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Their natural sugars will give you the energy boost you need, especially when you’re working out, without causing your body to crash later. Plus, they’re packed with electrolytes that will help replenish your muscles after a workout. Replace milk chocolate with dark chocolate to give you a snack that’s rich in antioxidants.","What is a healthy alternative to a s'more?",{"_uid":676,"answer":677,"question":678,"component":670},"cd66c59d-d133-406a-9f3f-6acff975e1ab","Try this healthier version of the classic sugar cookie:\nBrown Sugar Cookies\n- Brown sugar is known to contain minerals such as calcium, iron, potassium, and magnesium. It also has fewer calories than white sugar. If you are looking for a nutritious snack with a similar sweetness level as one that usually contains white sugar, opt to replace either some or all of the white sugar in a recipe with brown sugar. Next time you’re making sugar cookies, make them brown sugar cookies!","What is a healthy alternative to the classic sugar cookie?",{"_uid":680,"answer":681,"question":682,"component":670},"f8b789e7-0160-41bc-af34-4949560fbff8","Try this healthier version of an ice cream sundae:\nDried Nuts with Plant-Based Ice Cream & Dark Chocolate Syrup\n- Now’s your chance to re-enact the “Home Alone II” hotel scene. Kevin McCallister spent $967 on room service, but the ice cream seemed worth it. Plant-based ice cream eliminates dairy and utilizes more nutritious ingredients. Dried nuts are also loaded with protein and known to aid with weight loss. Don’t forget to drizzle on some dark chocolate syrup to make a “healthy” ice cream sundae! Yum!","What is a healthy alternative to an ice cream sundae?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":684,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":717,"full_slug":718,"sort_by_date":48,"position":719,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":7,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":713,"social_link_twitter":714,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":715,"social_link_linkedin":7,"social_link_instagram":716,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":726,"content":727},"doc",[728,744,751,757,768,781,785,790,799,808,812,817,826,836,848,853,857],{"type":729,"content":730},"paragraph",[731,734,742],{"text":732,"type":733},"There is nothing more comforting than having finished a ","text",{"text":735,"type":733,"marks":736},"workout",[737],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-punching-bag-hiit-workout-for-the-holidays/","_blank",{"text":743,"type":733}," and eating s’mores in front of a cozy fireplace with an Ugly Christmas Sweater on while holiday music plays softly in the background. What’s uncomfortable is the amount of sugar sandwiched into that double-layered chocolate, gelatin-filled marshmallow. Keep reading, and let’s turn that sugar-packed s’more into a nutritious alternative along with our other holiday favorites.",{"type":745,"attrs":746,"content":748},"heading",{"level":747},2,[749],{"text":750,"type":733},"3 Classic Holiday Snacks–Reimagined!",{"type":745,"attrs":752,"content":754},{"level":753},3,[755],{"text":756,"type":733},"Dark Chocolate with Strawberries & Plant-Based Marshmallows",{"type":729,"content":758},[759,764],{"text":760,"type":733,"marks":761},"[An alternative to s'mores]",[762],{"type":763},"bold",{"type":765,"marks":766},"hard_break",[767],{"type":763},{"type":769,"attrs":770},"blok",{"id":771,"body":772},"378c0ddf-b0ee-47f1-8c0f-9d507020db2f",[773],{"_uid":774,"image":775,"component":779,"copyright_details":780},"i-39f64206-9e1b-4c70-9f6f-c46f83fb9b38",{"id":776,"alt":777,"name":7,"focus":48,"title":777,"filename":778,"copyright":7,"fieldtype":50},3566743,"Strawberries, Dark Chocolate, & Plant-Based Marshmallows","https://a.storyblok.com/f/115220/1100x1100/e9584c56a0/healthy_smores.png","content_image",[],{"type":729,"content":782},[783],{"text":784,"type":733},"Strawberries are a great energy source. Their natural sugars will give you the energy boost you need, especially when you’re working out, without causing your body to crash later. Plus, they’re packed with electrolytes that will help replenish your muscles after a workout. Replace milk chocolate with dark chocolate to give you a snack that’s rich in antioxidants.",{"type":745,"attrs":786,"content":787},{"level":753},[788],{"text":789,"type":733},"Brown Sugar Cookies",{"type":729,"content":791},[792,796],{"text":793,"type":733,"marks":794},"[An alternative to classic sugar cookies]",[795],{"type":763},{"type":765,"marks":797},[798],{"type":763},{"type":769,"attrs":800},{"id":771,"body":801},[802],{"_uid":803,"image":804,"component":779,"copyright_details":807},"i-a00506ff-59c9-4218-8018-75a18a3cc418",{"id":805,"alt":789,"name":7,"focus":48,"title":789,"filename":806,"copyright":7,"fieldtype":50},3567052,"https://a.storyblok.com/f/115220/1100x1100/da3e211b4a/brown-sugar-cookies.png",[],{"type":729,"content":809},[810],{"text":811,"type":733},"Brown sugar is known to contain minerals such as calcium, iron, potassium, and magnesium. It also has fewer calories than white sugar. If you are looking for a nutritious sweet snack with a similar sweetness level as one that usually contains white sugar, opt to replace either some or all of the white sugar in a recipe with brown sugar. Next time you’re making sugar cookies, make them brown sugar cookies!",{"type":745,"attrs":813,"content":814},{"level":753},[815],{"text":816,"type":733},"Dried Nuts with Plant-Based Ice Cream & Dark Chocolate Syrup",{"type":729,"content":818},[819,823],{"text":820,"type":733,"marks":821},"[An alternative to an ice cream sundae]",[822],{"type":763},{"type":765,"marks":824},[825],{"type":763},{"type":769,"attrs":827},{"id":771,"body":828},[829],{"_uid":830,"image":831,"component":779,"copyright_details":835},"i-3a557909-c222-4fb0-b957-0413f986a6c1",{"id":832,"alt":833,"name":7,"focus":48,"title":833,"filename":834,"copyright":7,"fieldtype":50},3566837,"Healthy Ice Cream Sundae","https://a.storyblok.com/f/115220/1100x1100/e5c997bd16/healthy_ice_cream_sundae.png",[],{"type":729,"content":837},[838,840,846],{"text":839,"type":733},"Now’s your chance to re-enact the “Home Alone II” hotel scene. Kevin McCallister spent $967 on room service, but the ice cream seemed worth it. Plant-based ice cream eliminates dairy and utilizes