content":912},[913],{"text":685,"type":733},{"type":729,"content":915},[916,918,924],{"text":917,"type":733},"Next time you’re battling the ",{"text":919,"type":733,"marks":920},"punching bag",[921],{"type":744,"attrs":922},{"href":923,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":925,"type":733}," trying to count out a complex punch combination, just remember: you’re investing in your brain, your body, and fighting dementia!",{"type":729,"content":927},[928,930,936],{"text":929,"type":733},"Are you ready to boost your brain health and train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":931,"type":733,"marks":932},"FightCamp App",[933],{"type":744,"attrs":934},{"href":935,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":937,"type":733}," and train with real fighters from the comfort of your own home.",{"type":775,"attrs":939,"content":941},{"level":940},3,[942],{"text":943,"type":733},"Related Articles",{"type":729,"content":945},[946,952,953,958,959,965,966],{"text":947,"type":733,"marks":948},"How Exercise Improves Mental Health",[949],{"type":744,"attrs":950},{"href":951,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-exercise-improves-mental-health",{"type":875},{"text":954,"type":733,"marks":955},"Keeping Your Brain Fit: How Exercise Can Prevent Dementia",[956],{"type":744,"attrs":957},{"href":746,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":875},{"text":960,"type":733,"marks":961},"Can At-Home Workouts Be As Effective As The Gym? Data Finds Equipment Matters",[962],{"type":744,"attrs":963},{"href":964,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-covid-19-quarantine-changed-the-way-we-workout",{"type":875},{"text":967,"type":733,"marks":968},"Boxing Your Way To Better Mental Health",[969],{"type":744,"attrs":970},{"href":971,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":973,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":978,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":979,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":974,"component":118,"meta_info":975,"meta_title":7,"block_image":976,"cover_image":977,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-06-11 00:00","article",{"_uid":983,"title":657,"plugin":43,"description":984},"73f15acc-f75a-4acd-9d5c-6f2908b45e43","Boxing training may have an added edge over other forms of exercise in supporting cognitive brain health and potentially staving off neurodegenerative disease.",{"id":986,"alt":657,"name":7,"focus":48,"title":657,"filename":987,"copyright":7,"fieldtype":50},3431022,"https://a.storyblok.com/f/115220/2400x990/361cc055c9/how-boxing-boosts-brain-health-and-prevents-dementia.jpeg",[989],{"name":990,"created_at":991,"published_at":992,"updated_at":993,"id":994,"uuid":995,"content":996,"slug":1003,"full_slug":1004,"sort_by_date":48,"position":1005,"tag_list":1006,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":1007,"first_published_at":992,"release_id":48,"lang":60,"path":7,"alternates":1008,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Julie Brody Magid, Psy.D","2022-02-24T23:36:59.934Z","2022-02-25T00:08:46.006Z","2022-02-25T00:08:46.028Z",111176244,"e4929484-8c77-4bd5-ba41-086f97c854b6",{"bio":997,"_uid":998,"name":990,"photo":999,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1002,"social_link_instagram":7,"social_link_pinterest":7},"Julie Brody Magid, Psy.D. is the clinical director of McLean Hospital’s Memory Disorders Assessment Clinic in Geriatric Psychiatry. She oversees clinic operations and conducts comprehensive neuropsychological evaluations for older adults with memory disorders and other cognitive problems. Magid specializes in providing neurocognitive and psychodiagnostic evaluation and treatment for patients with traumatic/acquired brain injury, dementia, movement disorders, and neuropsychiatric illnesses.","b05c478c-18d1-46e5-a01e-a957f53478f3",{"id":1000,"alt":990,"name":7,"focus":48,"title":990,"filename":1001,"copyright":7,"fieldtype":50},3939907,"https://a.storyblok.com/f/115220/350x350/55839d2eef/julie_brody_magid_psy-d.png","https://www.linkedin.com/in/julie-brody-magid-psy-d-137aa33a/","julie-brody-magid-psy-d","authors/julie-brody-magid-psy-d",-250,[],"49118eb3-8911-4e4d-80ed-1d8eea513a54",[],[],"how-boxing-boosts-brain-health-and-prevents-dementia","blogs/how-boxing-boosts-brain-health-and-prevents-dementia",-2270,[],60887917,"ae1dffba-06db-4dea-a11e-e734e6ced11a","2021-06-11T11:34:00.000Z","wellness/{{story.slug}}",[],["Reactive",1020],[1021,1257,1544,2256,2491,2702],{"name":1022,"created_at":1023,"published_at":1024,"updated_at":1025,"id":1026,"uuid":1027,"content":1028,"slug":1249,"full_slug":1250,"sort_by_date":48,"position":1251,"tag_list":1252,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":1254,"first_published_at":1255,"release_id":48,"lang":60,"path":1017,"alternates":1256,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1029,"faqs":1030,"title":1022,"topic":1039,"author":1054,"content":1055,"category":1230,"schedule":1238,"component":981,"meta_info":1239,"cover_image":1243,"description":1247,"contributors":1248},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1031,1035],{"_uid":1032,"answer":1033,"question":1034,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1036,"answer":1037,"question":1038,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1040,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1052,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1053,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1041,"component":39,"meta_info":1049,"block_image":1050,"cover_image":1051,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1042,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1047,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1048,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1043,"component":118,"meta_info":1044,"meta_title":7,"block_image":1045,"cover_image":1046,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":726,"content":1056},[1057,1062,1073,1086,1096,1101,1111,1116,1141,1146,1150,1155,1159,1164,1168,1173,1177,1182,1192,1226],{"type":775,"attrs":1058,"content":1059},{"level":777},[1060],{"text":1061,"type":733},"Are You Ready to Make the Most of the New Year?  ",{"type":729,"content":1063},[1064,1066,1071],{"text":1065,"type":733},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1067,"type":733,"marks":1068},"path",[1069],{"type":1070},"italic",{"text":1072,"type":733},", which is a way to stay organized as you achieve your goals. ",{"type":877,"attrs":1074},{"id":1075,"body":1076},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1077],{"url":1078,"_uid":1080,"image":1081,"component":887,"copyright_details":1085},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1082,"alt":1083,"name":7,"focus":7,"title":1083,"filename":1084,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":729,"content":1087},[1088,1090,1094],{"text":1089,"type":733},"A popular and effective way to create a ",{"text":1091,"type":733,"marks":1092},"path ",[1093],{"type":1070},{"text":1095,"type":733},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":775,"attrs":1097,"content":1098},{"level":777},[1099],{"text":1100,"type":733},"How to Make S.M.A.R.T. Goals for the New Year",{"type":877,"attrs":1102},{"id":1075,"body":1103},[1104],{"url":1105,"_uid":1106,"image":1107,"component":887,"copyright_details":1110},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1108,"alt":1083,"name":7,"focus":7,"title":1083,"filename":1109,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":775,"attrs":1112,"content":1113},{"level":940},[1114],{"text":1115,"type":733},"1. Make Your Goals Specific",{"type":729,"content":1117},[1118,1120,1129,1131,1139],{"text":1119,"type":733},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1121,"type":733,"marks":1122},"30 minutes per day",[1123,1127],{"type":744,"attrs":1124},{"href":1125,"uuid":48,"anchor":48,"custom":1126,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1128},"underline",{"text":1130,"type":733}," and following a ",{"text":1132,"type":733,"marks":1133},"healthy meal plan",[1134,1138],{"type":744,"attrs":1135},{"href":1136,"uuid":48,"anchor":48,"custom":1137,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1128},{"text":1140,"type":733},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":775,"attrs":1142,"content":1143},{"level":940},[1144],{"text":1145,"type":733},"2. Make Your Goals Measurable ",{"type":729,"content":1147},[1148],{"text":1149,"type":733},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":775,"attrs":1151,"content":1152},{"level":940},[1153],{"text":1154,"type":733},"3. Make