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We have FightCamp users who report that their kids love going through their boxing gear and imitating shadowboxing routines. We see kids even punching the heavy bag, mimicking their parents. If a child shows interest in the sport, once they get to a stage where they can communicate effectively and carry out simple instructions, they’re at the right age to start boxing. Boxing for young adults and kids has benefits beyond just building physical strength and exercise. Boxing has a philosophical side to it. Learning how to withstand adversity, how to work out aggression in a healthy way, and how to keep a cool mind are all real and useful lessons that transcend the sport.","When is the earliest you can start boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e2acdab8-c964-44a2-bc66-86bd9d0c5b5d","No, 50 isn’t too late to start boxing. George Foreman won a world heavyweight title when he was 47 years old. Bernard \"The Alien\" Hopkins defended his world title in the light heavyweight category at the age of 49 and retired from the sport at 51. Granted, those are athletes who have boxed their entire adult life, but if someone can win a world title when they are close to 50 years of age, anyone can at least train at that age.","Is 50 too old to start boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"b5b6c6f8-3b08-48b0-934f-3ccc4ea2c914","The key to being able to box when you’re older is adjusting your training. For example, a 50 year old should train differently from a 26 year old. Here is some advice for training: Take your time warming up. Try to move every joint in your body for at least a few seconds to get it warmed up and to prevent injury. If it takes 30 minutes to loosen your muscles and to get a sweat going, then take that 30 minutes! It is important not to rush the warm up. Use proper protection for your hands. This includes using boxing hand wraps and high-quality boxing gloves. Even if you use very padded gloves, still wrap your hands. Maintain a more moderate tempo for interval exercises. When you are hitting the bag, jumping rope, or doing running intervals, be mindful of your pace and try not to put too much stress on your heart. Add rounds to your workout slowly, as you feel ready for it. If you choose to spar as part of your training, keep it light and easy. Don't try to compete with the younger people in the gym. Your only competition is yourself.","How can you box at any age?",{"_uid":680,"answer":681,"question":682,"component":670},"bf958c15-beaa-4a2f-8f09-a29df42515b9","Yes, you can get into boxing at any age, however, competing in boxing as an older adult is a bit more controversial.","Can you get into boxing at any age?",{"_uid":684,"answer":685,"question":686,"component":670},"e00d0421-3c08-46a5-ab4b-cc5ccd6a4ccb","Although there are boxing for seniors competitions out there, boxing competition requires and demands a tremendous amount of training and experience. If you are just starting out as an older boxer, serious boxing competition is often not recommended. Boxing teaches you discipline, builds self-confidence, improves your physical strength and overall fitness. You don’t need to compete in order to see those benefits. Simply engaging in boxing workouts, practicing boxing combinations and drills, and shadowboxing will all keep you in shape.","Can you compete in boxing at any age?",{"_uid":688,"answer":689,"question":690,"component":670},"6adeaaa4-b522-477d-8de4-8e51359252a2","Boxing is a total body workout and includes a wide variety of exercises. There is no age that is “too late” to start boxing. To deal with the challenges age presents to seniors who want to box, simply adapt the training: Decrease the number of rounds (time & count) Increase rests, Turn down the intensity, Modify exercises. Replace more vigorous exercises with calmer, easier ones. Additionally, even if your lower body mobility is impaired, there are boxing workouts online that you can do sitting down.","What age is too late to start boxing?",{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":692,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":377,"name":378,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":694,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"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":380,"title":381,"plugin":43,"description":382},{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":309,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":7,"social_link_twitter":721,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":722,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":731,"content":732},"doc",[733,739,776,780,786,790,794,798,810,814,817,821,895,900,904,936,941,945,977,981,985,989,993,997,1044,1050],{"type":734,"content":735},"paragraph",[736],{"text":737,"type":738},"Boxing is a sport with a reputation for aggression, brutality and a lot of testosterone. Thus it's natural to think that boxing should only be practiced at a certain age, when we are in our best physical shape.","text",{"type":734,"content":740},[741,743,749,757,759,763,769,774],{"text":742,"type":738},"If we look at the ",{"text":744,"type":738,"marks":745}," ",[746],{"type":747,"attrs":748},"styled",{"class":7},{"text":750,"type":738,"marks":751},"statistical data",[752],{"type":753,"attrs":754},"link",{"href":755,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://www.iii.org/fact-statistic/facts-statistics-sports-injuries","_blank",{"text":758,"type":738},", though, on average, boxing exercises lead to fewer, less severe injuries than football and soccer. Therefore you should be able to practice those drills much later in life. Looking at ",{"text":744,"type":738,"marks":760},[761],{"type":747,"attrs":762},{"class":7},{"text":764,"type":738,"marks":765},"medical studies",[766],{"type":753,"attrs":767},{"href":768,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://www.health.harvard.edu/newsletter_article/testosterone_aging_and_the_mind",{"text":770,"type":738,"marks":771},"  ",[772],{"type":747,"attrs":773},{"class":7},{"text":775,"type":738},"you will quickly discover testosterone levels (in men) remain relatively high throughout later stages of life, too. Practicing the sport is not only possible at any age, but it also has significant health benefits. Improving cardio, increasing bone density and just adding up to your overall stamina and energy levels are among the many benefits you can get out of boxing, regardless of your age.",{"type":734,"content":777},[778],{"text":779,"type":738},"But is it ever too early or too late to start? Let's dig deeper and see if and how you can box at any age.",{"type":781,"attrs":782,"content":784},"heading",{"level":783},2,[785],{"text":669,"type":738},{"type":734,"content":787},[788],{"text":789,"type":738},"We think that the earliest that someone shows interest in boxing is the right age to start.",{"type":734,"content":791},[792],{"text":793,"type":738},"We have FightCamp users who report that their kids love going through their boxing gear and imitating shadowboxing routines. We see kids even punching the heavy bag, mimicking their parents. If a child shows interest in the sport, once they get to a stage where they can communicate effectively and carry out simple instructions, they’re at the right age to start boxing.",{"type":734,"content":795},[796],{"text":797,"type":738},"Boxing for young adults and kids has benefits beyond just building physical strength and exercise. Boxing has a philosophical side to it. Learning how to withstand adversity, how to work out aggression in a healthy way, and how to keep a cool mind are all real and useful lessons that transcend the sport.",{"type":734,"content":799},[800,802,808],{"text":801,"type":738},"For specific routines and more advice on boxing for kids, you can check out our guide \"",{"text":803,"type":738,"marks":804},"How to Start Boxing [Kid's Edition]",[805],{"type":753,"attrs":806},{"href":807,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-boxing-kid-s-edition",{"text":809,"type":738},"\".",{"type":781,"attrs":811,"content":812},{"level":783},[813],{"text":674,"type":738},{"type":734,"content":815},[816],{"text":673,"type":738},{"type":734,"content":818},[819],{"text":820,"type":738},"The key to being able to box when you’re older is adjusting your training. For example, a 50 year old should train differently from a 26 year old. Here is some advice for training:",{"type":822,"content":823},"bullet_list",[824,831,877,883,889],{"type":825,"content":826},"list_item",[827],{"type":734,"content":828},[829],{"text":830,"type":738},"Take your time warming up. Try to move every joint in your body for at least a few seconds to get it warmed up and to prevent injury. If it takes 30 minutes to loosen your muscles and to get a sweat going, then take that 30 minutes! It is important not to rush the warm up.",{"type":825,"content":832},[833],{"type":734,"content":834},[835,837,841,847,851,853,857,863,865,869,875],{"text":836,"type":738},"Use proper protection for your