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Hydration is critical to every function our body performs, including nutrient absorption, muscle repair, oxygen transport, and more. Most of us have heard that in a survival situation you can last weeks without food but only a few days without water. Still, we often overlook proper hydration in everyday life.\n\nFor boxers, proper hydration is just as much about their health as it is about performance. A dehydrated body simply cannot perform athletically. All athletes, including boxers, need copious amounts of water when training to compensate for water loss through sweat and breathing.\n\nFluid intake needs vary based on height, weight, age, and physical activity, among many other factors. Though there is ample advice in circulation such as the common 8x8 rule, even the Centers for Disease Control and Prevention (CDC) acknowledges that there is no official recommendation on daily water consumption.","How much water should a boxer drink?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"77bbafea-db88-4356-b487-af417ad1ea27","When your body loses as little as 1% of its water weight, you may start to feel thirsty and realize it’s time to have some water. Experts warn that you can’t use thirst as the only indicator of dehydration for three (3) main reasons:\n\n- Once you feel thirsty, your body is already dehydrated\n- Dehydration can manifest in other symptoms besides thirst\n- Factors such as cold weather can stunt your thirst sensation\n\nIf an athlete is even slightly dehydrated, it immediately impacts their physical and mental performance. The National Academy of Sports Medicine (NASM) found that dehydration can decrease strength by 2 percent, power by 3 percent, and endurance by 10 percent. Dehydration has further negative impacts on cognitive functions like coordination, decision making, response time, memory, and focus.","What are the dangers of dehydration?",{"_uid":676,"answer":677,"question":678,"component":670},"14565ce9-023e-4a9f-b2b7-2f366c1ad3cf","When fluids are still not replenished at the earliest warning signs, dehydration can dangerously impact an athlete’s health.\n- Blood volume decreases, less oxygen is transported to the muscles and vital organs\n- Toxins are not flushed out of the body\n- Sweating decreases\n- Core body temperature increases\n- Muscles weaken\n- Loss of coordination\n- Mental fogginess\n- Decreased response time\n- Greater risk for injury","What happens to the body when you're dehydrated?",{"_uid":680,"answer":681,"question":682,"component":670},"59eeed17-824e-47ec-98ea-dff1913b6c7d","To stay hydrated you should:\n- Track fluid loss by weighing yourself before and after training\n- Drink at least 2 cups of water for every 1 pound lost\n- Increase water intake on hot or dry days and after intense workouts\n- Keep a bottle of water with you throughout the day to sip even when you aren’t thirsty\n- Incorporate drinks with electrolytes and carbohydrates during workouts\n- Monitor your urine color \n- Dark yellow = dehydration\n- Pale yellow = proper hydration\n- Clear = overhydration","What should you do to stay hydrated?",{"_uid":684,"answer":685,"question":686,"component":670},"d1282526-d566-4fa8-9655-1bfce5a6e2e7","You shouldn't:\n- Limit water intake before, during, or after a workout - if you feel thirsty, drink more\n- Rely solely on drinks with high sugar content for hydration\n- Consume high amounts of caffeine as caffeine can be dehydrating\n- Drink carbonated beverages when working out (to avoid gastrointestinal upset)\n- Depend on thirst as the only indicator that you need to drink more water","What shouldn't you do to stay hydrated?",{"_uid":688,"answer":689,"question":690,"component":670},"7c377990-317d-4954-9106-b66ad160bbb1","On top of always maintaining healthy hydration, boxers need to pay especially close attention to water intake when training. While there may be some debate over our individual daily fluid needs, research studies have provided enough feedback to develop recommendations for athletes.\n\nThe following fluid replacement guidelines are from the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine:\n\n- Before: 14-22 ounces around 2 hours before a workout\n- During: 6-12 ounces every 15-20 minutes\n- After: 16-24 ounces for every pound lost during workout\n\nIf you are inconsistent in your hydration habits, you don’t need to worry about meticulously measuring your fluid intake. Sports bottles with convenient measuring increments on the outside can help give you a better idea of how well you’re hydrating so you can adjust accordingly.","How much water should you drink during exercise?",{"_uid":692,"answer":693,"question":694,"component":670},"a358ed92-bb37-43d1-a8f4-900631e32595","It is easy to remember to drink fluids when it is hot because you are sweating more – and you feel thirsty more often. When it is cold, not only do we still sweat, but one study found that our body’s natural thirst sensation may be stunted by up to 40 percent, making us feel that we need to drink less. Additionally, cold air holds less moisture, effectively zapping our bodies of even more water just by breathing the dry air. These factors can create an increased risk of dehydration in colder months.\n\nAgain, never rely on thirst alone as a reminder to drink more fluids. Don’t let the winter months trick you into letting your guard down about hydration.","Why Do I Get More Dehydrated When It's Cold?",{"_uid":696,"answer":697,"question":698,"component":670},"e37b31ca-7e1d-4902-933a-575af02d04a3","Many sports drink brands make bold claims about their benefits to athletic performance, and they have been widely marketed to the general public for all our hydration needs. While there are definitely some benefits to sports drinks, it’s important to remember that not all sports drinks are created equal. Moreover, experts still don’t agree on whether they provide better hydration than other beverages. Knowing what to look for in a sports drink and when to choose them over water is key.\n\nSome experts recommend that sports drinks with a 6-8 percent concentration of carbohydrates (in the form of sugar) are most effective in maintaining fluid levels and providing more fuel for muscles during intense exercise.\n\nOne such recommendation suggests that an ideal sports drink will contain the following per 8-ounce serving:\n\n14 grams of carbohydrates from glucose, sucrose, and/or fructose\n\n28 mg of potassium\n\n100 mg of sodium\n\nThe potential benefit of sports drinks for athletic performance is also their downside. While the calories from sugar may be just what you need during a particularly intense or long boxing workout, it isn’t ideal for your body outside of training. Practice moderation by only consuming sports drinks on training days to ensure your body is burning through the added sugars.","Are Sports Drinks Better Than Water?",{"_uid":700,"answer":701,"question":702,"component":670},"7e069c70-3d13-41e9-9271-202e71e20304","Alternatively, there are other drink options that perform many of the same tasks as sports drinks with less sugar.\n\nFruit Juice (No Sugar Added)\n\nFruit juices without any added sugars will provide your body with fluids and carbs in the form of natural sugars.\n\nCoconut Water\n\nThough it contains lower amounts of carbs and electrolytes than sports drinks, the natural goodness in coconut water may give it an added edge over plain water.\n\nMilk\n\nNot recommended before or during a workout, milk can be a great low sugar post-workout drink for replenishing carbs, protein, and electrolytes.\n\nAs a general rule, any fluids are better than not enough fluids. If you find it difficult to stick with a hydration routine by drinking flavorless water, finding something that is more palatable for you is most important!","What are some alternatives to water when working out?",{"_uid":704,"answer":705,"question":706,"component":670},"3135a017-b746-479b-8b56-74de673c074e","Yes, it is possible to drink too much water, but it is not easy. Drinking too much water can cause hyponatremia, or water intoxication. Hyponatremia is a rare but serious condition in which an excess of water consumed in a short period of time dilutes the body’s sodium to dangerously low levels.\n\nThe kidneys can process around 20–28 liters of water each day, but they cannot excrete more than 0.8 to 1.0 liters per hour. Different studies have shown the development of hyponatremia after drinking anywhere from 3-5 liters of water in a short period of time, typically under 3 hours.\n\nDrinking that much fluid would likely make you very physically uncomfortable before you reach the danger zone. While the risk of hyponatremia is something all athletes should be aware of, it’s not something you generally need to worry too much about if you are monitoring your hydration and listening to your body.","Can You Drink Too Much Water?