Your Goals Attainable",{"type":729,"content":1156},[1157],{"text":1158,"type":733},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":775,"attrs":1160,"content":1161},{"level":940},[1162],{"text":1163,"type":733},"4. Make Your Goals Relevant",{"type":729,"content":1165},[1166],{"text":1167,"type":733},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":775,"attrs":1169,"content":1170},{"level":940},[1171],{"text":1172,"type":733},"5. Make Your Goals Time-Bound",{"type":729,"content":1174},[1175],{"text":1176,"type":733},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":775,"attrs":1178,"content":1179},{"level":777},[1180],{"text":1181,"type":733},"Train S.M.A.R.T. Like a Fighter",{"type":877,"attrs":1183},{"id":1075,"body":1184},[1185],{"url":1186,"_uid":1187,"image":1188,"component":887,"copyright_details":1191},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1189,"alt":1083,"name":7,"focus":7,"title":1083,"filename":1190,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":729,"content":1193},[1194,1196,1204,1206,1214,1216,1224],{"text":1195,"type":733},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1197,"type":733,"marks":1198},"Facebook",[1199,1203],{"type":744,"attrs":1200},{"href":1201,"uuid":48,"anchor":48,"custom":1202,"target":747,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1128},{"text":1205,"type":733}," and ",{"text":1207,"type":733,"marks":1208},"Instagram",[1209,1213],{"type":744,"attrs":1210},{"href":1211,"uuid":48,"anchor":48,"custom":1212,"target":747,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1128},{"text":1215,"type":733},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1217,"type":733,"marks":1218},"FightCamp",[1219,1223],{"type":744,"attrs":1220},{"href":1221,"uuid":48,"anchor":48,"custom":1222,"target":747,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1128},{"text":1225,"type":733}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":729,"content":1227},[1228],{"text":1229,"type":733},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1231,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1236,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1232,"component":118,"meta_info":1233,"meta_title":7,"block_image":1234,"cover_image":1235,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1240,"title":1241,"plugin":43,"description":1242},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1244,"alt":1245,"name":7,"focus":7,"title":1245,"filename":1246,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1253],"featured","ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1258,"created_at":1259,"published_at":1260,"updated_at":1261,"id":1262,"uuid":1263,"content":1264,"slug":1538,"full_slug":1539,"sort_by_date":48,"position":1540,"tag_list":1541,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":1542,"first_published_at":1260,"release_id":48,"lang":60,"path":1017,"alternates":1543,"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":1265,"faqs":1266,"title":1258,"topic":1295,"author":1310,"content":1311,"category":1521,"schedule":1529,"component":981,"meta_info":1530,"cover_image":1533,"description":1532,"contributors":1537},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1267,1271,1275,1279,1283,1287,1291],{"_uid":1268,"answer":1269,"question":1270,"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":1272,"answer":1273,"question":1274,"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":1276,"answer":1277,"question":1278,"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":1280,"answer":1281,"question":1282,"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":1284,"answer":1285,"question":1286,"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":1288,"answer":1289,"question":1290,"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":1292,"answer":1293,"question":1294,"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":1296,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1308,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1309,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1297,"component":39,"meta_info":1305,"block_image":1306,"cover_image":1307,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1298,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1303,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1299,"component":118,"meta_info":1300,"meta_title":7,"block_image":1301,"cover_image":1302,"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":726,"content":1312},[1313,1333,1337,1343,1355,1359,1364,1376,1381,1385,1405,1417,1421,1433,1438,1442,1454,1458,1470,1475,1486,1489,1494,1506,1511],{"type":729,"content":1314},[1315,1317,1323,1325,1331],{"text":1316,"type":733},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1318,"type":733,"marks":1319},"overall mental health",[1320],{"type":744,"attrs":1321},{"href":1322,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1324,"type":733},". Then, there are the physical benefits, from ",{"text":1326,"type":733,"marks":1327},"boosting endurance",[1328],{"type":744,"attrs":1329},{"href":1330,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1332,"type":733}," 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":729,"content":1334},[1335],{"text":1336,"type":733},"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":775,"attrs":1338,"content":1339},{"level":777},[1340,1342],{"text":1341,"type":733},"Ways Exercise Can Help You Maximize Sleep",{"type":875},{"type":877,"attrs":1344},{"id":1345,"body":1346},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1347],{"url":1348,"_uid":1349,"image":1350,"component":887,"copyright_details":1354},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":1351,"alt":1352,"name":7,"focus":48,"title":1352,"filename":1353,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":729,"content":1356},[1357],{"text":1358,"type":733},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":775,"attrs":1360,"content":1361},{"level":940},[1362],{"text":1363,"type":733},"1. Decreases Sleep Onset",{"type":729,"content":1365},[1366,1368,1374],{"text":1367,"type":733},"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":1369,"type":733,"marks":1370},"Sleep onset",[1371],{"type":744,"attrs":1372},{"href":1373,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1375,"type":733},", 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":775,"attrs":1377,"content":1378},{"level":940},[1379],{"text":1380,"type":733},"2. Enhances Restorative and REM Sleep",{"type":729,"content":1382},[1383],{"text":1384,"type":733},"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":782,"content":1386},[1387,1393,1399],{"type":785,"content":1388},[1389],{"type":729,"content":1390},[1391],{"text":1392,"type":733},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":785,"content":1394},[1395],{"type":729,"content":1396},[1397],{"text":1398,"type":733},"Stage 2 - You are in a light sleep mode",{"type":785,"content":1400},[1401],{"type":729,"content":1402},[1403],{"text":1404,"type":733},"Stage 3 - You are in a deep sleep mode",{"type":729,"content":1406},[1407,1409,1415],{"text":1408,"type":733},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1410,"type":733,"marks":1411},"REM sleep",[1412],{"type":744,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1416,"type":733}," 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":729,"content":1418},[1419],{"text":1420,"type":733},"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":729,"content":1422},[1423,1425,1431],{"text":1424,"type":733},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1426,"type":733,"marks":1427},"study",[1428],{"type":744,"attrs":1429},{"href":1430,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1432,"type":733}," 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":775,"attrs":1434,"content":1435},{"level":940},[1436],{"text":1437,"type":733},"3. Improves Sleep Quality",{"type":729,"content":1439},[1440],{"text":1441,"type":733},"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":729,"content":1443},[1444,1446,1452],{"text":1445,"type":733},"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":1447,"type":733,"marks":1448},"analysis",[1449],{"type":744,"attrs":1450},{"href":1451,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1453,"type":733}," 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":729,"content":1455},[1456],{"text":1457,"type":733},"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":729,"content":1459},[1460,1462,1468],{"text":1461,"type":733},"Numerous ",{"text":1463,"type":733,"marks":1464},"studies",[1465],{"type":744,"attrs":1466},{"href":1467,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1469,"type":733}," 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":775,"attrs":1471,"content":1472},{"level":777},[1473],{"text":1474,"type":733},"Better Sleep for Better Performance",{"type":877,"attrs":1476},{"id":1345,"body":1477},[1478],{"url":1479,"_uid":1480,"image":1481,"component":887,"copyright_details":1485},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1482,"alt":1483,"name":7,"focus":48,"title":1483,"filename":1484,"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":729,"content":1487},[1488],{"text":1293,"type":733},{"type":775,"attrs":1490,"content":1491},{"level":777},[1492],{"text":1493,"type":733},"Sleeping for Success",{"type":729,"content":1495},[1496,1498,1504],{"text":1497,"type":733},"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":1499,"type":733,"marks":1500},"recovery",[1501],{"type":744,"attrs":1502},{"href":1503,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1505,"type":733}," means better training performance.",{"type":775,"attrs":1507,"content":1508},{"level":777},[1509],{"text":1510,"type":733},"Train Like a Fighter",{"type":729,"content":1512},[1513,1515,1519],{"text":1514,"type":733},"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":1217,"type":733,"marks":1516},[1517],{"type":744,"attrs":1518},{"href":1221,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":1520,"type":733}," 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":1522,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1527,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1528,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1523,"component":118,"meta_info":1524,"meta_title":7,"block_image":1525,"cover_image":1526,"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":1531,"title":1258,"plugin":43,"description":1532},"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":1534,"alt":1535,"name":7,"focus":48,"title":1535,"filename":1536,"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,[1253],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1545,"created_at":1546,"published_at":1547,"updated_at":1548,"id":1549,"uuid":1550,"content":1551,"slug":2249,"full_slug":2250,"sort_by_date":48,"position":2251,"tag_list":2252,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":2253,"first_published_at":2254,"release_id":48,"lang":60,"path":1017,"alternates":2255,"default_full_slug":48,"translated_slugs":48},"5 Healthy Thanksgiving Appetizer Ideas","2022-11-01T19:54:45.413Z","2022-11-17T18:24:20.472Z","2022-11-17T18:24:20.515Z",212892325,"b39ab3c9-7e13-495e-8e03-726dbde5da08",{"_uid":1552,"faqs":1553,"title":1545,"topic":1578,"author":1593,"content":1594,"category":2231,"schedule":2239,"component":981,"meta_info":2240,"cover_image":2244,"description":2243,"contributors":2248},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1554,1558,1562,1566,1570,1574],{"_uid":1555,"answer":1556,"question":1557,"component":670},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?",{"_uid":1559,"answer":1560,"question":1561,"component":670},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":1563,"answer":1564,"question":1565,"component":670},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":1567,"answer":1568,"question":1569,"component":670},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":1571,"answer":1572,"question":1573,"component":670},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":1575,"answer":1576,"question":1577,"component":670},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1579,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1591,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1592,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1580,"component":39,"meta_info":1588,"block_image":1589,"cover_image":1590,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1581,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1586,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1582,"component":118,"meta_info":1583,"meta_title":7,"block_image":1584,"cover_image":1585,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":726,"content":1595},[1596,1600,1605,1610,1622,1634,1638,1682,1686,1728,1733,1743,1755,1758,1808,1811,1827,1832,1842,1854,1857,1895,1898,1920,1925,1935,1947,1951,2001,2004,2081,2086,2096,2108,2111,2161,2164,2204,2209,2213,2218,2227],{"type":729,"content":1597},[1598],{"text":1599,"type":733},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.",{"type":775,"attrs":1601,"content":1602},{"level":777},[1603],{"text":1604,"type":733},"5 Easy and Healthy Thanksgiving Appetizers",{"type":775,"attrs":1606,"content":1607},{"level":940},[1608],{"text":1609,"type":733},"Black Rice Stuffed Mushrooms",{"type":877,"attrs":1611},{"id":1612,"body":1613},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1614],{"url":1615,"_uid":1616,"image":1617,"component":887,"copyright_details":1621},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1618,"alt":1619,"name":7,"focus":7,"title":1619,"filename":1620,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png",[],{"type":729,"content":1623},[1624,1626,1632],{"text":1625,"type":733},"Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for ",{"text":1627,"type":733,"marks":1628},"immune health",[1629],{"type":744,"attrs":1630},{"href":1631,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1633,"type":733},". Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.",{"type":729,"content":1635},[1636],{"text":1637,"type":733},"Ingredients: ",{"type":782,"content":1639},[1640,1646,1652,1658,1664,1670,1676],{"type":785,"content":1641},[1642],{"type":729,"content":1643},[1644],{"text":1645,"type":733},"1/2 cup black rice (or wild rice)",{"type":785,"content":1647},[1648],{"type":729,"content":1649},[1650],{"text":1651,"type":733},"1 cup vegetable stock",{"type":785,"content":1653},[1654],{"type":729,"content":1655},[1656],{"text":1657,"type":733},"1 10-ounce package of baby portobello mushrooms",{"type":785,"content":1659},[1660],{"type":729,"content":1661},[1662],{"text":1663,"type":733},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":785,"content":1665},[1666],{"type":729,"content":1667},[1668],{"text":1669,"type":733},"1/4 cup raw walnuts, crushed",{"type":785,"content":1671},[1672],{"type":729,"content":1673},[1674],{"text":1675,"type":733},"Cooking oil spray",{"type":785,"content":1677},[1678],{"type":729,"content":1679},[1680],{"text":1681,"type":733},"Salt and pepper to taste ",{"type":729,"content":1683},[1684],{"text":1685,"type":733},"Directions:",{"type":1687,"attrs":1688,"content":1691},"ordered_list",{"order":1689},{"order":1690},1,[1692,1698,1704,1710,1716,1722],{"type":785,"content":1693},[1694],{"type":729,"content":1695},[1696],{"text":1697,"type":733},"Preheat oven to 375°F ",{"type":785,"content":1699},[1700],{"type":729,"content":1701},[1702],{"text":1703,"type":733},"Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)",{"type":785,"content":1705},[1706],{"type":729,"content":1707},[1708],{"text":1709,"type":733},"Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.",{"type":785,"content":1711},[1712],{"type":729,"content":1713},[1714],{"text":1715,"type":733},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":785,"content":1717},[1718],{"type":729,"content":1719},[1720],{"text":1721,"type":733},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":785,"content":1723},[1724],{"type":729,"content":1725},[1726],{"text":1727,"type":733},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":775,"attrs":1729,"content":1730},{"level":940},[1731],{"text":1732,"type":733},"White Bean Dip",{"type":877,"attrs":1734},{"id":1612,"body":1735},[1736],{"url":1737,"_uid":1738,"image":1739,"component":887,"copyright_details":1742},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1740,"alt":1619,"name":7,"focus":7,"title":1619,"filename":1741,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":729,"content":1744},[1745,1747,1753],{"text":1746,"type":733},"A ",{"text":1748,"type":733,"marks":1749},"protein",[1750],{"type":744,"attrs":1751},{"href":1752,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1754,"type":733}," and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. ",{"type":729,"content":1756},[1757],{"text":1637,"type":733},{"type":782,"content":1759},[1760,1766,1772,1778,1784,1790,1796,1802],{"type":785,"content":1761},[1762],{"type":729,"content":1763},[1764],{"text":1765,"type":733},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":785,"content":1767},[1768],{"type":729,"content":1769},[1770],{"text":1771,"type":733},"2 