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New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":943,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":935,"full_slug":936,"sort_by_date":48,"position":937,"tag_list":938,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":940,"first_published_at":941,"release_id":48,"lang":60,"path":7,"alternates":942,"default_full_slug":48,"translated_slugs":48},"The Workout that Changed the Game","2022-01-05T17:06:46.800Z","2022-09-26T19:54:42.649Z","2022-09-26T19:54:42.688Z",96206865,"0d544dfe-38d9-41f6-b251-c3df19a6bd3a",{"_uid":664,"faqs":665,"title":666,"topic":667,"author":682,"content":708,"category":918,"schedule":926,"component":927,"meta_info":928,"cover_image":931,"description":934},"3d714a66-337e-4d09-b06c-a4b7a88a16a8",[],"The Workout That Changed The Game",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":668,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":680,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":669,"component":39,"meta_info":677,"block_image":678,"cover_image":679,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":670,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":675,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":676,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":671,"component":118,"meta_info":672,"meta_title":7,"block_image":673,"cover_image":674,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":683,"created_at":684,"published_at":685,"updated_at":686,"id":687,"uuid":688,"content":689,"slug":701,"full_slug":702,"sort_by_date":48,"position":635,"tag_list":703,"is_startpage":9,"parent_id":704,"meta_data":48,"group_id":705,"first_published_at":706,"release_id":48,"lang":60,"path":48,"alternates":707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":690,"_uid":691,"name":683,"photo":692,"component":695,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":696,"social_link_youtube":697,"social_link_facebook":698,"social_link_linkedin":7,"social_link_instagram":699,"social_link_pinterest":700},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":693,"alt":683,"name":7,"focus":48,"title":683,"filename":694,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":709,"content":710},"doc",[711,721,743,763,822,868,875],{"type":712,"content":713},"paragraph",[714],{"text":715,"type":716,"marks":717},"When I first started working out, I was the definition of a girly girl. I would take a barre class for strength training and incorporate some spin classes for cardio. In my mind, I was seeing results, so there was no reason to switch up my routine. Like anything else, you end up getting bored and hit a plateau. Well, boredom got the best of me and I finally gave in and decided it was time to spice up my routine.","text",[718],{"type":719,"attrs":720},"styled",{"class":7},{"type":712,"content":722},[723,728,738],{"text":724,"type":716,"marks":725},"At that point, I wanted to try it all! If you’re like me, you have those workouts that intimidate you, workouts that you’re afraid to try alone and you always need a friend basically attached to your hip so that you feel comfortable. Can you relate? I don’t know about you, but accommodating someone else’s ",[726],{"type":719,"attrs":727},{"class":7},{"text":729,"type":716,"marks":730},"schedule",[731,736],{"type":732,"attrs":733},"link",{"href":734,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-create-a-workout-schedule-at-home-boxing-training/","_blank",{"type":719,"attrs":737},{"class":7},{"text":739,"type":716,"marks":740}," is stressful. I finally gave in and started trying everything the fitness world had to offer on my own.",[741],{"type":719,"attrs":742},{"class":7},{"type":712,"content":744},[745,750,758],{"text":746,"type":716,"marks":747},"At that point, boxing was basically screaming my name. It just seemed like a workout that was so challenging and fun, I had to give it a try. It also didn’t hurt that the first class was free. Who doesn’t love a free workout? So I signed up for my first class. It was a 45-minute boxing class that included 7 minutes of ",[748],{"type":719,"attrs":749},{"class":7},{"text":751,"type":716,"marks":752},"warm-up",[753,756],{"type":732,"attrs":754},{"href":755,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine/",{"type":719,"attrs":757},{"class":7},{"text":759,"type":716,"marks":760},", 8 rounds of boxing, and 7 minutes of core. Sounds like a full body workout, right? That’s an understatement.",[761],{"type":719,"attrs":762},{"class":7},{"type":712,"content":764},[765,770,778,783,791,796,804,809,817],{"text":766,"type":716,"marks":767},"The warm-up consisted of jumping jacks, burpees, squats, lunges—basically, everything you need to get that heart pumping. I then heard a loud bell and knew it was game time. The instructor started off slowly with some light choreography and slowly built it up as the rounds went on. She started with some simple ",[768],{"type":719,"attrs":769},{"class":7},{"text":771,"type":716,"marks":772},"jab",[773,776],{"type":732,"attrs":774},{"href":775,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"type":719,"attrs":777},{"class":7},{"text":779,"type":716,"marks":780},", cross, ",[781],{"type":719,"attrs":782},{"class":7},{"text":784,"type":716,"marks":785},"hooks",[786,789],{"type":732,"attrs":787},{"href":788,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch/",{"type":719,"attrs":790},{"class":7},{"text":792,"type":716,"marks":793},". She threw in some ",[794],{"type":719,"attrs":795},{"class":7},{"text":797,"type":716,"marks":798},"uppercuts",[799,802],{"type":732,"attrs":800},{"href":801,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch/",{"type":719,"attrs":803},{"class":7},{"text":805,"type":716,"marks":806},". She even yelled out “FREESTYLE” (yes, caps are necessary) randomly and we were told to do whatever we wanted. Well, I went to town. I just started doing some simple choreography so I could concentrate more on hitting the heavy bag with strength. It was exhilarating. It was just me and the ",[807],{"type":719,"attrs":808},{"class":7},{"text":810,"type":716,"marks":811},"punching bag",[812,815],{"type":732,"attrs":813},{"href":814,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"type":719,"attrs":816},{"class":7},{"text":818,"type":716,"marks":819},". I’d never felt so free during a workout.",[820],{"type":719,"attrs":821},{"class":7},{"type":712,"content":823},[824,829,837,842,850,855,863],{"text":825,"type":716,"marks":826},"So let’s talk ",[827],{"type":719,"attrs":828},{"class":7},{"text":830,"type":716,"marks":831},"post workout",[832,835],{"type":732,"attrs":833},{"href":834,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/8-minute-cool-down-static-stretching-routine-for-boxing/",{"type":719,"attrs":836},{"class":7},{"text":838,"type":716,"marks":839},". I’m sure you’re all wondering if I was sore. Well, that’s an understatement. My whole body was aching in the best way possible. My ",[840],{"type":719,"attrs":841},{"class":7},{"text":843,"type":716,"marks":844},"shoulders",[845,848],{"type":732,"attrs":846},{"href":847,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/8-game-changing-shoulder-stretches-for-boxers/",{"type":719,"attrs":849},{"class":7},{"text":851,"type":716,"marks":852}," were so sore, I could barely lift them up for more than a few seconds. I don’t know about you, but my forearms are never sore from a workout. Well, never say never. The best part? The workout was so exhilarating, I didn’t even notice my ",[853],{"type":719,"attrs":854},{"class":7},{"text":856,"type":716,"marks":857},"arms",[858,861],{"type":732,"attrs":859},{"href":860,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/8-best-arm-toning-exercises-for-summer/",{"type":719,"attrs":862},{"class":7},{"text":864,"type":716,"marks":865}," being worked out so much. I pushed my limits and loved every second of it.",[866],{"type":719,"attrs":867},{"class":7},{"type":712,"content":869},[870],{"text":871,"type":716,"marks":872},"It wasn’t the soreness that had me crawling back for more, although there is nothing more motivating than seeing results from a workout. The amount of stress relief I felt after just one boxing class was invigorating. Life gets stressful and sometimes it’s hard to just chill out. We all need some TLC. I'll never forget the feeling of the stress lifting off me. That's enough to bring me back for more.",[873],{"type":719,"attrs":874},{"class":7},{"type":712,"content":876},[877,882,887,892,900,905,913],{"text":878,"type":716,"marks":879},"From now on, I’ll be the girly girl perfecting my left hook and pushing past my physical limits.",[880],{"type":719,"attrs":881},{"class":7},{"type":883,"marks":884},"hard_break",[885],{"type":719,"attrs":886},{"class":7},{"text":888,"type":716,"marks":889},"Want