hands. This includes using ",{"text":744,"type":738,"marks":838},[839],{"type":747,"attrs":840},{"class":7},{"text":842,"type":738,"marks":843},"boxing hand wraps",[844],{"type":753,"attrs":845},{"href":846,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":770,"type":738,"marks":848},[849],{"type":747,"attrs":850},{"class":7},{"text":852,"type":738},"and high-quality ",{"text":744,"type":738,"marks":854},[855],{"type":747,"attrs":856},{"class":7},{"text":858,"type":738,"marks":859},"boxing gloves",[860],{"type":753,"attrs":861},{"href":862,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":864,"type":738},". Even if you use very padded gloves, still ",{"text":744,"type":738,"marks":866},[867],{"type":747,"attrs":868},{"class":7},{"text":870,"type":738,"marks":871},"wrap your hands",[872],{"type":753,"attrs":873},{"href":874,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/step-by-step-hand-wrapping-traditional-boxing-wraps",{"text":876,"type":738},".",{"type":825,"content":878},[879],{"type":734,"content":880},[881],{"text":882,"type":738},"Maintain a more moderate tempo for interval exercises. When you are hitting the bag, jumping rope, or doing running intervals, be mindful of your pace and try not to put too much stress on your heart. Add rounds to your workout slowly, as you feel ready for it.",{"type":825,"content":884},[885],{"type":734,"content":886},[887],{"text":888,"type":738},"If you choose to spar as part of your training, keep it light and easy.",{"type":825,"content":890},[891],{"type":734,"content":892},[893],{"text":894,"type":738},"Don't try to compete with the younger people in the gym. Your only competition is yourself.",{"type":781,"attrs":896,"content":897},{"level":783},[898],{"text":899,"type":738},"Can you get into boxing at any age? What about competition?",{"type":734,"content":901},[902],{"text":903,"type":738},"Yes, you can get into boxing at any age, however, competing in boxing as an older adult is a bit more controversial. Although there are boxing for seniors competitions out there, boxing competition requires and demands a tremendous amount of training and experience. If you are just starting out as an older boxer, serious boxing competition is often not recommended. Boxing teaches you discipline, builds self-confidence, improves your physical strength and overall fitness. You don’t need to compete in order to see those benefits. Simply engaging in boxing workouts, practicing boxing combinations and drills, and shadowboxing will all keep you in shape.",{"type":734,"content":905},[906,908,912,918,922,924,928,934],{"text":907,"type":738},"Ultimately, the hardest competition you will face is the one with yourself. ",{"text":744,"type":738,"marks":909},[910],{"type":747,"attrs":911},{"class":7},{"text":913,"type":738,"marks":914},"Tracking your progress",[915],{"type":753,"attrs":916},{"href":917,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-tips-to-start-boxing-at-home-and-track-your-progress",{"text":770,"type":738,"marks":919},[920],{"type":747,"attrs":921},{"class":7},{"text":923,"type":738},"is the best way to make sure you constantly improve and technology can make this an easy task. With ",{"text":744,"type":738,"marks":925},[926],{"type":747,"attrs":927},{"class":7},{"text":929,"type":738,"marks":930},"FightCamp’s Punch Trackers",[931],{"type":753,"attrs":932},{"href":933,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"text":935,"type":738},", you can measure and analyze your stats and make sure you are advancing without the danger of getting in the ring. Fun fact: If you improve 1% in a certain activity, every single day, in exactly 70 days you will be 2x better than when you started.",{"type":781,"attrs":937,"content":938},{"level":783},[939],{"text":940,"type":738},"What age is too late to start boxing? Is there one?",{"type":734,"content":942},[943],{"text":944,"type":738},"Boxing is a total body workout and includes a wide variety of exercises. There is no age that is “too late” to start boxing. To deal with the challenges age presents to seniors who want to box, simply adapt the training:",{"type":822,"content":946},[947,953,959,965,971],{"type":825,"content":948},[949],{"type":734,"content":950},[951],{"text":952,"type":738},"Decrease the number of rounds (time & count)",{"type":825,"content":954},[955],{"type":734,"content":956},[957],{"text":958,"type":738},"Increase rests",{"type":825,"content":960},[961],{"type":734,"content":962},[963],{"text":964,"type":738},"Turn down the intensity",{"type":825,"content":966},[967],{"type":734,"content":968},[969],{"text":970,"type":738},"Modify exercises",{"type":825,"content":972},[973],{"type":734,"content":974},[975],{"text":976,"type":738},"Replace more vigorous exercises with calmer, easier ones",{"type":734,"content":978},[979],{"text":980,"type":738},"Additionally, even if your lower body mobility is impaired, there are boxing workouts online that you can do sitting down.",{"type":734,"content":982},[983],{"text":984,"type":738},"As the famous saying goes, \"Age is just a number\". You can start boxing at any age and (almost) any prior physical condition.",{"type":734,"content":986},[987],{"text":988,"type":738},"Your workout should constantly be fine-tuned to your body. The condition you are in, at any point in time, dictates your pace, exercise selection, etc.",{"type":734,"content":990},[991],{"text":992,"type":738},"If you have a child who is interested in boxing, you can help them explore it. For kids, boxing is not only an amazing sport, but it can also teach them a lot about conflict resolution, negotiation and result, power of will, and discipline.",{"type":734,"content":994},[995],{"text":996,"type":738},"Finally, if you think you are too old to learn boxing, don't let that stop you from giving it a try. You can never be too old to start a boxing workout regimen. It doesn't matter if you are in your 40s, 50s, 60s, etc. Boxing is a great way to get into and keep in good shape, and it's a workout that's never going to be boring.",{"type":734,"content":998},[999,1001,1005,1011,1015,1017,1021,1027,1031,1033,1037,1043],{"text":1000,"type":738},"The ",{"text":744,"type":738,"marks":1002},[1003],{"type":747,"attrs":1004},{"class":7},{"text":1006,"type":738,"marks":1007},"FightCamp",[1008],{"type":753,"attrs":1009},{"href":1010,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":770,"type":738,"marks":1012},[1013],{"type":747,"attrs":1014},{"class":7},{"text":1016,"type":738},"trainers have years of experience working with boxers and kickboxers of all ages and all levels, and are available to answer any questions about training and ",{"text":744,"type":738,"marks":1018},[1019],{"type":747,"attrs":1020},{"class":7},{"text":1022,"type":738,"marks":1023},"gear",[1024],{"type":753,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":770,"type":738,"marks":1028},[1029],{"type":747,"attrs":1030},{"class":7},{"text":1032,"type":738},"on our ",{"text":744,"type":738,"marks":1034},[1035],{"type":747,"attrs":1036},{"class":7},{"text":1038,"type":738,"marks":1039},"Facebook Community",[1040],{"type":753,"attrs":1041},{"href":1042,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://www.facebook.com/groups/542530602799015",{"text":876,"type":738},{"type":781,"attrs":1045,"content":1047},{"level":1046},3,[1048],{"text":1049,"type":738},"Related Articles",{"type":734,"content":1051},[1052,1057,1059],{"text":1053,"type":738,"marks":1054},"How To Start Boxing [Kid's Edition]",[1055],{"type":753,"attrs":1056},{"href":807,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1058},"hard_break",{"text":1060,"type":738,"marks":1061},"3 Tips To Start Boxing At Home and Track Your Progress",[1062],{"type":753,"attrs":1063},{"href":917,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1065,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1070,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1071,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1066,"component":118,"meta_info":1067,"meta_title":7,"block_image":1068,"cover_image":1069,"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},[],[],"2021-04-13 00:00","article",{"_uid":1075,"title":657,"plugin":43,"description":1076},"36273e13-9215-4f32-8a02-02607dc069e5","Is boxing only for the youth? Can you train when you are in your 40's and 50's? Can kids safely box? In this article, we answer those questions and