tablespoons olive oil ",{"type":785,"content":1773},[1774],{"type":729,"content":1775},[1776],{"text":1777,"type":733},"1-2 tablespoons water",{"type":785,"content":1779},[1780],{"type":729,"content":1781},[1782],{"text":1783,"type":733},"Juice of ½ lemon",{"type":785,"content":1785},[1786],{"type":729,"content":1787},[1788],{"text":1789,"type":733},"1 small garlic clove, peeled ",{"type":785,"content":1791},[1792],{"type":729,"content":1793},[1794],{"text":1795,"type":733},"1/2 teaspoon salt",{"type":785,"content":1797},[1798],{"type":729,"content":1799},[1800],{"text":1801,"type":733},"Ground pepper to taste ",{"type":785,"content":1803},[1804],{"type":729,"content":1805},[1806],{"text":1807,"type":733},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":729,"content":1809},[1810],{"text":1685,"type":733},{"type":1687,"attrs":1812,"content":1814},{"order":1813},{"order":1690},[1815,1821],{"type":785,"content":1816},[1817],{"type":729,"content":1818},[1819],{"text":1820,"type":733},"In a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.",{"type":785,"content":1822},[1823],{"type":729,"content":1824},[1825],{"text":1826,"type":733},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":775,"attrs":1828,"content":1829},{"level":940},[1830],{"text":1831,"type":733},"Sundried Tomato and Olive Tapenade",{"type":877,"attrs":1833},{"id":1612,"body":1834},[1835],{"url":1836,"_uid":1837,"image":1838,"component":887,"copyright_details":1841},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1839,"alt":1619,"name":7,"focus":7,"title":1619,"filename":1840,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":729,"content":1843},[1844,1846,1852],{"text":1845,"type":733},"This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs ",{"text":1847,"type":733,"marks":1848},"anti-inflammatory",[1849],{"type":744,"attrs":1850},{"href":1851,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1853,"type":733}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":729,"content":1855},[1856],{"text":1637,"type":733},{"type":782,"content":1858},[1859,1865,1871,1877,1883,1889],{"type":785,"content":1860},[1861],{"type":729,"content":1862},[1863],{"text":1864,"type":733},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":785,"content":1866},[1867],{"type":729,"content":1868},[1869],{"text":1870,"type":733},"2 cups olives, drained and pitted",{"type":785,"content":1872},[1873],{"type":729,"content":1874},[1875],{"text":1876,"type":733},"2 cloves garlic, minced",{"type":785,"content":1878},[1879],{"type":729,"content":1880},[1881],{"text":1882,"type":733},"2 tablespoons olive oil",{"type":785,"content":1884},[1885],{"type":729,"content":1886},[1887],{"text":1888,"type":733},"3 tablespoons lemon juice",{"type":785,"content":1890},[1891],{"type":729,"content":1892},[1893],{"text":1894,"type":733},"1/3 cup fresh basil",{"type":729,"content":1896},[1897],{"text":1685,"type":733},{"type":1687,"attrs":1899,"content":1901},{"order":1900},{"order":1690},[1902,1908,1914],{"type":785,"content":1903},[1904],{"type":729,"content":1905},[1906],{"text":1907,"type":733},"Add all the ingredients to a food processor",{"type":785,"content":1909},[1910],{"type":729,"content":1911},[1912],{"text":1913,"type":733},"Pulse until combined, scraping down the sides as needed",{"type":785,"content":1915},[1916],{"type":729,"content":1917},[1918],{"text":1919,"type":733},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":775,"attrs":1921,"content":1922},{"level":940},[1923],{"text":1924,"type":733},"Roasted Beet Hummus ",{"type":877,"attrs":1926},{"id":1612,"body":1927},[1928],{"url":1929,"_uid":1930,"image":1931,"component":887,"copyright_details":1934},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1932,"alt":1619,"name":7,"focus":7,"title":1619,"filename":1933,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":729,"content":1936},[1937,1939,1945],{"text":1938,"type":733},"Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a ",{"text":1940,"type":733,"marks":1941},"boxer’s diet",[1942],{"type":744,"attrs":1943},{"href":1944,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1946,"type":733},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":729,"content":1948},[1949],{"text":1950,"type":733},"Ingredients:",{"type":782,"content":1952},[1953,1959,1965,1971,1977,1983,1989,1995],{"type":785,"content":1954},[1955],{"type":729,"content":1956},[1957],{"text":1958,"type":733},"1 small beet",{"type":785,"content":1960},[1961],{"type":729,"content":1962},[1963],{"text":1964,"type":733},"1 15-ounce can of cooked chickpeas, drained",{"type":785,"content":1966},[1967],{"type":729,"content":1968},[1969],{"text":1970,"type":733},"Juice of 1/2 lemon",{"type":785,"content":1972},[1973],{"type":729,"content":1974},[1975],{"text":1976,"type":733},"2 garlic cloves, minced",{"type":785,"content":1978},[1979],{"type":729,"content":1980},[1981],{"text":1982,"type":733},"2 tablespoons tahini",{"type":785,"content":1984},[1985],{"type":729,"content":1986},[1987],{"text":1988,"type":733},"1/4 cup olive oil  ",{"type":785,"content":1990},[1991],{"type":729,"content":1992},[1993],{"text":1994,"type":733},"1 teaspoon salt",{"type":785,"content":1996},[1997],{"type":729,"content":1998},[1999],{"text":2000,"type":733},"Pepper to taste ",{"type":729,"content":2002},[2003],{"text":1685,"type":733},{"type":1687,"attrs":2005,"content":2007},{"order":2006},{"order":1690},[2008,2057,2063,2069,2075],{"type":785,"content":2009},[2010,2014],{"type":729,"content":2011},[2012],{"text":2013,"type":733},"Roast the beet: ",{"type":782,"content":2015},[2016,2021,2027,2033,2039,2045,2051],{"type":785,"content":2017},[2018],{"type":729,"content":2019},[2020],{"text":1697,"type":733},{"type":785,"content":2022},[2023],{"type":729,"content":2024},[2025],{"text":2026,"type":733},"Remove the stem and the roots from the beet ",{"type":785,"content":2028},[2029],{"type":729,"content":2030},[2031],{"text":2032,"type":733},"Wash under water until clean ",{"type":785,"content":2034},[2035],{"type":729,"content":2036},[2037],{"text":2038,"type":733},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":785,"content":2040},[2041],{"type":729,"content":2042},[2043],{"text":2044,"type":733},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":785,"content":2046},[2047],{"type":729,"content":2048},[2049],{"text":2050,"type":733},"Let it cool to room temperature ",{"type":785,"content":2052},[2053],{"type":729,"content":2054},[2055],{"text":2056,"type":733},"Peel the skin off ",{"type":785,"content":2058},[2059],{"type":729,"content":2060},[2061],{"text":2062,"type":733},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":785,"content":2064},[2065],{"type":729,"content":2066},[2067],{"text":2068,"type":733},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":785,"content":2070},[2071],{"type":729,"content":2072},[2073],{"text":2074,"type":733},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":785,"content":2076},[2077],{"type":729,"content":2078},[2079],{"text":2080,"type":733},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":775,"attrs":2082,"content":2083},{"level":940},[2084],{"text":2085,"type":733},"Sweet Potato Bites",{"type":877,"attrs":2087},{"id":1612,"body":2088},[2089],{"url":2090,"_uid":2091,"image":2092,"component":887,"copyright_details":2095},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":2093,"alt":1619,"name":7,"focus":7,"title":1619,"filename":2094,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":729,"content":2097},[2098,2100,2106],{"text":2099,"type":733},"A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with ",{"text":2101,"type":733,"marks":2102},"healthy fats",[2103],{"type":744,"attrs":2104},{"href":2105,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2107,"type":733}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":729,"content":2109},[2110],{"text":1950,"type":733},{"type":782,"content":2112},[2113,2119,2125,2131,2137,2143,2149,2155],{"type":785,"content":2114},[2115],{"type":729,"content":2116},[2117],{"text":2118,"type":733},"2 medium sweet potatoes",{"type":785,"content":2120},[2121],{"type":729,"content":2122},[2123],{"text":2124,"type":733},"1 large avocado, diced",{"type":785,"content":2126},[2127],{"type":729,"content":2128},[2129],{"text":2130,"type":733},"2 teaspoons sesame seeds",{"type":785,"content":2132},[2133],{"type":729,"content":2134},[2135],{"text":2136,"type":733},"Olive