to try a free workout that could change the game for you? Check out the ",[890],{"type":719,"attrs":891},{"class":7},{"text":893,"type":716,"marks":894},"FightCamp App",[895,898],{"type":732,"attrs":896},{"href":897,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"type":719,"attrs":899},{"class":7},{"text":901,"type":716,"marks":902}," and ",[903],{"type":719,"attrs":904},{"class":7},{"text":906,"type":716,"marks":907},"YouTube Channel",[908,911],{"type":732,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://bit.ly/3oYefXf",{"type":719,"attrs":912},{"class":7},{"text":914,"type":716,"marks":915}," and see how you can change up your fitness journey with just one punch!",[916],{"type":719,"attrs":917},{"class":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":919,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":924,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":925,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":920,"component":118,"meta_info":921,"meta_title":7,"block_image":922,"cover_image":923,"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},[],[],"2018-03-28 00:00","article",{"_uid":929,"title":666,"plugin":43,"description":930},"b2b37361-9b0c-4591-91f3-e2ac16ed3fbd","See how this fitness fanatic punched her way through a fitness plateau by adding boxing to her workout routine.",{"id":932,"alt":666,"name":7,"focus":48,"title":666,"filename":933,"copyright":7,"fieldtype":50},3598912,"https://a.storyblok.com/f/115220/2400x990/580b431b1e/the-workout-that-changed-the-game.png","See how this fitness fanatic punched her way through a fitness plateau by adding boxing to her workout routine. ","the-workout-that-changed-the-game","blogs/the-workout-that-changed-the-game",-3290,[],60887917,"74eccf0f-0ea4-4d89-a937-2a82577c37f4","2018-03-28T22:00:00.000Z",[],["Reactive",944],[945,1482,1989,2200,2464,2676],{"name":946,"created_at":947,"published_at":948,"updated_at":949,"id":950,"uuid":951,"content":952,"slug":1473,"full_slug":1474,"sort_by_date":48,"position":1475,"tag_list":1476,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1478,"first_published_at":1479,"release_id":48,"lang":60,"path":1480,"alternates":1481,"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":953,"faqs":954,"title":946,"topic":1008,"author":1023,"content":1024,"category":1456,"schedule":1464,"component":927,"meta_info":1465,"cover_image":1469,"description":1468,"contributors":1472},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[955,960,964,968,972,976,980,984,988,992,996,1000,1004],{"_uid":956,"answer":957,"question":958,"component":959},"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?","faq_schema",{"_uid":961,"answer":962,"question":963,"component":959},"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":965,"answer":966,"question":967,"component":959},"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":969,"answer":970,"question":971,"component":959},"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":973,"answer":974,"question":975,"component":959},"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":977,"answer":978,"question":979,"component":959},"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":981,"answer":982,"question":983,"component":959},"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":985,"answer":986,"question":987,"component":959},"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":989,"answer":990,"question":991,"component":959},"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":993,"answer":994,"question":995,"component":959},"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":997,"answer":998,"question":999,"component":959},"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":1001,"answer":1002,"question":1003,"component":959},"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":1005,"answer":1006,"question":1007,"component":959},"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":1009,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1021,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1010,"component":39,"meta_info":1018,"block_image":1019,"cover_image":1020,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1011,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1012,"component":118,"meta_info":1013,"meta_title":7,"block_image":1014,"cover_image":1015,"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":709,"content":1025},[1026,1048,1052,1066,1073,1079,1092,1095,1102,1118,1124,1156,1161,1172,1175,1180,1193,1198,1230,1235,1246,1250,1256,1270,1275,1307,1312,1323,1326,1331,1355,1360,1404,1409,1413,1434,1439,1452],{"type":712,"content":1027},[1028,1030,1037,1039,1046],{"text":1029,"type":716},"FightCamp Trainer and Muay Thai Champion, ",{"text":1031,"type":716,"marks":1032},"Jessica Evans",[1033],{"type":732,"attrs":1034},{"href":1035,"uuid":48,"anchor":48,"custom":1036,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":1038,"type":716}," is notorious for highlighting her “Day In The Life” on ",{"text":1040,"type":716,"marks":1041},"Instagram",[1042],{"type":732,"attrs":1043},{"href":1044,"uuid":48,"anchor":48,"custom":1045,"target":735,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":1047,"type":716},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":712,"content":1049},[1050],{"text":1051,"type":716},"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":1053,"attrs":1054},"blok",{"id":1055,"body":1056},"644fad9a-2dd8-4101-a155-c005221bff64",[1057],{"_uid":1058,"link":1059,"image":1061,"title":1063,"component":1065},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":1060,"linktype":13,"fieldtype":14,"cached_url":1060},"https://youtu.be/URAkA-S1HdQ",{"id":1062,"alt":1063,"name":7,"focus":48,"title":1063,"filename":1064,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png","image_video_link",{"type":1067,"attrs":1068,"content":1070},"heading",{"level":1069},2,[1071],{"text":1072,"type":716},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":1067,"attrs":1074,"content":1076},{"level":1075},3,[1077],{"text":1078,"type":716},"1. Space Buns",{"type":1053,"attrs":1080},{"id":1055,"body":1081},[1082],{"url":1083,"_uid":1085,"image":1086,"component":1090,"copyright_details":1091},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"story","i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":1087,"alt":1088,"name":7,"focus":48,"title":1088,"filename":1089,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png","content_image",[],{"type":712,"content":1093},[1094],{"text":962,"type":716},{"type":712,"content":1096},[1097],{"text":1098,"type":716,"marks":1099},"What You’ll Need:",[1100],{"type":1101},"bold",{"type":1103,"content":1104},"bullet_list",[1105,1112],{"type":1106,"content":1107},"list_item",[1108],{"type":712,"content":1109},[1110],{"text":1111,"type":716},"a comb",{"type":1106,"content":1113},[1114],{"type":712,"content":1115},[1116],{"text":1117,"type":716},"two (2) hair ties",{"type":712,"content":1119},[1120],{"text":1121,"type":716,"marks":1122},"How To:",[1123],{"type":1101},{"type":1103,"content":1125},[1126,1132,1138,1144,1150],{"type":1106,"content":1127},[1128],{"type":712,"content":1129},[1130],{"text":1131,"type":716},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":1106,"content":1133},[1134],{"type":712,"content":1135},[1136],{"text":1137,"type":716},"Braid the right section of your hair towards the right crown of your head.",{"type":1106,"content":1139},[1140],{"type":712,"content":1141},[1142],{"text":1143,"type":716},"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":1106,"content":1145},[1146],{"type":712,"content":1147},[1148],{"text":1149,"type":716},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":1106,"content":1151},[1152],{"type":712,"content":1153},[1154],{"text":1155,"type":716},"Repeat on the left side.",{"type":1067,"attrs":1157,"content":1158},{"level":1075},[1159],{"text":1160,"type":716},"2. Boxer Braids",{"type":1053,"attrs":1162},{"id":1055,"body":1163},[1164],{"url":1165,"_uid":1166,"image":1167,"component":1090,"copyright_details":1171},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":1168,"alt":1169,"name":7,"focus":48,"title":1169,"filename":1170,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":712,"content":1173},[1174],{"text":974,"type":716},{"type":712,"content":1176},[1177],{"text":1098,"type":716,"marks":1178},[1179],{"type":1101},{"type":1103,"content":1181},[1182,1188],{"type":1106,"content":1183},[1184],{"type":712,"content":1185},[1186],{"text":1187,"type":716},"comb",{"type":1106,"content":1189},[1190],{"type":712,"content":1191},[1192],{"text":1117,"type":716},{"type":712,"content":1194},[1195],{"text":1121,"type":716,"marks":1196},[1197],{"type":1101},{"type":1103,"content":1199},[1200,1206,1212,1218,1224],{"type":1106,"content":1201},[1202],{"type":712,"content":1203},[1204],{"text":1205,"type":716},"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":1106,"content":1207},[1208],{"type":712,"content":1209},[1210],{"text":1211,"type":716},"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":1106,"content":1213},[1214],{"type":712,"content":1215},[1216],{"text":1217,"type":716},"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":1106,"content":1219},[1220],{"type":712,"content":1221},[1222],{"text":1223,"type":716},"Secure