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With the lure of video games, the slow disappearance of recess in some schools, and the lingering sedentary habits from lockdown, children need more motivation (and more opportunities) to get moving!\n\nExercise needs to be not only engaging and enjoyable but also easily accessible to kids. Fitness should be effortlessly incorporated into their lives. It shouldn’t be something that causes added stress, but rather something that alleviates it.\n\nThis is one of many reasons boxing and kickboxing training is perfect for kids. It’s incredibly cathartic, and there is an endless variety of workouts to choose from so they never get bored. Here we’ll look at some of the top ways to get your child excited about fitness, and why boxing and kickboxing have a special advantage in getting kids hooked.","How can you get your kids excited about fitness?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"7597c3ba-5944-4407-8016-33bd35ba396e","Exercise shouldn’t feel like a chore for anyone. Children in particular need fitness to be fun, not another task on their busy schedules. Boxing and kickboxing are a blast for kids of all ages, and the training encompasses such a wide variety of workouts there is always something new to try. You can switch it up with some strength & conditioning, or try some different stretching exercises.\n\nA huge part of what makes these workouts so enjoyable is that boxing and kickboxing are incredible outlets for pent-up stress and frustration. Adults and children alike can feel the thrill of delivering a powerful blow to the bag.\n\nHow often do children get permission to hit stuff? Punch something? Kick something? Letting a child glove up and beat on a punching bag can almost make them feel like they’re getting away with something they would otherwise be forbidden to do. There are nothing kids love more than to break the rules – boxing is a safe, healthy way to give them that opportunity to let loose.","Have Fun",{"_uid":676,"answer":677,"question":678,"component":670},"790ebfc1-0169-4e78-b54d-445f200a4f9c","Healthy competition can get kids hooked on fitness, hence the allure of competitive sports. The competitive factor of boxing and kickboxing can be against others or even oneself. With FightCamp, kids can compete against their best score or against their peers.\n\nAnother added bonus for kids that FightCamp has is punch tracking technology which can make boxing workouts feel like a game. They can see their punch count ‘score’ tally up in real-time, and they have a benchmark to beat for the next workout. If they want to challenge others to a round, they can try Versus Mode and really sharpen their competitive edge.","Get Competitive",{"_uid":680,"answer":681,"question":682,"component":670},"963d24a0-112a-4442-90d3-0115362f5523","One of the best ways to get a kid excited about fitness is to be a good role model. Leading by example is a powerful motivator for children. By demonstrating a healthy lifestyle, you are modeling healthy habits that your child will adopt in their own life.\n\nHealthy eating and regular exercise are habits that can set a child up for success in the future. Instilling these values at a young age makes it easier for your kids to incorporate healthy choices into their lives.\n\nBoxing and kickboxing make it easier to spark a kids’ curiosity about what you’re up to – they tend to be pretty impressed by the ‘cool factor’ of seeing mom or dad go full Mike Tyson on a heavy bag. Simply starting an at-home boxing program yourself can get the whole household excited about it.","Be a Role Model",{"_uid":684,"answer":685,"question":686,"component":670},"0c59d8a0-e3aa-44c2-be9a-a6a1afd49b25","Boxing and kickboxing are perfect for children of all ages. The benefits of boxing for kids go far beyond being an exceptional workout. Boxing training builds confidence, teaches discipline, releases stress, and manages frustration – skills that all people of every age need to learn. It is as beneficial to one’s mindset as it is to one’s body, helping you become physically and mentally fit.\n\nFightCamp is popular with families and offers numerous resources on fitness, nutrition, and wellness for everyone in the household. The FightCamp Tribe package includes equipment like boxing gloves for kids to get them bonding over bag workouts with you.","How can you start boxing with kids?",{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":688,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":377,"name":378,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":690,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":380,"title":381,"plugin":43,"description":382},{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":281,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":716,"social_link_instagram":717,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":713,"alt":703,"name":703,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":726,"content":727},"doc",[728,734,738,752,758,773,801,813,817,821,832,852,856,867,871,881,885,890,901,921,941,953],{"type":729,"content":730},"paragraph",[731],{"text":732,"type":733},"Getting kids excited about fitness is harder than ever. With the lure of video games, the slow disappearance of recess in some schools, and the lingering sedentary habits from lockdown, children need more motivation (and more opportunities) to get moving!","text",{"type":729,"content":735},[736],{"text":737,"type":733},"Exercise needs to be not only engaging and enjoyable but also easily accessible to kids. Fitness should be effortlessly incorporated into their lives. It shouldn’t be something that causes added stress, but rather something that alleviates it.",{"type":729,"content":739},[740,742,750],{"text":741,"type":733},"This is one of many reasons boxing and kickboxing training is perfect for kids. It’s incredibly cathartic, and there is an endless variety of workouts to choose from so they never get bored. Here we’ll look at some of the top ways to get your child excited about fitness, and why boxing and kickboxing have a special advantage in getting ",{"text":743,"type":733,"marks":744},"kids",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-start-boxing-kid-s-edition","_blank",{"text":751,"type":733}," hooked.",{"type":753,"attrs":754,"content":756},"heading",{"level":755},2,[757],{"text":674,"type":733},{"type":759,"attrs":760},"blok",{"id":761,"body":762},"64b6d933-a68d-45cc-8d86-73e3e0a3cfaf",[763],{"url":764,"_uid":766,"image":767,"component":771,"copyright_details":772},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"story","i-75bc6d79-9e56-4084-b068-0f552e3abda3",{"id":768,"alt":769,"name":7,"focus":48,"title":769,"filename":770,"copyright":7,"fieldtype":50},4406541,"Kids having fun while boxing","https://a.storyblok.com/f/115220/1100x1100/9230cdcb40/kids_fun_boxing_workout.png","content_image",[],{"type":729,"content":774},[775,777,783,785,791,793,799],{"text":776,"type":733},"Exercise shouldn’t feel like a chore for anyone. Children in particular need fitness to be fun, not another task on their busy schedules. Boxing and kickboxing are a blast for ",{"text":778,"type":733,"marks":779},"kids of all ages",[780],{"type":746,"attrs":781},{"href":782,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-box-at-any-age",{"text":784,"type":733},", and the training encompasses such a wide variety of workouts there is always something new to try. You can switch it up with some ",{"text":786,"type":733,"marks":787},"strength and conditioning",[788],{"type":746,"attrs":789},{"href":790,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/t/strength-and-conditioning",{"text":792,"type":733},", or try some different ",{"text":794,"type":733,"marks":795},"stretching exercises",[796],{"type":746,"attrs":797},{"href":798,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-dynamic-and-static-at-home-boxing-stretches",{"text":800,"type":733},".",{"type":729,"content":802},[803,805,811],{"text":804,"type":733},"A huge part of what makes these workouts so enjoyable is that boxing and kickboxing are incredible outlets for ",{"text":806,"type":733,"marks":807},"pent-up stress and frustration",[808],{"type":746,"attrs":809},{"href":810,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress",{"text":812,"type":733},". Adults and children alike can feel the thrill of delivering a powerful blow to the bag.",{"type":729,"content":814},[815],{"text":816,"type":733},"How