more nutritious ingredients. Dried nuts are also loaded with ",{"text":841,"type":733,"marks":842},"protein",[843],{"type":738,"attrs":844},{"href":845,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":847,"type":733}," and known to aid with weight loss. Don’t forget to drizzle on some dark chocolate syrup to make a “healthy” ice cream sundae! Yum!",{"type":745,"attrs":849,"content":850},{"level":747},[851],{"text":852,"type":733},"Savor The Sweet Moment",{"type":729,"content":854},[855],{"text":856,"type":733},"Give these tasty treats a try, and you won’t regret it–less bloat, less guilt, and a far better chance of kicking off your New Year’s Resolutions on the right foot. Let’s make the holidays sweet and healthy!",{"type":729,"content":858},[859,861,867,869,875,877,883],{"text":860,"type":733},"If you have any holiday recipes with a healthier twist you’d like to share, or you want me to whip up an alternative to your favorite “guilty pleasure” snacks, give me a shoutout in the FightCamp ",{"text":862,"type":733,"marks":863},"Facebook Community",[864],{"type":738,"attrs":865},{"href":866,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":868,"type":733}," and I’ll hop in the kitchen and help you out. You ",{"text":870,"type":733,"marks":871},"train like a fighter",[872],{"type":738,"attrs":873},{"href":874,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":876,"type":733},", so why not ",{"text":878,"type":733,"marks":879},"eat like a fighter",[880],{"type":738,"attrs":881},{"href":882,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-healthy-eating-tips-for-winter/",{"text":884,"type":733},"!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":886,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":891,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":892,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":887,"component":118,"meta_info":888,"meta_title":7,"block_image":889,"cover_image":890,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-12-24 00:00","article",{"_uid":896,"title":657,"plugin":43,"description":897},"fa07ea1f-38db-4440-88b6-9f191afbcbbd","We’ve rounded up the most delicious (and healthiest!) holiday snacks that will keep your diet in check during the holiday season and the New Year.",{"id":899,"alt":900,"name":7,"focus":48,"title":900,"filename":901,"copyright":7,"fieldtype":50},3567050,"'Tis The Season To Be Healthy | Holiday Snacks","https://a.storyblok.com/f/115220/2400x990/e2d25ee00d/tis-the-season-to-be-healthy-holiday-snacks.png","tis-the-season-to-be-healthy-holiday-snacks","blogs/tis-the-season-to-be-healthy-holiday-snacks",-3070,[906],"featured",60887917,"de80bb7a-47a9-4c09-bcdb-6f69a985f03c","2021-12-24T01:25:00.000Z","wellness/tis-the-season-to-be-healthy-holiday-snacks",[],["Reactive",913],[914,1140,1371,1547,1770,2274],{"name":915,"created_at":916,"published_at":917,"updated_at":918,"id":919,"uuid":920,"content":921,"slug":1132,"full_slug":1133,"sort_by_date":48,"position":1134,"tag_list":1135,"is_startpage":9,"parent_id":907,"meta_data":48,"group_id":1136,"first_published_at":1137,"release_id":48,"lang":60,"path":1138,"alternates":1139,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":922,"faqs":923,"title":915,"topic":932,"author":947,"content":948,"category":1113,"schedule":1121,"component":894,"meta_info":1122,"cover_image":1126,"description":1130,"contributors":1131},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[924,928],{"_uid":925,"answer":926,"question":927,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":929,"answer":930,"question":931,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":933,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":945,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":934,"component":39,"meta_info":942,"block_image":943,"cover_image":944,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":935,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":940,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":941,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":936,"component":118,"meta_info":937,"meta_title":7,"block_image":938,"cover_image":939,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":726,"content":949},[950,955,959,963,966,971,976,980,985,1010,1015,1019,1024,1028,1033,1037,1042,1076,1081,1085,1099],{"type":745,"attrs":951,"content":952},{"level":747},[953],{"text":954,"type":733},"Improve Your Sleep Hygiene",{"type":729,"content":956},[957],{"text":958,"type":733},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":745,"attrs":960,"content":961},{"level":747},[962],{"text":927,"type":733},{"type":729,"content":964},[965],{"text":926,"type":733},{"type":745,"attrs":967,"content":968},{"level":747},[969],{"text":970,"type":733},"6 Tips For Good Sleep Hygiene",{"type":745,"attrs":972,"content":973},{"level":753},[974],{"text":975,"type":733},"1. Establish a Regular Bedtime Routine ",{"type":729,"content":977},[978],{"text":979,"type":733},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":745,"attrs":981,"content":982},{"level":753},[983],{"text":984,"type":733},"2. Be Cool and Calm",{"type":729,"content":986},[987,989,998,1000,1008],{"text":988,"type":733},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":990,"type":733,"marks":991},"sleep experts",[992,996],{"type":738,"attrs":993},{"href":994,"uuid":48,"anchor":48,"custom":995,"target":741,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":997},"underline",{"text":999,"type":733},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1001,"type":733,"marks":1002},"CDC",[1003,1007],{"type":738,"attrs":1004},{"href":1005,"uuid":48,"anchor":48,"custom":1006,"target":741,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":997},{"text":1009,"type":733},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":745,"attrs":1011,"content":1012},{"level":753},[1013],{"text":1014,"type":733},"3. Keep it Light Before Bed ",{"type":729,"content":1016},[1017],{"text":1018,"type":733},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":745,"attrs":1020,"content":1021},{"level":753},[1022],{"text":1023,"type":733},"4. Limit Naps During the Day ",{"type":729,"content":1025},[1026],{"text":1027,"type":733},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":745,"attrs":1029,"content":1030},{"level":753},[1031],{"text":1032,"type":733},"5. Avoid Looking at the