the ends of your braid with a hair tie.",{"type":1106,"content":1225},[1226],{"type":712,"content":1227},[1228],{"text":1229,"type":716},"Repeat on the other side for a pigtail style.",{"type":1067,"attrs":1231,"content":1232},{"level":1075},[1233],{"text":1234,"type":716},"3. Pom Pom Pony",{"type":1053,"attrs":1236},{"id":1055,"body":1237},[1238],{"url":1239,"_uid":1240,"image":1241,"component":1090,"copyright_details":1245},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":1242,"alt":1243,"name":7,"focus":48,"title":1243,"filename":1244,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":712,"content":1247},[1248],{"text":1249,"type":716},"“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":712,"content":1251},[1252],{"text":1253,"type":716,"marks":1254},"What You'll Need:",[1255],{"type":1101},{"type":1103,"content":1257},[1258,1264],{"type":1106,"content":1259},[1260],{"type":712,"content":1261},[1262],{"text":1263,"type":716},"hairbrush",{"type":1106,"content":1265},[1266],{"type":712,"content":1267},[1268],{"text":1269,"type":716},"hair ties",{"type":712,"content":1271},[1272],{"text":1121,"type":716,"marks":1273},[1274],{"type":1101},{"type":1103,"content":1276},[1277,1283,1289,1295,1301],{"type":1106,"content":1278},[1279],{"type":712,"content":1280},[1281],{"text":1282,"type":716},"Use a brush to gather your hair up on the crown of your head.",{"type":1106,"content":1284},[1285],{"type":712,"content":1286},[1287],{"text":1288,"type":716},"Secure your hair in a high ponytail with a hair tie.",{"type":1106,"content":1290},[1291],{"type":712,"content":1292},[1293],{"text":1294,"type":716},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":1106,"content":1296},[1297],{"type":712,"content":1298},[1299],{"text":1300,"type":716},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":1106,"content":1302},[1303],{"type":712,"content":1304},[1305],{"text":1306,"type":716},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":1067,"attrs":1308,"content":1309},{"level":1075},[1310],{"text":1311,"type":716},"4. High Pony Braid",{"type":1053,"attrs":1313},{"id":1055,"body":1314},[1315],{"url":1316,"_uid":1317,"image":1318,"component":1090,"copyright_details":1322},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":1319,"alt":1320,"name":7,"focus":48,"title":1320,"filename":1321,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":712,"content":1324},[1325],{"text":998,"type":716},{"type":712,"content":1327},[1328],{"text":1253,"type":716,"marks":1329},[1330],{"type":1101},{"type":1103,"content":1332},[1333,1339,1344,1350],{"type":1106,"content":1334},[1335],{"type":712,"content":1336},[1337],{"text":1338,"type":716},"hair wax",{"type":1106,"content":1340},[1341],{"type":712,"content":1342},[1343],{"text":1263,"type":716},{"type":1106,"content":1345},[1346],{"type":712,"content":1347},[1348],{"text":1349,"type":716},"hair extension",{"type":1106,"content":1351},[1352],{"type":712,"content":1353},[1354],{"text":1117,"type":716},{"type":712,"content":1356},[1357],{"text":1121,"type":716,"marks":1358},[1359],{"type":1101},{"type":1103,"content":1361},[1362,1368,1374,1380,1386,1392,1398],{"type":1106,"content":1363},[1364],{"type":712,"content":1365},[1366],{"text":1367,"type":716},"Apply a small amount of hair wax around the edges of the hair.",{"type":1106,"content":1369},[1370],{"type":712,"content":1371},[1372],{"text":1373,"type":716},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":1106,"content":1375},[1376],{"type":712,"content":1377},[1378],{"text":1379,"type":716},"Secure it in a high ponytail with a hair tie.",{"type":1106,"content":1381},[1382],{"type":712,"content":1383},[1384],{"text":1385,"type":716},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":1106,"content":1387},[1388],{"type":712,"content":1389},[1390],{"text":1391,"type":716},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":1106,"content":1393},[1394],{"type":712,"content":1395},[1396],{"text":1397,"type":716},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":1106,"content":1399},[1400],{"type":712,"content":1401},[1402],{"text":1403,"type":716},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":1067,"attrs":1405,"content":1406},{"level":1069},[1407],{"text":1408,"type":716},"Fight In Style",{"type":712,"content":1410},[1411],{"text":1412,"type":716},"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":712,"content":1414},[1415,1417,1424,1425,1432],{"text":1416,"type":716},"For more ways to style your hair for your workouts, check out ",{"text":1418,"type":716,"marks":1419},"Shanie Smash",[1420],{"type":732,"attrs":1421},{"href":1422,"uuid":48,"anchor":48,"custom":1423,"target":735,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":901,"type":716},{"text":1426,"type":716,"marks":1427},"Rocky Harris's",[1428],{"type":732,"attrs":1429},{"href":1430,"uuid":48,"anchor":48,"custom":1431,"target":735,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":1433,"type":716}," videos of their favorite workout hairstyles.  ",{"type":1067,"attrs":1435,"content":1436},{"level":1069},[1437],{"text":1438,"type":716},"Train Like a Fighter",{"type":712,"content":1440},[1441,1443,1450],{"text":1442,"type":716},"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":1444,"type":716,"marks":1445},"FightCamp",[1446],{"type":732,"attrs":1447},{"href":1448,"uuid":48,"anchor":48,"custom":1449,"target":735,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1451,"type":716}," 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":712,"content":1453},[1454],{"text":1455,"type":716},"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":1457,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1462,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1458,"component":118,"meta_info":1459,"meta_title":7,"block_image":1460,"cover_image":1461,"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":1466,"title":1467,"plugin":43,"description":1468},"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":1470,"alt":946,"name":7,"focus":48,"title":946,"filename":1471,"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,[1477],"featured","c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z","wellness/{{story.slug}}",[],{"name":1483,"created_at":1484,"published_at":1485,"updated_at":1486,"id":1487,"uuid":1488,"content":1489,"slug":1982,"full_slug":1983,"sort_by_date":48,"position":1984,"tag_list":1985,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1986,"first_published_at":1987,"release_id":48,"lang":60,"path":1480,"alternates":1988,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1490,"faqs":1491,"title":1483,"topic":1512,"author":1527,"content":1528,"category":1964,"schedule":1972,"component":927,"meta_info":1973,"cover_image":1977,"description":1980,"contributors":1981},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1492,1496,1500,1504,1508],{"_uid":1493,"answer":1494,"question":1495,"component":959},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1497,"answer":1498,"question":1499,"component":959},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1501,"answer":1502,"question":1503,"component":959},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1505,"answer":1506,"question":1507,"component":959},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1509,"answer":1510,"question":1511,"component":959},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1513,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1525,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1526,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1514,"component":39,"meta_info":1522,"block_image":1523,"cover_image":1524,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1515,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1520,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1521,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1516,"component":118,"meta_info":1517,"meta_title":7,"block_image":1518,"cover_image":1519,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":709,"content":1529},[1530,1558,1570,1590,1595,1599,1604,1622,1627,1655,1660,1695,1700,1704,1708,1713,1717,1722,1726,1731,1742,1828,1833,1837,1848,1880,1885,1889,1894,1898,1903,1907,1912,1922,1950,1954],{"type":712,"content":1531},[1532,1534,1540,1542,1548,1550,1556],{"text":1533,"type":716},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1535,"type":716,"marks":1536},"cardiovascular