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":708,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":709,"component":39,"meta_info":717,"block_image":718,"cover_image":719,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":710,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":711,"component":118,"meta_info":712,"meta_title":7,"block_image":713,"cover_image":714,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":723,"created_at":724,"published_at":725,"updated_at":726,"id":727,"uuid":728,"content":729,"slug":738,"full_slug":739,"sort_by_date":48,"position":281,"tag_list":740,"is_startpage":9,"parent_id":741,"meta_data":48,"group_id":742,"first_published_at":743,"release_id":48,"lang":60,"path":48,"alternates":744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":730,"_uid":731,"name":723,"photo":732,"component":735,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":736,"social_link_instagram":737,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":733,"alt":723,"name":723,"focus":48,"title":723,"filename":734,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":746,"content":747},"doc",[748,764,768,788,795,807,831,843,847,904,911,924,928,934,992,997,1029,1035,1045,1049,1060,1093,1097,1101,1113,1125,1130,1140,1152,1162,1166,1186,1190,1194,1200,1210,1214,1220,1230,1234,1240,1250,1262,1266,1270,1274,1286,1290,1295,1315],{"type":749,"content":750},"paragraph",[751,754,762],{"text":752,"type":753},"Our bodies are around ","text",{"text":755,"type":753,"marks":756},"60 percent water",[757],{"type":758,"attrs":759},"link",{"href":760,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects","_blank",{"text":763,"type":753},". Hydration is critical to every function our body performs, including nutrient absorption, muscle repair, oxygen transport, and more. Most of us have heard that in a survival situation you can last weeks without food but only a few days without water. Still, we often overlook proper hydration in everyday life.",{"type":749,"content":765},[766],{"text":767,"type":753},"For boxers, proper hydration is just as much about their health as it is about performance. A dehydrated body simply cannot perform athletically. All athletes, including boxers, need copious amounts of water when training to compensate for water loss through sweat and breathing.",{"type":749,"content":769},[770,772,778,780,786],{"text":771,"type":753},"Fluid intake needs vary based on height, weight, age, and physical activity, among many other factors. Though there is ample advice in circulation such as the common ",{"text":773,"type":753,"marks":774},"8x8 rule",[775],{"type":758,"attrs":776},{"href":777,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://www.healthline.com/nutrition/8-glasses-of-water-per-day#TOC_TITLE_HDR_2",{"text":779,"type":753},", even the ",{"text":781,"type":753,"marks":782},"Centers for Disease Control and Prevention (CDC)",[783],{"type":758,"attrs":784},{"href":785,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html",{"text":787,"type":753}," acknowledges that there is no official recommendation on daily water consumption.",{"type":789,"attrs":790,"content":792},"heading",{"level":791},2,[793],{"text":794,"type":753},"Dangers of Dehydration",{"type":749,"content":796},[797,799,805],{"text":798,"type":753},"When your body loses as little as 1% of its water weight, you may start to feel thirsty and realize it’s time to have some water. ",{"text":800,"type":753,"marks":801},"Experts warn",[802],{"type":758,"attrs":803},{"href":804,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://www.usada.org/athletes/substances/nutrition/fluids-and-hydration/",{"text":806,"type":753}," that you can’t use thirst as the only indicator of dehydration for three (3) main reasons:",{"type":808,"attrs":809,"content":811},"ordered_list",{"order":810},1,[812,819,825],{"type":813,"content":814},"list_item",[815],{"type":749,"content":816},[817],{"text":818,"type":753},"Once you feel thirsty, your body is already dehydrated",{"type":813,"content":820},[821],{"type":749,"content":822},[823],{"text":824,"type":753},"Dehydration can manifest in other symptoms besides thirst",{"type":813,"content":826},[827],{"type":749,"content":828},[829],{"text":830,"type":753},"Factors such as cold weather can stunt your thirst sensation",{"type":749,"content":832},[833,835,841],{"text":834,"type":753},"If an athlete is even slightly dehydrated, it immediately impacts their physical and mental performance. The ",{"text":836,"type":753,"marks":837},"National Academy of Sports Medicine (NASM)",[838],{"type":758,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.nasm.org/nutrition/hydration-health-performance",{"text":842,"type":753}," found that dehydration can decrease strength by 2 percent, power by 3 percent, and endurance by 10 percent. Dehydration has further negative impacts on cognitive functions like coordination, decision making, response time, memory, and focus.",{"type":749,"content":844},[845],{"text":846,"type":753},"When fluids are still not replenished at the earliest warning signs, dehydration can dangerously impact an athlete’s health.",{"type":848,"content":849},"bullet_list",[850,856,862,868,874,880,886,892,898],{"type":813,"content":851},[852],{"type":749,"content":853},[854],{"text":855,"type":753},"Blood volume decreases, less oxygen is transported to the muscles and vital organs",{"type":813,"content":857},[858],{"type":749,"content":859},[860],{"text":861,"type":753},"Toxins are not flushed out of the body",{"type":813,"content":863},[864],{"type":749,"content":865},[866],{"text":867,"type":753},"Sweating decreases",{"type":813,"content":869},[870],{"type":749,"content":871},[872],{"text":873,"type":753},"Core body temperature increases",{"type":813,"content":875},[876],{"type":749,"content":877},[878],{"text":879,"type":753},"Muscles weaken",{"type":813,"content":881},[882],{"type":749,"content":883},[884],{"text":885,"type":753},"Loss of coordination",{"type":813,"content":887},[888],{"type":749,"content":889},[890],{"text":891,"type":753},"Mental fogginess",{"type":813,"content":893},[894],{"type":749,"content":895},[896],{"text":897,"type":753},"Decreased response time",{"type":813,"content":899},[900],{"type":749,"content":901},[902],{"text":903,"type":753},"Greater risk for injury",{"type":789,"attrs":905,"content":906},{"level":791},[907,909],{"text":908,"type":753},"Everyday Hydration",{"type":910},"hard_break",{"type":912,"attrs":913},"blok",{"id":914,"body":915},"517fb91b-bc3a-47b4-8722-47f7ea7bd715",[916],{"_uid":917,"image":918,"component":922,"copyright_details":923},"i-2bb63c22-4c23-41c5-b11a-02ec634eb983",{"id":919,"alt":920,"name":7,"focus":48,"title":920,"filename":921,"copyright":7,"fieldtype":50},3600681,"Drinking Water For Staying Hydrated","https://a.storyblok.com/f/115220/1100x1100/e0ccf1f794/drinking_water.png","content_image",[],{"type":749,"content":925},[926],{"text":927,"type":753},"All of us need to make a conscious effort to sustain healthy hydration every day. Keeping these simple tips in mind can help maintain a good baseline of fluid balance in your body.",{"type":789,"attrs":929,"content":931},{"level":930},3,[932],{"text":933,"type":753},"Do:",{"type":848,"content":935},[936,942,948,954,960,966],{"type":813,"content":937},[938],{"type":749,"content":939},[940],{"text":941,"type":753},"Track fluid loss by weighing yourself before and after training",{"type":813,"content":943},[944],{"type":749,"content":945},[946],{"text":947,"type":753},"Drink at least 2 cups of water for every 1 pound lost",{"type":813,"content":949},[950],{"type":749,"content":951},[952],{"text":953,"type":753},"Increase water intake on hot or dry days and after intense workouts",{"type":813,"content":955},[956],{"type":749,"content":957},[958],{"text":959,"type":753},"Keep a bottle of water with you throughout the day to sip even when you aren’t thirsty",{"type":813,"content":961},[962],{"type":749,"content":963},[964],{"text":965,"type":753},"Incorporate drinks with electrolytes and carbohydrates during workouts",{"type":813,"content":967},[968,972],{"type":749,"content":969},[970],{"text":971,"type":753},"Monitor your urine color ",{"type":848,"content":973},[974,980,986],{"type":813,"content":975},[976],{"type":749,"content":977},[978],{"text":979,"type":753},"Dark yellow = dehydration",{"type":813,"content":981},[982],{"type":749,"content":983},[984],{"text":985,"type":753},"Pale yellow = proper hydration",{"type":813,"content":987},[988],{"type":749,"content":989},[990],{"text":991,"type":753},"Clear = overhydration",{"type":789,"attrs":993,"content":994},{"level":930},[995],{"text":996,"type":753},"Don't:",{"type":848,"content":998},[999,1005,1011,1017,1023],{"type":813,"content":1000},[1001],{"type":749,"content":1002},[1003],{"text":1004,"type":753},"Limit water intake before, during, or after a workout - if you feel thirsty, drink more",{"type":813,"content":1006},[1007],{"type":749,"content":1008},[1009],{"text":1010,"type":753},"Rely solely on drinks with high sugar content for hydration",{"type":813,"content":1012},[1013],{"type":749,"content":1014},[1015],{"text":1016,"type":753},"Consume high amounts of caffeine as caffeine can be dehydrating",{"type":813,"content":1018},[1019],{"type":749,"content":1020},[1021],{"text":1022,"type":753},"Drink carbonated beverages when working out (to avoid gastrointestinal upset)",{"type":813,"content":1024},[1025],{"type":749,"content":1026},[1027],{"text":1028,"type":753},"Depend on thirst as the only indicator that you need to drink more water",{"type":789,"attrs":1030,"content":1031},{"level":791},[1032,1034],{"text":1033,"type":753},"Training: How Much You Should Drink and When",{"type":910},{"type":912,"attrs":1036},{"id":914,"body":1037},[1038],{"_uid":1039,"image":1040,"component":922,"copyright_details":1044},"i-1c1831a2-7988-4a73-8035-1b0a7e395056",{"id":1041,"alt":1042,"name":7,"focus":48,"title":1042,"filename":1043,"copyright":7,"fieldtype":50},3600683,"Staying Hydrated While Training","https://a.storyblok.com/f/115220/1100x1100/8c2a9dc5c6/staying_hydrated.png",[],{"type":749,"content":1046},[1047],{"text":1048,"type":753},"On top of always maintaining healthy hydration, boxers need to pay especially close attention to water intake when training. While there may be some debate over our individual daily fluid needs, research studies have provided enough feedback to develop recommendations for athletes.",{"type":749,"content":1050},[1051,1053,1058],{"text":1052,"type":753},"The following ",{"text":1054,"type":753,"marks":1055},"fluid replacement guidelines",[1056],{"type":758,"attrs":1057},{"href":840,"uuid":48,"anchor":48,"target":761,"linktype":13},{"text":1059,"type":753}," are from the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine:",{"type":848,"content":1061},[1062,1073,1083],{"type":813,"content":1063},[1064],{"type":749,"content":1065},[1066,1071],{"text":1067,"type":753,"marks":1068},"Before",[1069],{"type":1070},"bold",{"text":1072,"type":753},": 14-22 ounces around 2 hours before a workout",{"type":813,"content":1074},[1075],{"type":749,"content":1076},[1077,1081],{"text":1078,"type":753,"marks":1079},"During",[1080],{"type":1070},{"text":1082,"type":753},": 6-12 ounces every 15-20 minutes",{"type":813,"content":1084},[1085],{"type":749,"content":1086},[1087,1091],{"text":1088,"type":753,"marks":1089},"After",[1090],{"type":1070},{"text":1092,"type":753},": 16-24 ounces for every pound lost during workout",{"type":749,"content":1094},[1095],{"text":1096,"type":753},"If you are inconsistent in your hydration habits, you don’t need to worry about meticulously measuring your fluid intake. Sports bottles with convenient measuring increments on the outside can help give you a better idea of how well you’re hydrating so you can adjust