Clock",{"type":729,"content":1034},[1035],{"text":1036,"type":733},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":745,"attrs":1038,"content":1039},{"level":753},[1040],{"text":1041,"type":733},"6. FightCamp First Thing in the Morning ",{"type":729,"content":1043},[1044,1046,1054,1056,1064,1066,1074],{"text":1045,"type":733},"For ",{"text":1047,"type":733,"marks":1048},"improved sleep",[1049,1053],{"type":738,"attrs":1050},{"href":1051,"uuid":48,"anchor":48,"custom":1052,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":997},{"text":1055,"type":733},", select an aerobic workout in the morning and complete it. ",{"text":1057,"type":733,"marks":1058},"Studies",[1059,1063],{"type":738,"attrs":1060},{"href":1061,"uuid":48,"anchor":48,"custom":1062,"target":741,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":997},{"text":1065,"type":733}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1067,"type":733,"marks":1068},"pressure to sleep",[1069,1073],{"type":738,"attrs":1070},{"href":1071,"uuid":48,"anchor":48,"custom":1072,"target":741,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":997},{"text":1075,"type":733}," builds up the longer you stay awake and decreases when you sleep.",{"type":745,"attrs":1077,"content":1078},{"level":747},[1079],{"text":1080,"type":733},"Train Like a Fighter, Sleep Like a Baby",{"type":729,"content":1082},[1083],{"text":1084,"type":733},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":729,"content":1086},[1087,1089,1097],{"text":1088,"type":733},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1090,"type":733,"marks":1091},"FightCamp",[1092,1096],{"type":738,"attrs":1093},{"href":1094,"uuid":48,"anchor":48,"custom":1095,"target":741,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":997},{"text":1098,"type":733}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":729,"content":1100},[1101,1103,1111],{"text":1102,"type":733},"As ",{"text":1104,"type":733,"marks":1105},"Mike Tyson",[1106,1110],{"type":738,"attrs":1107},{"href":1108,"uuid":48,"anchor":48,"custom":1109,"target":741,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":997},{"text":1112,"type":733}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1114,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1119,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1120,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1115,"component":118,"meta_info":1116,"meta_title":7,"block_image":1117,"cover_image":1118,"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":1123,"title":1124,"plugin":43,"description":1125},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1127,"alt":1128,"name":7,"focus":7,"title":1128,"filename":1129,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[906],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z","wellness/{{story.slug}}",[],{"name":1141,"created_at":1142,"published_at":1143,"updated_at":1144,"id":1145,"uuid":1146,"content":1147,"slug":1364,"full_slug":1365,"sort_by_date":48,"position":1366,"tag_list":1367,"is_startpage":9,"parent_id":907,"meta_data":48,"group_id":1368,"first_published_at":1369,"release_id":48,"lang":60,"path":1138,"alternates":1370,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1148,"faqs":1149,"title":1141,"topic":1158,"author":947,"content":1173,"category":1345,"schedule":1353,"component":894,"meta_info":1354,"cover_image":1358,"description":1362,"contributors":1363},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1150,1154],{"_uid":1151,"answer":1152,"question":1153,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1155,"answer":1156,"question":1157,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1159,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1171,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1172,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1160,"component":39,"meta_info":1168,"block_image":1169,"cover_image":1170,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1161,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1166,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1167,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1162,"component":118,"meta_info":1163,"meta_title":7,"block_image":1164,"cover_image":1165,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":1174},[1175,1180,1191,1204,1214,1219,1229,1234,1258,1263,1267,1272,1276,1281,1285,1290,1294,1299,1309,1341],{"type":745,"attrs":1176,"content":1177},{"level":747},[1178],{"text":1179,"type":733},"Are You Ready to Make the Most of the New Year?  ",{"type":729,"content":1181},[1182,1184,1189],{"text":1183,"type":733},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1185,"type":733,"marks":1186},"path",[1187],{"type":1188},"italic",{"text":1190,"type":733},", which is a way to stay organized as you achieve your goals. ",{"type":769,"attrs":1192},{"id":1193,"body":1194},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1195],{"url":1196,"_uid":1198,"image":1199,"component":779,"copyright_details":1203},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1200,"alt":1201,"name":7,"focus":7,"title":1201,"filename":1202,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":729,"content":1205},[1206,1208,1212],{"text":1207,"type":733},"A popular and effective way to create a ",{"text":1209,"type":733,"marks":1210},"path ",[1211],{"type":1188},{"text":1213,"type":733},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":745,"attrs":1215,"content":1216},{"level":747},[1217],{"text":1218,"type":733},"How to Make S.M.A.R.T. Goals for the New Year",{"type":769,"attrs":1220},{"id":1193,"body":1221},[1222],{"url":1223,"_uid":1224,"image":1225,"component":779,"copyright_details":1228},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1226,"alt":1201,"name":7,"focus":7,"title":1201,"filename":1227,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":745,"attrs":1230,"content":1231},{"level":753},[1232],{"text":1233,"type":733},"1. Make Your Goals Specific",{"type":729,"content":1235},[1236,1238,1246,1248,1256],{"text":1237,"type":733},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1239,"type":733,"marks":1240},"30 minutes per day",[1241,1245],{"type":738,"attrs":1242},{"href":1243,"uuid":48,"anchor":48,"custom":1244,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":997},{"text":1247,"type":733}," and following a ",{"text":1249,"type":733,"marks":1250},"healthy meal