disease",[1537],{"type":732,"attrs":1538},{"href":1539,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1541,"type":716},", ",{"text":1543,"type":716,"marks":1544},"diabetes",[1545],{"type":732,"attrs":1546},{"href":1547,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1549,"type":716},", and some types of ",{"text":1551,"type":716,"marks":1552},"cancer",[1553],{"type":732,"attrs":1554},{"href":1555,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1557,"type":716},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1053,"attrs":1559},{"id":1560,"body":1561},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1562],{"url":1563,"_uid":1564,"image":1565,"component":1090,"copyright_details":1569},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1566,"alt":1567,"name":7,"focus":48,"title":1567,"filename":1568,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":712,"content":1571},[1572,1574,1580,1582,1588],{"text":1573,"type":716},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1575,"type":716,"marks":1576},"improve athletic performance",[1577],{"type":732,"attrs":1578},{"href":1579,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1581,"type":716},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1583,"type":716,"marks":1584},"protein needs",[1585],{"type":732,"attrs":1586},{"href":1587,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1589,"type":716}," as a boxer.",{"type":1067,"attrs":1591,"content":1592},{"level":1069},[1593],{"text":1594,"type":716},"How a Plant-Based Diet Supports Exercise Performance",{"type":712,"content":1596},[1597],{"text":1598,"type":716},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":1067,"attrs":1600,"content":1601},{"level":1075},[1602],{"text":1603,"type":716},"Cardiovascular Health",{"type":712,"content":1605},[1606,1612,1614,1620],{"text":1607,"type":716,"marks":1608},"Research",[1609],{"type":732,"attrs":1610},{"href":1611,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1613,"type":716}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1615,"type":716,"marks":1616},"study",[1617],{"type":732,"attrs":1618},{"href":1619,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1621,"type":716}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":1067,"attrs":1623,"content":1624},{"level":1075},[1625],{"text":1626,"type":716},"Inflammation",{"type":712,"content":1628},[1629,1631,1637,1639,1645,1647,1653],{"text":1630,"type":716},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1632,"type":716,"marks":1633},"antioxidants and anti-inflammatory",[1634],{"type":732,"attrs":1635},{"href":1636,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1638,"type":716}," properties, thus helping reduce systemic ",{"text":1640,"type":716,"marks":1641},"inflammation and oxidative stress",[1642],{"type":732,"attrs":1643},{"href":1644,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1646,"type":716},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1648,"type":716,"marks":1649},"exercise-induced oxidative stress",[1650],{"type":732,"attrs":1651},{"href":1652,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1654,"type":716}," and inflammation. ",{"type":1067,"attrs":1656,"content":1657},{"level":1075},[1658],{"text":1659,"type":716},"Energy and Body Composition",{"type":712,"content":1661},[1662,1664,1670,1671,1677,1679,1685,1687,1693],{"text":1663,"type":716},"Plant-based diets have also been shown to effectively ",{"text":1665,"type":716,"marks":1666},"reduce body weight",[1667],{"type":732,"attrs":1668},{"href":1669,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1541,"type":716},{"text":1672,"type":716,"marks":1673},"BMI",[1674],{"type":732,"attrs":1675},{"href":1676,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1678,"type":716},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1680,"type":716,"marks":1681},"complex carbohydrates",[1682],{"type":732,"attrs":1683},{"href":1684,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1686,"type":716},", which are essential for an athlete’s ",{"text":1688,"type":716,"marks":1689},"glycogen storage",[1690],{"type":732,"attrs":1691},{"href":1692,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1694,"type":716}," and performance. ",{"type":1067,"attrs":1696,"content":1697},{"level":1069},[1698],{"text":1699,"type":716},"How About Amino Acids?",{"type":712,"content":1701},[1702],{"text":1703,"type":716},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":712,"content":1705},[1706],{"text":1707,"type":716},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":1067,"attrs":1709,"content":1710},{"level":1069},[1711],{"text":1712,"type":716},"OK, This Sounds Great. But Where Do I Start?",{"type":712,"content":1714},[1715],{"text":1716,"type":716},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":1067,"attrs":1718,"content":1719},{"level":1075},[1720],{"text":1721,"type":716},"1. Know Where to Get Your Protein From ",{"type":712,"content":1723},[1724],{"text":1725,"type":716},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":1067,"attrs":1727,"content":1728},{"level":1075},[1729],{"text":1730,"type":716},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1053,"attrs":1732},{"id":1560,"body":1733},[1734],{"url":1735,"_uid":1736,"image":1737,"component":1090,"copyright_details":1741},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1738,"alt":1739,"name":7,"focus":48,"title":1739,"filename":1740,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1103,"content":1743},[1744,1750,1756,1762,1768,1774,1780,1786,1792,1798,1804,1810,1816,1822],{"type":1106,"content":1745},[1746],{"type":712,"content":1747},[1748],{"text":1749,"type":716},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1106,"content":1751},[1752],{"type":712,"content":1753},[1754],{"text":1755,"type":716},"Tempeh (½ cup) = 15 grams",{"type":1106,"content":1757},[1758],{"type":712,"content":1759},[1760],{"text":1761,"type":716},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1106,"content":1763},[1764],{"type":712,"content":1765},[1766],{"text":1767,"type":716},"Tofu (3 oz) = 10 grams",{"type":1106,"content":1769},[1770],{"type":712,"content":1771},[1772],{"text":1773,"type":716},"Edamame (½ cup) = 9 grams",{"type":1106,"content":1775},[1776],{"type":712,"content":1777},[1778],{"text":1779,"type":716},"Lentils (½ cup) = 9 grams",{"type":1106,"content":1781},[1782],{"type":712,"content":1783},[1784],{"text":1785,"type":716},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1106,"content":1787},[1788],{"type":712,"content":1789},[1790],{"text":1791,"type":716},"Beans (½ cup) = 8 grams",{"type":1106,"content":1793},[1794],{"type":712,"content":1795},[1796],{"text":1797,"type":716},"Peanut Butter (2 tbsp) = 8 grams",{"type":1106,"content":1799},[1800],{"type":712,"content":1801},[1802],{"text":1803,"type":716},"Chickpeas (½ cup) = 7 grams",{"type":1106,"content":1805},[1806],{"type":712,"content":1807},[1808],{"text":1809,"type":716},"Chia Seeds (2 tbsp) = 6 grams",{"type":1106,"content":1811},[1812],{"type":712,"content":1813},[1814],{"text":1815,"type":716},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1106,"content":1817},[1818],{"type":712,"content":1819},[1820],{"text":1821,"type":716},"Quinoa, cooked (½ cup) = 6 grams",{"type":1106,"content":1823},[1824],{"type":712,"content":1825},[1826],{"text":1827,"type":716},"Oatmeal (½ cup) = 5 grams",{"type":1067,"attrs":1829,"content":1830},{"level":1075},[1831],{"text":1832,"type":716},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":712,"content":1834},[1835],{"text":1836,"type":716},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":1053,"attrs":1838},{"id":1560,"body":1839},[1840],{"url":1841,"_uid":1842,"image":1843,"component":1090,"copyright_details":1847},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1844,"alt":1845,"name":7,"focus":48,"title":1845,"filename":1846,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1103,"content":1849},[1850,1856,1862,1868,1874],{"type":1106,"content":1851},[1852],{"type":712,"content":1853},[1854],{"text":1855,"type":716},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1106,"content":1857},[1858],{"type":712,"content":1859},[1860],{"text":1861,"type":716},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1106,"content":1863},[1864],{"type":712,"content":1865},[1866],{"text":1867,"type":716},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1106,"content":1869},[1870],{"type":712,"content":1871},[1872],{"text":1873,"type":716},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":1106,"content":1875},[1876],{"type":712,"content":1877},[1878],{"text":1879,"type":716},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":1067,"attrs":1881,"content":1882},{"level":1075},[1883],{"text":1884,"type":716},"3. Set