accordingly.",{"type":789,"attrs":1098,"content":1099},{"level":791},[1100],{"text":694,"type":753},{"type":749,"content":1102},[1103,1105,1111],{"text":1104,"type":753},"It is easy to remember to drink fluids when it is hot because you are sweating more – and you feel thirsty more often. When it is cold, not only do we still sweat, but one study found that our body’s natural thirst sensation may be ",{"text":1106,"type":753,"marks":1107},"stunted by up to 40 percent",[1108],{"type":758,"attrs":1109},{"href":1110,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://oce.ovid.com/article/00005768-200409000-00011/HTML",{"text":1112,"type":753},", making us feel that we need to drink less. Additionally, cold air holds less moisture, effectively zapping our bodies of even more water just by breathing the dry air. These factors can create an increased risk of dehydration in colder months.",{"type":749,"content":1114},[1115,1117,1123],{"text":1116,"type":753},"Again, never rely on thirst alone as a reminder to drink more fluids. Don’t let the ",{"text":1118,"type":753,"marks":1119},"winter months",[1120],{"type":758,"attrs":1121},{"href":1122,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-winter-edition/",{"text":1124,"type":753}," trick you into letting your guard down about hydration.",{"type":789,"attrs":1126,"content":1127},{"level":791},[1128,1129],{"text":698,"type":753},{"type":910},{"type":912,"attrs":1131},{"id":914,"body":1132},[1133],{"_uid":1134,"image":1135,"component":922,"copyright_details":1139},"i-beb91a1e-8b7f-45e1-9991-c6664c472efa",{"id":1136,"alt":1137,"name":7,"focus":48,"title":1137,"filename":1138,"copyright":7,"fieldtype":50},3600674,"Sports Drinks For Staying Hydrated","https://a.storyblok.com/f/115220/1100x1100/2376604821/sports_drinks.png",[],{"type":749,"content":1141},[1142,1144,1150],{"text":1143,"type":753},"Many sports drink brands make bold claims about their benefits to athletic performance, and they have been widely marketed to the general public for all our hydration needs. While there are definitely some benefits to sports drinks, it’s important to remember that not all sports drinks are created equal. Moreover, ",{"text":1145,"type":753,"marks":1146},"experts still don’t agree",[1147],{"type":758,"attrs":1148},{"href":1149,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://www.healthline.com/nutrition/sports-drinks",{"text":1151,"type":753}," on whether they provide better hydration than other beverages. Knowing what to look for in a sports drink and when to choose them over water is key.",{"type":749,"content":1153},[1154,1160],{"text":1155,"type":753,"marks":1156},"Some experts recommend",[1157],{"type":758,"attrs":1158},{"href":1159,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://www.webmd.com/fitness-exercise/features/drink-up-sports-fitness#1",{"text":1161,"type":753}," that sports drinks with a 6-8 percent concentration of carbohydrates (in the form of sugar) are most effective in maintaining fluid levels and providing more fuel for muscles during intense exercise.",{"type":749,"content":1163},[1164],{"text":1165,"type":753},"One such recommendation suggests that an ideal sports drink will contain the following per 8-ounce serving:",{"type":848,"content":1167},[1168,1174,1180],{"type":813,"content":1169},[1170],{"type":749,"content":1171},[1172],{"text":1173,"type":753},"14 grams of carbohydrates from glucose, sucrose, and/or fructose",{"type":813,"content":1175},[1176],{"type":749,"content":1177},[1178],{"text":1179,"type":753},"28 mg of potassium",{"type":813,"content":1181},[1182],{"type":749,"content":1183},[1184],{"text":1185,"type":753},"100 mg of sodium",{"type":749,"content":1187},[1188],{"text":1189,"type":753},"The potential benefit of sports drinks for athletic performance is also their downside. While the calories from sugar may be just what you need during a particularly intense or long boxing workout, it isn’t ideal for your body outside of training. Practice moderation by only consuming sports drinks on training days to ensure your body is burning through the added sugars.",{"type":749,"content":1191},[1192],{"text":1193,"type":753},"Alternatively, there are other drink options that perform many of the same tasks as sports drinks with less sugar.",{"type":789,"attrs":1195,"content":1196},{"level":930},[1197,1199],{"text":1198,"type":753},"Fruit Juice (No Sugar Added)",{"type":910},{"type":912,"attrs":1201},{"id":914,"body":1202},[1203],{"_uid":1204,"image":1205,"component":922,"copyright_details":1209},"i-26e75ec8-7b6a-46a6-acdd-e79bbe298bfa",{"id":1206,"alt":1207,"name":7,"focus":48,"title":1207,"filename":1208,"copyright":7,"fieldtype":50},3600676,"Fruit Juice For Staying Hydrated","https://a.storyblok.com/f/115220/1100x1100/550bac1782/fruit_juice.png",[],{"type":749,"content":1211},[1212],{"text":1213,"type":753},"Fruit juices without any added sugars will provide your body with fluids and carbs in the form of natural sugars.",{"type":789,"attrs":1215,"content":1216},{"level":930},[1217,1219],{"text":1218,"type":753},"Coconut Water",{"type":910},{"type":912,"attrs":1221},{"id":914,"body":1222},[1223],{"_uid":1224,"image":1225,"component":922,"copyright_details":1229},"i-c0f668f7-fab6-41c2-9b40-42fb34525810",{"id":1226,"alt":1227,"name":7,"focus":48,"title":1227,"filename":1228,"copyright":7,"fieldtype":50},3600677,"Coconut Water For Staying Hydrated","https://a.storyblok.com/f/115220/1100x1100/5d27a8da38/coconut_water.png",[],{"type":749,"content":1231},[1232],{"text":1233,"type":753},"Though it contains lower amounts of carbs and electrolytes than sports drinks, the natural goodness in coconut water may give it an added edge over plain water.",{"type":789,"attrs":1235,"content":1236},{"level":930},[1237,1239],{"text":1238,"type":753},"Milk",{"type":910},{"type":912,"attrs":1241},{"id":914,"body":1242},[1243],{"_uid":1244,"image":1245,"component":922,"copyright_details":1249},"i-7ca470a4-3bf1-41c8-944c-e2c4d1ba6870",{"id":1246,"alt":1247,"name":7,"focus":48,"title":1247,"filename":1248,"copyright":7,"fieldtype":50},3600680,"Milk For Staying Hydrated","https://a.storyblok.com/f/115220/1100x1100/02833ae2f6/milk.png",[],{"type":749,"content":1251},[1252,1254,1260],{"text":1253,"type":753},"Not recommended before or during a workout, milk can be a great low sugar ",{"text":1255,"type":753,"marks":1256},"post-workout",[1257],{"type":758,"attrs":1258},{"href":1259,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-to-eat-after-a-boxing-workout/",{"text":1261,"type":753}," drink for replenishing carbs, protein, and electrolytes.",{"type":749,"content":1263},[1264],{"text":1265,"type":753},"As a general rule, any fluids are better than not enough fluids. If you find it difficult to stick with a hydration routine by drinking flavorless water, finding something that is more palatable for you is most important!",{"type":789,"attrs":1267,"content":1268},{"level":791},[1269],{"text":706,"type":753},{"type":749,"content":1271},[1272],{"text":1273,"type":753},"Yes, it is possible to drink too much water, but it is not easy. Drinking too much water can cause hyponatremia, or water intoxication. Hyponatremia is a rare but serious condition in which an excess of water consumed in a short period of time dilutes the body’s sodium to dangerously low levels.",{"type":749,"content":1275},[1276,1278,1284],{"text":1277,"type":753},"The kidneys can process around 20–28 liters of water each day, but they cannot excrete more than 0.8 to 1.0 liters per hour. Different ",{"text":1279,"type":753,"marks":1280},"studies have shown",[1281],{"type":758,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://www.medicalnewstoday.com/articles/318619#how-much-is-too-much",{"text":1285,"type":753}," the development of hyponatremia after drinking anywhere from 3-5 liters of water in a short period of time, typically under 3 hours.",{"type":749,"content":1287},[1288],{"text":1289,"type":753},"Drinking that much fluid would likely make you very physically uncomfortable before you reach the danger zone. While the risk of hyponatremia is something all athletes should be aware of, it’s not something you generally need to worry too much about if you are monitoring your hydration and listening to your body.",{"type":789,"attrs":1291,"content":1292},{"level":791},[1293],{"text":1294,"type":753},"The Takeaway",{"type":749,"content":1296},[1297,1299,1305,1307,1313],{"text":1298,"type":753},"Water is life, and our bodies are living proof. With over half of our bodies made up of water, it’s no wonder that maintaining proper hydration can impact our physical and ",{"text":1300,"type":753,"marks":1301},"mental health",[1302],{"type":758,"attrs":1303},{"href":1304,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1306,"type":753},". Athletes know that staying hydrated will directly affect their performance – and boxers incorporate their fluid intake as part of a ",{"text":1308,"type":753,"marks":1309},"foundational healthy diet",[1310],{"type":758,"attrs":1311},{"href":1312,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":1314,"type":753},".",{"type":749,"content":1316},[1317,1319,1325,1327,1333,1335,1341],{"text":1318,"type":753},"Individual fluid requirements may vary but following a few hydration tips can help you develop healthier hydration habits and get a better idea of your body’s needs. For more insight on creating a healthier lifestyle, check out FightCamp’s ",{"text":1320,"type":753,"marks":1321},"fitness advice",[1322],{"type":758,"attrs":1323},{"href":1324,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1326,"type":753}," for boxers and kickboxers and head over to the FightCamp ",{"text":1328,"type":753,"marks":1329},"YouTube Channel",[1330],{"type":758,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://bit.ly/3oYefXf",{"text":1334,"type":753}," to try a free workout. Just remember to bring your ",{"text":1336,"type":753,"marks":1337},"water bottle",[1338],{"type":758,"attrs":1339},{"href":1340,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":1342,"type":753},"!