plan",[1251,1255],{"type":738,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"custom":1254,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":997},{"text":1257,"type":733},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":745,"attrs":1259,"content":1260},{"level":753},[1261],{"text":1262,"type":733},"2. Make Your Goals Measurable ",{"type":729,"content":1264},[1265],{"text":1266,"type":733},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":745,"attrs":1268,"content":1269},{"level":753},[1270],{"text":1271,"type":733},"3. Make Your Goals Attainable",{"type":729,"content":1273},[1274],{"text":1275,"type":733},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":745,"attrs":1277,"content":1278},{"level":753},[1279],{"text":1280,"type":733},"4. Make Your Goals Relevant",{"type":729,"content":1282},[1283],{"text":1284,"type":733},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":745,"attrs":1286,"content":1287},{"level":753},[1288],{"text":1289,"type":733},"5. Make Your Goals Time-Bound",{"type":729,"content":1291},[1292],{"text":1293,"type":733},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":745,"attrs":1295,"content":1296},{"level":747},[1297],{"text":1298,"type":733},"Train S.M.A.R.T. Like a Fighter",{"type":769,"attrs":1300},{"id":1193,"body":1301},[1302],{"url":1303,"_uid":1304,"image":1305,"component":779,"copyright_details":1308},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1306,"alt":1201,"name":7,"focus":7,"title":1201,"filename":1307,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":729,"content":1310},[1311,1313,1321,1323,1331,1333,1339],{"text":1312,"type":733},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1314,"type":733,"marks":1315},"Facebook",[1316,1320],{"type":738,"attrs":1317},{"href":1318,"uuid":48,"anchor":48,"custom":1319,"target":741,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":997},{"text":1322,"type":733}," and ",{"text":1324,"type":733,"marks":1325},"Instagram",[1326,1330],{"type":738,"attrs":1327},{"href":1328,"uuid":48,"anchor":48,"custom":1329,"target":741,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":997},{"text":1332,"type":733},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1090,"type":733,"marks":1334},[1335,1338],{"type":738,"attrs":1336},{"href":1094,"uuid":48,"anchor":48,"custom":1337,"target":741,"linktype":13},{},{"type":997},{"text":1340,"type":733}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":729,"content":1342},[1343],{"text":1344,"type":733},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1346,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1351,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1352,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1347,"component":118,"meta_info":1348,"meta_title":7,"block_image":1349,"cover_image":1350,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1355,"title":1356,"plugin":43,"description":1357},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1359,"alt":1360,"name":7,"focus":7,"title":1360,"filename":1361,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[906],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1372,"created_at":1373,"published_at":1374,"updated_at":1375,"id":1376,"uuid":1377,"content":1378,"slug":1540,"full_slug":1541,"sort_by_date":48,"position":1542,"tag_list":1543,"is_startpage":9,"parent_id":907,"meta_data":48,"group_id":1544,"first_published_at":1545,"release_id":48,"lang":60,"path":1138,"alternates":1546,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":1379,"faqs":1380,"title":1372,"topic":1389,"author":1404,"content":1405,"category":1521,"schedule":1529,"component":894,"meta_info":1530,"cover_image":1534,"description":1538,"contributors":1539},"357626bb-6aad-48f7-8c87-99219b73aed0",[1381,1385],{"_uid":1382,"answer":1383,"question":1384,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":1386,"answer":1387,"question":1388,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1390,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1402,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1391,"component":39,"meta_info":1399,"block_image":1400,"cover_image":1401,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1392,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1393,"component":118,"meta_info":1394,"meta_title":7,"block_image":1395,"cover_image":1396,"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},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":726,"content":1406},[1407,1411,1415,1428,1432,1435,1440,1454,1478,1501,1506,1517],{"type":729,"content":1408},[1409],{"text":1410,"type":733},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":745,"attrs":1412,"content":1413},{"level":747},[1414],{"text":1384,"type":733},{"type":729,"content":1416},[1417,1419,1426],{"text":1418,"type":733},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":1420,"type":733,"marks":1421},"FightCamp app",[1422,1425],{"type":738,"attrs":1423},{"href":874,"uuid":48,"anchor":48,"custom":1424,"target":741,"linktype":13},{},{"type":997},{"text":1427,"type":733}," are all examples of fitness goals.",{"type":745,"attrs":1429,"content":1430},{"level":747},[1431],{"text":1388,"type":733},{"type":729,"content":1433},[1434],{"text":1387,"type":733},{"type":745,"attrs":1436,"content":1437},{"level":747},[1438],{"text":1439,"type":733},"Setting Your Goals",{"type":729,"content":1441},[1442,1444,1452],{"text":1443,"type":733},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":1445,"type":733,"marks":1446},"SMART goals",[1447,1451],{"type":738,"attrs":1448},{"href":1449,"uuid":48,"anchor":48,"custom":1450,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":997},{"text":1453,"type":733}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":729,"content":1455},[1456,1458,1466,1468,1476],{"text":1457,"type":733},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":1459,"type":733,"marks":1460},"accountability partners",[1461,1465],{"type":738,"attrs":1462},{"href":1463,"uuid":48,"anchor":48,"custom":1464,"target":741,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":997},{"text":1467,"type":733},". People who have someone they are accountable to are ",{"text":1469,"type":733,"marks":1470},"95% more likely to hit their goals",[1471,1475],{"type":738,"attrs":1472},{"href":1473,"uuid":48,"anchor":48,"custom":1474,"target":741,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":997},{"text":1477,"type":733},". ",{"type":729,"content":1479},[1480,1482,1489,1491,1499],{"text":1481,"type":733},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":1483,"type":733,"marks":1484},"FightCamp