often do children get permission to hit stuff? Punch something? Kick something? Letting a child glove up and beat on a punching bag can almost make them feel like they’re getting away with something they would otherwise be forbidden to do. There is nothing kids love more than to break the rules – boxing is a safe, healthy way to give them that opportunity to let loose.",{"type":753,"attrs":818,"content":819},{"level":755},[820],{"text":678,"type":733},{"type":759,"attrs":822},{"id":761,"body":823},[824],{"url":825,"_uid":826,"image":827,"component":771,"copyright_details":831},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-c604cf02-a879-4d36-87f1-8129d1d456a9",{"id":828,"alt":829,"name":7,"focus":48,"title":829,"filename":830,"copyright":7,"fieldtype":50},4406544,"Youth Boxing","https://a.storyblok.com/f/115220/1100x1100/5dddb3dc28/youth_boxing.png",[],{"type":729,"content":833},[834,836,842,844,850],{"text":835,"type":733},"Healthy competition can get kids hooked on fitness, hence the allure of competitive sports. With FightCamp's ",{"text":837,"type":733,"marks":838},"punch tracking technology",[839],{"type":746,"attrs":840},{"href":841,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/improve-your-boxing-training-with-punch-trackers",{"text":843,"type":733},", kids can compete against their best score or against their peers, which can make boxing workouts feel like a game. They can see their punch count ‘score’ tally up in real-time, and they have a benchmark to beat for the next workout. If they want to challenge others to a round, they can try ",{"text":845,"type":733,"marks":846},"Versus Mode",[847],{"type":746,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/for-members/challenge-yourself-training-partners-with-fightcamp-s-vs-mode/",{"text":851,"type":733}," and really sharpen their competitive edge.",{"type":753,"attrs":853,"content":854},{"level":755},[855],{"text":682,"type":733},{"type":759,"attrs":857},{"id":761,"body":858},[859],{"url":860,"_uid":861,"image":862,"component":771,"copyright_details":866},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-a9331c84-3637-4743-bb10-d2fccfeaa6fe",{"id":863,"alt":864,"name":7,"focus":48,"title":864,"filename":865,"copyright":7,"fieldtype":50},4406569,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/1100x1100/8640a14137/fightcamp_trainer_flo_master.png",[],{"type":729,"content":868},[869],{"text":870,"type":733},"One of the best ways to get a kid excited about fitness is to be a good role model. Leading by example is a powerful motivator for children. By demonstrating a healthy lifestyle, you are modeling healthy habits that your child will adopt in their own life.",{"type":729,"content":872},[873,879],{"text":874,"type":733,"marks":875},"Healthy eating",[876],{"type":746,"attrs":877},{"href":878,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/",{"text":880,"type":733}," and regular exercise are habits that can set a child up for success. Instilling these values at a young age makes it easier for your kids to incorporate healthy choices into their lives.",{"type":729,"content":882},[883],{"text":884,"type":733},"Boxing and kickboxing make it easier to spark a kids’ curiosity about what you’re up to – they tend to be pretty impressed by the ‘cool factor’ of seeing mom or dad go full Mike Tyson on a heavy bag. Simply starting an at-home boxing program yourself can get the whole household excited about it.",{"type":753,"attrs":886,"content":887},{"level":755},[888],{"text":889,"type":733},"How To Start Boxing With Kids",{"type":759,"attrs":891},{"id":761,"body":892},[893],{"url":894,"_uid":895,"image":896,"component":771,"copyright_details":900},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-a9b4d2c5-ad52-46d6-b9b4-190f97fd8e8a",{"id":897,"alt":898,"name":7,"focus":48,"title":898,"filename":899,"copyright":7,"fieldtype":50},4406557,"Parents kickboxing with kids","https://a.storyblok.com/f/115220/1100x1100/f9032d0fe5/parents_working_out_with_kids.png",[],{"type":729,"content":902},[903,905,911,913,919],{"text":904,"type":733},"Boxing and kickboxing are perfect for children of all ages. The ",{"text":906,"type":733,"marks":907},"benefits of boxing for kids",[908],{"type":746,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/6-benefits-of-boxing-kickboxing-for-kids",{"text":912,"type":733}," go far beyond being an exceptional workout. Boxing training builds confidence, teaches discipline, releases stress, and manages frustration – skills that all people of every age need to learn. It is as beneficial to one’s ",{"text":914,"type":733,"marks":915},"mindset",[916],{"type":746,"attrs":917},{"href":918,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":920,"type":733}," as it is to one’s body, helping you become physically and mentally fit.",{"type":729,"content":922},[923,925,931,933,939],{"text":924,"type":733},"FightCamp is ",{"text":926,"type":733,"marks":927},"popular with families",[928],{"type":746,"attrs":929},{"href":930,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/recent-survey-shows-in-2021-fightcamp-fits-like-a-glove-for-families",{"text":932,"type":733}," and offers numerous resources on fitness, nutrition, and wellness for everyone in the household. The ",{"text":934,"type":733,"marks":935},"FightCamp Tribe package",[936],{"type":746,"attrs":937},{"href":938,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":940,"type":733}," includes equipment like boxing gloves for kids to get them bonding over bag workouts with you.",{"type":729,"content":942},[943,945,951],{"text":944,"type":733},"If you and your kids are ready to start training like pro boxers and kickboxers, get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":946,"type":733,"marks":947},"FightCamp App",[948],{"type":746,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":952,"type":733}," and train with real professionals from the comfort of your own home.",{"type":759,"attrs":954},{"id":955,"body":956},"e5041e1c-6cd1-4870-89cd-85b53ee3ded1",[957],{"url":958,"_uid":960,"image":961,"component":771,"copyright_details":965},{"id":7,"url":959,"linktype":13,"fieldtype":14,"cached_url":959},"https://fightcamp.app.link/GD872R25zob","i-736f35c7-74d4-4f73-b732-e344e8c85a1d",{"id":962,"alt":963,"name":7,"focus":48,"title":963,"filename":964,"copyright":7,"fieldtype":50},4331970,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/b03897f841/blog_in-article_ads_free_workout_041122.png",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":967,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":972,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":968,"component":118,"meta_info":969,"meta_title":7,"block_image":970,"cover_image":971,"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},[],[],"2022-06-01 00:00","article",{"_uid":977,"title":657,"plugin":43,"description":978},"9d057725-fe8a-4d70-a636-c4fc8099097e","If your kid needs some motivation to get moving, here are some tips on making fitness fun – and why boxing fits like a glove for families.",{"id":980,"alt":981,"name":7,"focus":48,"title":981,"filename":982,"copyright":7,"fieldtype":50},4406537,"Top Ways to Get Your Kids Excited About Fitness","https://a.storyblok.com/f/115220/2400x990/67b98fb6b8/top-ways-to-get-your-kids-excited-about-fitness.png",[],"top-3-ways-to-get-your-kids-excited-about-fitness","blogs/top-3-ways-to-get-your-kids-excited-about-fitness",-4300,[988],"featured",60887917,"fceb98cb-edfb-44fb-8330-46f5b0306a72","2022-06-02T00:00:00.000Z","wellness/{{story.slug}}",[],["Reactive",995],[996,1268,1793,2012,2222,2444],{"name":997,"created_at":998,"published_at":999,"updated_at":1000,"id":1001,"uuid":1002,"content":1003,"slug":1261,"full_slug":1262,"sort_by_date":48,"position":1263,"tag_list":1264,"is_startpage":9,"parent_id":989,"meta_data":48,"group_id":1265,"first_published_at":1266,"release_id":48,"lang":60,"path":992,"alternates":1267,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":1004,"faqs":1005,"title":997,"topic":1018,"author":1033,"content":1034,"category":1242,"schedule":1250,"component":975,"meta_info":1251,"cover_image":1255,"description":1259,"contributors":1260},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1006,1010,1014],{"_uid":1007,"answer":1008,"question":1009,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1011,"answer":1012,"question":1013,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1015,"answer":1016,"question":1017,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1019,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1031,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1020,"component":39,"meta_info":1028,"block_image":1029,"cover_image":1030,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1021,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1026,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1022,"component":118,"meta_info":1023,"meta_title":7,"block_image":1024,"cover_image":1025,"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":1035},[1036,1050,1063,1068,1081,1091,1104,1202,1207,1220,1225,1238],{"type":729,"content":1037},[1038,1040,1048],{"text":1039,"type":733},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":1041,"type":733,"marks":1042},"making