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1344,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1349,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1345,"component":118,"meta_info":1346,"meta_title":7,"block_image":1347,"cover_image":1348,"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},[],[],"2022-01-24 00:00","article",{"_uid":1354,"title":657,"plugin":43,"description":1355},"0d663f48-07eb-4a6c-a3f6-9b1c6cfa0240","Boxers know that proper hydration allows them to maintain peak performance. Here’s how to properly hydrate before, during, and after your boxing workout.",{"id":1357,"alt":657,"name":7,"focus":48,"title":657,"filename":1358,"copyright":7,"fieldtype":50},3600684,"https://a.storyblok.com/f/115220/2400x990/ec99757cb9/hydration_for_boxers.png","hydration-for-boxers-before-during-and-after-a-workout","blogs/hydration-for-boxers-before-during-and-after-a-workout",-3260,[1363],"featured",60887917,"faadbaa9-8efe-4cff-975c-f741f0e6f974","2022-01-24T02:25:00.000Z","wellness/{{story.slug}}",[],["Reactive",1370],[1371,1627,1891,2112,2635,2946],{"name":1372,"created_at":1373,"published_at":1374,"updated_at":1375,"id":1376,"uuid":1377,"content":1378,"slug":1620,"full_slug":1621,"sort_by_date":48,"position":1622,"tag_list":1623,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":1624,"first_published_at":1625,"release_id":48,"lang":60,"path":1367,"alternates":1626,"default_full_slug":48,"translated_slugs":48},"Best Fitness & Wellness Apps to Reach Your Goals in 2023","2023-01-16T15:08:07.330Z","2023-01-23T14:52:59.933Z","2023-01-23T14:52:59.965Z",247239616,"132b7b8b-0774-4e3d-9b30-c3dd2b6857bb",{"_uid":1379,"faqs":1380,"title":1372,"topic":1397,"author":1412,"content":1413,"category":1601,"schedule":1609,"component":1352,"meta_info":1610,"cover_image":1614,"description":1618,"contributors":1619},"d7860421-2c72-4adc-a9ce-287fe86a5e36",[1381,1385,1389,1393],{"_uid":1382,"answer":1383,"question":1384,"component":670},"470f66a9-8317-48b2-90a9-3c38de079f67","The best nutrition apps are:\n1. MyFitnessPal: The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. \n\n2. Noom: While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ","What are the best nutrition apps?",{"_uid":1386,"answer":1387,"question":1388,"component":670},"48708cf6-0ba3-4303-a4f8-674cb0920955","The best mental health apps are:\nHappify: With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. \n\nTalkspace: While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ","What are the best mental health apps?",{"_uid":1390,"answer":1391,"question":1392,"component":670},"2195f14b-8bcc-4410-b086-64d22ffbf93a","The best fitness apps are: \nFightCamp: Okay, so maybe we're a little bit biased, but FightCamp is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.\n\nNike Training Club: The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.","What are the best fitness apps?",{"_uid":1394,"answer":1395,"question":1396,"component":670},"64c6c976-b799-4254-9431-78a4a779297b","The best self-care apps are:\nCalm: A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. \n\nHeadspace: Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.","What are the best self-care apps?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1398,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1410,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1411,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1399,"component":39,"meta_info":1407,"block_image":1408,"cover_image":1409,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1400,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1405,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1406,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1401,"component":118,"meta_info":1402,"meta_title":7,"block_image":1403,"cover_image":1404,"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":746,"content":1414},[1415,1419,1423,1428,1432,1437,1464,1469,1496,1501,1536,1541,1569,1574,1578,1583,1597],{"type":749,"content":1416},[1417],{"text":1418,"type":753},"Technology has come a long way and today, there is an app for everything. One industry that the growing accessibility of apps has positively impacted is the fitness industry. ",{"type":749,"content":1420},[1421],{"text":1422,"type":753},"Hop on any smart tech and search for apps in the health category and you will find hundreds of thousands of options to choose from. To be quite frank, this can seem highly daunting when you want to try and choose some of the best exercise apps to download. So, where should you start?",{"type":789,"attrs":1424,"content":1425},{"level":791},[1426],{"text":1427,"type":753},"Best Fitness & Wellness Apps of 2023",{"type":749,"content":1429},[1430],{"text":1431,"type":753},"Luckily, FightCamp did the homework for you and has rounded up some of the best apps for exercise, health, wellness, and nutrition so you don't have to break a sweat scrolling through the endless options.",{"type":789,"attrs":1433,"content":1434},{"level":930},[1435],{"text":1436,"type":753},"Nutrition Apps",{"type":808,"attrs":1438,"content":1439},{"order":810},[1440,1452],{"type":813,"content":1441},[1442,1448],{"type":749,"content":1443},[1444],{"text":1445,"type":753,"marks":1446},"MyFitnessPal",[1447],{"type":1070},{"type":749,"content":1449},[1450],{"text":1451,"type":753},"The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. ",{"type":813,"content":1453},[1454,1460],{"type":749,"content":1455},[1456],{"text":1457,"type":753,"marks":1458},"Noom",[1459],{"type":1070},{"type":749,"content":1461},[1462],{"text":1463,"type":753},"While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ",{"type":789,"attrs":1465,"content":1466},{"level":930},[1467],{"text":1468,"type":753},"Mental Health Apps",{"type":808,"attrs":1470,"content":1471},{"order":810},[1472,1484],{"type":813,"content":1473},[1474,1480],{"type":749,"content":1475},[1476],{"text":1477,"type":753,"marks":1478},"Happify",[1479],{"type":1070},{"type":749,"content":1481},[1482],{"text":1483,"type":753},"With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. ",{"type":813,"content":1485},[1486,1492],{"type":749,"content":1487},[1488],{"text":1489,"type":753,"marks":1490},"Talkspace",[1491],{"type":1070},{"type":749,"content":1493},[1494],{"text":1495,"type":753},"While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ",{"type":789,"attrs":1497,"content":1498},{"level":930},[1499],{"text":1500,"type":753},"Fitness Apps",{"type":808,"attrs":1502,"content":1503},{"order":810},[1504,1524],{"type":813,"content":1505},[1506,1512],{"type":749,"content":1507},[1508],{"text":1509,"type":753,"marks":1510},"FightCamp",[1511],{"type":1070},{"type":749,"content":1513},[1514,1516,1522],{"text":1515,"type":753},"Okay, so maybe we're a little bit biased, but ",{"text":1509,"type":753,"marks":1517},[1518],{"type":758,"attrs":1519},{"href":1520,"uuid":48,"anchor":48,"custom":1521,"target":761,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"text":1523,"type":753}," is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.",{"type":813,"content":1525},[1526,1532],{"type":749,"content":1527},[1528],{"text":1529,"type":753,"marks":1530},"Nike Training Club",[1531],{"type":1070},{"type":749,"content":1533},[1534],{"text":1535,"type":753},"The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.",{"type":789,"attrs":1537,"content":1538},{"level":930},[1539],{"text":1540,"type":753},"Self-Care Apps",{"type":808,"attrs":1542,"content":1544},{"order":1543},{"order":810},[1545,1558],{"type":813,"content":1546},[1547],{"type":749,"content":1548},[1549,1553,1556],{"text":1550,"type":753,"marks":1551},"Calm",[1552],{"type":1070},{"type":910,"marks":1554},[1555],{"type":1070},{"text":1557,"type":753},"A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. ",{"type":813,"content":1559},[1560],{"type":749,"content":1561},[1562,1566,1567],{"text":1563,"type":753,"marks":1564},"Headspace",[1565],{"type":1070},{"type":910},{"text":1568,"type":753},"Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.",{"type":789,"attrs":1570,"content":1571},{"level":791},[1572],{"text":1573,"type":753},"Hitting Goals Without the Stress",{"type":749,"content":1575},[1576],{"text":1577,"type":753},"Whether you’re looking for the best exercise app available today or trying to find an app to help manage stress and anxiety, these are some of the best options around, helping you to reach all your individual fitness and wellness goals in 2023.",{"type":789,"attrs":1579,"content":1580},{"level":791},[1581],{"text":1582,"type":753},"Train Like a Fighter in 2023",{"type":749,"content":1584},[1585,1587,1595],{"text":1586,"type":753},"Take your workouts to the next level this year and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1509,"type":753,"marks":1588},[1589,1593],{"type":758,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":48,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1594},"underline",{"text":1596,"type":753}," 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":749,"content":1598},[1599],{"text":1600,"type":753},"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":1602,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1607,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1608,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1603,"component":118,"meta_info":1604,"meta_title":7,"block_image":1605,"cover_image":1606,"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},[],[],"2023-01-20 00:00",{"_uid":1611,"title":1612,"plugin":43,"description":1613},"018b43bb-0d76-4e78-ba63-3fc3c6134316","Best Fitness & Wellness Apps to Reach Your Goals | FightCamp","FightCamp rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…\n",{"id":1615,"alt":1616,"name":7,"focus":7,"title":1616,"filename":1617,"copyright":7,"fieldtype":50,"is_external_url":9},6896673,"FightCamp - Best Fitness and Wellness Apps","https://a.storyblok.com/f/115220/2400x990/95c31965d4/best-fitness-wellness-apps-to-reach-your-goals-in-2023.png","We’ve rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…",[],"best-fitness-wellness-apps-to-reach-your-goals","blogs/best-fitness-wellness-apps-to-reach-your-goals",-5520,[1363],"cb28044f-edb5-456d-a18f-411c48548a4e","2023-01-19T17:02:08.117Z",[],{"name":1628,"created_at":1629,"published_at":1630,"updated_at":1631,"id":1632,"uuid":1633,"content":1634,"slug":1885,"full_slug":1886,"sort_by_date":48,"position":1887,"tag_list":1888,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":1889,"first_published_at":1630,"release_id":48,"lang":60,"path":1367,"alternates":1890,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":1635,"faqs":1636,"title":1628,"topic":1677,"author":1692,"content":1693,"category":1867,"schedule":1875,"component":1352,"meta_info":1876,"cover_image":1880,"description":1883,"contributors":1884},"2f244d75-004f-444f-bc2e-7551adea7b2f",[1637,1641,1645,1649,1653,1657,1661,1665,1669,1673],{"_uid":1638,"answer":1639,"question":1640,"component":670},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":1642,"answer":1643,"question":1644,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":1646,"answer":1647,"question":1648,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":1650,"answer":1651,"question":1652,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":1654,"answer":1655,"question":1656,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":1658,"answer":1659,"question":1660,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":1662,"answer":1663,"question":1664,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":1666,"answer":1667,"question":1668,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":1670,"answer":1671,"question":1672,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":1674,"answer":1675,"question":1676,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1678,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1690,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1679,"component":39,"meta_info":1687,"block_image":1688,"cover_image":1689,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1680,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1685,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1681,"component":118,"meta_info":1682,"meta_title":7,"block_image":1683,"cover_image":1684,"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},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":746,"content":1694},[1695,1709,1713,1717,1731,1735,1738,1743,1747,1752,1772,1777,1781,1786,1789,1794,1798,1803,1806,1811,1814,1819,1822,1827,1831,1836,1839,1844,1848,1853,1864],{"type":749,"content":1696},[1697,1699,1707],{"text":1698,"type":753},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":1700,"type":753,"marks":1701},"Shanie Smash",[1702,1706],{"type":758,"attrs":1703},{"href":1704,"uuid":48,"anchor":48,"custom":1705,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1594},{"text":1708,"type":753}," explains, that is the moment cupping therapy became mainstream.",{"type":749,"content":1710},[1711],{"text":1712,"type":753},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":749,"content":1714},[1715],{"text":1716,"type":753},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":912,"attrs":1718},{"id":1719,"body":1720},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[1721],{"_uid":1722,"link":1723,"image":1725,"title":1729,"component":1730},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":1724,"target":761,"linktype":13,"fieldtype":14,"cached_url":1724},"https://youtu.be/6tjOG5AhObQ",{"id":1726,"alt":1727,"name":7,"focus":7,"title":1727,"filename":1728,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":789,"attrs":1732,"content":1733},{"level":791},[1734],{"text":1640,"type":753},{"type":749,"content":1736},[1737],{"text":1639,"type":753},{"type":789,"attrs":1739,"content":1740},{"level":791},[1741],{"text":1742,"type":753},"What Does Cupping Do for the Body?",{"type":749,"content":1744},[1745],{"text":1746,"type":753},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":789,"attrs":1748,"content":1749},{"level":930},[1750],{"text":1751,"type":753},"Cupping Therapy Benefits:",{"type":848,"content":1753},[1754,1760,1766],{"type":813,"content":1755},[1756],{"type":749,"content":1757},[1758],{"text":1759,"type":753},"Relieves Pain",{"type":813,"content":1761},[1762],{"type":749,"content":1763},[1764],{"text":1765,"type":753},"Promotes Circulation",{"type":813,"content":1767},[1768],{"type":749,"content":1769},[1770],{"text":1771,"type":753},"Muscle Release",{"type":789,"attrs":1773,"content":1774},{"level":791},[1775],{"text":1776,"type":753},"How Do You Know Where the Cups Need to go?",{"type":749,"content":1778},[1779],{"text":1780,"type":753},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":789,"attrs":1782,"content":1783},{"level":791},[1784],{"text":1785,"type":753},"Is There Anything You Have to Do to Prepare for a Session?",{"type":749,"content":1787},[1788],{"text":1651,"type":753},{"type":789,"attrs":1790,"content":1791},{"level":791},[1792],{"text":1793,"type":753},"Can You Get Injured or Do it Wrong?",{"type":749,"content":1795},[1796],{"text":1797,"type":753},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":789,"attrs":1799,"content":1800},{"level":791},[1801],{"text":1802,"type":753},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":749,"content":1804},[1805],{"text":1659,"type":753},{"type":789,"attrs":1807,"content":1808},{"level":791},[1809],{"text":1810,"type":753},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":749,"content":1812},[1813],{"text":1663,"type":753},{"type":789,"attrs":1815,"content":1816},{"level":791},[1817],{"text":1818,"type":753},"How Often do You Recommend a Cupping Session?",{"type":749,"content":1820},[1821],{"text":1667,"type":753},{"type":789,"attrs":1823,"content":1824},{"level":791},[1825],{"text":1826,"type":753},"How Much Does a Cupping Therapy Session Cost?",{"type":749,"content":1828},[1829],{"text":1830,"type":753},"$60 - $150 depending on experience.  ",{"type":789,"attrs":1832,"content":1833},{"level":791},[1834],{"text":1835,"type":753},"What Causes Cupping Therapy Marks?",{"type":749,"content":1837},[1838],{"text":1675,"type":753},{"type":789,"attrs":1840,"content":1841},{"level":791},[1842],{"text":1843,"type":753},"Cupping Therapy - Smash or Pass?",{"type":749,"content":1845},[1846],{"text":1847,"type":753},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":789,"attrs":1849,"content":1850},{"level":791},[1851],{"text":1852,"type":753},"Train and Recover Like a Fighter",{"type":749,"content":1854},[1855,1857,1863],{"text":1856,"type":753},"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":1509,"type":753,"marks":1858},[1859,1862],{"type":758,"attrs":1860},{"href":1591,"uuid":48,"anchor":48,"custom":1861,"target":761,"linktype":13},{},{"type":1594},{"text":1596,"type":753},{"type":749,"content":1865},[1866],{"text":1600,"type":753},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1868,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1873,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1874,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1869,"component":118,"meta_info":1870,"meta_title":7,"block_image":1871,"cover_image":1872,"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":1877,"title":1878,"plugin":43,"description":1879},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":1881,"alt":1727,"name":7,"focus":7,"title":1727,"filename":1882,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[1363],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":1892,"created_at":1893,"published_at":1894,"updated_at":1895,"id":1896,"uuid":1897,"content":1898,"slug":2105,"full_slug":2106,"sort_by_date":48,"position":2107,"tag_list":2108,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":2109,"first_published_at":2110,"release_id":48,"lang":60,"path":1367,"alternates":2111,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":1899,"faqs":1900,"title":1892,"topic":1929,"author":1944,"content":1945,"category":2086,"schedule":2094,"component":1352,"meta_info":2095,"cover_image":2099,"description":2103,"contributors":2104},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[1901,1905,1909,1913,1917,1921,1925],{"_uid":1902,"answer":1903,"question":1904,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":1906,"answer":1907,"question":1908,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":1910,"answer":1911,"question":1912,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":1914,"answer":1915,"question":1916,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":1918,"answer":1919,"question":1920,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":1922,"answer":1923,"question":1924,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":1926,"answer":1927,"question":1928,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1930,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1942,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1931,"component":39,"meta_info":1939,"block_image":1940,"cover_image":1941,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1932,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1937,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1938,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1933,"component":118,"meta_info":1934,"meta_title":7,"block_image":1935,"cover_image":1936,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":746,"content":1946},[1947,1951,1955,1959,1963,1966,1970,1983,2015,2020,2023,2027,2031,2042,2046,2050,2053,2057,2060,2064,2067,2072,2083],{"type":749,"content":1948},[1949],{"text":1950,"type":753},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":749,"content":1952},[1953],{"text":1954,"type":753},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":749,"content":1956},[1957],{"text":1958,"type":753},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":789,"attrs":1960,"content":1961},{"level":930},[1962],{"text":1904,"type":753},{"type":749,"content":1964},[1965],{"text":1903,"type":753},{"type":789,"attrs":1967,"content":1968},{"level":930},[1969],{"text":1908,"type":753},{"type":749,"content":1971},[1972,1974,1981],{"text":1973,"type":753},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":1975,"type":753,"marks":1976},"posture",[1977],{"type":758,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"custom":1980,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":1982,"type":753}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":848,"content":1984},[1985,1991,1997,2003,2009],{"type":813,"content":1986},[1987],{"type":749,"content":1988},[1989],{"text":1990,"type":753},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":813,"content":1992},[1993],{"type":749,"content":1994},[1995],{"text":1996,"type":753},"Swing your arms gently at approximately a 90-degree angle",{"type":813,"content":1998},[1999],{"type":749,"content":2000},[2001],{"text":2002,"type":753},"Land on your heel with every step",{"type":813,"content":2004},[2005],{"type":749,"content":2006},[2007],{"text":2008,"type":753},"Move your hips forward (not side-to-side)",{"type":813,"content":2010},[2011],{"type":749,"content":2012},[2013],{"text":2014,"type":753},"Aim for shorter, brisker strides",{"type":789,"attrs":2016,"content":2017},{"level":930},[2018],{"text":2019,"type":753},"How