Community",[1485,1488],{"type":738,"attrs":1486},{"href":1318,"uuid":48,"anchor":48,"custom":1487,"target":741,"linktype":13},"[object Object]",{"type":997},{"text":1490,"type":733}," and tag the ",{"text":1492,"type":733,"marks":1493},"Trainers",[1494,1498],{"type":738,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":997},{"text":1500,"type":733}," and me and we’ll help you stay accountable. ",{"type":745,"attrs":1502,"content":1503},{"level":747},[1504],{"text":1505,"type":733},"Train Like a Fighter",{"type":729,"content":1507},[1508,1509,1515],{"text":1088,"type":733},{"text":1090,"type":733,"marks":1510},[1511,1514],{"type":738,"attrs":1512},{"href":1094,"uuid":48,"anchor":48,"custom":1513,"target":741,"linktype":13},{},{"type":997},{"text":1516,"type":733}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":729,"content":1518},[1519],{"text":1520,"type":733},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1522,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1527,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1528,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1523,"component":118,"meta_info":1524,"meta_title":7,"block_image":1525,"cover_image":1526,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":1531,"title":1532,"plugin":43,"description":1533},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":1535,"alt":1536,"name":7,"focus":7,"title":1536,"filename":1537,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[906],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1548,"created_at":1549,"published_at":1550,"updated_at":1551,"id":1552,"uuid":1553,"content":1554,"slug":1763,"full_slug":1764,"sort_by_date":48,"position":1765,"tag_list":1766,"is_startpage":9,"parent_id":907,"meta_data":48,"group_id":1767,"first_published_at":1768,"release_id":48,"lang":60,"path":1138,"alternates":1769,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":1555,"faqs":1556,"title":1548,"topic":1585,"author":1600,"content":1601,"category":1744,"schedule":1752,"component":894,"meta_info":1753,"cover_image":1757,"description":1761,"contributors":1762},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[1557,1561,1565,1569,1573,1577,1581],{"_uid":1558,"answer":1559,"question":1560,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":1562,"answer":1563,"question":1564,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":1566,"answer":1567,"question":1568,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":1570,"answer":1571,"question":1572,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":1574,"answer":1575,"question":1576,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":1578,"answer":1579,"question":1580,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":1582,"answer":1583,"question":1584,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1586,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1598,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1599,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1587,"component":39,"meta_info":1595,"block_image":1596,"cover_image":1597,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1588,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1593,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1594,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1589,"component":118,"meta_info":1590,"meta_title":7,"block_image":1591,"cover_image":1592,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":726,"content":1602},[1603,1607,1611,1615,1619,1622,1626,1639,1673,1678,1681,1685,1689,1699,1703,1707,1710,1714,1717,1721,1724,1729,1740],{"type":729,"content":1604},[1605],{"text":1606,"type":733},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":729,"content":1608},[1609],{"text":1610,"type":733},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":729,"content":1612},[1613],{"text":1614,"type":733},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":745,"attrs":1616,"content":1617},{"level":753},[1618],{"text":1560,"type":733},{"type":729,"content":1620},[1621],{"text":1559,"type":733},{"type":745,"attrs":1623,"content":1624},{"level":753},[1625],{"text":1564,"type":733},{"type":729,"content":1627},[1628,1630,1637],{"text":1629,"type":733},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":1631,"type":733,"marks":1632},"posture",[1633],{"type":738,"attrs":1634},{"href":1635,"uuid":48,"anchor":48,"custom":1636,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":1638,"type":733}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":1640,"content":1641},"bullet_list",[1642,1649,1655,1661,1667],{"type":1643,"content":1644},"list_item",[1645],{"type":729,"content":1646},[1647],{"text":1648,"type":733},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1643,"content":1650},[1651],{"type":729,"content":1652},[1653],{"text":1654,"type":733},"Swing your arms gently at approximately a 90-degree angle",{"type":1643,"content":1656},[1657],{"type":729,"content":1658},[1659],{"text":1660,"type":733},"Land on your heel with every step",{"type":1643,"content":1662},[1663],{"type":729,"content":1664},[1665],{"text":1666,"type":733},"Move your hips forward (not side-to-side)",{"type":1643,"content":1668},[1669],{"type":729,"content":1670},[1671],{"text":1672,"type":733},"Aim for shorter, brisker strides",{"type":745,"attrs":1674,"content":1675},{"level":753},[1676],{"text":1677,"type":733},"How Long Should You Power Walk For?",{"type":729,"content":1679},[1680],{"text":1567,"type":733},{"type":745,"attrs":1682,"content":1683},{"level":753},[1684],{"text":1572,"type":733},{"type":729,"content":1686},[1687],{"text":1688,"type":733},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":729,"content":1690},[1691,1693,1697],{"text":1692,"type":733},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":1694,"type":733,"marks":1695},"pumping",[1696],{"type":1188},{"text":1698,"type":733},"! ",{"type":729,"content":1700},[1701],{"text":1702,"type":733},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":745,"attrs":1704,"content":1705},{"level":753},[1706],{"text":1576,"type":733},{"type":729,"content":1708},[1709],{"text":1575,"type":733},{"type":745,"attrs":1711,"content":1712},{"level":753},[1713],{"text":1580,"type":733},{"type":729,"content":1715},[1716],{"text":1579,"type":733},{"type":745,"attrs":1718,"content":1719},{"level":753},[1720],{"text":1584,"type":733},{"type":729,"content":1722},[1723],{"text":1583,"type":733},{"type":745,"attrs":1725,"content":1726},{"level":747},[1727],{"text":1728,"type":733},"Train