promises they will likely not keep",[1043,1046],{"type":746,"attrs":1044},{"href":1045,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1047},"underline",{"text":1049,"type":733},". ",{"type":729,"content":1051},[1052,1054,1061],{"text":1053,"type":733},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":1055,"type":733,"marks":1056},"postpone eating healthy",[1057,1060],{"type":746,"attrs":1058},{"href":1059,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1047},{"text":1062,"type":733},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":753,"attrs":1064,"content":1065},{"level":755},[1066],{"text":1067,"type":733},"How Not to Be a Statistic ",{"type":729,"content":1069},[1070,1072,1079],{"text":1071,"type":733},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":1073,"type":733,"marks":1074},"British Medical Journal",[1075,1078],{"type":746,"attrs":1076},{"href":1077,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1047},{"text":1080,"type":733}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":753,"attrs":1082,"content":1083},{"level":755},[1084,1086],{"text":1085,"type":733},"10 Ways to Plan",{"text":1087,"type":733,"marks":1088},"  ",[1089],{"type":1090},"bold",{"type":729,"content":1092},[1093,1095,1102],{"text":1094,"type":733},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":1096,"type":733,"marks":1097},"holiday eating program",[1098,1101],{"type":746,"attrs":1099},{"href":1100,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1047},{"text":1103,"type":733},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":1105,"content":1106},"bullet_list",[1107,1114,1128,1134,1140,1146,1152,1166,1172,1187],{"type":1108,"content":1109},"list_item",[1110],{"type":729,"content":1111},[1112],{"text":1113,"type":733},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":1108,"content":1115},[1116],{"type":729,"content":1117},[1118,1120,1127],{"text":1119,"type":733},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":1121,"type":733,"marks":1122},"your brain can register that you are satisfied",[1123,1126],{"type":746,"attrs":1124},{"href":1125,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1047},{"text":1049,"type":733},{"type":1108,"content":1129},[1130],{"type":729,"content":1131},[1132],{"text":1133,"type":733},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":1108,"content":1135},[1136],{"type":729,"content":1137},[1138],{"text":1139,"type":733},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":1108,"content":1141},[1142],{"type":729,"content":1143},[1144],{"text":1145,"type":733},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":1108,"content":1147},[1148],{"type":729,"content":1149},[1150],{"text":1151,"type":733},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":1108,"content":1153},[1154],{"type":729,"content":1155},[1156,1158,1165],{"text":1157,"type":733},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1159,"type":733,"marks":1160},"FightCamp Workout",[1161,1164],{"type":746,"attrs":1162},{"href":1163,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":1047},{"text":800,"type":733},{"type":1108,"content":1167},[1168],{"type":729,"content":1169},[1170],{"text":1171,"type":733},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":1108,"content":1173},[1174],{"type":729,"content":1175},[1176,1178,1185],{"text":1177,"type":733},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":1179,"type":733,"marks":1180},"stress break",[1181,1184],{"type":746,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1047},{"text":1186,"type":733}," on your calendar, and take it.",{"type":1108,"content":1188},[1189],{"type":729,"content":1190},[1191,1193,1200],{"text":1192,"type":733},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1194,"type":733,"marks":1195},"FightCamp Community",[1196,1199],{"type":746,"attrs":1197},{"href":1198,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1047},{"text":1201,"type":733}," to be different from the rest if you still need to. ",{"type":753,"attrs":1203,"content":1204},{"level":755},[1205],{"text":1206,"type":733},"The Only Way to Get Ahead is to Stay Ahead",{"type":729,"content":1208},[1209,1211,1218],{"text":1210,"type":733},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":1212,"type":733,"marks":1213},"fell off or struggled",[1214,1217],{"type":746,"attrs":1215},{"href":1216,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1047},{"text":1219,"type":733}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":753,"attrs":1221,"content":1222},{"level":755},[1223],{"text":1224,"type":733},"Plan & Stay Consistent Like a Fighter",{"type":729,"content":1226},[1227,1229,1236],{"text":1228,"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":1230,"type":733,"marks":1231},"FightCamp",[1232,1235],{"type":746,"attrs":1233},{"href":1234,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"type":1047},{"text":1237,"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":1239},[1240],{"text":1241,"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":1243,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1248,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1249,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1244,"component":118,"meta_info":1245,"meta_title":7,"block_image":1246,"cover_image":1247,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":1252,"title":1253,"plugin":43,"description":1254},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":1256,"alt":1257,"name":7,"focus":7,"title":1257,"filename":1258,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[988],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1269,"created_at":1270,"published_at":1271,"updated_at":1272,"id":1273,"uuid":1274,"content":1275,"slug":1786,"full_slug":1787,"sort_by_date":48,"position":1788,"tag_list":1789,"is_startpage":9,"parent_id":989,"meta_data":48,"group_id":1790,"first_published_at":1791,"release_id":48,"lang":60,"path":992,"alternates":1792,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":1276,"faqs":1277,"title":1269,"topic":1330,"author":1345,"content":1346,"category":1769,"schedule":1777,"component":975,"meta_info":1778,"cover_image":1782,"description":1781,"contributors":1785},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[1278,1282,1286,1290,1294,1298,1302,1306,1310,1314,1318,1322,1326],{"_uid":1279,"answer":1280,"question":1281,"component":670},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":1283,"answer":1284,"question":1285,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":1287,"answer":1288,"question":1289,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":1291,"answer":1292,"question":1293,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":1295,"answer":1296,"question":1297,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":1299,"answer":1300,"question":1301,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":1303,"answer":1304,"question":1305,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":1307,"answer":1308,"question":1309,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":1311,"answer":1312,"question":1313,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":1315,"answer":1316,"question":1317,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":1319,"answer":1320,"question":1321,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":1323,"answer":1324,"question":1325,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":1327,"answer":1328,"question":1329,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1331,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1343,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1344,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1332,"component":39,"meta_info":1340,"block_image":1341,"cover_image":1342,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1333,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1334,"component":118,"meta_info":1335,"meta_title":7,"block_image":1336,"cover_image":1337,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":726,"content":1347},[1348,1370,1374,1387,1392,1398,1409,1412,1418,1432,1438,1470,1475,1486,1489,1494,1507,1512,1544,1549,1560,1564,1570,1584,1589,1621,1626,1637,1640,1645,1669,1674,1718,1723,1727,1749,1754,1765],{"type":729,"content":1349},[1350,1352,1359,1361,1368],{"text":1351,"type":733},"FightCamp