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Your body needs different proportions of each before and after strenuous exercise to stay in peak condition. There is no doubt that an intense toe-to-toe in the ring is going to work up an appetite. Choosing the right foods will make a big difference in how your body recovers. Remembering what to eat after boxing is critical to your training.","What is a boxer's diet?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a03ed10a-d929-4d8a-a10c-cd406ad50989","Boxers eat a balanced diet of complex carbohydrates, lean proteins, and healthy fats. The body needs all three (3) to function most efficiently under the physical stress of a high-impact workout. Each serves its own list of critical roles in full body health, the most important of which include: Complex carbohydrates: Provide the raw energy that gives the muscles power. Lean proteins: Contain the building blocks that allow muscle tissue to repair. Healthy fats: Help your body absorb nutrients and contain essential fatty acids, Making sure you are getting your daily dose of all three maximizes your health and your athletic performance. Boxers adjust the quantities of each depending on what their body needs during their training schedule. Deciding what to eat before a boxing match and what to eat after is a key element to optimizing the benefits of boxing.","What do boxers eat?",{"_uid":676,"answer":677,"question":678,"component":670},"a17d1fd7-5a82-42aa-b439-8e8271288be8","After a boxing workout, your body needs to recuperate and replenish those lost nutrients. Boxers know that the right post-workout meal will help their body recover faster and their muscles rebuild stronger.\\n\\nA huge part of this recovery is providing your muscles with protein so they can repair. Boxers will eat around 25-30 grams of protein within an hour after a fight to kickstart this process.","What do boxers eat after a boxing workout?",{"_uid":680,"answer":681,"question":682,"component":670},"0f18e7d6-88cb-4020-9cb5-c92118be2d86","Post-boxing workouts should include a large portion of protein, as well as a good balance of carbs and fats to help your body utilize the protein most effectively. Examples of some of the best foods to eat after boxing that reflect this balance include: Scrambled eggs with whole grain toast, Greek yogurt with fresh fruit or nuts, Turkey, chicken or tuna wrap, Stir fry with lean meat or tofu over rice, Tacos with lean meat and guacamole. Another excellent option after a boxing workout is a complete protein shake. Protein shakes combine all of the necessary nutrients your body needs in one serving. Protein shakes can save on time if you are working out on-the-go. Boxers should never skip eating when they are in training, so it is a good idea to have a protein shake ready if you don’t have time to prepare a full meal.","What should I eat after boxing?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":684,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":55,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":712,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":723,"content":724},"doc",[725,731,735,742,746,750,785,805,810,814,818,822,827,831,835,867,883,909,915],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"A good boxing diet plan is all about healthy eating with the right balance of carbohydrates, protein, and fats. Your body needs different proportions of each before and after strenuous exercise to stay in peak condition.","text",{"type":726,"content":732},[733],{"text":734,"type":730},"There is no doubt that an intense toe-to-toe in the ring is going to work up an appetite. Choosing the right foods will make a big difference in how your body recovers. Remembering what to eat after a workout is critical to your training and post workout meal.",{"type":736,"attrs":737,"content":739},"heading",{"level":738},2,[740],{"text":741,"type":730},"What Do Boxers Eat?",{"type":726,"content":743},[744],{"text":745,"type":730},"Boxers eat a balanced diet of complex carbohydrates, lean proteins, and healthy fats. The body needs all three (3) to function most efficiently under the physical stress of a high-impact workout.",{"type":726,"content":747},[748],{"text":749,"type":730},"Each serves its own list of critical roles in full body health, the most important of which include:",{"type":751,"content":752},"bullet_list",[753,765,775],{"type":754,"content":755},"list_item",[756],{"type":726,"content":757},[758,763],{"text":759,"type":730,"marks":760},"Complex carbohydrates",[761],{"type":762},"bold",{"text":764,"type":730},": Provide