Like a Power Fighter",{"type":729,"content":1730},[1731,1733,1739],{"text":1732,"type":733},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1090,"type":733,"marks":1734},[1735,1738],{"type":738,"attrs":1736},{"href":1094,"uuid":48,"anchor":48,"custom":1737,"target":741,"linktype":13},{},{"type":997},{"text":1098,"type":733},{"type":729,"content":1741},[1742],{"text":1743,"type":733},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1745,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1750,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1746,"component":118,"meta_info":1747,"meta_title":7,"block_image":1748,"cover_image":1749,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":1754,"title":1755,"plugin":43,"description":1756},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":1758,"alt":1759,"name":7,"focus":7,"title":1759,"filename":1760,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[906],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":1771,"created_at":1772,"published_at":1773,"updated_at":1774,"id":1775,"uuid":1776,"content":1777,"slug":2267,"full_slug":2268,"sort_by_date":48,"position":2269,"tag_list":2270,"is_startpage":9,"parent_id":907,"meta_data":48,"group_id":2271,"first_published_at":2272,"release_id":48,"lang":60,"path":1138,"alternates":2273,"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":1778,"faqs":1779,"title":1771,"topic":1800,"author":1815,"content":1816,"category":2249,"schedule":2257,"component":894,"meta_info":2258,"cover_image":2262,"description":2265,"contributors":2266},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1780,1784,1788,1792,1796],{"_uid":1781,"answer":1782,"question":1783,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1785,"answer":1786,"question":1787,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1789,"answer":1790,"question":1791,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1793,"answer":1794,"question":1795,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1797,"answer":1798,"question":1799,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1801,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1813,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1814,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1802,"component":39,"meta_info":1810,"block_image":1811,"cover_image":1812,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1803,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1808,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1804,"component":118,"meta_info":1805,"meta_title":7,"block_image":1806,"cover_image":1807,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":726,"content":1817},[1818,1846,1858,1877,1882,1886,1891,1909,1914,1942,1947,1982,1987,1991,1995,2000,2004,2009,2013,2018,2029,2115,2120,2124,2135,2167,2172,2176,2181,2185,2190,2194,2199,2209,2236,2240],{"type":729,"content":1819},[1820,1822,1828,1830,1836,1838,1844],{"text":1821,"type":733},"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":1823,"type":733,"marks":1824},"cardiovascular disease",[1825],{"type":738,"attrs":1826},{"href":1827,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1829,"type":733},", ",{"text":1831,"type":733,"marks":1832},"diabetes",[1833],{"type":738,"attrs":1834},{"href":1835,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1837,"type":733},", and some types of ",{"text":1839,"type":733,"marks":1840},"cancer",[1841],{"type":738,"attrs":1842},{"href":1843,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1845,"type":733},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":769,"attrs":1847},{"id":1848,"body":1849},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1850],{"url":1851,"_uid":1852,"image":1853,"component":779,"copyright_details":1857},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1854,"alt":1855,"name":7,"focus":48,"title":1855,"filename":1856,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":729,"content":1859},[1860,1862,1868,1870,1875],{"text":1861,"type":733},"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":1863,"type":733,"marks":1864},"improve athletic performance",[1865],{"type":738,"attrs":1866},{"href":1867,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1869,"type":733},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1871,"type":733,"marks":1872},"protein needs",[1873],{"type":738,"attrs":1874},{"href":845,"uuid":48,"anchor":48,"target":741,"linktype":13},{"text":1876,"type":733}," as a boxer.",{"type":745,"attrs":1878,"content":1879},{"level":747},[1880],{"text":1881,"type":733},"How a Plant-Based Diet Supports Exercise Performance",{"type":729,"content":1883},[1884],{"text":1885,"type":733},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":745,"attrs":1887,"content":1888},{"level":753},[1889],{"text":1890,"type":733},"Cardiovascular Health",{"type":729,"content":1892},[1893,1899,1901,1907],{"text":1894,"type":733,"marks":1895},"Research",[1896],{"type":738,"attrs":1897},{"href":1898,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1900,"type":733}," 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":1902,"type":733,"marks":1903},"study",[1904],{"type":738,"attrs":1905},{"href":1906,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1908,"type":733}," 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":745,"attrs":1910,"content":1911},{"level":753},[1912],{"text":1913,"type":733},"Inflammation",{"type":729,"content":1915},[1916,1918,1924,1926,1932,1934,1940],{"text":1917,"type":733},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1919,"type":733,"marks":1920},"antioxidants and anti-inflammatory",[1921],{"type":738,"attrs":1922},{"href":1923,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1925,"type":733}," properties, thus helping reduce systemic ",{"text":1927,"type":733,"marks":1928},"inflammation and oxidative stress",[1929],{"type":738,"attrs":1930},{"href":1931,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1933,"type":733},". 