more...",{"id":1078,"alt":657,"name":7,"focus":48,"title":657,"filename":1079,"copyright":7,"fieldtype":50},3349971,"https://a.storyblok.com/f/115220/2400x990/50d84263a2/how-to-box-at-any-age.jpg",[],"how-to-box-at-any-age","blogs/how-to-box-at-any-age",-440,[],60887917,"f88d7633-30b1-4bbf-a844-15f67deb3089","2021-04-13T15:27:00.000Z",[],["Reactive",1090],[1091,1313,1549,1769,2031,2537],{"name":1092,"created_at":1093,"published_at":1094,"updated_at":1095,"id":1096,"uuid":1097,"content":1098,"slug":1304,"full_slug":1305,"sort_by_date":48,"position":1306,"tag_list":1307,"is_startpage":9,"parent_id":1085,"meta_data":48,"group_id":1309,"first_published_at":1310,"release_id":48,"lang":60,"path":1311,"alternates":1312,"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":1099,"faqs":1100,"title":1092,"topic":1109,"author":1124,"content":1125,"category":1285,"schedule":1293,"component":1073,"meta_info":1294,"cover_image":1298,"description":1302,"contributors":1303},"d9c8be7d-587c-4496-9f56-f97f5d233323",[1101,1105],{"_uid":1102,"answer":1103,"question":1104,"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":1106,"answer":1107,"question":1108,"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":1110,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1122,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1111,"component":39,"meta_info":1119,"block_image":1120,"cover_image":1121,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1112,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1113,"component":118,"meta_info":1114,"meta_title":7,"block_image":1115,"cover_image":1116,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":731,"content":1126},[1127,1142,1157,1171,1175,1180,1191,1195,1199,1203,1208,1212,1217,1221,1226,1230,1235,1239,1244,1248,1259,1264,1277,1281],{"type":734,"content":1128},[1129,1131,1140],{"text":1130,"type":738},"World champion fighter, ringside analyst, author, and certified nutritionist ",{"text":1132,"type":738,"marks":1133},"Chris Algieri",[1134,1138],{"type":753,"attrs":1135},{"href":1136,"uuid":48,"anchor":48,"custom":1137,"target":756,"linktype":13},"https://www.instagram.com/chris_algieri",{},{"type":1139},"underline",{"text":1141,"type":738}," 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":1143,"attrs":1144},"blok",{"id":1145,"body":1146},"5ca2645a-593f-4072-a1de-f7c9143be9b8",[1147],{"url":1148,"_uid":1150,"image":1151,"component":1155,"copyright_details":1156},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"story","i-94da23e7-e8c1-468f-9bd9-d6824e2b75dd",{"id":1152,"alt":1153,"name":7,"focus":7,"title":1153,"filename":1154,"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","content_image",[],{"type":734,"content":1158},[1159,1161,1169],{"text":1160,"type":738},"Now, Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the ",{"text":1162,"type":738,"marks":1163},"FightCamp App",[1164,1168],{"type":753,"attrs":1165},{"href":1166,"uuid":48,"anchor":48,"custom":1167,"target":756,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1139},{"text":1170,"type":738},". 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":734,"content":1172},[1173],{"text":1174,"type":738},"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":781,"attrs":1176,"content":1177},{"level":783},[1178],{"text":1179,"type":738},"What Performance Means",{"type":1143,"attrs":1181},{"id":1145,"body":1182},[1183],{"url":1184,"_uid":1185,"image":1186,"component":1155,"copyright_details":1190},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-e8da514a-8ce9-4324-b82e-01fe75aae0f8",{"id":1187,"alt":1188,"name":7,"focus":7,"title":1188,"filename":1189,"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":734,"content":1192},[1193],{"text":1194,"type":738},"“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":734,"content":1196},[1197],{"text":1198,"type":738},"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":734,"content":1200},[1201],{"text":1202,"type":738},"Here’s a taste of what to expect:",{"type":781,"attrs":1204,"content":1205},{"level":1046},[1206],{"text":1207,"type":738},"Chapter 1: Fasting – Not What You Eat, But How",{"type":734,"content":1209},[1210],{"text":1211,"type":738},"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":781,"attrs":1213,"content":1214},{"level":1046},[1215],{"text":1216,"type":738},"Chapter 2: Fueling – Food as Fuel",{"type":734,"content":1218},[1219],{"text":1220,"type":738},"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":781,"attrs":1222,"content":1223},{"level":1046},[1224],{"text":1225,"type":738},"Chapter 3: Recovery – Food as Medicine",{"type":734,"content":1227},[1228],{"text":1229,"type":738},"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":781,"attrs":1231,"content":1232},{"level":1046},[1233],{"text":1234,"type":738},"Chapter 4: Supplements – Maximum Your Performance",{"type":734,"content":1236},[1237],{"text":1238,"type":738},"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":781,"attrs":1240,"content":1241},{"level":1046},[1242],{"text":1243,"type":738},"Chapter 5: Sleep – More Sleep, More Gains",{"type":734,"content":1245},[1246],{"text":1247,"type":738},"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":1143,"attrs":1249},{"id":1250,"body":1251},"2a672e8b-41bf-471d-855d-3f0b482dc217",[1252],{"url":1253,"_uid":1254,"image":1255,"component":1155,"copyright_details":1258},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-be4d43e9-1818-44ea-8bc3-151b49cd694b",{"id":1256,"alt":1188,"name":7,"focus":7,"title":1188,"filename":1257,"copyright":7,"fieldtype":50,"is_external_url":9},6316900,"https://a.storyblok.com/f/115220/1100x1100/1d259fa7aa/fightcamp-x-chris-algieri.png",[],{"type":781,"attrs":1260,"content":1261},{"level":783},[1262],{"text":1263,"type":738},"Training for Life",{"type":734,"content":1265},[1266,1268,1275],{"text":1267,"type":738},"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":1006,"type":738,"marks":1269},[1270,1274],{"type":753,"attrs":1271},{"href":1272,"uuid":48,"anchor":48,"custom":1273,"target":756,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1139},{"text":1276,"type":738}," 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":734,"content":1278},[1279],{"text":1280,"type":738},"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":734,"content":1282},[1283],{"text":1284,"type":738}," 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":1286,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1287,"component":118,"meta_info":1288,"meta_title":7,"block_image":1289,"cover_image":1290,"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":1295,"title":1296,"plugin":43,"description":1297},"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":1299,"alt":1300,"name":7,"focus":7,"title":1300,"filename":1301,"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,[1308],"featured","09060c20-ff5a-4a8b-910c-15ad2e712700","2022-11-14T02:49:04.889Z","wellness/{{story.slug}}",[],{"name":1314,"created_at":1315,"published_at":1316,"updated_at":1317,"id":1318,"uuid":1319,"content":1320,"slug":1542,"full_slug":1543,"sort_by_date":48,"position":1544,"tag_list":1545,"is_startpage":9,"parent_id":1085,"meta_data":48,"group_id":1546,"first_published_at":1547,"release_id":48,"lang":60,"path":1311,"alternates":1548,"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":1321,"faqs":1322,"title":1331,"topic":1332,"author":1347,"content":1348,"category":1523,"schedule":1531,"component":1073,"meta_info":1532,"cover_image":1536,"description":1540,"contributors":1541},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1323,1327],{"_uid":1324,"answer":1325,"question":1326,"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":1328,"answer":1329,"question":1330,"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":1333,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1345,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1334,"component":39,"meta_info":1342,"block_image":1343,"cover_image":1344,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1335,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1340,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1341,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1336,"component":118,"meta_info":1337,"meta_title":7,"block_image":1338,"cover_image":1339,"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":731,"content":1349},[1350,1354,1359,1382,1386,1391,1403,1407,1412,1416,1430,1435,1449,1454,1458,1463,1467,1472,1476,1481,1491,1504,1509,1519],{"type":734,"content":1351},[1352],{"text":1353,"type":738},"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":781,"attrs":1355,"content":1356},{"level":783},[1357],{"text":1358,"type":738},"Cold Hard Facts",{"type":734,"content":1360},[1361,1362,1370,1372,1380],{"text":1000,"type":738},{"text":1363,"type":738,"marks":1364},"average American will usually gain around 10-15 lbs.",[1365,1369],{"type":753,"attrs":1366},{"href":1367,"uuid":48,"anchor":48,"custom":1368,"target":756,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1139},{"text":1371,"type":738}," 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":1373,"type":738,"marks":1374},"New Year resolution",[1375,1379],{"type":753,"attrs":1376},{"href":1377,"uuid":48,"anchor":48,"custom":1378,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1139},{"text":1381,"type":738}," is health-related. ",{"type":734,"content":1383},[1384],{"text":1385,"type":738},"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":781,"attrs":1387,"content":1388},{"level":783},[1389],{"text":1390,"type":738},"Getting Back into Routine",{"type":1143,"attrs":1392},{"id":1393,"body":1394},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[1395],{"url":1396,"_uid":1397,"image":1398,"component":1155,"copyright_details":1402},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":1399,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1401,"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":734,"content":1404},[1405],{"text":1406,"type":738},"Here