Long Should You Power Walk For?",{"type":749,"content":2021},[2022],{"text":1911,"type":753},{"type":789,"attrs":2024,"content":2025},{"level":930},[2026],{"text":1916,"type":753},{"type":749,"content":2028},[2029],{"text":2030,"type":753},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":749,"content":2032},[2033,2035,2040],{"text":2034,"type":753},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":2036,"type":753,"marks":2037},"pumping",[2038],{"type":2039},"italic",{"text":2041,"type":753},"! ",{"type":749,"content":2043},[2044],{"text":2045,"type":753},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":789,"attrs":2047,"content":2048},{"level":930},[2049],{"text":1920,"type":753},{"type":749,"content":2051},[2052],{"text":1919,"type":753},{"type":789,"attrs":2054,"content":2055},{"level":930},[2056],{"text":1924,"type":753},{"type":749,"content":2058},[2059],{"text":1923,"type":753},{"type":789,"attrs":2061,"content":2062},{"level":930},[2063],{"text":1928,"type":753},{"type":749,"content":2065},[2066],{"text":1927,"type":753},{"type":789,"attrs":2068,"content":2069},{"level":791},[2070],{"text":2071,"type":753},"Train Like a Power Fighter",{"type":749,"content":2073},[2074,2076,2082],{"text":2075,"type":753},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1509,"type":753,"marks":2077},[2078,2081],{"type":758,"attrs":2079},{"href":1591,"uuid":48,"anchor":48,"custom":2080,"target":761,"linktype":13},{},{"type":1594},{"text":1596,"type":753},{"type":749,"content":2084},[2085],{"text":1600,"type":753},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2087,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2092,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2093,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2088,"component":118,"meta_info":2089,"meta_title":7,"block_image":2090,"cover_image":2091,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2096,"title":2097,"plugin":43,"description":2098},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":2100,"alt":2101,"name":7,"focus":7,"title":2101,"filename":2102,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[1363],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2113,"created_at":2114,"published_at":2115,"updated_at":2116,"id":2117,"uuid":2118,"content":2119,"slug":2628,"full_slug":2629,"sort_by_date":48,"position":2630,"tag_list":2631,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":2632,"first_published_at":2633,"release_id":48,"lang":60,"path":1367,"alternates":2634,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":2120,"faqs":2121,"title":2113,"topic":2174,"author":2189,"content":2190,"category":2611,"schedule":2619,"component":1352,"meta_info":2620,"cover_image":2624,"description":2623,"contributors":2627},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[2122,2126,2130,2134,2138,2142,2146,2150,2154,2158,2162,2166,2170],{"_uid":2123,"answer":2124,"question":2125,"component":670},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":2127,"answer":2128,"question":2129,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":2131,"answer":2132,"question":2133,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":2135,"answer":2136,"question":2137,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":2139,"answer":2140,"question":2141,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":2143,"answer":2144,"question":2145,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":2147,"answer":2148,"question":2149,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":2151,"answer":2152,"question":2153,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":2155,"answer":2156,"question":2157,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":2159,"answer":2160,"question":2161,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":2163,"answer":2164,"question":2165,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":2167,"answer":2168,"question":2169,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":2171,"answer":2172,"question":2173,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2175,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2187,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2176,"component":39,"meta_info":2184,"block_image":2185,"cover_image":2186,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2177,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2182,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2183,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2178,"component":118,"meta_info":2179,"meta_title":7,"block_image":2180,"cover_image":2181,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":746,"content":2191},[2192,2214,2218,2230,2235,2240,2252,2255,2261,2275,2281,2313,2318,2329,2332,2337,2350,2355,2387,2392,2403,2407,2413,2427,2432,2464,2469,2480,2483,2488,2512,2517,2561,2566,2570,2591,2596,2607],{"type":749,"content":2193},[2194,2196,2203,2205,2212],{"text":2195,"type":753},"FightCamp Trainer and Muay Thai Champion, ",{"text":2197,"type":753,"marks":2198},"Jessica Evans",[2199],{"type":758,"attrs":2200},{"href":2201,"uuid":48,"anchor":48,"custom":2202,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":2204,"type":753}," is notorious for highlighting her “Day In The Life” on ",{"text":2206,"type":753,"marks":2207},"Instagram",[2208],{"type":758,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"custom":2211,"target":761,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":2213,"type":753},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":749,"content":2215},[2216],{"text":2217,"type":753},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":912,"attrs":2219},{"id":2220,"body":2221},"644fad9a-2dd8-4101-a155-c005221bff64",[2222],{"_uid":2223,"link":2224,"image":2226,"title":2228,"component":1730},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":2225,"linktype":13,"fieldtype":14,"cached_url":2225},"https://youtu.be/URAkA-S1HdQ",{"id":2227,"alt":2228,"name":7,"focus":48,"title":2228,"filename":2229,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png",{"type":789,"attrs":2231,"content":2232},{"level":791},[2233],{"text":2234,"type":753},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":789,"attrs":2236,"content":2237},{"level":930},[2238],{"text":2239,"type":753},"1. Space Buns",{"type":912,"attrs":2241},{"id":2220,"body":2242},[2243],{"url":2244,"_uid":2246,"image":2247,"component":922,"copyright_details":2251},{"id":7,"url":7,"linktype":2245,"fieldtype":14,"cached_url":7},"story","i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":2248,"alt":2249,"name":7,"focus":48,"title":2249,"filename":2250,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":749,"content":2253},[2254],{"text":2128,"type":753},{"type":749,"content":2256},[2257],{"text":2258,"type":753,"marks":2259},"What You’ll Need:",[2260],{"type":1070},{"type":848,"content":2262},[2263,2269],{"type":813,"content":2264},[2265],{"type":749,"content":2266},[2267],{"text":2268,"type":753},"a comb",{"type":813,"content":2270},[2271],{"type":749,"content":2272},[2273],{"text":2274,"type":753},"two (2) hair ties",{"type":749,"content":2276},[2277],{"text":2278,"type":753,"marks":2279},"How To:",[2280],{"type":1070},{"type":848,"content":2282},[2283,2289,2295,2301,2307],{"type":813,"content":2284},[2285],{"type":749,"content":2286},[2287],{"text":2288,"type":753},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":813,"content":2290},[2291],{"type":749,"content":2292},[2293],{"text":2294,"type":753},"Braid the right section of your hair towards the right crown of your head.",{"type":813,"content":2296},[2297],{"type":749,"content":2298},[2299],{"text":2300,"type":753},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":813,"content":2302},[2303],{"type":749,"content":2304},[2305],{"text":2306,"type":753},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":813,"content":2308},[2309],{"type":749,"content":2310},[2311],{"text":2312,"type":753},"Repeat on the left side.",{"type":789,"attrs":2314,"content":2315},{"level":930},[2316],{"text":2317,"type":753},"2. Boxer Braids",{"type":912,"attrs":2319},{"id":2220,"body":2320},[2321],{"url":2322,"_uid":2323,"image":2324,"component":922,"copyright_details":2328},{"id":7,"url":7,"linktype":2245,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":2325,"alt":2326,"name":7,"focus":48,"title":2326,"filename":2327,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":749,"content":2330},[2331],{"text":2140,"type":753},{"type":749,"content":2333},[2334],{"text":2258,"type":753,"marks":2335},[2336],{"type":1070},{"type":848,"content":2338},[2339,2345],{"type":813,"content":2340},[2341],{"type":749,"content":2342},[2343],{"text":2344,"type":753},"comb",{"type":813,"content":2346},[2347],{"type":749,"content":2348},[2349],{"text":2274,"type":753},{"type":749,"content":2351},[2352],{"text":2278,"type":753,"marks":2353},[2354],{"type":1070},{"type":848,"content":2356},[2357,2363,2369,2375,2381],{"type":813,"content":2358},[2359],{"type":749,"content":2360},[2361],{"text":2362,"type":753},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":813,"content":2364},[2365],{"type":749,"content":2366},[2367],{"text":2368,"type":753},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":813,"content":2370},[2371],{"type":749,"content":2372},[2373],{"text":2374,"type":753},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":813,"content":2376},[2377],{"type":749,"content":2378},[2379],{"text":2380,"type":753},"Secure the ends of your braid with a hair tie.",{"type":813,"content":2382},[2383],{"type":749,"content":2384},[2385],{"text":2386,"type":753},"Repeat on the other side for a pigtail style.",{"type":789,"attrs":2388,"content":2389},{"level":930},[2390],{"text":2391,"type":753},"3. Pom Pom Pony",{"type":912,"attrs":2393},{"id":2220,"body":2394},[2395],{"url":2396,"_uid":2397,"image":2398,"component":922,"copyright_details":2402},{"id":7,"url":7,"linktype":2245,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":2399,"alt":2400,"name":7,"focus":48,"title":2400,"filename":2401,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":749,"content":2404},[2405],{"text":2406,"type":753},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":749,"content":2408},[2409],{"text":2410,"type":753,"marks":2411},"What You'll