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":1935,"type":733,"marks":1936},"exercise-induced oxidative stress",[1937],{"type":738,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1941,"type":733}," and inflammation. ",{"type":745,"attrs":1943,"content":1944},{"level":753},[1945],{"text":1946,"type":733},"Energy and Body Composition",{"type":729,"content":1948},[1949,1951,1957,1958,1964,1966,1972,1974,1980],{"text":1950,"type":733},"Plant-based diets have also been shown to effectively ",{"text":1952,"type":733,"marks":1953},"reduce body weight",[1954],{"type":738,"attrs":1955},{"href":1956,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1829,"type":733},{"text":1959,"type":733,"marks":1960},"BMI",[1961],{"type":738,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1965,"type":733},", 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":1967,"type":733,"marks":1968},"complex carbohydrates",[1969],{"type":738,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1973,"type":733},", which are essential for an athlete’s ",{"text":1975,"type":733,"marks":1976},"glycogen storage",[1977],{"type":738,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1981,"type":733}," and performance. ",{"type":745,"attrs":1983,"content":1984},{"level":747},[1985],{"text":1986,"type":733},"How About Amino Acids?",{"type":729,"content":1988},[1989],{"text":1990,"type":733},"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":729,"content":1992},[1993],{"text":1994,"type":733},"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":745,"attrs":1996,"content":1997},{"level":747},[1998],{"text":1999,"type":733},"OK, This Sounds Great. But Where Do I Start?",{"type":729,"content":2001},[2002],{"text":2003,"type":733},"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":745,"attrs":2005,"content":2006},{"level":753},[2007],{"text":2008,"type":733},"1. Know Where to Get Your Protein From ",{"type":729,"content":2010},[2011],{"text":2012,"type":733},"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":745,"attrs":2014,"content":2015},{"level":753},[2016],{"text":2017,"type":733},"Plant-Based Protein Source & Protein Per Serving Size",{"type":769,"attrs":2019},{"id":1848,"body":2020},[2021],{"url":2022,"_uid":2023,"image":2024,"component":779,"copyright_details":2028},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2025,"alt":2026,"name":7,"focus":48,"title":2026,"filename":2027,"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":1640,"content":2030},[2031,2037,2043,2049,2055,2061,2067,2073,2079,2085,2091,2097,2103,2109],{"type":1643,"content":2032},[2033],{"type":729,"content":2034},[2035],{"text":2036,"type":733},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1643,"content":2038},[2039],{"type":729,"content":2040},[2041],{"text":2042,"type":733},"Tempeh (½ cup) = 15 grams",{"type":1643,"content":2044},[2045],{"type":729,"content":2046},[2047],{"text":2048,"type":733},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1643,"content":2050},[2051],{"type":729,"content":2052},[2053],{"text":2054,"type":733},"Tofu (3 oz) = 10 grams",{"type":1643,"content":2056},[2057],{"type":729,"content":2058},[2059],{"text":2060,"type":733},"Edamame (½ cup) = 9 grams",{"type":1643,"content":2062},[2063],{"type":729,"content":2064},[2065],{"text":2066,"type":733},"Lentils (½ cup) = 9 grams",{"type":1643,"content":2068},[2069],{"type":729,"content":2070},[2071],{"text":2072,"type":733},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1643,"content":2074},[2075],{"type":729,"content":2076},[2077],{"text":2078,"type":733},"Beans (½ cup) = 8 grams",{"type":1643,"content":2080},[2081],{"type":729,"content":2082},[2083],{"text":2084,"type":733},"Peanut Butter (2 tbsp) = 8 grams",{"type":1643,"content":2086},[2087],{"type":729,"content":2088},[2089],{"text":2090,"type":733},"Chickpeas (½ cup) = 7 grams",{"type":1643,"content":2092},[2093],{"type":729,"content":2094},[2095],{"text":2096,"type":733},"Chia Seeds (2 tbsp) = 6 grams",{"type":1643,"content":2098},[2099],{"type":729,"content":2100},[2101],{"text":2102,"type":733},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1643,"content":2104},[2105],{"type":729,"content":2106},[2107],{"text":2108,"type":733},"Quinoa, cooked (½ cup) = 6 grams",{"type":1643,"content":2110},[2111],{"type":729,"content":2112},[2113],{"text":2114,"type":733},"Oatmeal (½ cup) = 5 grams",{"type":745,"attrs":2116,"content":2117},{"level":753},[2118],{"text":2119,"type":733},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":729,"content":2121},[2122],{"text":2123,"type":733},"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":769,"attrs":2125},{"id":1848,"body":2126},[2127],{"url":2128,"_uid":2129,"image":2130,"component":779,"copyright_details":2134},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2131,"alt":2132,"name":7,"focus":48,"title":2132,"filename":2133,"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":1640,"content":2136},[2137,2143,2149,2155,2161],{"type":1643,"content":2138},[2139],{"type":729,"content":2140},[2141],{"text":2142,"type":733},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1643,"content":2144},[2145],{"type":729,"content":2146},[2147],{"text":2148,"type":733},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1643,"content":2150},[2151],{"type":729,"content":2152},[2153],{"text":2154,"type":733},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1643,"content":2156},[2157],{"type":729,"content":2158},[2159],{"text":2160,"type":733},"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":1643,"content":2162},[2163],{"type":729,"content":2164},[2165],{"text":2166,"type":733},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":745,"attrs":2168,"content":2169},{"level":753},[2170],{"text":2171,"type":733},"3. Set Small, Realistic Goals",{"type":729,"content":2173},[2174],{"text":2175,"type":733},"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":745,"attrs":2177,"content":2178},{"level":753},[2179],{"text":2180,"type":733},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":729,"content":2182},[2183],{"text":2184,"type":733},"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":745,"attrs":2186,"content":2187},{"level":753},[2188],{"text":2189,"type":733},"5. Don’t Aim for Perfection",{"type":729,"content":2191},[2192],{"text":2193,"type":733},"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":745,"attrs":2195,"content":2196},{"level":747},[2197],{"text":2198,"type":733},"The Real