is how you can get back on track and in shape after the holidays.",{"type":781,"attrs":1408,"content":1409},{"level":1046},[1410],{"text":1411,"type":738},"Start Slow",{"type":734,"content":1413},[1414],{"text":1415,"type":738},"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":734,"content":1417},[1418,1420,1428],{"text":1419,"type":738},"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":1421,"type":738,"marks":1422},"ease back into your training routine",[1423,1427],{"type":753,"attrs":1424},{"href":1425,"uuid":48,"anchor":48,"custom":1426,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1139},{"text":1429,"type":738},", and you’re more likely to stick with it past the month of February. ",{"type":781,"attrs":1431,"content":1432},{"level":1046},[1433],{"text":1434,"type":738},"Get Back on Track Consistently",{"type":734,"content":1436},[1437,1439,1447],{"text":1438,"type":738},"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":1440,"type":738,"marks":1441},"eating the rainbow",[1442,1446],{"type":753,"attrs":1443},{"href":1444,"uuid":48,"anchor":48,"custom":1445,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1139},{"text":1448,"type":738},", 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":781,"attrs":1450,"content":1451},{"level":1046},[1452],{"text":1453,"type":738},"Don’t Be Too Hard on Yourself",{"type":734,"content":1455},[1456],{"text":1457,"type":738},"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":781,"attrs":1459,"content":1460},{"level":1046},[1461],{"text":1462,"type":738},"Reflect on the Small Victories",{"type":734,"content":1464},[1465],{"text":1466,"type":738},"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":781,"attrs":1468,"content":1469},{"level":1046},[1470],{"text":1471,"type":738},"Have Fun Getting Back Into Shape",{"type":734,"content":1473},[1474],{"text":1475,"type":738},"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":781,"attrs":1477,"content":1478},{"level":783},[1479],{"text":1480,"type":738},"Progress Over Perfection",{"type":1143,"attrs":1482},{"id":1393,"body":1483},[1484],{"url":1485,"_uid":1486,"image":1487,"component":1155,"copyright_details":1490},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":1488,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1489,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":734,"content":1492},[1493,1495,1502],{"text":1494,"type":738},"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":1496,"type":738,"marks":1497},"planning",[1498],{"type":753,"attrs":1499},{"href":1500,"uuid":48,"anchor":48,"custom":1501,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":1503,"type":738},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":781,"attrs":1505,"content":1506},{"level":783},[1507],{"text":1508,"type":738},"Train Like a Fighter This Year",{"type":734,"content":1510},[1511,1512,1518],{"text":1267,"type":738},{"text":1006,"type":738,"marks":1513},[1514,1517],{"type":753,"attrs":1515},{"href":1272,"uuid":48,"anchor":48,"custom":1516,"target":756,"linktype":13},{},{"type":1139},{"text":1276,"type":738},{"type":734,"content":1520},[1521],{"text":1522,"type":738},"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":1524,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1525,"component":118,"meta_info":1526,"meta_title":7,"block_image":1527,"cover_image":1528,"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":1533,"title":1534,"plugin":43,"description":1535},"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":1537,"alt":1538,"name":7,"focus":7,"title":1538,"filename":1539,"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,[1308],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1550,"created_at":1551,"published_at":1552,"updated_at":1553,"id":1554,"uuid":1555,"content":1556,"slug":1762,"full_slug":1763,"sort_by_date":48,"position":1764,"tag_list":1765,"is_startpage":9,"parent_id":1085,"meta_data":48,"group_id":1766,"first_published_at":1767,"release_id":48,"lang":60,"path":1311,"alternates":1768,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":1557,"faqs":1558,"title":1550,"topic":1567,"author":1582,"content":1583,"category":1743,"schedule":1751,"component":1073,"meta_info":1752,"cover_image":1756,"description":1760,"contributors":1761},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1559,1563],{"_uid":1560,"answer":1561,"question":1562,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":1564,"answer":1565,"question":1566,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1568,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1580,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1569,"component":39,"meta_info":1577,"block_image":1578,"cover_image":1579,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1570,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1575,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1576,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1571,"component":118,"meta_info":1572,"meta_title":7,"block_image":1573,"cover_image":1574,"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":731,"content":1584},[1585,1590,1594,1598,1601,1606,1611,1615,1620,1644,1649,1653,1658,1662,1667,1671,1676,1710,1715,1719,1729],{"type":781,"attrs":1586,"content":1587},{"level":783},[1588],{"text":1589,"type":738},"Improve Your Sleep Hygiene",{"type":734,"content":1591},[1592],{"text":1593,"type":738},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":781,"attrs":1595,"content":1596},{"level":783},[1597],{"text":1562,"type":738},{"type":734,"content":1599},[1600],{"text":1561,"type":738},{"type":781,"attrs":1602,"content":1603},{"level":783},[1604],{"text":1605,"type":738},"6 Tips For Good Sleep Hygiene",{"type":781,"attrs":1607,"content":1608},{"level":1046},[1609],{"text":1610,"type":738},"1. Establish a Regular Bedtime Routine ",{"type":734,"content":1612},[1613],{"text":1614,"type":738},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":781,"attrs":1616,"content":1617},{"level":1046},[1618],{"text":1619,"type":738},"2. Be Cool and Calm",{"type":734,"content":1621},[1622,1624,1632,1634,1642],{"text":1623,"type":738},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1625,"type":738,"marks":1626},"sleep experts",[1627,1631],{"type":753,"attrs":1628},{"href":1629,"uuid":48,"anchor":48,"custom":1630,"target":756,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1139},{"text":1633,"type":738},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1635,"type":738,"marks":1636},"CDC",[1637,1641],{"type":753,"attrs":1638},{"href":1639,"uuid":48,"anchor":48,"custom":1640,"target":756,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1139},{"text":1643,"type":738},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":781,"attrs":1645,"content":1646},{"level":1046},[1647],{"text":1648,"type":738},"3. Keep it Light Before Bed ",{"type":734,"content":1650},[1651],{"text":1652,"type":738},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":781,"attrs":1654,"content":1655},{"level":1046},[1656],{"text":1657,"type":738},"4. Limit Naps During the Day ",{"type":734,"content":1659},[1660],{"text":1661,"type":738},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":781,"attrs":1663,"content":1664},{"level":1046},[1665],{"text":1666,"type":738},"5. Avoid Looking at the Clock",{"type":734,"content":1668},[1669],{"text":1670,"type":738},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":781,"attrs":1672,"content":1673},{"level":1046},[1674],{"text":1675,"type":738},"6. FightCamp First Thing in the Morning ",{"type":734,"content":1677},[1678,1680,1688,1690,1698,1700,1708],{"text":1679,"type":738},"For ",{"text":1681,"type":738,"marks":1682},"improved sleep",[1683,1687],{"type":753,"attrs":1684},{"href":1685,"uuid":48,"anchor":48,"custom":1686,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1139},{"text":1689,"type":738},", select an aerobic workout in the morning and complete it. ",{"text":1691,"type":738,"marks":1692},"Studies",[1693,1697],{"type":753,"attrs":1694},{"href":1695,"uuid":48,"anchor":48,"custom":1696,"target":756,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1139},{"text":1699,"type":738}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1701,"type":738,"marks":1702},"pressure to sleep",[1703,1707],{"type":753,"attrs":1704},{"href":1705,"uuid":48,"anchor":48,"custom":1706,"target":756,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1139},{"text":1709,"type":738}," builds up the longer you stay awake and decreases when you sleep.",{"type":781,"attrs":1711,"content":1712},{"level":783},[1713],{"text":1714,"type":738},"Train Like a Fighter, Sleep Like a Baby",{"type":734,"content":1716},[1717],{"text":1718,"type":738},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":734,"content":1720},[1721,1722,1728],{"text":1267,"type":738},{"text":1006,"type":738,"marks":1723},[1724,1727],{"type":753,"attrs":1725},{"href":1272,"uuid":48,"anchor":48,"custom":1726,"target":756,"linktype":13},{},{"type":1139},{"text":1276,"type":738},{"type":734,"content":1730},[1731,1733,1741],{"text":1732,"type":738},"As ",{"text":1734,"type":738,"marks":1735},"Mike Tyson",[1736,1740],{"type":753,"attrs":1737},{"href":1738,"uuid":48,"anchor":48,"custom":1739,"target":756,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1139},{"text":1742,"type":738}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1744,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1749,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1750,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1745,"component":118,"meta_info":1746,"meta_title":7,"block_image":1747,"cover_image":1748,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1753,"title":1754,"plugin":43,"description":1755},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1757,"alt":1758,"name":7,"focus":7,"title":1758,"filename":1759,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1308],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1770,"created_at":1771,"published_at":1772,"updated_at":1773,"id":1774,"uuid":1775,"content":1776,"slug":2024,"full_slug":2025,"sort_by_date":48,"position":2026,"tag_list":2027,"is_startpage":9,"parent_id":1085,"meta_data":48,"group_id":2028,"first_published_at":2029,"release_id":48,"lang":60,"path":1311,"alternates":2030,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":1777,"faqs":1778,"title":1770,"topic":1791,"author":1582,"content":1806,"category":2005,"schedule":2013,"component":1073,"meta_info":2014,"cover_image":2018,"description":2022,"contributors":2023},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1779,1783,1787],{"_uid":1780,"answer":1781,"question":1782,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1784,"answer":1785,"question":1786,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1788,"answer":1789,"question":1790,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1792,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1804,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1805,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1793,"component":39,"meta_info":1801,"block_image":1802,"cover_image":1803,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1794,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1799,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1800,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1795,"component":118,"meta_info":1796,"meta_title":7,"block_image":1797,"cover_image":1798,"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":731,"content":1807},[1808,1821,1834,1839,1852,1862,1875,1970,1975,1988,1993,2002],{"type":734,"content":1809},[1810,1812,1819],{"text":1811,"type":738},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":1813,"type":738,"marks":1814},"making promises they will likely not keep",[1815,1818],{"type":753,"attrs":1816},{"href":1817,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1139},{"text":1820,"type":738},". ",{"type":734,"content":1822},[1823,1825,1832],{"text":1824,"type":738},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":1826,"type":738,"marks":1827},"postpone eating healthy",[1828,1831],{"type":753,"attrs":1829},{"href":1830,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1139},{"text":1833,"type":738},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":781,"attrs":1835,"content":1836},{"level":783},[1837],{"text":1838,"type":738},"How Not to Be a Statistic ",{"type":734,"content":1840},[1841,1843,1850],{"text":1842,"type":738},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":1844,"type":738,"marks":1845},"British Medical Journal",[1846,1849],{"type":753,"attrs":1847},{"href":1848,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1139},{"text":1851,"type":738}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":781,"attrs":1853,"content":1854},{"level":783},[1855,1857],{"text":1856,"type":738},"10 Ways to Plan",{"text":1858,"type":738,"marks":1859},"  ",[1860],{"type":1861},"bold",{"type":734,"content":1863},[1864,1866,1873],{"text":1865,"type":738},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":1867,"type":738,"marks":1868},"holiday eating program",[1869,1872],{"type":753,"attrs":1870},{"href":1871,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1139},{"text":1874,"type":738},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":822,"content":1876},[1877,1883,1897,1903,1909,1915,1921,1934,1940,1955],{"type":825,"content":1878},[1879],{"type":734,"content":1880},[1881],{"text":1882,"type":738},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":825,"content":1884},[1885],{"type":734,"content":1886},[1887,1889,1896],{"text":1888,"type":738},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":1890,"type":738,"marks":1891},"your brain can register that you are satisfied",[1892,1895],{"type":753,"attrs":1893},{"href":1894,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1139},{"text":1820,"type":738},{"type":825,"content":1898},[1899],{"type":734,"content":1900},[1901],{"text":1902,"type":738},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":825,"content":1904},[1905],{"type":734,"content":1906},[1907],{"text":1908,"type":738},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":825,"content":1910},[1911],{"type":734,"content":1912},[1913],{"text":1914,"type":738},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":825,"content":1916},[1917],{"type":734,"content":1918},[1919],{"text":1920,"type":738},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":825,"content":1922},[1923],{"type":734,"content":1924},[1925,1927,1933],{"text":1926,"type":738},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1928,"type":738,"marks":1929},"FightCamp Workout",[1930,1932],{"type":753,"attrs":1931},{"href":1166,"uuid":48,"anchor":48,"target":756,"linktype":13},{"type":1139},{"text":876,"type":738},{"type":825,"content":1935},[1936],{"type":734,"content":1937},[1938],{"text":1939,"type":738},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":825,"content":1941},[1942],{"type":734,"content":1943},[1944,1946,1953],{"text":1945,"type":738},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":1947,"type":738,"marks":1948},"stress break",[1949,1952],{"type":753,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1139},{"text":1954,"type":738}," on your calendar, and take it.",{"type":825,"content":1956},[1957],{"type":734,"content":1958},[1959,1961,1968],{"text":1960,"type":738},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1962,"type":738,"marks":1963},"FightCamp Community",[1964,1967],{"type":753,"attrs":1965},{"href":1966,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1139},{"text":1969,"type":738}," to be different from the rest if you still need to. ",{"type":781,"attrs":1971,"content":1972},{"level":783},[1973],{"text":1974,"type":738},"The Only Way to Get Ahead is to Stay Ahead",{"type":734,"content":1976},[1977,1979,1986],{"text":1978,"type":738},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":1980,"type":738,"marks":1981},"fell off or struggled",[1982,1985],{"type":753,"attrs":1983},{"href":1984,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1139},{"text":1987,"type":738}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":781,"attrs":1989,"content":1990},{"level":783},[1991],{"text":1992,"type":738},"Plan & Stay Consistent Like a Fighter",{"type":734,"content":1994},[1995,1996,2001],{"text":1267,"type":738},{"text":1006,"type":738,"marks":1997},[1998,2000],{"type":753,"attrs":1999},{"href":1272,"uuid":48,"anchor":48,"target":756,"linktype":13},{"type":1139},{"text":1276,"type":738},{"type":734,"content":2003},[2004],{"text":1522,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2006,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2011,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2012,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2007,"component":118,"meta_info":2008,"meta_title":7,"block_image":2009,"cover_image":2010,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":2015,"title":2016,"plugin":43,"description":2017},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":2019,"alt":2020,"name":7,"focus":7,"title":2020,"filename":2021,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1308],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":2032,"created_at":2033,"published_at":2034,"updated_at":2035,"id":2036,"uuid":2037,"content":2038,"slug":2530,"full_slug":2531,"sort_by_date":48,"position":2532,"tag_list":2533,"is_startpage":9,"parent_id":1085,"meta_data":48,"group_id":2534,"first_published_at":2535,"release_id":48,"lang":60,"path":1311,"alternates":2536,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":2039,"faqs":2040,"title":2032,"topic":2061,"author":2076,"content":2077,"category":2512,"schedule":2520,"component":1073,"meta_info":2521,"cover_image":2525,"description":2528,"contributors":2529},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[2041,2045,2049,2053,2057],{"_uid":2042,"answer":2043,"question":2044,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":2046,"answer":2047,"question":2048,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":2050,"answer":2051,"question":2052,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":2054,"answer":2055,"question":2056,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":2058,"answer":2059,"question":2060,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2062,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2074,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2075,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2063,"component":39,"meta_info":2071,"block_image":2072,"cover_image":2073,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2064,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2069,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2065,"component":118,"meta_info":2066,"meta_title":7,"block_image":2067,"cover_image":2068,"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":731,"content":2078},[2079,2107,2119,2139,2144,2148,2153,2171,2176,2204,2209,2244,2249,2253,2257,2262,2266,2271,2275,2280,2291,2377,2382,2386,2397,2429,2434,2438,2443,2447,2452,2456,2461,2471,2498,2503],{"type":734,"content":2080},[2081,2083,2089,2091,2097,2099,2105],{"text":2082,"type":738},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":2084,"type":738,"marks":2085},"cardiovascular