Small, Realistic Goals",{"type":712,"content":1886},[1887],{"text":1888,"type":716},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":1067,"attrs":1890,"content":1891},{"level":1075},[1892],{"text":1893,"type":716},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":712,"content":1895},[1896],{"text":1897,"type":716},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":1067,"attrs":1899,"content":1900},{"level":1075},[1901],{"text":1902,"type":716},"5. Don’t Aim for Perfection",{"type":712,"content":1904},[1905],{"text":1906,"type":716},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":1067,"attrs":1908,"content":1909},{"level":1069},[1910],{"text":1911,"type":716},"The Real MVP",{"type":1053,"attrs":1913},{"id":1560,"body":1914},[1915],{"url":1916,"_uid":1917,"image":1918,"component":1090,"copyright_details":1921},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1919,"alt":1845,"name":7,"focus":48,"title":1845,"filename":1920,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":712,"content":1923},[1924,1926,1932,1934,1940,1942,1948],{"text":1925,"type":716},"A well-planned plant-based diet is ",{"text":1927,"type":716,"marks":1928},"nutritionally adequate",[1929],{"type":732,"attrs":1930},{"href":1931,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1933,"type":716}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":1935,"type":716,"marks":1936},"anti-inflammatory",[1937],{"type":732,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1941,"type":716},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":1943,"type":716,"marks":1944},"Mike Tyson",[1945],{"type":732,"attrs":1946},{"href":1947,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1949,"type":716},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":1067,"attrs":1951,"content":1952},{"level":1069},[1953],{"text":1438,"type":716},{"type":712,"content":1955},[1956,1958,1962],{"text":1957,"type":716},"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":1444,"type":716,"marks":1959},[1960],{"type":732,"attrs":1961},{"href":1448,"uuid":48,"anchor":48,"target":735,"linktype":13},{"text":1963,"type":716}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1965,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1970,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1966,"component":118,"meta_info":1967,"meta_title":7,"block_image":1968,"cover_image":1969,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1974,"title":1975,"plugin":43,"description":1976},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":1978,"alt":1739,"name":7,"focus":48,"title":1739,"filename":1979,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[1477],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1990,"created_at":1991,"published_at":1992,"updated_at":1993,"id":1994,"uuid":1995,"content":1996,"slug":2193,"full_slug":2194,"sort_by_date":48,"position":2195,"tag_list":2196,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2197,"first_published_at":1992,"release_id":48,"lang":60,"path":2198,"alternates":2199,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":1997,"faqs":1998,"title":2015,"topic":2016,"author":688,"content":2031,"category":2175,"schedule":2183,"component":927,"meta_info":2184,"cover_image":2187,"description":2186,"contributors":2192},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[1999,2003,2007,2011],{"_uid":2000,"answer":2001,"question":2002,"component":959},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":2004,"answer":2005,"question":2006,"component":959},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":2008,"answer":2009,"question":2010,"component":959},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":2012,"answer":2013,"question":2014,"component":959},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":2017,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":2029,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":2030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":2018,"component":39,"meta_info":2026,"block_image":2027,"cover_image":2028,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2019,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2024,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2025,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2020,"component":118,"meta_info":2021,"meta_title":7,"block_image":2022,"cover_image":2023,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],{"type":709,"content":2032},[2033,2039,2051,2055,2060,2064,2082,2087,2099,2109,2114,2118,2122,2127,2131,2141,2146,2150,2154,2159,2163],{"type":1067,"attrs":2034,"content":2036},{"level":2035},1,[2037],{"text":2038,"type":716},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":712,"content":2040},[2041,2043,2049],{"text":2042,"type":716},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":2044,"type":716,"marks":2045},"try something new",[2046],{"type":732,"attrs":2047},{"href":2048,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2050,"type":716},", boxing offers powerful benefits that reach far beyond fitness.",{"type":712,"content":2052},[2053],{"text":2054,"type":716},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":1067,"attrs":2056,"content":2057},{"level":1069},[2058],{"text":2059,"type":716},"How Boxing Reduces Stress",{"type":712,"content":2061},[2062],{"text":2063,"type":716},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":712,"content":2065},[2066,2072,2074,2080],{"text":2067,"type":716,"marks":2068},"A study in Frontiers in Psychology",[2069],{"type":732,"attrs":2070},{"href":2071,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":2073,"type":716}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":2075,"type":716,"marks":2076},"stepping up to the bag",[2077],{"type":732,"attrs":2078},{"href":2079,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":2081,"type":716},", and getting into the rhythm can help reset your mindset after a long day.",{"type":1067,"attrs":2083,"content":2084},{"level":1069},[2085],{"text":2086,"type":716},"Boosting Confidence And Self-Esteem",{"type":712,"content":2088},[2089,2091,2097],{"text":2090,"type":716},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":2092,"type":716,"marks":2093},"boxing journey",[2094],{"type":732,"attrs":2095},{"href":2096,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":2098,"type":716},".",{"type":712,"content":2100},[2101,2107],{"text":2102,"type":716,"marks":2103},"Research supports this",[2104],{"type":732,"attrs":2105},{"href":2106,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":2108,"type":716}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":1067,"attrs":2110,"content":2111},{"level":1069},[2112],{"text":2113,"type":716},"Enhancing Focus and Mental Clarity",{"type":712,"content":2115},[2116],{"text":2117,"type":716},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":712,"content":2119},[2120],{"text":2121,"type":716},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":1067,"attrs":2123,"content":2124},{"level":1069},[2125],{"text":2126,"type":716},"Building Resilience and Mental Toughness",{"type":712,"content":2128},[2129],{"text":2130,"type":716},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":712,"content":2132},[2133,2139],{"text":2134,"type":716,"marks":2135},"Research highlights",[2136],{"type":732,"attrs":2137},{"href":2138,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":2140,"type":716}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":1067,"attrs":2142,"content":2143},{"level":1069},[2144],{"text":2145,"type":716},"The Power of Community",{"type":712,"content":2147},[2148],{"text":2149,"type":716},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":712,"content":2151},[2152],{"text":2153,"type":716},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":1067,"attrs":2155,"content":2156},{"level":1069},[2157],{"text":2158,"type":716},"Become Stronger Than Yesterday",{"type":712,"content":2160},[2161],{"text":2162,"type":716},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":712,"content":2164},[2165,2167,2173],{"text":2166,"type":716},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":2168,"type":716,"marks":2169},"welcome you to