MVP",{"type":769,"attrs":2200},{"id":1848,"body":2201},[2202],{"url":2203,"_uid":2204,"image":2205,"component":779,"copyright_details":2208},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2206,"alt":2132,"name":7,"focus":48,"title":2132,"filename":2207,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":729,"content":2210},[2211,2213,2219,2221,2227,2229,2234],{"text":2212,"type":733},"A well-planned plant-based diet is ",{"text":2214,"type":733,"marks":2215},"nutritionally adequate",[2216],{"type":738,"attrs":2217},{"href":2218,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2220,"type":733}," 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":2222,"type":733,"marks":2223},"anti-inflammatory",[2224],{"type":738,"attrs":2225},{"href":2226,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2228,"type":733},", 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":1104,"type":733,"marks":2230},[2231],{"type":738,"attrs":2232},{"href":2233,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2235,"type":733},", 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":745,"attrs":2237,"content":2238},{"level":747},[2239],{"text":1505,"type":733},{"type":729,"content":2241},[2242,2243,2247],{"text":1088,"type":733},{"text":1090,"type":733,"marks":2244},[2245],{"type":738,"attrs":2246},{"href":1094,"uuid":48,"anchor":48,"target":741,"linktype":13},{"text":2248,"type":733}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2250,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2255,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2251,"component":118,"meta_info":2252,"meta_title":7,"block_image":2253,"cover_image":2254,"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":2259,"title":2260,"plugin":43,"description":2261},"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":2263,"alt":2026,"name":7,"focus":48,"title":2026,"filename":2264,"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,[906],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2275,"created_at":2276,"published_at":2277,"updated_at":2278,"id":2279,"uuid":2280,"content":2281,"slug":2476,"full_slug":2477,"sort_by_date":48,"position":2478,"tag_list":2479,"is_startpage":9,"parent_id":907,"meta_data":48,"group_id":2480,"first_published_at":2277,"release_id":48,"lang":60,"path":1138,"alternates":2481,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":2282,"faqs":2283,"title":2275,"topic":2296,"author":2311,"content":2312,"category":2457,"schedule":2465,"component":894,"meta_info":2466,"cover_image":2470,"description":2474,"contributors":2475},"d01252c9-f176-4d6c-9500-f547542e2131",[2284,2288,2292],{"_uid":2285,"answer":2286,"question":2287,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":2289,"answer":2290,"question":2291,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":2293,"answer":2294,"question":2295,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2297,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2309,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2310,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2298,"component":39,"meta_info":2306,"block_image":2307,"cover_image":2308,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2299,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2304,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2305,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2300,"component":118,"meta_info":2301,"meta_title":7,"block_image":2302,"cover_image":2303,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":726,"content":2313},[2314,2318,2321,2325,2330,2334,2339,2343,2348,2368,2373,2391,2396,2408,2413,2417,2421,2441,2446,2454],{"type":745,"attrs":2315,"content":2316},{"level":747},[2317],{"text":2287,"type":733},{"type":729,"content":2319},[2320],{"text":2286,"type":733},{"type":745,"attrs":2322,"content":2323},{"level":747},[2324],{"text":2291,"type":733},{"type":745,"attrs":2326,"content":2327},{"level":753},[2328],{"text":2329,"type":733},"At-home Boxing Workouts Don’t Need Weights",{"type":729,"content":2331},[2332],{"text":2333,"type":733},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":745,"attrs":2335,"content":2336},{"level":753},[2337],{"text":2338,"type":733},"Boxing Has a Lower Impact on Your Joints",{"type":729,"content":2340},[2341],{"text":2342,"type":733},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":745,"attrs":2344,"content":2345},{"level":753},[2346],{"text":2347,"type":733},"Technique and Form First, Everything Else Second",{"type":729,"content":2349},[2350,2352,2356,2358,2362,2364],{"text":2351,"type":733},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":2353,"type":733,"marks":2354},"correctly",[2355],{"type":1188},{"text":2357,"type":733},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":2359,"type":733,"marks":2360},"much",[2361],{"type":1188},{"text":2363,"type":733}," you hit the bag, it’s about ",{"text":2365,"type":733,"marks":2366},"how you hit it. ",[2367],{"type":1188},{"type":745,"attrs":2369,"content":2370},{"level":753},[2371],{"text":2372,"type":733},"Staying Balanced",{"type":729,"content":2374},[2375,2377,2381,2383,2389],{"text":2376,"type":733},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":2378,"type":733,"marks":2379},"very",[2380],{"type":1188},{"text":2382,"type":733}," hard to lose your balance and fall if you maintain a proper ",{"text":2384,"type":733,"marks":2385},"boxing stance",[2386],{"type":738,"attrs":2387},{"href":2388,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2390,"type":733},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":745,"attrs":2392,"content":2393},{"level":753},[2394],{"text":2395,"type":733},"Exercise Equipment That Keeps You Safe",{"type":729,"content":2397},[2398,2400,2406],{"text":2399,"type":733},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":2401,"type":733,"marks":2402},"protecting your hands",[2403],{"type":738,"attrs":2404},{"href":2405,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":2407,"type":733}," with hand wraps and boxing gloves is crucial. ",{"type":745,"attrs":2409,"content":2410},{"level":753},[2411],{"text":2412,"type":733},"Learn From Professionals",{"type":729,"content":2414},[2415],{"text":2416,"type":733},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":745,"attrs":2418,"content":2419},{"level":747},[2420],{"text":2295,"type":733},{"type":729,"content":2422},[2423,2425,2431,2433,2439],{"text":2424,"type":733},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. 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