or avocado oil, for drizzling",{"type":785,"content":2138},[2139],{"type":729,"content":2140},[2141],{"text":2142,"type":733},"¼ cup red onion, diced",{"type":785,"content":2144},[2145],{"type":729,"content":2146},[2147],{"text":2148,"type":733},"½ lemon",{"type":785,"content":2150},[2151],{"type":729,"content":2152},[2153],{"text":2154,"type":733},"Fresh cilantro leaves, finely chopped",{"type":785,"content":2156},[2157],{"type":729,"content":2158},[2159],{"text":2160,"type":733},"Salt and pepper to taste",{"type":729,"content":2162},[2163],{"text":1685,"type":733},{"type":1687,"attrs":2165,"content":2167},{"order":2166},{"order":1690},[2168,2174,2180,2186,2192,2198],{"type":785,"content":2169},[2170],{"type":729,"content":2171},[2172],{"text":2173,"type":733},"Preheat the oven to 400°F",{"type":785,"content":2175},[2176],{"type":729,"content":2177},[2178],{"text":2179,"type":733},"Line a large baking sheet with parchment paper",{"type":785,"content":2181},[2182],{"type":729,"content":2183},[2184],{"text":2185,"type":733},"Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper",{"type":785,"content":2187},[2188],{"type":729,"content":2189},[2190],{"text":2191,"type":733},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":785,"content":2193},[2194],{"type":729,"content":2195},[2196],{"text":2197,"type":733},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":785,"content":2199},[2200],{"type":729,"content":2201},[2202],{"text":2203,"type":733},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":775,"attrs":2205,"content":2206},{"level":777},[2207],{"text":2208,"type":733},"A Healthier Feast",{"type":729,"content":2210},[2211],{"text":2212,"type":733},"Thanksgiving is a wonderful time to spend with your loved ones and share the things you are thankful for. However, the holidays can also be a stressful time for those on a health journey who are trying to eat a nutritious diet and follow an exercise routine. With so many delicious foods on the table, it can be challenging to listen to your body’s hunger and fullness cues, which often leads to overeating and an uncomfortable feeling afterward, aka “food coma.” By serving nutrient-dense foods as appetizers, you and your guests will have healthier food choices, feel more satiated, and experience a more nutritionally balanced Thanksgiving feast. ",{"type":775,"attrs":2214,"content":2215},{"level":777},[2216],{"text":2217,"type":733},"Eat & Train Like a Fighter",{"type":729,"content":2219},[2220,2221,2225],{"text":1514,"type":733},{"text":1217,"type":733,"marks":2222},[2223],{"type":744,"attrs":2224},{"href":1221,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":2226,"type":733}," 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":729,"content":2228},[2229],{"text":2230,"type":733},"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":2232,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2237,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2238,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2233,"component":118,"meta_info":2234,"meta_title":7,"block_image":2235,"cover_image":2236,"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},[],[],"2022-11-03 00:00",{"_uid":2241,"title":2242,"plugin":43,"description":2243},"f1de9437-639c-4b64-a8d9-efb678ac8651","5 Healthy Thanksgiving Appetizer Ideas | FightCamp","It’s hard enough trying to plan Thanksgiving dinner let alone come up with appetizer ideas. We have you covered with easy and healthy Thanksgiving appetizers.",{"id":2245,"alt":2246,"name":7,"focus":7,"title":2246,"filename":2247,"copyright":7,"fieldtype":50,"is_external_url":9},6287970,"FightCamp - Healthy Thanksgiving Appetizer Ideas","https://a.storyblok.com/f/115220/2400x990/2174ae6700/5-healthy-thanksgiving-appetizer-ideas.png",[],"5-healthy-thanksgiving-appetizer-ideas","blogs/5-healthy-thanksgiving-appetizer-ideas",-5330,[1253],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2257,"created_at":2258,"published_at":2259,"updated_at":2260,"id":2261,"uuid":2262,"content":2263,"slug":2484,"full_slug":2485,"sort_by_date":48,"position":2486,"tag_list":2487,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":2488,"first_published_at":2489,"release_id":48,"lang":60,"path":1017,"alternates":2490,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":2264,"faqs":2265,"title":2274,"topic":2275,"author":1310,"content":2290,"category":2465,"schedule":2473,"component":981,"meta_info":2474,"cover_image":2478,"description":2482,"contributors":2483},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2266,2270],{"_uid":2267,"answer":2268,"question":2269,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":2271,"answer":2272,"question":2273,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2276,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2288,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2277,"component":39,"meta_info":2285,"block_image":2286,"cover_image":2287,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2278,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2283,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2284,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2279,"component":118,"meta_info":2280,"meta_title":7,"block_image":2281,"cover_image":2282,"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":726,"content":2291},[2292,2296,2301,2325,2329,2334,2346,2350,2355,2359,2373,2378,2392,2397,2401,2406,2410,2415,2419,2424,2434,2447,2452,2462],{"type":729,"content":2293},[2294],{"text":2295,"type":733},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":775,"attrs":2297,"content":2298},{"level":777},[2299],{"text":2300,"type":733},"Cold Hard Facts",{"type":729,"content":2302},[2303,2305,2313,2315,2323],{"text":2304,"type":733},"The ",{"text":2306,"type":733,"marks":2307},"average American will usually gain around 10-15 lbs.",[2308,2312],{"type":744,"attrs":2309},{"href":2310,"uuid":48,"anchor":48,"custom":2311,"target":747,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1128},{"text":2314,"type":733}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":2316,"type":733,"marks":2317},"New Year resolution",[2318,2322],{"type":744,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"custom":2321,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1128},{"text":2324,"type":733}," is health-related. ",{"type":729,"content":2326},[2327],{"text":2328,"type":733},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":775,"attrs":2330,"content":2331},{"level":777},[2332],{"text":2333,"type":733},"Getting Back into Routine",{"type":877,"attrs":2335},{"id":2336,"body":2337},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2338],{"url":2339,"_uid":2340,"image":2341,"component":887,"copyright_details":2345},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2342,"alt":2343,"name":7,"focus":7,"title":2343,"filename":2344,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":729,"content":2347},[2348],{"text":2349,"type":733},"Here is how you can get back on track and in shape after the holidays.",{"type":775,"attrs":2351,"content":2352},{"level":940},[2353],{"text":2354,"type":733},"Start Slow",{"type":729,"content":2356},[2357],{"text":2358,"type":733},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":729,"content":2360},[2361,2363,2371],{"text":2362,"type":733},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":2364,"type":733,"marks":2365},"ease back into your training routine",[2366,2370],{"type":744,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"custom":2369,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1128},{"text":2372,"type":733},", and you’re more likely to stick with it past the month of February. ",{"type":775,"attrs":2374,"content":2375},{"level":940},[2376],{"text":2377,"type":733},"Get Back on Track Consistently",{"type":729,"content":2379},[2380,2382,2390],{"text":2381,"type":733},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":2383,"type":733,"marks":2384},"eating the rainbow",[2385,2389],{"type":744,"attrs":2386},{"href":2387,"uuid":48,"anchor":48,"custom":2388,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1128},{"text":2391,"type":733},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":775,"attrs":2393,"content":2394},{"level":940},[2395],{"text":2396,"type":733},"Don’t Be Too Hard on Yourself",{"type":729,"content":2398},[2399],{"text":2400,"type":733},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":775,"attrs":2402,"content":2403},{"level":940},[2404],{"text":2405,"type":733},"Reflect on the Small