FightCamp",[2170],{"type":732,"attrs":2171},{"href":2172,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":2174,"type":716}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2176,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2181,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2182,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2177,"component":118,"meta_info":2178,"meta_title":7,"block_image":2179,"cover_image":2180,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2025-06-06 00:00",{"_uid":2185,"title":2015,"plugin":43,"description":2186},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":2188,"alt":2189,"name":7,"focus":7,"title":7,"source":7,"filename":2190,"copyright":7,"fieldtype":50,"meta_data":2191,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":2189,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":2201,"created_at":2202,"published_at":2203,"updated_at":2204,"id":2205,"uuid":2206,"content":2207,"slug":2458,"full_slug":2459,"sort_by_date":48,"position":2460,"tag_list":2461,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2462,"first_published_at":2203,"release_id":48,"lang":60,"path":1480,"alternates":2463,"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":2208,"faqs":2209,"title":2201,"topic":2250,"author":2265,"content":2266,"category":2440,"schedule":2448,"component":927,"meta_info":2449,"cover_image":2453,"description":2456,"contributors":2457},"2f244d75-004f-444f-bc2e-7551adea7b2f",[2210,2214,2218,2222,2226,2230,2234,2238,2242,2246],{"_uid":2211,"answer":2212,"question":2213,"component":959},"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":2215,"answer":2216,"question":2217,"component":959},"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":2219,"answer":2220,"question":2221,"component":959},"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":2223,"answer":2224,"question":2225,"component":959},"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":2227,"answer":2228,"question":2229,"component":959},"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":2231,"answer":2232,"question":2233,"component":959},"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":2235,"answer":2236,"question":2237,"component":959},"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":2239,"answer":2240,"question":2241,"component":959},"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":2243,"answer":2244,"question":2245,"component":959},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":2247,"answer":2248,"question":2249,"component":959},"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":2251,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2263,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2252,"component":39,"meta_info":2260,"block_image":2261,"cover_image":2262,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2253,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2258,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2254,"component":118,"meta_info":2255,"meta_title":7,"block_image":2256,"cover_image":2257,"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":709,"content":2267},[2268,2282,2286,2290,2303,2307,2310,2315,2319,2324,2344,2349,2353,2358,2361,2366,2370,2375,2378,2383,2386,2391,2394,2399,2403,2408,2411,2416,2420,2425,2436],{"type":712,"content":2269},[2270,2272,2280],{"text":2271,"type":716},"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":1418,"type":716,"marks":2273},[2274,2278],{"type":732,"attrs":2275},{"href":2276,"uuid":48,"anchor":48,"custom":2277,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":2279},"underline",{"text":2281,"type":716}," explains, that is the moment cupping therapy became mainstream.",{"type":712,"content":2283},[2284],{"text":2285,"type":716},"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":712,"content":2287},[2288],{"text":2289,"type":716},"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":1053,"attrs":2291},{"id":2292,"body":2293},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[2294],{"_uid":2295,"link":2296,"image":2298,"title":2302,"component":1065},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":2297,"target":735,"linktype":13,"fieldtype":14,"cached_url":2297},"https://youtu.be/6tjOG5AhObQ",{"id":2299,"alt":2300,"name":7,"focus":7,"title":2300,"filename":2301,"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",{"type":1067,"attrs":2304,"content":2305},{"level":1069},[2306],{"text":2213,"type":716},{"type":712,"content":2308},[2309],{"text":2212,"type":716},{"type":1067,"attrs":2311,"content":2312},{"level":1069},[2313],{"text":2314,"type":716},"What Does Cupping Do for the Body?",{"type":712,"content":2316},[2317],{"text":2318,"type":716},"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":1067,"attrs":2320,"content":2321},{"level":1075},[2322],{"text":2323,"type":716},"Cupping Therapy Benefits:",{"type":1103,"content":2325},[2326,2332,2338],{"type":1106,"content":2327},[2328],{"type":712,"content":2329},[2330],{"text":2331,"type":716},"Relieves Pain",{"type":1106,"content":2333},[2334],{"type":712,"content":2335},[2336],{"text":2337,"type":716},"Promotes Circulation",{"type":1106,"content":2339},[2340],{"type":712,"content":2341},[2342],{"text":2343,"type":716},"Muscle Release",{"type":1067,"attrs":2345,"content":2346},{"level":1069},[2347],{"text":2348,"type":716},"How Do You Know Where the Cups Need to go?",{"type":712,"content":2350},[2351],{"text":2352,"type":716},"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":1067,"attrs":2354,"content":2355},{"level":1069},[2356],{"text":2357,"type":716},"Is There Anything You Have to Do to Prepare for a Session?",{"type":712,"content":2359},[2360],{"text":2224,"type":716},{"type":1067,"attrs":2362,"content":2363},{"level":1069},[2364],{"text":2365,"type":716},"Can You Get Injured or Do it Wrong?",{"type":712,"content":2367},[2368],{"text":2369,"type":716},"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":1067,"attrs":2371,"content":2372},{"level":1069},[2373],{"text":2374,"type":716},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":712,"content":2376},[2377],{"text":2232,"type":716},{"type":1067,"attrs":2379,"content":2380},{"level":1069},[2381],{"text":2382,"type":716},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":712,"content":2384},[2385],{"text":2236,"type":716},{"type":1067,"attrs":2387,"content":2388},{"level":1069},[2389],{"text":2390,"type":716},"How Often do You Recommend a Cupping Session?",{"type":712,"content":2392},[2393],{"text":2240,"type":716},{"type":1067,"attrs":2395,"content":2396},{"level":1069},[2397],{"text":2398,"type":716},"How Much Does a Cupping Therapy Session Cost?",{"type":712,"content":2400},[2401],{"text":2402,"type":716},"$60 - $150 depending on experience.  ",{"type":1067,"attrs":2404,"content":2405},{"level":1069},[2406],{"text":2407,"type":716},"What Causes Cupping Therapy Marks?",{"type":712,"content":2409},[2410],{"text":2248,"type":716},{"type":1067,"attrs":2412,"content":2413},{"level":1069},[2414],{"text":2415,"type":716},"Cupping Therapy - Smash or Pass?",{"type":712,"content":2417},[2418],{"text":2419,"type":716},"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":1067,"attrs":2421,"content":2422},{"level":1069},[2423],{"text":2424,"type":716},"Train and Recover Like a Fighter",{"type":712,"content":2426},[2427,2428,2434],{"text":1957,"type":716},{"text":1444,"type":716,"marks":2429},[2430,2433],{"type":732,"attrs":2431},{"href":1448,"uuid":48,"anchor":48,"custom":2432,"target":735,"linktype":13},{},{"type":2279},{"text":2435,"type":716}," 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":712,"content":2437},[2438],{"text":2439,"type":716},"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":2441,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2446,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2442,"component":118,"meta_info":2443,"meta_title":7,"block_image":2444,"cover_image":2445,"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":2450,"title":2451,"plugin":43,"description":2452},"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":2454,"alt":2300,"name":7,"focus":7,"title":2300,"filename":2455,"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,[1477],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":2465,"created_at":2466,"published_at":2467,"updated_at":2468,"id":2469,"uuid":2470,"content":2471,"slug":2669,"full_slug":2670,"sort_by_date":48,"position":2671,"tag_list":2672,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2673,"first_published_at":2674,"release_id":48,"lang":60,"path":1480,"alternates":2675,"default_full_slug":48,"translated_slugs":48},"The Making of Performance Nutrition Path with Chris Algieri","2022-11-07T21:11:11.558Z","2022-12-29T17:18:31.293Z","2022-12-29T17:18:31.320Z",215557941,"91d3d933-deb8-4399-b6ee-31fd38eb85cd",{"_uid":2472,"faqs":2473,"title":2465,"topic":2482,"author":2497,"content":2498,"category":2650,"schedule":2658,"component":927,"meta_info":2659,"cover_image":2663,"description":2667,"contributors":2668},"d9c8be7d-587c-4496-9f56-f97f5d233323",[2474,2478],{"_uid":2475,"answer":2476,"question":2477,"component":959},"acaac58d-fac0-4b6f-b1f0-d3f1b1fdcbd7","Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the FightCamp App. He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.