the raw energy that gives the muscles power",{"type":754,"content":766},[767],{"type":726,"content":768},[769,773],{"text":770,"type":730,"marks":771},"Lean proteins",[772],{"type":762},{"text":774,"type":730},": Contain the building blocks that allow muscle tissue to repair",{"type":754,"content":776},[777],{"type":726,"content":778},[779,783],{"text":780,"type":730,"marks":781},"Healthy fats",[782],{"type":762},{"text":784,"type":730},": Help your body absorb nutrients and contain essential fatty acids",{"type":726,"content":786},[787,789,795,803],{"text":788,"type":730},"Making sure you are getting your daily dose of all three maximizes your health, athletic performance, and post workout meal. Boxers adjust the quantities of each depending on what their body needs during their training schedule. Deciding what to eat before a boxing match and what to eat after is a key element to optimizing the benefits of boxing. To learn more about what to eat before a boxing workout, read this article ",{"text":790,"type":730,"marks":791}," ",[792],{"type":793,"attrs":794},"styled",{"class":7},{"text":796,"type":730,"marks":797},"(A Boxer's Diet Plan For Beginners)",[798],{"type":799,"attrs":800},"link",{"href":801,"uuid":48,"anchor":48,"target":802,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout","_blank",{"text":804,"type":730},".",{"type":736,"attrs":806,"content":807},{"level":738},[808],{"text":809,"type":730},"What Do Boxers Eat After a Workout?",{"type":726,"content":811},[812],{"text":813,"type":730},"Boxing is a great form of exercise because it blends cardio and strength training. It is the epitome of a full-body workout, but this means it also demands a lot from your body. The energy and nutrients that fueled your body during your workout are quickly depleted.",{"type":726,"content":815},[816],{"text":817,"type":730},"After a boxing workout, your body needs to recuperate and replenish those lost nutrients. Boxers know that the right post workout meal will help their body recover faster and their muscles rebuild stronger.",{"type":726,"content":819},[820],{"text":821,"type":730},"A huge part of this recovery is providing your muscles with protein so they can repair. Boxers will eat around 25-30 grams of protein within an hour after a fight to kickstart this process.",{"type":736,"attrs":823,"content":824},{"level":738},[825],{"text":826,"type":730},"What Should I Eat After Boxing?",{"type":726,"content":828},[829],{"text":830,"type":730},"Post workout meals should include a large portion of protein, as well as a good balance of carbs and fats to help your body utilize the protein most effectively.",{"type":726,"content":832},[833],{"text":834,"type":730},"Examples of some of the best foods to eat after boxing that reflect this balance include:",{"type":751,"content":836},[837,843,849,855,861],{"type":754,"content":838},[839],{"type":726,"content":840},[841],{"text":842,"type":730},"Scrambled eggs with whole grain toast",{"type":754,"content":844},[845],{"type":726,"content":846},[847],{"text":848,"type":730},"Greek yogurt with fresh fruit or nuts",{"type":754,"content":850},[851],{"type":726,"content":852},[853],{"text":854,"type":730},"Turkey, chicken or tuna wrap",{"type":754,"content":856},[857],{"type":726,"content":858},[859],{"text":860,"type":730},"Stir fry with lean meat or tofu over rice",{"type":754,"content":862},[863],{"type":726,"content":864},[865],{"text":866,"type":730},"Tacos with lean meat and guacamole",{"type":726,"content":868},[869,871,875,881],{"text":870,"type":730},"Another excellent option of what to eat after boxing training is a complete protein shake ",{"text":790,"type":730,"marks":872},[873],{"type":793,"attrs":874},{"class":7},{"text":876,"type":730,"marks":877},"(How To Make a Complete Protein Shake)",[878],{"type":799,"attrs":879},{"href":880,"uuid":48,"anchor":48,"target":802,"linktype":48},"https://www.youtube.com/watch?v=BwFn53Ewb_I&t=62s",{"text":882,"type":730},". Protein shakes combine all of the necessary nutrients your body needs in one serving. Protein shakes can save time if you are working out on-the-go. Boxers should never skip eating when they are in training, so it is a good idea to have a protein shake ready if you don’t have time to prepare a full post workout meal.",{"type":726,"content":884},[885,887,889,890,892,896,902,907],{"text":886,"type":730},"Nutrition is a cornerstone to a healthy lifestyle. For boxers, it is also the foundation of getting the most out of training and having success in the ring. What you eat after your boxing workout will help you get back to the bag stronger each