Trainer and Muay Thai Champion, ",{"text":1353,"type":733,"marks":1354},"Jessica Evans",[1355],{"type":746,"attrs":1356},{"href":1357,"uuid":48,"anchor":48,"custom":1358,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":1360,"type":733}," is notorious for highlighting her “Day In The Life” on ",{"text":1362,"type":733,"marks":1363},"Instagram",[1364],{"type":746,"attrs":1365},{"href":1366,"uuid":48,"anchor":48,"custom":1367,"target":749,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":1369,"type":733},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":729,"content":1371},[1372],{"text":1373,"type":733},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":759,"attrs":1375},{"id":1376,"body":1377},"644fad9a-2dd8-4101-a155-c005221bff64",[1378],{"_uid":1379,"link":1380,"image":1382,"title":1384,"component":1386},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":1381,"linktype":13,"fieldtype":14,"cached_url":1381},"https://youtu.be/URAkA-S1HdQ",{"id":1383,"alt":1384,"name":7,"focus":48,"title":1384,"filename":1385,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png","image_video_link",{"type":753,"attrs":1388,"content":1389},{"level":755},[1390],{"text":1391,"type":733},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":753,"attrs":1393,"content":1395},{"level":1394},3,[1396],{"text":1397,"type":733},"1. Space Buns",{"type":759,"attrs":1399},{"id":1376,"body":1400},[1401],{"url":1402,"_uid":1403,"image":1404,"component":771,"copyright_details":1408},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":1405,"alt":1406,"name":7,"focus":48,"title":1406,"filename":1407,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":729,"content":1410},[1411],{"text":1284,"type":733},{"type":729,"content":1413},[1414],{"text":1415,"type":733,"marks":1416},"What You’ll Need:",[1417],{"type":1090},{"type":1105,"content":1419},[1420,1426],{"type":1108,"content":1421},[1422],{"type":729,"content":1423},[1424],{"text":1425,"type":733},"a comb",{"type":1108,"content":1427},[1428],{"type":729,"content":1429},[1430],{"text":1431,"type":733},"two (2) hair ties",{"type":729,"content":1433},[1434],{"text":1435,"type":733,"marks":1436},"How To:",[1437],{"type":1090},{"type":1105,"content":1439},[1440,1446,1452,1458,1464],{"type":1108,"content":1441},[1442],{"type":729,"content":1443},[1444],{"text":1445,"type":733},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":1108,"content":1447},[1448],{"type":729,"content":1449},[1450],{"text":1451,"type":733},"Braid the right section of your hair towards the right crown of your head.",{"type":1108,"content":1453},[1454],{"type":729,"content":1455},[1456],{"text":1457,"type":733},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":1108,"content":1459},[1460],{"type":729,"content":1461},[1462],{"text":1463,"type":733},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":1108,"content":1465},[1466],{"type":729,"content":1467},[1468],{"text":1469,"type":733},"Repeat on the left side.",{"type":753,"attrs":1471,"content":1472},{"level":1394},[1473],{"text":1474,"type":733},"2. Boxer Braids",{"type":759,"attrs":1476},{"id":1376,"body":1477},[1478],{"url":1479,"_uid":1480,"image":1481,"component":771,"copyright_details":1485},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":1482,"alt":1483,"name":7,"focus":48,"title":1483,"filename":1484,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":729,"content":1487},[1488],{"text":1296,"type":733},{"type":729,"content":1490},[1491],{"text":1415,"type":733,"marks":1492},[1493],{"type":1090},{"type":1105,"content":1495},[1496,1502],{"type":1108,"content":1497},[1498],{"type":729,"content":1499},[1500],{"text":1501,"type":733},"comb",{"type":1108,"content":1503},[1504],{"type":729,"content":1505},[1506],{"text":1431,"type":733},{"type":729,"content":1508},[1509],{"text":1435,"type":733,"marks":1510},[1511],{"type":1090},{"type":1105,"content":1513},[1514,1520,1526,1532,1538],{"type":1108,"content":1515},[1516],{"type":729,"content":1517},[1518],{"text":1519,"type":733},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":1108,"content":1521},[1522],{"type":729,"content":1523},[1524],{"text":1525,"type":733},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":1108,"content":1527},[1528],{"type":729,"content":1529},[1530],{"text":1531,"type":733},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":1108,"content":1533},[1534],{"type":729,"content":1535},[1536],{"text":1537,"type":733},"Secure the ends of your braid with a hair tie.",{"type":1108,"content":1539},[1540],{"type":729,"content":1541},[1542],{"text":1543,"type":733},"Repeat on the other side for a pigtail style.",{"type":753,"attrs":1545,"content":1546},{"level":1394},[1547],{"text":1548,"type":733},"3. Pom Pom Pony",{"type":759,"attrs":1550},{"id":1376,"body":1551},[1552],{"url":1553,"_uid":1554,"image":1555,"component":771,"copyright_details":1559},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":1556,"alt":1557,"name":7,"focus":48,"title":1557,"filename":1558,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":729,"content":1561},[1562],{"text":1563,"type":733},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":729,"content":1565},[1566],{"text":1567,"type":733,"marks":1568},"What You'll Need:",[1569],{"type":1090},{"type":1105,"content":1571},[1572,1578],{"type":1108,"content":1573},[1574],{"type":729,"content":1575},[1576],{"text":1577,"type":733},"hairbrush",{"type":1108,"content":1579},[1580],{"type":729,"content":1581},[1582],{"text":1583,"type":733},"hair ties",{"type":729,"content":1585},[1586],{"text":1435,"type":733,"marks":1587},[1588],{"type":1090},{"type":1105,"content":1590},[1591,1597,1603,1609,1615],{"type":1108,"content":1592},[1593],{"type":729,"content":1594},[1595],{"text":1596,"type":733},"Use a brush to gather your hair up on the crown of your head.",{"type":1108,"content":1598},[1599],{"type":729,"content":1600},[1601],{"text":1602,"type":733},"Secure your hair in a high ponytail with a hair tie.",{"type":1108,"content":1604},[1605],{"type":729,"content":1606},[1607],{"text":1608,"type":733},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":1108,"content":1610},[1611],{"type":729,"content":1612},[1613],{"text":1614,"type":733},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":1108,"content":1616},[1617],{"type":729,"content":1618},[1619],{"text":1620,"type":733},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":753,"attrs":1622,"content":1623},{"level":1394},[1624],{"text":1625,"type":733},"4. High Pony Braid",{"type":759,"attrs":1627},{"id":1376,"body":1628},[1629],{"url":1630,"_uid":1631,"image":1632,"component":771,"copyright_details":1636},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":1633,"alt":1634,"name":7,"focus":48,"title":1634,"filename":1635,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":729,"content":1638},[1639],{"text":1320,"type":733},{"type":729,"content":1641},[1642],{"text":1567,"type":733,"marks":1643},[1644],{"type":1090},{"type":1105,"content":1646},[1647,1653,1658,1664],{"type":1108,"content":1648},[1649],{"type":729,"content":1650},[1651],{"text":1652,"type":733},"hair wax",{"type":1108,"content":1654},[1655],{"type":729,"content":1656},[1657],{"text":1577,"type":733},{"type":1108,"content":1659},[1660],{"type":729,"content":1661},[1662],{"text":1663,"type":733},"hair extension",{"type":1108,"content":1665},[1666],{"type":729,"content":1667},[1668],{"text":1431,"type":733},{"type":729,"content":1670},[1671],{"text":1435,"type":733,"marks":1672},[1673],{"type":1090},{"type":1105,"content":1675},[1676,1682,1688,1694,1700,1706,1712],{"type":1108,"content":1677},[1678],{"type":729,"content":1679},[1680],{"text":1681,"type":733},"Apply a small amount of hair wax around the edges of the hair.",{"type":1108,"content":1683},[1684],{"type":729,"content":1685},[1686],{"text":1687,"type":733},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":1108,"content":1689},[1690],{"type":729,"content":1691},[1692],{"text":1693,"type":733},"Secure