Need:",[2412],{"type":1070},{"type":848,"content":2414},[2415,2421],{"type":813,"content":2416},[2417],{"type":749,"content":2418},[2419],{"text":2420,"type":753},"hairbrush",{"type":813,"content":2422},[2423],{"type":749,"content":2424},[2425],{"text":2426,"type":753},"hair ties",{"type":749,"content":2428},[2429],{"text":2278,"type":753,"marks":2430},[2431],{"type":1070},{"type":848,"content":2433},[2434,2440,2446,2452,2458],{"type":813,"content":2435},[2436],{"type":749,"content":2437},[2438],{"text":2439,"type":753},"Use a brush to gather your hair up on the crown of your head.",{"type":813,"content":2441},[2442],{"type":749,"content":2443},[2444],{"text":2445,"type":753},"Secure your hair in a high ponytail with a hair tie.",{"type":813,"content":2447},[2448],{"type":749,"content":2449},[2450],{"text":2451,"type":753},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":813,"content":2453},[2454],{"type":749,"content":2455},[2456],{"text":2457,"type":753},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":813,"content":2459},[2460],{"type":749,"content":2461},[2462],{"text":2463,"type":753},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":789,"attrs":2465,"content":2466},{"level":930},[2467],{"text":2468,"type":753},"4. High Pony Braid",{"type":912,"attrs":2470},{"id":2220,"body":2471},[2472],{"url":2473,"_uid":2474,"image":2475,"component":922,"copyright_details":2479},{"id":7,"url":7,"linktype":2245,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":2476,"alt":2477,"name":7,"focus":48,"title":2477,"filename":2478,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":749,"content":2481},[2482],{"text":2164,"type":753},{"type":749,"content":2484},[2485],{"text":2410,"type":753,"marks":2486},[2487],{"type":1070},{"type":848,"content":2489},[2490,2496,2501,2507],{"type":813,"content":2491},[2492],{"type":749,"content":2493},[2494],{"text":2495,"type":753},"hair wax",{"type":813,"content":2497},[2498],{"type":749,"content":2499},[2500],{"text":2420,"type":753},{"type":813,"content":2502},[2503],{"type":749,"content":2504},[2505],{"text":2506,"type":753},"hair extension",{"type":813,"content":2508},[2509],{"type":749,"content":2510},[2511],{"text":2274,"type":753},{"type":749,"content":2513},[2514],{"text":2278,"type":753,"marks":2515},[2516],{"type":1070},{"type":848,"content":2518},[2519,2525,2531,2537,2543,2549,2555],{"type":813,"content":2520},[2521],{"type":749,"content":2522},[2523],{"text":2524,"type":753},"Apply a small amount of hair wax around the edges of the hair.",{"type":813,"content":2526},[2527],{"type":749,"content":2528},[2529],{"text":2530,"type":753},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":813,"content":2532},[2533],{"type":749,"content":2534},[2535],{"text":2536,"type":753},"Secure it in a high ponytail with a hair tie.",{"type":813,"content":2538},[2539],{"type":749,"content":2540},[2541],{"text":2542,"type":753},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":813,"content":2544},[2545],{"type":749,"content":2546},[2547],{"text":2548,"type":753},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":813,"content":2550},[2551],{"type":749,"content":2552},[2553],{"text":2554,"type":753},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":813,"content":2556},[2557],{"type":749,"content":2558},[2559],{"text":2560,"type":753},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":789,"attrs":2562,"content":2563},{"level":791},[2564],{"text":2565,"type":753},"Fight In Style",{"type":749,"content":2567},[2568],{"text":2569,"type":753},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":749,"content":2571},[2572,2574,2580,2582,2589],{"text":2573,"type":753},"For more ways to style your hair for your workouts, check out ",{"text":1700,"type":753,"marks":2575},[2576],{"type":758,"attrs":2577},{"href":2578,"uuid":48,"anchor":48,"custom":2579,"target":761,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":2581,"type":753}," and ",{"text":2583,"type":753,"marks":2584},"Rocky Harris's",[2585],{"type":758,"attrs":2586},{"href":2587,"uuid":48,"anchor":48,"custom":2588,"target":761,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":2590,"type":753}," videos of their favorite workout hairstyles.  ",{"type":789,"attrs":2592,"content":2593},{"level":791},[2594],{"text":2595,"type":753},"Train Like a Fighter",{"type":749,"content":2597},[2598,2600,2605],{"text":2599,"type":753},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1509,"type":753,"marks":2601},[2602],{"type":758,"attrs":2603},{"href":1591,"uuid":48,"anchor":48,"custom":2604,"target":761,"linktype":13},{},{"text":2606,"type":753}," 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":749,"content":2608},[2609],{"text":2610,"type":753},"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":2612,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2617,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2618,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2613,"component":118,"meta_info":2614,"meta_title":7,"block_image":2615,"cover_image":2616,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-04 00:00",{"_uid":2621,"title":2622,"plugin":43,"description":2623},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":2625,"alt":2113,"name":7,"focus":48,"title":2113,"filename":2626,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[1363],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":2636,"created_at":2637,"published_at":2638,"updated_at":2639,"id":2640,"uuid":2641,"content":2642,"slug":2940,"full_slug":2941,"sort_by_date":48,"position":2942,"tag_list":2943,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":2944,"first_published_at":2638,"release_id":48,"lang":60,"path":1367,"alternates":2945,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":2643,"faqs":2644,"title":2636,"topic":2657,"author":1692,"content":2672,"category":2921,"schedule":2929,"component":1352,"meta_info":2930,"cover_image":2934,"description":2938,"contributors":2939},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[2645,2649,2653],{"_uid":2646,"answer":2647,"question":2648,"component":670},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":2650,"answer":2651,"question":2652,"component":670},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":2654,"answer":2655,"question":2656,"component":670},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2658,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2670,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2671,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2659,"component":39,"meta_info":2667,"block_image":2668,"cover_image":2669,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2660,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2665,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2666,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2661,"component":118,"meta_info":2662,"meta_title":7,"block_image":2663,"cover_image":2664,"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":746,"content":2673},[2674,2678,2690,2703,2707,2710,2715,2771,2775,2779,2783,2839,2844,2882,2887,2891,2895,2904,2908,2918],{"type":749,"content":2675},[2676],{"text":2677,"type":753},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":749,"content":2679},[2680,2682,2688],{"text":2681,"type":753},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":1700,"type":753,"marks":2683},[2684,2687],{"type":758,"attrs":2685},{"href":1704,"uuid":48,"anchor":48,"custom":2686,"target":761,"linktype":13},{},{"type":1594},{"text":2689,"type":753},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":912,"attrs":2691},{"id":2692,"body":2693},"59b79643-5181-4aec-8218-1896cf0cf9fc",[2694],{"_uid":2695,"link":2696,"image":2698,"title":2702,"component":1730},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":2697,"target":761,"linktype":13,"fieldtype":14,"cached_url":2697},"https://youtu.be/EedLWEyIZX8",{"id":2699,"alt":2700,"name":7,"focus":7,"title":2700,"filename":2701,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp",{"type":789,"attrs":2704,"content":2705},{"level":791},[2706],{"text":2648,"type":753},{"type":749,"content":2708},[2709],{"text":2647,"type":753},{"type":789,"attrs":2711,"content":2712},{"level":930},[2713],{"text":2714,"type":753},"Sensory Deprivation Chamber Stats",{"type":848,"content":2716},[2717,2731,2745],{"type":813,"content":2718},[2719,2723],{"type":749,"content":2720},[2721],{"text":2722,"type":753},"Heated to 94 degrees ",{"type":848,"content":2724},[2725],{"type":813,"content":2726},[2727],{"type":749,"content":2728},[2729],{"text":2730,"type":753},"Ensures you cannot feel the water, air, or your body",{"type":813,"content":2732},[2733,2737],{"type":749,"content":2734},[2735],{"text":2736,"type":753},"1200lbs. of salt",{"type":848,"content":2738},[2739],{"type":813,"content":2740},[2741],{"type":749,"content":2742},[2743],{"text":2744,"type":753},"Ensures each body is super buoyant and floats",{"type":813,"content":2746},[2747,2751],{"type":749,"content":2748},[2749],{"text":2750,"type":753},"Sanitization machines",{"type":848,"content":2752},[2753,2759,2765],{"type":813,"content":2754},[2755],{"type":749,"content":2756},[2757],{"text":2758,"type":753},"100% contaminant-free water",{"type":813,"content":2760},[2761],{"type":749,"content":2762},[2763],{"text":2764,"type":753},"Water is filtered through micron filters",{"type":813,"content":2766},[2767],{"type":749,"content":2768},[2769],{"text":2770,"type":753},"Nothing can survive such high levels of salt",{"type":749,"content":2772},[2773],{"text":2774,"type":753},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":789,"attrs":2776,"content":2777},{"level":791},[2778],{"text":2656,"type":753},{"type":749,"content":2780},[2781],{"text":2782,"type":753},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":848,"content":2784},[2785,2811,2825],{"type":813,"content":2786},[2787,2791],{"type":749,"content":2788},[2789],{"text":2790,"type":753},"High-level performing athletes",{"type":848,"content":2792},[2793,2799,2805],{"type":813,"content":2794},[2795],{"type":749,"content":2796},[2797],{"text":2798,"type":753},"Bodybuilders",{"type":813,"content":2800},[2801],{"type":749,"content":2802},[2803],{"text":2804,"type":753},"Crossfitters",{"type":813,"content":2806},[2807],{"type":749,"content":2808},[2809],{"text":2810,"type":753},"Avid fitness enthusiasts",{"type":813,"content":2812},[2813,2817],{"type":749,"content":2814},[2815],{"text":2816,"type":753},"Geriatric