\n\nChris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”\n\nWhat Performance Means\n“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”\n\nThe goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.\n\nHere’s a taste of what to expect:\n\nChapter 1: Fasting – Not What You Eat, But How\nChris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.\n\nChapter 2: Fueling – Food as Fuel\nThis chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.\n\nChapter 3: Recovery – Food as Medicine\nAs Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.\n\nChapter 4: Supplements – Maximum Your Performance\nWhen it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.\n\nChapter 5: Sleep – More Sleep, More Gains\nThe importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.","What is the performance nutrition path on the FightCamp app?",{"_uid":2479,"answer":2480,"question":2481,"component":959},"af82aa45-e103-46f0-9818-a96c2c8404e1","World champion fighter, ringside analyst, author, and certified nutritionist Chris Algieri helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.","Who is Chris Algieri?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2483,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2495,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2496,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2484,"component":39,"meta_info":2492,"block_image":2493,"cover_image":2494,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2485,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2490,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2491,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2486,"component":118,"meta_info":2487,"meta_title":7,"block_image":2488,"cover_image":2489,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":709,"content":2499},[2500,2514,2526,2539,2543,2548,2559,2563,2567,2571,2576,2580,2585,2589,2594,2598,2603,2607,2612,2616,2627,2632,2642,2646],{"type":712,"content":2501},[2502,2504,2512],{"text":2503,"type":716},"World champion fighter, ringside analyst, author, and certified nutritionist ",{"text":2505,"type":716,"marks":2506},"Chris Algieri",[2507,2511],{"type":732,"attrs":2508},{"href":2509,"uuid":48,"anchor":48,"custom":2510,"target":735,"linktype":13},"https://www.instagram.com/chris_algieri",{},{"type":2279},{"text":2513,"type":716}," helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.",{"type":1053,"attrs":2515},{"id":2516,"body":2517},"5ca2645a-593f-4072-a1de-f7c9143be9b8",[2518],{"url":2519,"_uid":2520,"image":2521,"component":1090,"copyright_details":2525},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-94da23e7-e8c1-468f-9bd9-d6824e2b75dd",{"id":2522,"alt":2523,"name":7,"focus":7,"title":2523,"filename":2524,"copyright":7,"fieldtype":50,"is_external_url":9},6365108,"FightCamp App Series - Performance Nutrition Path with Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/6f6df86fdb/chris-algieri-fightcamp.png",[],{"type":712,"content":2527},[2528,2530,2537],{"text":2529,"type":716},"Now, Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the ",{"text":893,"type":716,"marks":2531},[2532,2536],{"type":732,"attrs":2533},{"href":2534,"uuid":48,"anchor":48,"custom":2535,"target":735,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2279},{"text":2538,"type":716},". He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.",{"type":712,"content":2540},[2541],{"text":2542,"type":716},"Chris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”",{"type":1067,"attrs":2544,"content":2545},{"level":1069},[2546],{"text":2547,"type":716},"What Performance Means",{"type":1053,"attrs":2549},{"id":2516,"body":2550},[2551],{"url":2552,"_uid":2553,"image":2554,"component":1090,"copyright_details":2558},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-e8da514a-8ce9-4324-b82e-01fe75aae0f8",{"id":2555,"alt":2556,"name":7,"focus":7,"title":2556,"filename":2557,"copyright":7,"fieldtype":50,"is_external_url":9},6316901,"FightCamp App Series - Performance Nutrition Path With Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/8515727b79/nutritionist-chris-algieri.png",[],{"type":712,"content":2560},[2561],{"text":2562,"type":716},"“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”",{"type":712,"content":2564},[2565],{"text":2566,"type":716},"The goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.",{"type":712,"content":2568},[2569],{"text":2570,"type":716},"Here’s a taste of what to expect:",{"type":1067,"attrs":2572,"content":2573},{"level":1075},[2574],{"text":2575,"type":716},"Chapter 1: Fasting – Not What You Eat, But How",{"type":712,"content":2577},[2578],{"text":2579,"type":716},"Chris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.",{"type":1067,"attrs":2581,"content":2582},{"level":1075},[2583],{"text":2584,"type":716},"Chapter 2: Fueling – Food as Fuel",{"type":712,"content":2586},[2587],{"text":2588,"type":716},"This chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.",{"type":1067,"attrs":2590,"content":2591},{"level":1075},[2592],{"text":2593,"type":716},"Chapter 3: Recovery – Food as Medicine",{"type":712,"content":2595},[2596],{"text":2597,"type":716},"As Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.",{"type":1067,"attrs":2599,"content":2600},{"level":1075},[2601],{"text":2602,"type":716},"Chapter 4: Supplements – Maximum Your Performance",{"type":712,"content":2604},[2605],{"text":2606,"type":716},"When it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.",{"type":1067,"attrs":2608,"content":2609},{"level":1075},[2610],{"text":2611,"type":716},"Chapter 5: Sleep – More Sleep, More Gains",{"type":712,"content":2613},[2614],{"text":2615,"type":716},"The importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.",{"type":1053,"attrs":2617},{"id":2618,"body":2619},"2a672e8b-41bf-471d-855d-3f0b482dc217",[2620],{"url":2621,"_uid":2622,"image":2623,"component":1090,"copyright_details":2626},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-be4d43e9-1818-44ea-8bc3-151b49cd694b",{"id":2624,"alt":2556,"name":7,"focus":7,"title":2556,"filename":2625,"copyright":7,"fieldtype":50,"is_external_url":9},6316900,"https://a.storyblok.com/f/115220/1100x1100/1d259fa7aa/fightcamp-x-chris-algieri.png",[],{"type":1067,"attrs":2628,"content":2629},{"level":1069},[2630],{"text":2631,"type":716},"Training for Life",{"type":712,"content":2633},[2634,2635,2641],{"text":1957,"type":716},{"text":1444,"type":716,"marks":2636},[2637,2640],{"type":732,"attrs":2638},{"href":1448,"uuid":48,"anchor":48,"custom":2639,"target":735,"linktype":13},{},{"type":2279},{"text":2435,"type":716},{"type":712,"content":2643},[2644],{"text":2645,"type":716},"FightCamp members also get exclusive access to experts like Chris Algieri, who helps athletes at the top of their game push even higher. His insight into optimizing athletic performance can upgrade your training and your life in ways you never thought possible.  ",{"type":712,"content":2647},[2648],{"text":2649,"type":716}," 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":2651,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2656,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2657,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2652,"component":118,"meta_info":2653,"meta_title":7,"block_image":2654,"cover_image":2655,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-14 00:00",{"_uid":2660,"title":2661,"plugin":43,"description":2662},"ecce3d1d-b686-4b6f-aa47-ccd03906f08a","Making of Performance Nutrition with Chris Algieri | FightCamp","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App.",{"id":2664,"alt":2665,"name":7,"focus":7,"title":2665,"filename":2666,"copyright":7,"fieldtype":50,"is_external_url":9},6316721,"FightCamp App Series - Performance Nutrition Path with Chris Algieri ","https://a.storyblok.com/f/115220/2400x990/a78fb1f7b5/making-of-performance-nutrition-with-chris-algieri-fightcamp.png","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App",[],"the-making-of-performance-nutrition-path-with-chris-algieri","blogs/the-making-of-performance-nutrition-path-with-chris-algieri",-5360,[1477],"09060c20-ff5a-4a8b-910c-15ad2e712700","2022-11-14T02:49:04.889Z",[],{"name":2677,"created_at":2678,"published_at":2679,"updated_at":2680,"id":2681,"uuid":2682,"content":2683,"slug":2954,"full_slug":2955,"sort_by_date":48,"position":2956,"tag_list":2957,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2958,"first_published_at":2679,"release_id":48,"lang":60,"path":1480,"alternates":2959,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":2684,"faqs":2685,"title":2677,"topic":2714,"author":2729,"content":2730,"category":2937,"schedule":2945,"component":927,"meta_info":2946,"cover_image":2949,"description":2948,"contributors":2953},"b2b1146f-442b-421a-a956-85a2c819c1b2",[2686,2690,2694,2698,2702,2706,2710],{"_uid":2687,"answer":2688,"question":2689,"component":959},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":2691,"answer":2692,"question":2693,"component":959},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":2695,"answer":2696,"question":2697,"component":959},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":2699,"answer":2700,"question":2701,"component":959},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":2703,"answer":2704,"question":2705,"component":959},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":2707,"answer":2708,"question":2709,"component":959},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":2711,"answer":2712,"question":2713,"component":959},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2715,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2727,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2716,"component":39,"meta_info":2724,"block_image":2725,"cover_image":2726,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2717,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2718,"component":118,"meta_info":2719,"meta_title":7,"block_image":2720,"cover_image":2721,"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":709,"content":2731},[2732,2752,2756,2762,2774,2778,2783,2795,2800,2804,2824,2836,2840,2851,2856,2860,2872,2876,2888,2893,2904,2907,2912,2924,2928],{"type":712,"content":2733},[2734,2736,2742,2744,2750],{"text":2735,"type":716},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":2737,"type":716,"marks":2738},"overall mental health",[2739],{"type":732,"attrs":2740},{"href":2741,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2743,"type":716},". Then, there are the physical benefits, from ",{"text":2745,"type":716,"marks":2746},"boosting endurance",[2747],{"type":732,"attrs":2748},{"href":2749,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":2751,"type":716}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":712,"content":2753},[2754],{"text":2755,"type":716},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":1067,"attrs":2757,"content":2758},{"level":1069},[2759,2761],{"text":2760,"type":716},"Ways Exercise Can Help You Maximize Sleep",{"type":883},{"type":1053,"attrs":2763},{"id":2764,"body":2765},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[2766],{"url":2767,"_uid":2768,"image":2769,"component":1090,"copyright_details":2773},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":2770,"alt":2771,"name":7,"focus":48,"title":2771,"filename":2772,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":712,"content":2775},[2776],{"text":2777,"type":716},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":1067,"attrs":2779,"content":2780},{"level":1075},[2781],{"text":2782,"type":716},"1. Decreases Sleep Onset",{"type":712,"content":2784},[2785,2787,2793],{"text":2786,"type":716},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":2788,"type":716,"marks":2789},"Sleep onset",[2790],{"type":732,"attrs":2791},{"href":2792,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":2794,"type":716},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":1067,"attrs":2796,"content":2797},{"level":1075},[2798],{"text":2799,"type":716},"2. Enhances Restorative and REM Sleep",{"type":712,"content":2801},[2802],{"text":2803,"type":716},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":1103,"content":2805},[2806,2812,2818],{"type":1106,"content":2807},[2808],{"type":712,"content":2809},[2810],{"text":2811,"type":716},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":1106,"content":2813},[2814],{"type":712,"content":2815},[2816],{"text":2817,"type":716},"Stage 2 - You are in a light sleep mode",{"type":1106,"content":2819},[2820],{"type":712,"content":2821},[2822],{"text":2823,"type":716},"Stage 3 - You are in a deep sleep mode",{"type":712,"content":2825},[2826,2828,2834],{"text":2827,"type":716},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":2829,"type":716,"marks":2830},"REM sleep",[2831],{"type":732,"attrs":2832},{"href":2833,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":2835,"type":716}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":712,"content":2837},[2838],{"text":2839,"type":716},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":712,"content":2841},[2842,2844,2849],{"text":2843,"type":716},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1615,"type":716,"marks":2845},[2846],{"type":732,"attrs":2847},{"href":2848,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":2850,"type":716}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":1067,"attrs":2852,"content":2853},{"level":1075},[2854],{"text":2855,"type":716},"3. Improves Sleep Quality",{"type":712,"content":2857},[2858],{"text":2859,"type":716},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":712,"content":2861},[2862,2864,2870],{"text":2863,"type":716},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":2865,"type":716,"marks":2866},"analysis",[2867],{"type":732,"attrs":2868},{"href":2869,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":2871,"type":716}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":712,"content":2873},[2874],{"text":2875,"type":716},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":712,"content":2877},[2878,2880,2886],{"text":2879,"type":716},"Numerous ",{"text":2881,"type":716,"marks":2882},"studies",[2883],{"type":732,"attrs":2884},{"href":2885,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":2887,"type":716}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":1067,"attrs":2889,"content":2890},{"level":1069},[2891],{"text":2892,"type":716},"Better Sleep for Better Performance",{"type":1053,"attrs":2894},{"id":2764,"body":2895},[2896],{"url":2897,"_uid":2898,"image":2899,"component":1090,"copyright_details":2903},{"id":7,"url":7,"linktype":1084,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":2900,"alt":2901,"name":7,"focus":48,"title":2901,"filename":2902,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":712,"content":2905},[2906],{"text":2712,"type":716},{"type":1067,"attrs":2908,"content":2909},{"level":1069},[2910],{"text":2911,"type":716},"Sleeping for Success",{"type":712,"content":2913},[2914,2916,2922],{"text":2915,"type":716},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":2917,"type":716,"marks":2918},"recovery",[2919],{"type":732,"attrs":2920},{"href":2921,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2923,"type":716}," means better training performance.",{"type":1067,"attrs":2925,"content":2926},{"level":1069},[2927],{"text":1438,"type":716},{"type":712,"content":2929},[2930,2931,2935],{"text":1957,"type":716},{"text":1444,"type":716,"marks":2932},[2933],{"type":732,"attrs":2934},{"href":1448,"uuid":48,"anchor":48,"target":735,"linktype":13},{"text":2936,"type":716}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2938,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2943,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2944,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2939,"component":118,"meta_info":2940,"meta_title":7,"block_image":2941,"cover_image":2942,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":2947,"title":2677,"plugin":43,"description":2948},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":2950,"alt":2951,"name":7,"focus":48,"title":2951,"filename":2952,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1477],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":927,"created_at":2961,"published_at":2962,"updated_at":2963,"id":2964,"uuid":2965,"content":2966,"slug":927,"full_slug":2987,"sort_by_date":48,"position":446,"tag_list":2988,"is_startpage":9,"parent_id":2989,"meta_data":48,"group_id":2990,"first_published_at":2991,"release_id":48,"lang":60,"path":7,"alternates":2992,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2967,"component":2968,"meta_info":2969,"custom_content_list":2971},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2970,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2972,2977,2982],{"_uid":2973,"label":2974,"value":2975,"dev_id":2976,"component":716},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2978,"label":2979,"value":2980,"dev_id":2981,"component":716},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2983,"label":2984,"value":2985,"dev_id":2986,"component":716},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353525049]