it in a high ponytail with a hair tie.",{"type":1108,"content":1695},[1696],{"type":729,"content":1697},[1698],{"text":1699,"type":733},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":1108,"content":1701},[1702],{"type":729,"content":1703},[1704],{"text":1705,"type":733},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":1108,"content":1707},[1708],{"type":729,"content":1709},[1710],{"text":1711,"type":733},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":1108,"content":1713},[1714],{"type":729,"content":1715},[1716],{"text":1717,"type":733},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":753,"attrs":1719,"content":1720},{"level":755},[1721],{"text":1722,"type":733},"Fight In Style",{"type":729,"content":1724},[1725],{"text":1726,"type":733},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":729,"content":1728},[1729,1731,1738,1740,1747],{"text":1730,"type":733},"For more ways to style your hair for your workouts, check out ",{"text":1732,"type":733,"marks":1733},"Shanie Smash",[1734],{"type":746,"attrs":1735},{"href":1736,"uuid":48,"anchor":48,"custom":1737,"target":749,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":1739,"type":733}," and ",{"text":1741,"type":733,"marks":1742},"Rocky Harris's",[1743],{"type":746,"attrs":1744},{"href":1745,"uuid":48,"anchor":48,"custom":1746,"target":749,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":1748,"type":733}," videos of their favorite workout hairstyles.  ",{"type":753,"attrs":1750,"content":1751},{"level":755},[1752],{"text":1753,"type":733},"Train Like a Fighter",{"type":729,"content":1755},[1756,1758,1763],{"text":1757,"type":733},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1230,"type":733,"marks":1759},[1760],{"type":746,"attrs":1761},{"href":1234,"uuid":48,"anchor":48,"custom":1762,"target":749,"linktype":13},{},{"text":1764,"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":1766},[1767],{"text":1768,"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":1770,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1775,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1776,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1771,"component":118,"meta_info":1772,"meta_title":7,"block_image":1773,"cover_image":1774,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-04 00:00",{"_uid":1779,"title":1780,"plugin":43,"description":1781},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":1783,"alt":1269,"name":7,"focus":48,"title":1269,"filename":1784,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[988],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":1794,"created_at":1795,"published_at":1796,"updated_at":1797,"id":1798,"uuid":1799,"content":1800,"slug":2005,"full_slug":2006,"sort_by_date":48,"position":2007,"tag_list":2008,"is_startpage":9,"parent_id":989,"meta_data":48,"group_id":2009,"first_published_at":2010,"release_id":48,"lang":60,"path":992,"alternates":2011,"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":1801,"faqs":1802,"title":1794,"topic":1811,"author":1033,"content":1826,"category":1986,"schedule":1994,"component":975,"meta_info":1995,"cover_image":1999,"description":2003,"contributors":2004},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1803,1807],{"_uid":1804,"answer":1805,"question":1806,"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":1808,"answer":1809,"question":1810,"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":1812,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1824,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1825,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1813,"component":39,"meta_info":1821,"block_image":1822,"cover_image":1823,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1814,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1819,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1820,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1815,"component":118,"meta_info":1816,"meta_title":7,"block_image":1817,"cover_image":1818,"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":1827},[1828,1833,1837,1841,1844,1849,1854,1858,1863,1887,1892,1896,1901,1905,1910,1914,1919,1953,1958,1962,1972],{"type":753,"attrs":1829,"content":1830},{"level":755},[1831],{"text":1832,"type":733},"Improve Your Sleep Hygiene",{"type":729,"content":1834},[1835],{"text":1836,"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":753,"attrs":1838,"content":1839},{"level":755},[1840],{"text":1806,"type":733},{"type":729,"content":1842},[1843],{"text":1805,"type":733},{"type":753,"attrs":1845,"content":1846},{"level":755},[1847],{"text":1848,"type":733},"6 Tips For Good Sleep Hygiene",{"type":753,"attrs":1850,"content":1851},{"level":1394},[1852],{"text":1853,"type":733},"1. Establish a Regular Bedtime Routine ",{"type":729,"content":1855},[1856],{"text":1857,"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":753,"attrs":1859,"content":1860},{"level":1394},[1861],{"text":1862,"type":733},"2. Be Cool and Calm",{"type":729,"content":1864},[1865,1867,1875,1877,1885],{"text":1866,"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":1868,"type":733,"marks":1869},"sleep experts",[1870,1874],{"type":746,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"custom":1873,"target":749,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1047},{"text":1876,"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":1878,"type":733,"marks":1879},"CDC",[1880,1884],{"type":746,"attrs":1881},{"href":1882,"uuid":48,"anchor":48,"custom":1883,"target":749,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1047},{"text":1886,"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":753,"attrs":1888,"content":1889},{"level":1394},[1890],{"text":1891,"type":733},"3. Keep it Light Before Bed ",{"type":729,"content":1893},[1894],{"text":1895,"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":753,"attrs":1897,"content":1898},{"level":1394},[1899],{"text":1900,"type":733},"4. Limit Naps During the Day ",{"type":729,"content":1902},[1903],{"text":1904,"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":753,"attrs":1906,"content":1907},{"level":1394},[1908],{"text":1909,"type":733},"5. Avoid Looking at the Clock",{"type":729,"content":1911},[1912],{"text":1913,"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":753,"attrs":1915,"content":1916},{"level":1394},[1917],{"text":1918,"type":733},"6. FightCamp First Thing in the Morning ",{"type":729,"content":1920},[1921,1923,1931,1933,1941,1943,1951],{"text":1922,"type":733},"For ",{"text":1924,"type":733,"marks":1925},"improved sleep",[1926,1930],{"type":746,"attrs":1927},{"href":1928,"uuid":48,"anchor":48,"custom":1929,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1047},{"text":1932,"type":733},", select an aerobic workout in the morning and complete it. ",{"text":1934,"type":733,"marks":1935},"Studies",[1936,1940],{"type":746,"attrs":1937},{"href":1938,"uuid":48,"anchor":48,"custom":1939,"target":749,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1047},{"text":1942,"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":1944,"type":733,"marks":1945},"pressure to sleep",[1946,1950],{"type":746,"attrs":1947},{"href":1948,"uuid":48,"anchor":48,"custom":1949,"target":749,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1047},{"text":1952,"type":733}," builds up the longer you stay awake and decreases when you sleep.",{"type":753,"attrs":1954,"content":1955},{"level":755},[1956],{"text":1957,"type":733},"Train Like a Fighter, Sleep Like a Baby",{"type":729,"content":1959},[1960],{"text":1961,"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":1963},[1964,1965,1971],{"text":1228,"type":733},{"text":1230,"type":733,"marks":1966},[1967,1970],{"type":746,"attrs":1968},{"href":1234,"uuid":48,"anchor":48,"custom":1969,"target":749,"linktype":13},{},{"type":1047},{"text":1237,"type":733},{"type":729,"content":1973},[1974,1976,1984],{"text":1975,"type":733},"As ",{"text":1977,"type":733,"marks":1978},"Mike