disease",[2086],{"type":753,"attrs":2087},{"href":2088,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":2090,"type":738},", ",{"text":2092,"type":738,"marks":2093},"diabetes",[2094],{"type":753,"attrs":2095},{"href":2096,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":2098,"type":738},", and some types of ",{"text":2100,"type":738,"marks":2101},"cancer",[2102],{"type":753,"attrs":2103},{"href":2104,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":2106,"type":738},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1143,"attrs":2108},{"id":2109,"body":2110},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[2111],{"url":2112,"_uid":2113,"image":2114,"component":1155,"copyright_details":2118},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":2115,"alt":2116,"name":7,"focus":48,"title":2116,"filename":2117,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":734,"content":2120},[2121,2123,2129,2131,2137],{"text":2122,"type":738},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":2124,"type":738,"marks":2125},"improve athletic performance",[2126],{"type":753,"attrs":2127},{"href":2128,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":2130,"type":738},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":2132,"type":738,"marks":2133},"protein needs",[2134],{"type":753,"attrs":2135},{"href":2136,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":2138,"type":738}," as a boxer.",{"type":781,"attrs":2140,"content":2141},{"level":783},[2142],{"text":2143,"type":738},"How a Plant-Based Diet Supports Exercise Performance",{"type":734,"content":2145},[2146],{"text":2147,"type":738},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":781,"attrs":2149,"content":2150},{"level":1046},[2151],{"text":2152,"type":738},"Cardiovascular Health",{"type":734,"content":2154},[2155,2161,2163,2169],{"text":2156,"type":738,"marks":2157},"Research",[2158],{"type":753,"attrs":2159},{"href":2160,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2162,"type":738}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":2164,"type":738,"marks":2165},"study",[2166],{"type":753,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2170,"type":738}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":781,"attrs":2172,"content":2173},{"level":1046},[2174],{"text":2175,"type":738},"Inflammation",{"type":734,"content":2177},[2178,2180,2186,2188,2194,2196,2202],{"text":2179,"type":738},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2181,"type":738,"marks":2182},"antioxidants and anti-inflammatory",[2183],{"type":753,"attrs":2184},{"href":2185,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2187,"type":738}," properties, thus helping reduce systemic ",{"text":2189,"type":738,"marks":2190},"inflammation and oxidative stress",[2191],{"type":753,"attrs":2192},{"href":2193,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2195,"type":738},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":2197,"type":738,"marks":2198},"exercise-induced oxidative stress",[2199],{"type":753,"attrs":2200},{"href":2201,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2203,"type":738}," and inflammation. ",{"type":781,"attrs":2205,"content":2206},{"level":1046},[2207],{"text":2208,"type":738},"Energy and Body Composition",{"type":734,"content":2210},[2211,2213,2219,2220,2226,2228,2234,2236,2242],{"text":2212,"type":738},"Plant-based diets have also been shown to effectively ",{"text":2214,"type":738,"marks":2215},"reduce body weight",[2216],{"type":753,"attrs":2217},{"href":2218,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":2090,"type":738},{"text":2221,"type":738,"marks":2222},"BMI",[2223],{"type":753,"attrs":2224},{"href":2225,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2227,"type":738},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":2229,"type":738,"marks":2230},"complex carbohydrates",[2231],{"type":753,"attrs":2232},{"href":2233,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2235,"type":738},", which are essential for an athlete’s ",{"text":2237,"type":738,"marks":2238},"glycogen storage",[2239],{"type":753,"attrs":2240},{"href":2241,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2243,"type":738}," and performance. ",{"type":781,"attrs":2245,"content":2246},{"level":783},[2247],{"text":2248,"type":738},"How About Amino Acids?",{"type":734,"content":2250},[2251],{"text":2252,"type":738},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":734,"content":2254},[2255],{"text":2256,"type":738},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":781,"attrs":2258,"content":2259},{"level":783},[2260],{"text":2261,"type":738},"OK, This Sounds Great. But Where Do I Start?",{"type":734,"content":2263},[2264],{"text":2265,"type":738},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":781,"attrs":2267,"content":2268},{"level":1046},[2269],{"text":2270,"type":738},"1. Know Where to Get Your Protein From ",{"type":734,"content":2272},[2273],{"text":2274,"type":738},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":781,"attrs":2276,"content":2277},{"level":1046},[2278],{"text":2279,"type":738},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1143,"attrs":2281},{"id":2109,"body":2282},[2283],{"url":2284,"_uid":2285,"image":2286,"component":1155,"copyright_details":2290},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2287,"alt":2288,"name":7,"focus":48,"title":2288,"filename":2289,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":822,"content":2292},[2293,2299,2305,2311,2317,2323,2329,2335,2341,2347,2353,2359,2365,2371],{"type":825,"content":2294},[2295],{"type":734,"content":2296},[2297],{"text":2298,"type":738},"Pea Protein Powder (2 scoops) = 27 grams",{"type":825,"content":2300},[2301],{"type":734,"content":2302},[2303],{"text":2304,"type":738},"Tempeh (½ cup) = 15 grams",{"type":825,"content":2306},[2307],{"type":734,"content":2308},[2309],{"text":2310,"type":738},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":825,"content":2312},[2313],{"type":734,"content":2314},[2315],{"text":2316,"type":738},"Tofu (3 oz) = 10 grams",{"type":825,"content":2318},[2319],{"type":734,"content":2320},[2321],{"text":2322,"type":738},"Edamame (½ cup) = 9 grams",{"type":825,"content":2324},[2325],{"type":734,"content":2326},[2327],{"text":2328,"type":738},"Lentils (½ cup) = 9 grams",{"type":825,"content":2330},[2331],{"type":734,"content":2332},[2333],{"text":2334,"type":738},"Hemp Seeds (3 tbsp) = 9 grams",{"type":825,"content":2336},[2337],{"type":734,"content":2338},[2339],{"text":2340,"type":738},"Beans (½ cup) = 8 grams",{"type":825,"content":2342},[2343],{"type":734,"content":2344},[2345],{"text":2346,"type":738},"Peanut Butter (2 tbsp) = 8 grams",{"type":825,"content":2348},[2349],{"type":734,"content":2350},[2351],{"text":2352,"type":738},"Chickpeas (½ cup) = 7 grams",{"type":825,"content":2354},[2355],{"type":734,"content":2356},[2357],{"text":2358,"type":738},"Chia Seeds (2 tbsp) = 6 grams",{"type":825,"content":2360},[2361],{"type":734,"content":2362},[2363],{"text":2364,"type":738},"Sunflower Seeds (¼ cup) = 6 grams",{"type":825,"content":2366},[2367],{"type":734,"content":2368},[2369],{"text":2370,"type":738},"Quinoa, cooked (½ cup) = 6 grams",{"type":825,"content":2372},[2373],{"type":734,"content":2374},[2375],{"text":2376,"type":738},"Oatmeal (½ cup) = 5 