individuals",{"type":848,"content":2818},[2819],{"type":813,"content":2820},[2821],{"type":749,"content":2822},[2823],{"text":2824,"type":753},"Looking for joint pain relief",{"type":813,"content":2826},[2827,2831],{"type":749,"content":2828},[2829],{"text":2830,"type":753},"High-stressed work professionals",{"type":848,"content":2832},[2833],{"type":813,"content":2834},[2835],{"type":749,"content":2836},[2837],{"text":2838,"type":753},"Relieves stress and makes work/life balance better",{"type":789,"attrs":2840,"content":2841},{"level":791},[2842],{"text":2843,"type":753},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":848,"content":2845},[2846,2852,2864,2870,2876],{"type":813,"content":2847},[2848],{"type":749,"content":2849},[2850],{"text":2851,"type":753},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":813,"content":2853},[2854],{"type":749,"content":2855},[2856,2858,2862],{"text":2857,"type":753},"“I just got in the water and my body, ",{"text":2859,"type":753,"marks":2860},"dramatic pause,",[2861],{"type":2039},{"text":2863,"type":753}," came all the way to the top.”",{"type":813,"content":2865},[2866],{"type":749,"content":2867},[2868],{"text":2869,"type":753},"“This is crazy…I have lost all of my sensations!”",{"type":813,"content":2871},[2872],{"type":749,"content":2873},[2874],{"text":2875,"type":753},"“I can't tell what is up and what is down.”",{"type":813,"content":2877},[2878],{"type":749,"content":2879},[2880],{"text":2881,"type":753},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":789,"attrs":2883,"content":2884},{"level":791},[2885],{"text":2886,"type":753},"Float Tank Therapy - Smash or Pass?",{"type":749,"content":2888},[2889],{"text":2890,"type":753},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":749,"content":2892},[2893],{"text":2894,"type":753},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":912,"attrs":2896},{"id":2897,"body":2898},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[2899],{"_uid":2900,"text":2901,"image":2902,"author":1700,"component":2903},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":789,"attrs":2905,"content":2906},{"level":791},[2907],{"text":1852,"type":753},{"type":749,"content":2909},[2910,2911,2917],{"text":1856,"type":753},{"text":1509,"type":753,"marks":2912},[2913,2916],{"type":758,"attrs":2914},{"href":1591,"uuid":48,"anchor":48,"custom":2915,"target":761,"linktype":13},{},{"type":1594},{"text":1596,"type":753},{"type":749,"content":2919},[2920],{"text":1600,"type":753},{"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},[],[],"2023-01-26 00:00",{"_uid":2931,"title":2932,"plugin":43,"description":2933},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":2935,"alt":2936,"name":7,"focus":7,"title":2936,"filename":2937,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[1363],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":2947,"created_at":2948,"published_at":2949,"updated_at":2950,"id":2951,"uuid":2952,"content":2953,"slug":3215,"full_slug":3216,"sort_by_date":48,"position":3217,"tag_list":3218,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":3220,"first_published_at":3221,"release_id":48,"lang":60,"path":1367,"alternates":3222,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":2954,"faqs":2955,"title":2947,"topic":2972,"author":1412,"content":2987,"category":3196,"schedule":3204,"component":1352,"meta_info":3205,"cover_image":3209,"description":3213,"contributors":3214},"e830f475-d311-47a7-a580-bf4708fb885a",[2956,2960,2964,2968],{"_uid":2957,"answer":2958,"question":2959,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":2961,"answer":2962,"question":2963,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":2965,"answer":2966,"question":2967,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":2969,"answer":2970,"question":2971,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2973,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2985,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2986,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2974,"component":39,"meta_info":2982,"block_image":2983,"cover_image":2984,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2975,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2980,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2981,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2976,"component":118,"meta_info":2977,"meta_title":7,"block_image":2978,"cover_image":2979,"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":746,"content":2988},[2989,3003,3013,3037,3042,3045,3050,3053,3058,3072,3076,3080,3084,3088,3092,3096,3101,3105,3113,3117,3121,3125,3129,3133,3137,3141,3149,3153,3157,3161,3165,3169,3174,3178,3183,3193],{"type":749,"content":2990},[2991,2993,3001],{"text":2992,"type":753},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":2994,"type":753,"marks":2995},"according to most experts",[2996,3000],{"type":758,"attrs":2997},{"href":2998,"uuid":48,"anchor":48,"custom":2999,"target":761,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1594},{"text":3002,"type":753},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":749,"content":3004},[3005,3007,3011],{"text":3006,"type":753},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":3008,"type":753,"marks":3009},"“let food be thy medicine,” ",[3010],{"type":2039},{"text":3012,"type":753},"as well as believing that disease was not a punishment from the Gods. ",{"type":749,"content":3014},[3015,3017,3025,3027,3035],{"text":3016,"type":753},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":3018,"type":753,"marks":3019},"coined the term wellness",[3020,3024],{"type":758,"attrs":3021},{"href":3022,"uuid":48,"anchor":48,"custom":3023,"target":761,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1594},{"text":3026,"type":753},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":3028,"type":753,"marks":3029},"fitness and wellness",[3030,3034],{"type":758,"attrs":3031},{"href":3032,"uuid":48,"anchor":48,"custom":3033,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1594},{"text":3036,"type":753}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":789,"attrs":3038,"content":3039},{"level":791},[3040],{"text":3041,"type":753},"What is Fitness?",{"type":749,"content":3043},[3044],{"text":2958,"type":753},{"type":789,"attrs":3046,"content":3047},{"level":791},[3048],{"text":3049,"type":753},"What is Wellness?",{"type":749,"content":3051},[3052],{"text":2962,"type":753},{"type":789,"attrs":3054,"content":3055},{"level":791},[3056],{"text":3057,"type":753},"How to Set Goals for Fitness and Wellness",{"type":749,"content":3059},[3060,3062,3070],{"text":3061,"type":753},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":3063,"type":753,"marks":3064},"S.M.A.R.T. goals",[3065,3069],{"type":758,"attrs":3066},{"href":3067,"uuid":48,"anchor":48,"custom":3068,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1594},{"text":3071,"type":753},":",{"type":749,"content":3073},[3074],{"text":3075,"type":753},"S - Specific",{"type":749,"content":3077},[3078],{"text":3079,"type":753},"M - Measurable",{"type":749,"content":3081},[3082],{"text":3083,"type":753},"A - Achievable",{"type":749,"content":3085},[3086],{"text":3087,"type":753},"R - Relevant",{"type":749,"content":3089},[3090],{"text":3091,"type":753},"T - Timeframe ",{"type":749,"content":3093},[3094],{"text":3095,"type":753},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":789,"attrs":3097,"content":3098},{"level":930},[3099],{"text":3100,"type":753},"Fitness",{"type":749,"content":3102},[3103],{"text":3104,"type":753},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":848,"content":3106},[3107],{"type":813,"content":3108},[3109],{"type":749,"content":3110},[3111],{"text":3112,"type":753},"Example Goal: Weight loss",{"type":749,"content":3114},[3115],{"text":3116,"type":753},"S - 30 lbs.",{"type":749,"content":3118},[3119],{"text":3120,"type":753},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":749,"content":3122},[3123],{"text":3124,"type":753},"A - Doable through proper exercise and nutrition management",{"type":749,"content":3126},[3127],{"text":3128,"type":753},"R - Plan for setbacks (ex. Traveling for work)",{"type":749,"content":3130},[3131],{"text":3132,"type":753},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":789,"attrs":3134,"content":3135},{"level":930},[3136],{"text":339,"type":753},{"type":749,"content":3138},[3139],{"text":3140,"type":753},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":848,"content":3142},[3143],{"type":813,"content":3144},[3145],{"type":749,"content":3146},[3147],{"text":3148,"type":753},"Example Goal: Taking supplements every day (habit creation)",{"type":749,"content":3150},[3151],{"text":3152,"type":753},"S - Take fish oil in the morning, and melatonin in the evening",{"type":749,"content":3154},[3155],{"text":3156,"type":753},"M - Create a calendar chart to track progress - mark off successful days",{"type":749,"content":3158},[3159],{"text":3160,"type":753},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":749,"content":3162},[3163],{"text":3164,"type":753},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":749,"content":3166},[3167],{"text":3168,"type":753},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":789,"attrs":3170,"content":3171},{"level":791},[3172],{"text":3173,"type":753},"Progress Over Perfection",{"type":749,"content":3175},[3176],{"text":3177,"type":753},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":789,"attrs":3179,"content":3180},{"level":791},[3181],{"text":3182,"type":753},"Train For Your Fitness & Wellness",{"type":749,"content":3184},[3185,3186,3192],{"text":1856,"type":753},{"text":1509,"type":753,"marks":3187},[3188,3191],{"type":758,"attrs":3189},{"href":1591,"uuid":48,"anchor":48,"custom":3190,"target":761,"linktype":13},{},{"type":1594},{"text":1596,"type":753},{"type":749,"content":3194},[3195],{"text":2610,"type":753},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3197,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3202,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3198,"component":118,"meta_info":3199,"meta_title":7,"block_image":3200,"cover_image":3201,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":3206,"title":3207,"plugin":43,"description":3208},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":3210,"alt":3211,"name":7,"focus":7,"title":3211,"filename":3212,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. 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