Tyson",[1979,1983],{"type":746,"attrs":1980},{"href":1981,"uuid":48,"anchor":48,"custom":1982,"target":749,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1047},{"text":1985,"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":1987,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1992,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1988,"component":118,"meta_info":1989,"meta_title":7,"block_image":1990,"cover_image":1991,"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":1996,"title":1997,"plugin":43,"description":1998},"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":2000,"alt":2001,"name":7,"focus":7,"title":2001,"filename":2002,"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,[988],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":2013,"created_at":2014,"published_at":2015,"updated_at":2016,"id":2017,"uuid":2018,"content":2019,"slug":2215,"full_slug":2216,"sort_by_date":48,"position":2217,"tag_list":2218,"is_startpage":9,"parent_id":989,"meta_data":48,"group_id":2219,"first_published_at":2220,"release_id":48,"lang":60,"path":992,"alternates":2221,"default_full_slug":48,"translated_slugs":48},"The Making of Performance Nutrition Path with Chris Algieri","2022-11-07T21:11:11.558Z","2022-12-29T17:18:31.293Z","2022-12-29T17:18:31.320Z",215557941,"91d3d933-deb8-4399-b6ee-31fd38eb85cd",{"_uid":2020,"faqs":2021,"title":2013,"topic":2030,"author":708,"content":2045,"category":2196,"schedule":2204,"component":975,"meta_info":2205,"cover_image":2209,"description":2213,"contributors":2214},"d9c8be7d-587c-4496-9f56-f97f5d233323",[2022,2026],{"_uid":2023,"answer":2024,"question":2025,"component":670},"acaac58d-fac0-4b6f-b1f0-d3f1b1fdcbd7","Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the FightCamp App. He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.\n\nChris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”\n\nWhat Performance Means\n“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”\n\nThe goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.\n\nHere’s a taste of what to expect:\n\nChapter 1: Fasting – Not What You Eat, But How\nChris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.\n\nChapter 2: Fueling – Food as Fuel\nThis chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.\n\nChapter 3: Recovery – Food as Medicine\nAs Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.\n\nChapter 4: Supplements – Maximum Your Performance\nWhen it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.\n\nChapter 5: Sleep – More Sleep, More Gains\nThe importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.","What is the performance nutrition path on the FightCamp app?",{"_uid":2027,"answer":2028,"question":2029,"component":670},"af82aa45-e103-46f0-9818-a96c2c8404e1","World champion fighter, ringside analyst, author, and certified nutritionist Chris Algieri helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.","Who is Chris Algieri?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2031,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2043,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2044,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2032,"component":39,"meta_info":2040,"block_image":2041,"cover_image":2042,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2033,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2038,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2039,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2034,"component":118,"meta_info":2035,"meta_title":7,"block_image":2036,"cover_image":2037,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2046},[2047,2061,2073,2085,2089,2094,2105,2109,2113,2117,2122,2126,2131,2135,2140,2144,2149,2153,2158,2162,2173,2178,2188,2192],{"type":729,"content":2048},[2049,2051,2059],{"text":2050,"type":733},"World champion fighter, ringside analyst, author, and certified nutritionist ",{"text":2052,"type":733,"marks":2053},"Chris Algieri",[2054,2058],{"type":746,"attrs":2055},{"href":2056,"uuid":48,"anchor":48,"custom":2057,"target":749,"linktype":13},"https://www.instagram.com/chris_algieri",{},{"type":1047},{"text":2060,"type":733}," helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.",{"type":759,"attrs":2062},{"id":2063,"body":2064},"5ca2645a-593f-4072-a1de-f7c9143be9b8",[2065],{"url":2066,"_uid":2067,"image":2068,"component":771,"copyright_details":2072},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-94da23e7-e8c1-468f-9bd9-d6824e2b75dd",{"id":2069,"alt":2070,"name":7,"focus":7,"title":2070,"filename":2071,"copyright":7,"fieldtype":50,"is_external_url":9},6365108,"FightCamp App Series - Performance Nutrition Path with Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/6f6df86fdb/chris-algieri-fightcamp.png",[],{"type":729,"content":2074},[2075,2077,2083],{"text":2076,"type":733},"Now, Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the ",{"text":946,"type":733,"marks":2078},[2079,2082],{"type":746,"attrs":2080},{"href":1163,"uuid":48,"anchor":48,"custom":2081,"target":749,"linktype":13},{},{"type":1047},{"text":2084,"type":733},". He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.",{"type":729,"content":2086},[2087],{"text":2088,"type":733},"Chris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”",{"type":753,"attrs":2090,"content":2091},{"level":755},[2092],{"text":2093,"type":733},"What Performance Means",{"type":759,"attrs":2095},{"id":2063,"body":2096},[2097],{"url":2098,"_uid":2099,"image":2100,"component":771,"copyright_details":2104},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-e8da514a-8ce9-4324-b82e-01fe75aae0f8",{"id":2101,"alt":2102,"name":7,"focus":7,"title":2102,"filename":2103,"copyright":7,"fieldtype":50,"is_external_url":9},6316901,"FightCamp App Series - Performance Nutrition Path With Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/8515727b79/nutritionist-chris-algieri.png",[],{"type":729,"content":2106},[2107],{"text":2108,"type":733},"“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”",{"type":729,"content":2110},[2111],{"text":2112,"type":733},"The goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.",{"type":729,"content":2114},[2115],{"text":2116,"type":733},"Here’s a taste of what to expect:",{"type":753,"attrs":2118,"content":2119},{"level":1394},[2120],{"text":2121,"type":733},"Chapter 1: Fasting – Not What You Eat, But How",{"type":729,"content":2123},[2124],{"text":2125,"type":733},"Chris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.",{"type":753,"attrs":2127,"content":2128},{"level":1394},[2129],{"text":2130,"type":733},"Chapter 2: Fueling – Food as Fuel",{"type":729,"content":2132},[2133],{"text":2134,"type":733},"This chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.",{"type":753,"attrs":2136,"content":2137},{"level":1394},[2138],{"text":2139,"type":733},"Chapter 3: Recovery – Food as Medicine",{"type":729,"content":2141},[2142],{"text":2143,"type":733},"As Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.",{"type":753,"attrs":2145,"content":2146},{"level":1394},[2147],{"text":2148,"type":733},"Chapter 4: Supplements – Maximum Your Performance",{"type":729,"content":2150},[2151],{"text":2152,"type":733},"When it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.",{"type":753,"attrs":2154,"content":2155},{"level":1394},[2156],{"text":2157,"type":733},"Chapter 5: Sleep – More Sleep, More Gains",{"type":729,"content":2159},[2160],{"text":2161,"type":733},"The importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.",{"type":759,"attrs":2163},{"id":2164,"body":2165},"2a672e8b-41bf-471d-855d-3f0b482dc217",[2166],{"url":2167,"_uid":2168,"image":2169,"component":771,"copyright_details":2172},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-be4d43e9-1818-44ea-8bc3-151b49cd694b",{"id":2170,"alt":2102,"name":7,"focus":7,"title":2102,"filename":2171,"copyright":7,"fieldtype":50,"is_external_url":9},6316900,"https://a.storyblok.com/f/115220/1100x1100/1d259fa7aa/fightcamp-x-chris-algieri.png",[],{"type":753,"attrs":2174,"content":2175},{"level":755},[2176],{"text":2177,"type":733},"Training for Life",{"type":729,"content":2179},[2180,2181,2187],{"text":1228,"type":733},{"text":1230,"type":733,"marks":2182},[2183,2186],{"type":746,"attrs":2184},{"href":1234,"uuid":48,"anchor":48,"custom":2185,"target":749,"linktype":13},{},{"type":1047},{"text":1237,"type":733},{"type":729,"content":2189},[2190],{"text":2191,"type":733},"FightCamp members also get exclusive access to experts like Chris Algieri, who helps athletes at the top of their game push even higher. His insight into optimizing athletic performance can upgrade your training and your life in ways you never thought possible.  ",{"type":729,"content":2193},[2194],{"text":2195,"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":2197,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2202,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2198,"component":118,"meta_info":2199,"meta_title":7,"block_image":2200,"cover_image":2201,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-14 00:00",{"_uid":2206,"title":2207,"plugin":43,"description":2208},"ecce3d1d-b686-4b6f-aa47-ccd03906f08a","Making of Performance Nutrition with Chris Algieri | FightCamp","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App.",{"id":2210,"alt":2211,"name":7,"focus":7,"title":2211,"filename":2212,"copyright":7,"fieldtype":50,"is_external_url":9},6316721,"FightCamp App Series - Performance Nutrition Path with Chris Algieri ","https://a.storyblok.com/f/115220/2400x990/a78fb1f7b5/making-of-performance-nutrition-with-chris-algieri-fightcamp.png","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App",[],"the-making-of-performance-nutrition-path-with-chris-algieri","blogs/the-making-of-performance-nutrition-path-with-chris-algieri",-5360,[988],"09060c20-ff5a-4a8b-910c-15ad2e712700","2022-11-14T02:49:04.889Z",[],{"name":2223,"created_at":2224,"published_at":2225,"updated_at":2226,"id":2227,"uuid":2228,"content":2229,"slug":2437,"full_slug":2438,"sort_by_date":48,"position":2439,"tag_list":2440,"is_startpage":9,"parent_id":989,"meta_data":48,"group_id":2441,"first_published_at":2442,"release_id":48,"lang":60,"path":992,"alternates":2443,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":2230,"faqs":2231,"title":2223,"topic":2240,"author":2255,"content":2256,"category":2420,"schedule":2428,"component":975,"meta_info":2429,"cover_image":2433,"description":2432,"contributors":2436},"6218a961-b18f-4ab0-8901-a897312c5183",[2232,2236],{"_uid":2233,"answer":2234,"question":2235,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":2237,"answer":2238,"question":2239,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2241,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2253,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2254,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2242,"component":39,"meta_info":2250,"block_image":2251,"cover_image":2252,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2243,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2248,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2249,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2244,"component":118,"meta_info":2245,"meta_title":7,"block_image":2246,"cover_image":2247,"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":2257},[2258,2270,2275,2287,2291,2296,2300,2305,2316,2320,2325,2337,2342,2352,2356,2361,2365,2370,2380,2384,2393,2397,2402,2406,2411],{"type":729,"content":2259},[2260,2262,2268],{"text":2261,"type":733},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":2263,"type":733,"marks":2264},"Thanksgiving recipes",[2265],{"type":746,"attrs":2266},{"href":2267,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":2269,"type":733}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":753,"attrs":2271,"content":2272},{"level":1394},[2273],{"text":2274,"type":733},"Make Plants the Center of Your Plate",{"type":759,"attrs":2276},{"id":2277,"body":2278},"ab478b06-2860-413f-8e11-7bcdb65169f4",[2279],{"url":2280,"_uid":2281,"image":2282,"component":771,"copyright_details":2286},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":2283,"alt":2284,"name":7,"focus":7,"title":2284,"filename":2285,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":729,"content":2288},[2289],{"text":2290,"type":733},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":753,"attrs":2292,"content":2293},{"level":1394},[2294],{"text":2295,"type":733},"Swap Dairy for Dairy-free Alternatives",{"type":729,"content":2297},[2298],{"text":2299,"type":733},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":753,"attrs":2301,"content":2302},{"level":1394},[2303],{"text":2304,"type":733},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":759,"attrs":2306},{"id":2277,"body":2307},[2308],{"url":2309,"_uid":2310,"image":2311,"component":771,"copyright_details":2315},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":2312,"alt":2313,"name":7,"focus":7,"title":2313,"filename":2314,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":729,"content":2317},[2318],{"text":2319,"type":733},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":753,"attrs":2321,"content":2322},{"level":1394},[2323],{"text":2324,"type":733},"Swap Butter for Olive Oil ",{"type":729,"content":2326},[2327,2329,2335],{"text":2328,"type":733},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":2330,"type":733,"marks":2331},"healthy fats",[2332],{"type":746,"attrs":2333},{"href":2334,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2336,"type":733},"”) which promote heart health and lower inflammation. ",{"type":753,"attrs":2338,"content":2339},{"level":1394},[2340],{"text":2341,"type":733},"Skip the Bread",{"type":759,"attrs":2343},{"id":2277,"body":2344},[2345],{"url":2346,"_uid":2347,"image":2348,"component":771,"copyright_details":2351},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":2349,"alt":2313,"name":7,"focus":7,"title":2313,"filename":2350,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":729,"content":2353},[2354],{"text":2355,"type":733},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":753,"attrs":2357,"content":2358},{"level":1394},[2359],{"text":2360,"type":733},"Use the “Healthy Plate” Guide",{"type":729,"content":2362},[2363],{"text":2364,"type":733},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":753,"attrs":2366,"content":2367},{"level":1394},[2368],{"text":2369,"type":733},"Try Sampling Desserts",{"type":759,"attrs":2371},{"id":2277,"body":2372},[2373],{"url":2374,"_uid":2375,"image":2376,"component":771,"copyright_details":2379},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":2377,"alt":2313,"name":7,"focus":7,"title":2313,"filename":2378,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":729,"content":2381},[2382],{"text":2383,"type":733},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":753,"attrs":2385,"content":2386},{"level":1394},[2387,2389],{"text":2388,"type":733},"Don’t Try to “Save Your Appetite”",{"text":2390,"type":733,"marks":2391}," ",[2392],{"type":1090},{"type":729,"content":2394},[2395],{"text":2396,"type":733},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":753,"attrs":2398,"content":2399},{"level":755},[2400],{"text":2401,"type":733},"Putting Your Health First ",{"type":729,"content":2403},[2404],{"text":2405,"type":733},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":753,"attrs":2407,"content":2408},{"level":755},[2409],{"text":2410,"type":733},"Eat & Train Like a Fighter",{"type":729,"content":2412},[2413,2414,2418],{"text":1228,"type":733},{"text":1230,"type":733,"marks":2415},[2416],{"type":746,"attrs":2417},{"href":1234,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":2419,"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":2421,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2426,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2427,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2422,"component":118,"meta_info":2423,"meta_title":7,"block_image":2424,"cover_image":2425,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":2430,"title":2431,"plugin":43,"description":2432},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":2434,"alt":2313,"name":7,"focus":7,"title":2313,"filename":2435,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[988],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":2445,"created_at":2446,"published_at":2447,"updated_at":2448,"id":2449,"uuid":2450,"content":2451,"slug":2744,"full_slug":2745,"sort_by_date":48,"position":2746,"tag_list":2747,"is_startpage":9,"parent_id":989,"meta_data":48,"group_id":2748,"first_published_at":2447,"release_id":48,"lang":60,"path":992,"alternates":2749,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":2452,"faqs":2453,"title":2445,"topic":2466,"author":708,"content":2481,"category":2726,"schedule":2734,"component":975,"meta_info":2735,"cover_image":2739,"description":2738,"contributors":2743},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2454,2458,2462],{"_uid":2455,"answer":2456,"question":2457,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":2459,"answer":2460,"question":2461,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":2463,"answer":2464,"question":2465,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2467,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2479,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2480,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2468,"component":39,"meta_info":2476,"block_image":2477,"cover_image":2478,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2469,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2474,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2475,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2470,"component":118,"meta_info":2471,"meta_title":7,"block_image":2472,"cover_image":2473,"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":2482},[2483,2487,2499,2503,2508,2520,2532,2552,2561,2573,2578,2604,2614,2619,2623,2628,2640,2645,2649,2654,2658,2663,2674,2679,2689,2701,2713,2717],{"type":729,"content":2484},[2485],{"text":2486,"type":733},"Have