grams",{"type":781,"attrs":2378,"content":2379},{"level":1046},[2380],{"text":2381,"type":738},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":734,"content":2383},[2384],{"text":2385,"type":738},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":1143,"attrs":2387},{"id":2109,"body":2388},[2389],{"url":2390,"_uid":2391,"image":2392,"component":1155,"copyright_details":2396},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2393,"alt":2394,"name":7,"focus":48,"title":2394,"filename":2395,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":822,"content":2398},[2399,2405,2411,2417,2423],{"type":825,"content":2400},[2401],{"type":734,"content":2402},[2403],{"text":2404,"type":738},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":825,"content":2406},[2407],{"type":734,"content":2408},[2409],{"text":2410,"type":738},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":825,"content":2412},[2413],{"type":734,"content":2414},[2415],{"text":2416,"type":738},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":825,"content":2418},[2419],{"type":734,"content":2420},[2421],{"text":2422,"type":738},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":825,"content":2424},[2425],{"type":734,"content":2426},[2427],{"text":2428,"type":738},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":781,"attrs":2430,"content":2431},{"level":1046},[2432],{"text":2433,"type":738},"3. Set Small, Realistic Goals",{"type":734,"content":2435},[2436],{"text":2437,"type":738},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":781,"attrs":2439,"content":2440},{"level":1046},[2441],{"text":2442,"type":738},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":734,"content":2444},[2445],{"text":2446,"type":738},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":781,"attrs":2448,"content":2449},{"level":1046},[2450],{"text":2451,"type":738},"5. Don’t Aim for Perfection",{"type":734,"content":2453},[2454],{"text":2455,"type":738},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":781,"attrs":2457,"content":2458},{"level":783},[2459],{"text":2460,"type":738},"The Real MVP",{"type":1143,"attrs":2462},{"id":2109,"body":2463},[2464],{"url":2465,"_uid":2466,"image":2467,"component":1155,"copyright_details":2470},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2468,"alt":2394,"name":7,"focus":48,"title":2394,"filename":2469,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":734,"content":2472},[2473,2475,2481,2483,2489,2491,2496],{"text":2474,"type":738},"A well-planned plant-based diet is ",{"text":2476,"type":738,"marks":2477},"nutritionally adequate",[2478],{"type":753,"attrs":2479},{"href":2480,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2482,"type":738}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":2484,"type":738,"marks":2485},"anti-inflammatory",[2486],{"type":753,"attrs":2487},{"href":2488,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2490,"type":738},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":1734,"type":738,"marks":2492},[2493],{"type":753,"attrs":2494},{"href":2495,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2497,"type":738},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":781,"attrs":2499,"content":2500},{"level":783},[2501],{"text":2502,"type":738},"Train Like a Fighter",{"type":734,"content":2504},[2505,2506,2510],{"text":1267,"type":738},{"text":1006,"type":738,"marks":2507},[2508],{"type":753,"attrs":2509},{"href":1272,"uuid":48,"anchor":48,"target":756,"linktype":13},{"text":2511,"type":738}," 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":2513,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2514,"component":118,"meta_info":2515,"meta_title":7,"block_image":2516,"cover_image":2517,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2522,"title":2523,"plugin":43,"description":2524},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2526,"alt":2288,"name":7,"focus":48,"title":2288,"filename":2527,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[1308],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2538,"created_at":2539,"published_at":2540,"updated_at":2541,"id":2542,"uuid":2543,"content":2544,"slug":2939,"full_slug":2940,"sort_by_date":48,"position":2941,"tag_list":2942,"is_startpage":9,"parent_id":1085,"meta_data":48,"group_id":2943,"first_published_at":2944,"release_id":48,"lang":60,"path":1311,"alternates":2945,"default_full_slug":48,"translated_slugs":48},"The Making of the Basic Nutrition Path with Tyler Minton","2022-10-13T16:16:15.879Z","2022-11-11T07:25:42.765Z","2022-11-11T07:25:42.793Z",203472806,"02359418-566b-47c2-8ccc-cf0135b27002",{"_uid":2545,"faqs":2546,"title":2538,"topic":2559,"author":1124,"content":2574,"category":2921,"schedule":2929,"component":1073,"meta_info":2930,"cover_image":2934,"description":2933,"contributors":2938},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[2547,2551,2555],{"_uid":2548,"answer":2549,"question":2550,"component":670},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":2552,"answer":2553,"question":2554,"component":670},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":2556,"answer":2557,"question":2558,"component":670},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2560,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2572,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2573,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2561,"component":39,"meta_info":2569,"block_image":2570,"cover_image":2571,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2562,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2567,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2568,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2563,"component":118,"meta_info":2564,"meta_title":7,"block_image":2565,"cover_image":2566,"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":731,"content":2575},[2576,2588,2598,2602,2607,2619,2623,2627,2632,2636,2641,2645,2650,2654,2659,2663,2668,2672,2677,2681,2686,2690,2695,2707,2712,2716,2721,2725,2730,2741,2745,2749,2754,2758,2763,2767,2772,2776,2781,2785,2790,2794,2799,2803,2808,2812,2817,2821,2826,2830,2835,2839,2844,2848,2853,2857,2862,2866,2871,2875,2880,2884,2889,2900,2905,2914,2918],{"type":734,"content":2577},[2578,2580,2586],{"text":2579,"type":738},"Professional MMA fighter and top nutritionist ",{"text":2581,"type":738,"marks":2582},"Tyler Minton",[2583],{"type":753,"attrs":2584},{"href":2585,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":2587,"type":738}," knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.",{"type":734,"content":2589},[2590,2592,2597],{"text":2591,"type":738},"Tyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the ",{"text":1162,"type":738,"marks":2593},[2594,2596],{"type":753,"attrs":2595},{"href":1166,"uuid":48,"anchor":48,"target":756,"linktype":13},{"type":1139},{"text":876,"type":738},{"type":734,"content":2599},[2600],{"text":2601,"type":738},"Here’s a sneak peek of what to expect in this cutting-edge series, as well as a Q&A with Tyler about the making of the Nutrition Path.",{"type":781,"attrs":2603,"content":2604},{"level":783},[2605],{"text":2606,"type":738},"Bringing it All to the Table",{"type":1143,"attrs":2608},{"id":2609,"body":2610},"d2a05279-4244-4b63-b553-86b665477806",[2611],{"url":2612,"_uid":2613,"image":2614,"component":1155,"copyright_details":2618},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":2615,"alt":2616,"name":7,"focus":7,"title":2616,"filename":2617,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png",[],{"type":734,"content":2620},[2621],{"text":2622,"type":738},"Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.",{"type":734,"content":2624},[2625],{"text":2626,"type":738},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":781,"attrs":2628,"content":2629},{"level":1046},[2630],{"text":2631,"type":738},"Chapter 1 - Energy Balance",{"type":734,"content":2633},[2634],{"text":2635,"type":738},"Energy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.",{"type":781,"attrs":2637,"content":2638},{"level":1046},[2639],{"text":2640,"type":738},"Chapter 2 - How Calories Are Burned",{"type":734,"content":2642},[2643],{"text":2644,"type":738},"When most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.",{"type":781,"attrs":2646,"content":2647},{"level":1046},[2648],{"text":2649,"type":738},"Chapter 3 – Macronutrients",{"type":734,"content":2651},[2652],{"text":2653,"type":738},"Macronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.",{"type":781,"attrs":2655,"content":2656},{"level":1046},[2657],{"text":2658,"type":738},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":734,"content":2660},[2661],{"text":2662,"type":738},"Although the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.",{"type":781,"attrs":2664,"content":2665},{"level":1046},[2666],{"text":2667,"type":738},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":734,"content":2669},[2670],{"text":2671,"type":738},"This is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.",{"type":781,"attrs":2673,"content":2674},{"level":1046},[2675],{"text":2676,"type":738},"Chapter 6 - The Importance of Hydration",{"type":734,"content":2678},[2679],{"text":2680,"type":738},"Hydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.",{"type":781,"attrs":2682,"content":2683},{"level":1046},[2684],{"text":2685,"type":738},"Chapter 7 - Real World Application Meal Prep",{"type":734,"content":2687},[2688],{"text":2689,"type":738},"Here you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.",{"type":781,"attrs":2691,"content":2692},{"level":1046},[2693],{"text":2694,"type":738},"Chapter 