Victories",{"type":729,"content":2407},[2408],{"text":2409,"type":733},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":775,"attrs":2411,"content":2412},{"level":940},[2413],{"text":2414,"type":733},"Have Fun Getting Back Into Shape",{"type":729,"content":2416},[2417],{"text":2418,"type":733},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":775,"attrs":2420,"content":2421},{"level":777},[2422],{"text":2423,"type":733},"Progress Over Perfection",{"type":877,"attrs":2425},{"id":2336,"body":2426},[2427],{"url":2428,"_uid":2429,"image":2430,"component":887,"copyright_details":2433},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2431,"alt":2343,"name":7,"focus":7,"title":2343,"filename":2432,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":729,"content":2435},[2436,2438,2445],{"text":2437,"type":733},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":2439,"type":733,"marks":2440},"planning",[2441],{"type":744,"attrs":2442},{"href":2443,"uuid":48,"anchor":48,"custom":2444,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2446,"type":733},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":775,"attrs":2448,"content":2449},{"level":777},[2450],{"text":2451,"type":733},"Train Like a Fighter This Year",{"type":729,"content":2453},[2454,2455,2461],{"text":1514,"type":733},{"text":1217,"type":733,"marks":2456},[2457,2460],{"type":744,"attrs":2458},{"href":1221,"uuid":48,"anchor":48,"custom":2459,"target":747,"linktype":13},{},{"type":1128},{"text":2226,"type":733},{"type":729,"content":2463},[2464],{"text":2230,"type":733},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2466,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2471,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2467,"component":118,"meta_info":2468,"meta_title":7,"block_image":2469,"cover_image":2470,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":2475,"title":2476,"plugin":43,"description":2477},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":2479,"alt":2480,"name":7,"focus":7,"title":2480,"filename":2481,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[1253],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":2492,"created_at":2493,"published_at":2494,"updated_at":2495,"id":2496,"uuid":2497,"content":2498,"slug":2695,"full_slug":2696,"sort_by_date":48,"position":2697,"tag_list":2698,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":2699,"first_published_at":2700,"release_id":48,"lang":60,"path":1017,"alternates":2701,"default_full_slug":48,"translated_slugs":48},"The Making of Performance Nutrition Path with Chris Algieri","2022-11-07T21:11:11.558Z","2022-12-29T17:18:31.293Z","2022-12-29T17:18:31.320Z",215557941,"91d3d933-deb8-4399-b6ee-31fd38eb85cd",{"_uid":2499,"faqs":2500,"title":2492,"topic":2509,"author":708,"content":2524,"category":2676,"schedule":2684,"component":981,"meta_info":2685,"cover_image":2689,"description":2693,"contributors":2694},"d9c8be7d-587c-4496-9f56-f97f5d233323",[2501,2505],{"_uid":2502,"answer":2503,"question":2504,"component":670},"acaac58d-fac0-4b6f-b1f0-d3f1b1fdcbd7","Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the FightCamp App. He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.\n\nChris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”\n\nWhat Performance Means\n“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”\n\nThe goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.\n\nHere’s a taste of what to expect:\n\nChapter 1: Fasting – Not What You Eat, But How\nChris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.\n\nChapter 2: Fueling – Food as Fuel\nThis chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.\n\nChapter 3: Recovery – Food as Medicine\nAs Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.\n\nChapter 4: Supplements – Maximum Your Performance\nWhen it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.\n\nChapter 5: Sleep – More Sleep, More Gains\nThe importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.","What is the performance nutrition path on the FightCamp app?",{"_uid":2506,"answer":2507,"question":2508,"component":670},"af82aa45-e103-46f0-9818-a96c2c8404e1","World champion fighter, ringside analyst, author, and certified nutritionist Chris Algieri helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.","Who is Chris Algieri?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2510,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2522,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2523,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2511,"component":39,"meta_info":2519,"block_image":2520,"cover_image":2521,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2512,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2517,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2518,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2513,"component":118,"meta_info":2514,"meta_title":7,"block_image":2515,"cover_image":2516,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2525},[2526,2540,2552,2565,2569,2574,2585,2589,2593,2597,2602,2606,2611,2615,2620,2624,2629,2633,2638,2642,2653,2658,2668,2672],{"type":729,"content":2527},[2528,2530,2538],{"text":2529,"type":733},"World champion fighter, ringside analyst, author, and certified nutritionist ",{"text":2531,"type":733,"marks":2532},"Chris Algieri",[2533,2537],{"type":744,"attrs":2534},{"href":2535,"uuid":48,"anchor":48,"custom":2536,"target":747,"linktype":13},"https://www.instagram.com/chris_algieri",{},{"type":1128},{"text":2539,"type":733}," helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.",{"type":877,"attrs":2541},{"id":2542,"body":2543},"5ca2645a-593f-4072-a1de-f7c9143be9b8",[2544],{"url":2545,"_uid":2546,"image":2547,"component":887,"copyright_details":2551},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-94da23e7-e8c1-468f-9bd9-d6824e2b75dd",{"id":2548,"alt":2549,"name":7,"focus":7,"title":2549,"filename":2550,"copyright":7,"fieldtype":50,"is_external_url":9},6365108,"FightCamp App Series - Performance Nutrition Path with Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/6f6df86fdb/chris-algieri-fightcamp.png",[],{"type":729,"content":2553},[2554,2556,2563],{"text":2555,"type":733},"Now, Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the ",{"text":931,"type":733,"marks":2557},[2558,2562],{"type":744,"attrs":2559},{"href":2560,"uuid":48,"anchor":48,"custom":2561,"target":747,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1128},{"text":2564,"type":733},". He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.",{"type":729,"content":2566},[2567],{"text":2568,"type":733},"Chris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”",{"type":775,"attrs":2570,"content":2571},{"level":777},[2572],{"text":2573,"type":733},"What Performance Means",{"type":877,"attrs":2575},{"id":2542,"body":2576},[2577],{"url":2578,"_uid":2579,"image":2580,"component":887,"copyright_details":2584},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-e8da514a-8ce9-4324-b82e-01fe75aae0f8",{"id":2581,"alt":2582,"name":7,"focus":7,"title":2582,"filename":2583,"copyright":7,"fieldtype":50,"is_external_url":9},6316901,"FightCamp App Series - Performance Nutrition Path With Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/8515727b79/nutritionist-chris-algieri.png",[],{"type":729,"content":2586},[2587],{"text":2588,"type":733},"“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”",{"type":729,"content":2590},[2591],{"text":2592,"type":733},"The goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.",{"type":729,"content":2594},[2595],{"text":2596,"type":733},"Here’s a taste of what to expect:",{"type":775,"attrs":2598,"content":2599},{"level":940},[2600],{"text":2601,"type":733},"Chapter 1: Fasting – Not What You Eat, But How",{"type":729,"content":2603},[2604],{"text":2605,"type":733},"Chris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.",{"type":775,"attrs":2607,"content":2608},{"level":940},[2609],{"text":2610,"type":733},"Chapter 2: Fueling – Food as Fuel",{"type":729,"content":2612},[2613],{"text":2614,"type":733},"This chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.",{"type":775,"attrs":2616,"content":2617},{"level":940},[2618],{"text":2619,"type":733},"Chapter 3: Recovery – Food as Medicine",{"type":729,"content":2621},[2622],{"text":2623,"type":733},"As Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.",{"type":775,"attrs":2625,"content":2626},{"level":940},[2627],{"text":2628,"type":733},"Chapter 4: Supplements – Maximum Your Performance",{"type":729,"content":2630},[2631],{"text":2632,"type":733},"When