you been waiting for permission to take more naps? Here it is.",{"type":729,"content":2488},[2489,2491,2497],{"text":2490,"type":733},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2492,"type":733,"marks":2493},"muscle recovery",[2494],{"type":746,"attrs":2495},{"href":2496,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2498,"type":733},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":729,"content":2500},[2501],{"text":2502,"type":733},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":753,"attrs":2504,"content":2505},{"level":755},[2506],{"text":2507,"type":733},"How Does Napping Help Boxing Performance?",{"type":759,"attrs":2509},{"id":2510,"body":2511},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2512],{"url":2513,"_uid":2514,"image":2515,"component":771,"copyright_details":2519},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2516,"alt":2517,"name":7,"focus":48,"title":2517,"filename":2518,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":729,"content":2521},[2522,2524,2530],{"text":2523,"type":733},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":2525,"type":733,"marks":2526},"10 minutes of sleep",[2527],{"type":746,"attrs":2528},{"href":2529,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2531,"type":733}," can hold many benefits for the body and mind.",{"type":729,"content":2533},[2534,2536,2542,2544,2550],{"text":2535,"type":733},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2537,"type":733,"marks":2538},"Dr. Amy Bender",[2539],{"type":746,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2543,"type":733}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":2545,"type":733,"marks":2546},"Rocky Harris",[2547],{"type":746,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2551,"type":733},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":759,"attrs":2553},{"id":2510,"body":2554},[2555],{"_uid":2556,"text":2557,"image":2558,"author":2559,"component":2560},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":729,"content":2562},[2563,2565,2571],{"text":2564,"type":733},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2566,"type":733,"marks":2567},"interview with CBS Sports",[2568],{"type":746,"attrs":2569},{"href":2570,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2572,"type":733},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":753,"attrs":2574,"content":2575},{"level":755},[2576],{"text":2577,"type":733},"Benefits of Napping",{"type":1105,"content":2579},[2580,2586,2592,2598],{"type":1108,"content":2581},[2582],{"type":729,"content":2583},[2584],{"text":2585,"type":733},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":1108,"content":2587},[2588],{"type":729,"content":2589},[2590],{"text":2591,"type":733},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":1108,"content":2593},[2594],{"type":729,"content":2595},[2596],{"text":2597,"type":733},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":1108,"content":2599},[2600],{"type":729,"content":2601},[2602],{"text":2603,"type":733},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":759,"attrs":2605},{"id":2510,"body":2606},[2607],{"url":2608,"_uid":2609,"image":2610,"component":771,"copyright_details":2613},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2611,"alt":2517,"name":7,"focus":48,"title":2517,"filename":2612,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":753,"attrs":2615,"content":2616},{"level":755},[2617],{"text":2618,"type":733},"The Art of a Successful Snooze",{"type":729,"content":2620},[2621],{"text":2622,"type":733},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":753,"attrs":2624,"content":2625},{"level":1394},[2626],{"text":2627,"type":733},"Timing",{"type":729,"content":2629},[2630,2632,2638],{"text":2631,"type":733},"The ideal time for a nap is ",{"text":2633,"type":733,"marks":2634},"early afternoon",[2635],{"type":746,"attrs":2636},{"href":2637,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":2639,"type":733},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":753,"attrs":2641,"content":2642},{"level":1394},[2643],{"text":2644,"type":733},"Length ",{"type":729,"content":2646},[2647],{"text":2648,"type":733},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":753,"attrs":2650,"content":2651},{"level":1394},[2652],{"text":2653,"type":733},"Setting",{"type":729,"content":2655},[2656],{"text":2657,"type":733},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":753,"attrs":2659,"content":2660},{"level":1394},[2661],{"text":2662,"type":733},"Scheduling",{"type":729,"content":2664},[2665,2667,2672],{"text":2666,"type":733},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2668,"type":733,"marks":2669},"Dr. Bender recommends",[2670],{"type":746,"attrs":2671},{"href":2541,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":2673,"type":733}," an extended nap length of around 90 minutes for athletes.",{"type":753,"attrs":2675,"content":2676},{"level":755},[2677],{"text":2678,"type":733},"Dreaming of Greatness",{"type":759,"attrs":2680},{"id":2510,"body":2681},[2682],{"url":2683,"_uid":2684,"image":2685,"component":771,"copyright_details":2688},{"id":7,"url":7,"linktype":765,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2686,"alt":2517,"name":7,"focus":48,"title":2517,"filename":2687,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":729,"content":2690},[2691,2693,2699],{"text":2692,"type":733},"Boxing training is all about making ",{"text":2694,"type":733,"marks":2695},"healthy lifestyle choices",[2696],{"type":746,"attrs":2697},{"href":2698,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2700,"type":733},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":729,"content":2702},[2703,2705,2711],{"text":2704,"type":733},"When you’re training hard, remember that ",{"text":2706,"type":733,"marks":2707},"recovery",[2708],{"type":746,"attrs":2709},{"href":2710,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2712,"type":733}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":753,"attrs":2714,"content":2715},{"level":755},[2716],{"text":1753,"type":733},{"type":729,"content":2718},[2719,2720,2724],{"text":1228,"type":733},{"text":1230,"type":733,"marks":2721},[2722],{"type":746,"attrs":2723},{"href":1234,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":2725,"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":2727,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2732,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2728,"component":118,"meta_info":2729,"meta_title":7,"block_image":2730,"cover_image":2731,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2736,"title":2737,"plugin":43,"description":2738},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2740,"alt":2741,"name":7,"focus":48,"title":2741,"filename":2742,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[988],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":975,"created_at":2751,"published_at":2752,"updated_at":2753,"id":2754,"uuid":2755,"content":2756,"slug":975,"full_slug":2777,"sort_by_date":48,"position":446,"tag_list":2778,"is_startpage":9,"parent_id":2779,"meta_data":48,"group_id":2780,"first_published_at":2781,"release_id":48,"lang":60,"path":7,"alternates":2782,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2757,"component":2758,"meta_info":2759,"custom_content_list":2761},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2760,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2762,2767,2772],{"_uid":2763,"label":2764,"value":2765,"dev_id":2766,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2768,"label":2769,"value":2770,"dev_id":2771,"component":733},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2773,"label":2774,"value":2775,"dev_id":2776,"component":733},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353525402]