8 - Post Workout Smoothie",{"type":734,"content":2696},[2697,2699,2705],{"text":2698,"type":738},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":2700,"type":738,"marks":2701},"Aaron Swenson",[2702],{"type":753,"attrs":2703},{"href":2704,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":2706,"type":738}," to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.",{"type":781,"attrs":2708,"content":2709},{"level":1046},[2710],{"text":2711,"type":738},"Chapter 9 - Question and Answers",{"type":734,"content":2713},[2714],{"text":2715,"type":738},"FightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.",{"type":781,"attrs":2717,"content":2718},{"level":1046},[2719],{"text":2720,"type":738},"Chapter 10 - How Fighters Cut Weight",{"type":734,"content":2722},[2723],{"text":2724,"type":738},"Tyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.",{"type":781,"attrs":2726,"content":2727},{"level":783},[2728],{"text":2729,"type":738},"The Making of The Nutrition Path",{"type":1143,"attrs":2731},{"id":2609,"body":2732},[2733],{"url":2734,"_uid":2735,"image":2736,"component":1155,"copyright_details":2740},{"id":7,"url":7,"linktype":1149,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":2737,"alt":2738,"name":7,"focus":7,"title":2738,"filename":2739,"copyright":7,"fieldtype":50,"is_external_url":9},6093622,"FightCamp - Nutrition With Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a0fd081b99/fightcamp-q-a-tyler-minton.png",[],{"type":734,"content":2742},[2743],{"text":2744,"type":738},"When FightCamp reached out to Tyler Minton about leading an expert series, he was on board immediately. Many of his clients already use FightCamp and he was excited to offer up his insight to help fighters reach their training goals.",{"type":734,"content":2746},[2747],{"text":2748,"type":738},"Hear about his experience on set with the FightCamp team:",{"type":781,"attrs":2750,"content":2751},{"level":1046},[2752],{"text":2753,"type":738},"Why is this series important for FightCamp members or anyone?",{"type":734,"content":2755},[2756],{"text":2757,"type":738},"Working out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.",{"type":781,"attrs":2759,"content":2760},{"level":1046},[2761],{"text":2762,"type":738},"Why are you the perfect person to lead this series?",{"type":734,"content":2764},[2765],{"text":2766,"type":738},"I have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.",{"type":781,"attrs":2768,"content":2769},{"level":1046},[2770],{"text":2771,"type":738},"How did you get in contact with FightCamp?",{"type":734,"content":2773},[2774],{"text":2775,"type":738},"FightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.",{"type":781,"attrs":2777,"content":2778},{"level":1046},[2779],{"text":2780,"type":738},"What was your experience like on set?",{"type":734,"content":2782},[2783],{"text":2784,"type":738},"I had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.",{"type":781,"attrs":2786,"content":2787},{"level":1046},[2788],{"text":2789,"type":738},"What was your favorite part of the experience?",{"type":734,"content":2791},[2792],{"text":2793,"type":738},"My favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.",{"type":781,"attrs":2795,"content":2796},{"level":1046},[2797],{"text":2798,"type":738},"What is something you learned while you were on set filming with FightCamp?",{"type":734,"content":2800},[2801],{"text":2802,"type":738},"I learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.",{"type":781,"attrs":2804,"content":2805},{"level":1046},[2806],{"text":2807,"type":738},"What was the hardest part of the experience?",{"type":734,"content":2809},[2810],{"text":2811,"type":738},"For me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. ",{"type":781,"attrs":2813,"content":2814},{"level":1046},[2815],{"text":2816,"type":738},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":734,"content":2818},[2819],{"text":2820,"type":738},"I would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.",{"type":781,"attrs":2822,"content":2823},{"level":1046},[2824],{"text":2825,"type":738},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":734,"content":2827},[2828],{"text":2829,"type":738},"They're a lot more enthusiastic! Their energy is unreal!",{"type":781,"attrs":2831,"content":2832},{"level":1046},[2833],{"text":2834,"type":738},"How does FightCamp stand out in the fitness industry?",{"type":734,"content":2836},[2837],{"text":2838,"type":738},"This is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".",{"type":781,"attrs":2840,"content":2841},{"level":1046},[2842],{"text":2843,"type":738},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":734,"content":2845},[2846],{"text":2847,"type":738},"Our bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. ",{"type":781,"attrs":2849,"content":2850},{"level":1046},[2851],{"text":2852,"type":738},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":734,"content":2854},[2855],{"text":2856,"type":738},"You can't out train a poor diet.",{"type":781,"attrs":2858,"content":2859},{"level":1046},[2860],{"text":2861,"type":738},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":734,"content":2863},[2864],{"text":2865,"type":738},"I did better than I expected on camera.",{"type":781,"attrs":2867,"content":2868},{"level":1046},[2869],{"text":2870,"type":738},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":734,"content":2872},[2873],{"text":2874,"type":738},"I have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.",{"type":781,"attrs":2876,"content":2877},{"level":1046},[2878],{"text":2879,"type":738},"What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? ",{"type":734,"content":2881},[2882],{"text":2883,"type":738},"How to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. ",{"type":781,"attrs":2885,"content":2886},{"level":1046},[2887],{"text":2888,"type":738},"Anything else you would like to share?",{"type":734,"content":2890},[2891,2893,2898],{"text":2892,"type":738},"This information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the ",{"text":1962,"type":738,"marks":2894},[2895],{"type":753,"attrs":2896},{"href":2897,"uuid":48,"anchor":48,"target":756,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{"text":2899,"type":738}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":781,"attrs":2901,"content":2902},{"level":783},[2903],{"text":2904,"type":738},"Get Ready to Level Up",{"type":734,"content":2906},[2907,2908,2913],{"text":1267,"type":738},{"text":1006,"type":738,"marks":2909},[2910,2912],{"type":753,"attrs":2911},{"href":1272,"uuid":48,"anchor":48,"target":756,"linktype":13},{"type":1139},{"text":1276,"type":738},{"type":734,"content":2915},[2916],{"text":2917,"type":738},"Get exclusive access to professional guidance from industry experts like Tyler Minton only on the FightCamp App. Learn how top athletes eat for success and start your journey to a healthier, fitter you.",{"type":734,"content":2919},[2920],{"text":1284,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2922,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2927,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2923,"component":118,"meta_info":2924,"meta_title":7,"block_image":2925,"cover_image":2926,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-17 00:00",{"_uid":2931,"title":2932,"plugin":43,"description":2933},"e170bd14-3e13-4478-850f-99b13050e1d3","Making of Basic Nutrition Path with Tyler Minton | FightCamp","Fighter and nutritionist Tyler Minton brings his expert knowledge to the FightCamp App. Find out what he’s bringing to the table and what it was like filming.",{"id":2935,"alt":2936,"name":7,"focus":7,"title":2936,"filename":2937,"copyright":7,"fieldtype":50,"is_external_url":9},6093520,"FightCamp - The Making of the Basic Nutrition Path with Tyler Minton","https://a.storyblok.com/f/115220/2400x990/203f06171d/fightcamp-the-making-of-the-basic-nutrition-path-with-tyler-minton.png",[],"the-making-of-the-basic-nutrition-path-with-tyler-minton","blogs/the-making-of-the-basic-nutrition-path-with-tyler-minton",-5280,[1308],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":1073,"created_at":2947,"published_at":2948,"updated_at":2949,"id":2950,"uuid":2951,"content":2952,"slug":1073,"full_slug":2973,"sort_by_date":48,"position":446,"tag_list":2974,"is_startpage":9,"parent_id":2975,"meta_data":48,"group_id":2976,"first_published_at":2977,"release_id":48,"lang":60,"path":7,"alternates":2978,"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":2953,"component":2954,"meta_info":2955,"custom_content_list":2957},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2956,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2958,2963,2968],{"_uid":2959,"label":2960,"value":2961,"dev_id":2962,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2964,"label":2965,"value":2966,"dev_id":2967,"component":738},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2969,"label":2970,"value":2971,"dev_id":2972,"component":738},"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",[],1787353519204]