it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.",{"type":775,"attrs":2634,"content":2635},{"level":940},[2636],{"text":2637,"type":733},"Chapter 5: Sleep – More Sleep, More Gains",{"type":729,"content":2639},[2640],{"text":2641,"type":733},"The importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.",{"type":877,"attrs":2643},{"id":2644,"body":2645},"2a672e8b-41bf-471d-855d-3f0b482dc217",[2646],{"url":2647,"_uid":2648,"image":2649,"component":887,"copyright_details":2652},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-be4d43e9-1818-44ea-8bc3-151b49cd694b",{"id":2650,"alt":2582,"name":7,"focus":7,"title":2582,"filename":2651,"copyright":7,"fieldtype":50,"is_external_url":9},6316900,"https://a.storyblok.com/f/115220/1100x1100/1d259fa7aa/fightcamp-x-chris-algieri.png",[],{"type":775,"attrs":2654,"content":2655},{"level":777},[2656],{"text":2657,"type":733},"Training for Life",{"type":729,"content":2659},[2660,2661,2667],{"text":1514,"type":733},{"text":1217,"type":733,"marks":2662},[2663,2666],{"type":744,"attrs":2664},{"href":1221,"uuid":48,"anchor":48,"custom":2665,"target":747,"linktype":13},{},{"type":1128},{"text":2226,"type":733},{"type":729,"content":2669},[2670],{"text":2671,"type":733},"FightCamp members also get exclusive access to experts like Chris Algieri, who helps athletes at the top of their game push even higher. His insight into optimizing athletic performance can upgrade your training and your life in ways you never thought possible.  ",{"type":729,"content":2673},[2674],{"text":2675,"type":733}," 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":2677,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2682,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2683,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2678,"component":118,"meta_info":2679,"meta_title":7,"block_image":2680,"cover_image":2681,"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},[],[],"2022-11-14 00:00",{"_uid":2686,"title":2687,"plugin":43,"description":2688},"ecce3d1d-b686-4b6f-aa47-ccd03906f08a","Making of Performance Nutrition with Chris Algieri | FightCamp","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App.",{"id":2690,"alt":2691,"name":7,"focus":7,"title":2691,"filename":2692,"copyright":7,"fieldtype":50,"is_external_url":9},6316721,"FightCamp App Series - Performance Nutrition Path with Chris Algieri ","https://a.storyblok.com/f/115220/2400x990/a78fb1f7b5/making-of-performance-nutrition-with-chris-algieri-fightcamp.png","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App",[],"the-making-of-performance-nutrition-path-with-chris-algieri","blogs/the-making-of-performance-nutrition-path-with-chris-algieri",-5360,[1253],"09060c20-ff5a-4a8b-910c-15ad2e712700","2022-11-14T02:49:04.889Z",[],{"name":2703,"created_at":2704,"published_at":2705,"updated_at":2706,"id":2707,"uuid":2708,"content":2709,"slug":3217,"full_slug":3218,"sort_by_date":48,"position":3219,"tag_list":3220,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":3221,"first_published_at":3222,"release_id":48,"lang":60,"path":1017,"alternates":3223,"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":2710,"faqs":2711,"title":2703,"topic":2764,"author":2779,"content":2780,"category":3200,"schedule":3208,"component":981,"meta_info":3209,"cover_image":3213,"description":3212,"contributors":3216},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[2712,2716,2720,2724,2728,2732,2736,2740,2744,2748,2752,2756,2760],{"_uid":2713,"answer":2714,"question":2715,"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":2717,"answer":2718,"question":2719,"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":2721,"answer":2722,"question":2723,"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":2725,"answer":2726,"question":2727,"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":2729,"answer":2730,"question":2731,"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":2733,"answer":2734,"question":2735,"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":2737,"answer":2738,"question":2739,"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":2741,"answer":2742,"question":2743,"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":2745,"answer":2746,"question":2747,"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":2749,"answer":2750,"question":2751,"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":2753,"answer":2754,"question":2755,"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":2757,"answer":2758,"question":2759,"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":2761,"answer":2762,"question":2763,"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":2765,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2777,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2778,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2766,"component":39,"meta_info":2774,"block_image":2775,"cover_image":2776,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2767,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2772,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2773,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2768,"component":118,"meta_info":2769,"meta_title":7,"block_image":2770,"cover_image":2771,"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":726,"content":2781},[2782,2803,2807,2820,2825,2830,2841,2844,2851,2865,2871,2903,2908,2919,2922,2927,2940,2945,2977,2982,2993,2997,3003,3017,3022,3054,3059,3070,3073,3078,3102,3107,3151,3156,3160,3181,3185,3196],{"type":729,"content":2783},[2784,2786,2793,2795,2801],{"text":2785,"type":733},"FightCamp Trainer and Muay Thai Champion, ",{"text":2787,"type":733,"marks":2788},"Jessica Evans",[2789],{"type":744,"attrs":2790},{"href":2791,"uuid":48,"anchor":48,"custom":2792,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":2794,"type":733}," is notorious for highlighting her “Day In The Life” on ",{"text":1207,"type":733,"marks":2796},[2797],{"type":744,"attrs":2798},{"href":2799,"uuid":48,"anchor":48,"custom":2800,"target":747,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":2802,"type":733},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":729,"content":2804},[2805],{"text":2806,"type":733},"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":877,"attrs":2808},{"id":2809,"body":2810},"644fad9a-2dd8-4101-a155-c005221bff64",[2811],{"_uid":2812,"link":2813,"image":2815,"title":2817,"component":2819},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":2814,"linktype":13,"fieldtype":14,"cached_url":2814},"https://youtu.be/URAkA-S1HdQ",{"id":2816,"alt":2817,"name":7,"focus":48,"title":2817,"filename":2818,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png","image_video_link",{"type":775,"attrs":2821,"content":2822},{"level":777},[2823],{"text":2824,"type":733},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":775,"attrs":2826,"content":2827},{"level":940},[2828],{"text":2829,"type":733},"1. Space Buns",{"type":877,"attrs":2831},{"id":2809,"body":2832},[2833],{"url":2834,"_uid":2835,"image":2836,"component":887,"copyright_details":2840},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":2837,"alt":2838,"name":7,"focus":48,"title":2838,"filename":2839,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":729,"content":2842},[2843],{"text":2718,"type":733},{"type":729,"content":2845},[2846],{"text":2847,"type":733,"marks":2848},"What You’ll Need:",[2849],{"type":2850},"bold",{"type":782,"content":2852},[2853,2859],{"type":785,"content":2854},[2855],{"type":729,"content":2856},[2857],{"text":2858,"type":733},"a comb",{"type":785,"content":2860},[2861],{"type":729,"content":2862},[2863],{"text":2864,"type":733},"two (2) hair ties",{"type":729,"content":2866},[2867],{"text":2868,"type":733,"marks":2869},"How To:",[2870],{"type":2850},{"type":782,"content":2872},[2873,2879,2885,2891,2897],{"type":785,"content":2874},[2875],{"type":729,"content":2876},[2877],{"text":2878,"type":733},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":785,"content":2880},[2881],{"type":729,"content":2882},[2883],{"text":2884,"type":733},"Braid the right section of your hair towards the right crown of your head.",{"type":785,"content":2886},[2887],{"type":729,"content":2888},[2889],{"text":2890,"type":733},"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":785,"content":2892},[2893],{"type":729,"content":2894},[2895],{"text":2896,"type":733},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":785,"content":2898},[2899],{"type":729,"content":2900},[2901],{"text":2902,"type":733},"Repeat on the left side.",{"type":775,"attrs":2904,"content":2905},{"level":940},[2906],{"text":2907,"type":733},"2. Boxer Braids",{"type":877,"attrs":2909},{"id":2809,"body":2910},[2911],{"url":2912,"_uid":2913,"image":2914,"component":887,"copyright_details":2918},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":2915,"alt":2916,"name":7,"focus":48,"title":2916,"filename":2917,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":729,"content":2920},[2921],{"text":2730,"type":733},{"type":729,"content":2923},[2924],{"text":2847,"type":733,"marks":2925},[2926],{"type":2850},{"type":782,"content":2928},[2929,2935],{"type":785,"content":2930},[2931],{"type":729,"content":2932},[2933],{"text":2934,"type":733},"comb",{"type":785,"content":2936},[2937],{"type":729,"content":2938},[2939],{"text":2864,"type":733},{"type":729,"content":2941},[2942],{"text":2868,"type":733,"marks":2943},[2944],{"type":2850},{"type":782,"content":2946},[2947,2953,2959,2965,2971],{"type":785,"content":2948},[2949],{"type":729,"content":2950},[2951],{"text":2952,"type":733},"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":785,"content":2954},[2955],{"type":729,"content":2956},[2957],{"text":2958,"type":733},"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":785,"content":2960},[2961],{"type":729,"content":2962},[2963],{"text":2964,"type":733},"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":785,"content":2966},[2967],{"type":729,"content":2968},[2969],{"text":2970,"type":733},"Secure the ends of your braid with a hair tie.",{"type":785,"content":2972},[2973],{"type":729,"content":2974},[2975],{"text":2976,"type":733},"Repeat on the other side for a pigtail style.",{"type":775,"attrs":2978,"content":2979},{"level":940},[2980],{"text":2981,"type":733},"3. Pom Pom Pony",{"type":877,"attrs":2983},{"id":2809,"body":2984},[2985],{"url":2986,"_uid":2987,"image":2988,"component":887,"copyright_details":2992},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":2989,"alt":2990,"name":7,"focus":48,"title":2990,"filename":2991,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":729,"content":2994},[2995],{"text":2996,"type":733},"“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":729,"content":2998},[2999],{"text":3000,"type":733,"marks":3001},"What You'll Need:",[3002],{"type":2850},{"type":782,"content":3004},[3005,3011],{"type":785,"content":3006},[3007],{"type":729,"content":3008},[3009],{"text":3010,"type":733},"hairbrush",{"type":785,"content":3012},[3013],{"type":729,"content":3014},[3015],{"text":3016,"type":733},"hair ties",{"type":729,"content":3018},[3019],{"text":2868,"type":733,"marks":3020},[3021],{"type":2850},{"type":782,"content":3023},[3024,3030,3036,3042,3048],{"type":785,"content":3025},[3026],{"type":729,"content":3027},[3028],{"text":3029,"type":733},"Use a brush to gather your hair up on the crown of your head.",{"type":785,"content":3031},[3032],{"type":729,"content":3033},[3034],{"text":3035,"type":733},"Secure your hair in a high ponytail with a hair tie.",{"type":785,"content":3037},[3038],{"type":729,"content":3039},[3040],{"text":3041,"type":733},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":785,"content":3043},[3044],{"type":729,"content":3045},[3046],{"text":3047,"type":733},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":785,"content":3049},[3050],{"type":729,"content":3051},[3052],{"text":3053,"type":733},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":775,"attrs":3055,"content":3056},{"level":940},[3057],{"text":3058,"type":733},"4. High Pony Braid",{"type":877,"attrs":3060},{"id":2809,"body":3061},[3062],{"url":3063,"_uid":3064,"image":3065,"component":887,"copyright_details":3069},{"id":7,"url":7,"linktype":1079,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":3066,"alt":3067,"name":7,"focus":48,"title":3067,"filename":3068,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":729,"content":3071},[3072],{"text":2754,"type":733},{"type":729,"content":3074},[3075],{"text":3000,"type":733,"marks":3076},[3077],{"type":2850},{"type":782,"content":3079},[3080,3086,3091,3097],{"type":785,"content":3081},[3082],{"type":729,"content":3083},[3084],{"text":3085,"type":733},"hair wax",{"type":785,"content":3087},[3088],{"type":729,"content":3089},[3090],{"text":3010,"type":733},{"type":785,"content":3092},[3093],{"type":729,"content":3094},[3095],{"text":3096,"type":733},"hair extension",{"type":785,"content":3098},[3099],{"type":729,"content":3100},[3101],{"text":2864,"type":733},{"type":729,"content":3103},[3104],{"text":2868,"type":733,"marks":3105},[3106],{"type":2850},{"type":782,"content":3108},[3109,3115,3121,3127,3133,3139,3145],{"type":785,"content":3110},[3111],{"type":729,"content":3112},[3113],{"text":3114,"type":733},"Apply a small amount of hair wax around the edges of the hair.",{"type":785,"content":3116},[3117],{"type":729,"content":3118},[3119],{"text":3120,"type":733},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":785,"content":3122},[3123],{"type":729,"content":3124},[3125],{"text":3126,"type":733},"Secure it in a high ponytail with a hair tie.",{"type":785,"content":3128},[3129],{"type":729,"content":3130},[3131],{"text":3132,"type":733},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":785,"content":3134},[3135],{"type":729,"content":3136},[3137],{"text":3138,"type":733},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":785,"content":3140},[3141],{"type":729,"content":3142},[3143],{"text":3144,"type":733},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":785,"content":3146},[3147],{"type":729,"content":3148},[3149],{"text":3150,"type":733},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":775,"attrs":3152,"content":3153},{"level":777},[3154],{"text":3155,"type":733},"Fight In Style",{"type":729,"content":3157},[3158],{"text":3159,"type":733},"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":729,"content":3161},[3162,3164,3171,3172,3179],{"text":3163,"type":733},"For more ways to style your hair for your workouts, check out ",{"text":3165,"type":733,"marks":3166},"Shanie Smash",[3167],{"type":744,"attrs":3168},{"href":3169,"uuid":48,"anchor":48,"custom":3170,"target":747,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":1205,"type":733},{"text":3173,"type":733,"marks":3174},"Rocky Harris's",[3175],{"type":744,"attrs":3176},{"href":3177,"uuid":48,"anchor":48,"custom":3178,"target":747,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":3180,"type":733}," videos of their favorite workout hairstyles.  ",{"type":775,"attrs":3182,"content":3183},{"level":777},[3184],{"text":1510,"type":733},{"type":729,"content":3186},[3187,3189,3194],{"text":3188,"type":733},"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":1217,"type":733,"marks":3190},[3191],{"type":744,"attrs":3192},{"href":1221,"uuid":48,"anchor":48,"custom":3193,"target":747,"linktype":13},{},{"text":3195,"type":733}," 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":729,"content":3197},[3198],{"text":3199,"type":733},"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":3201,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3206,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3207,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3202,"component":118,"meta_info":3203,"meta_title":7,"block_image":3204,"cover_image":3205,"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":3210,"title":3211,"plugin":43,"description":3212},"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":3214,"alt":2703,"name":7,"focus":48,"title":2703,"filename":3215,"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,[1253],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":981,"created_at":3225,"published_at":3226,"updated_at":3227,"id":3228,"uuid":3229,"content":3230,"slug":981,"full_slug":3251,"sort_by_date":48,"position":446,"tag_list":3252,"is_startpage":9,"parent_id":3253,"meta_data":48,"group_id":3254,"first_published_at":3255,"release_id":48,"lang":60,"path":7,"alternates":3256,"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":3231,"component":3232,"meta_info":3233,"custom_content_list":3235},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3234,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3236,3241,3246],{"_uid":3237,"label":3238,"value":3239,"dev_id":3240,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3242,"label":3243,"value":3244,"dev_id":3245,"component":733},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3247,"label":3248,"value":3249,"dev_id":3250,"component":733},"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",[],1787013277510]