time.",{"type":888},"hard_break",{"type":888},{"text":891,"type":730},"For more boxing and kickboxing related tips, workouts, and training guidance from professional boxers and kickboxers check out ",{"text":790,"type":730,"marks":893},[894],{"type":793,"attrs":895},{"class":7},{"text":897,"type":730,"marks":898},"FightCamp's",[899],{"type":799,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":802,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":903,"type":730,"marks":904},"  ",[905],{"type":793,"attrs":906},{"class":7},{"text":908,"type":730},"at-home boxing system.",{"type":736,"attrs":910,"content":912},{"level":911},3,[913],{"text":914,"type":730},"Related Articles",{"type":726,"content":916},[917,923,924,930,931,936,937,943,944],{"text":918,"type":730,"marks":919},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[920],{"type":799,"attrs":921},{"href":922,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips",{"type":888},{"text":925,"type":730,"marks":926},"Shanie Smash's TOP 5 Pre-Workout Snacks",[927],{"type":799,"attrs":928},{"href":929,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/shanie-smash-s-top-5-pre-workout-snacks",{"type":888},{"text":932,"type":730,"marks":933},"What To Eat Before a Boxing Workout",[934],{"type":799,"attrs":935},{"href":801,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":888},{"text":938,"type":730,"marks":939},"A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)",[940],{"type":799,"attrs":941},{"href":942,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"type":888},{"text":945,"type":730,"marks":946},"BEST Boxing Diet Plan",[947],{"type":799,"attrs":948},{"href":949,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":951,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":952,"component":118,"meta_info":953,"meta_title":7,"block_image":954,"cover_image":955,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-08-06 00:00","article",{"_uid":961,"title":962,"plugin":43,"description":963},"2be726fa-6582-4eaa-a464-7f23c4e93843","What To Eat After A Boxing Workout | FightCamp","Discover a boxer's post workout meal to recover and get stronger. Whether you're fighting or training, learn what to eat after a workout at FightCamp.",{"id":965,"alt":966,"name":7,"focus":48,"title":966,"filename":967,"copyright":7,"fieldtype":50},3374405,"FightCamp - Post Workout Meal for Boxing","https://a.storyblok.com/f/115220/2400x990/9eb27f3d24/what-to-eat-after-a-boxing-workout.jpg","Want to eat like a boxer? Following a BOXER'S DIET includes good nutrition and balanced meals, vital for a boxer to recover post-workout and get stronger.",[],[],"what-to-eat-after-a-boxing-workout","blogs/what-to-eat-after-a-boxing-workout",-800,[],60887917,"fd220b94-212b-4ba7-9e3a-6dcee879f652","2021-08-06T13:38:00.000Z","wellness/{{story.slug}}",[],["Reactive",981],[982,1220,1501,1731,1950,2263],{"name":983,"created_at":984,"published_at":985,"updated_at":986,"id":987,"uuid":988,"content":989,"slug":1212,"full_slug":1213,"sort_by_date":48,"position":1214,"tag_list":1215,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1217,"first_published_at":1218,"release_id":48,"lang":60,"path":978,"alternates":1219,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":990,"faqs":991,"title":983,"topic":1000,"author":1015,"content":1016,"category":1193,"schedule":1201,"component":959,"meta_info":1202,"cover_image":1206,"description":1210,"contributors":1211},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[992,996],{"_uid":993,"answer":994,"question":995,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":997,"answer":998,"question":999,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1001,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1013,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1014,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1002,"component":39,"meta_info":1010,"block_image":1011,"cover_image":1012,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1003,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1008,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1009,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1004,"component":118,"meta_info":1005,"meta_title":7,"block_image":1006,"cover_image":1007,"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":723,"content":1017},[1018,1023,1034,1049,1059,1064,1074,1079,1104,1109,1113,1118,1122,1127,1131,1136,1140,1145,1155,1189],{"type":736,"attrs":1019,"content":1020},{"level":738},[1021],{"text":1022,"type":730},"Are You Ready to Make the Most of the New Year?  ",{"type":726,"content":1024},[1025,1027,1032],{"text":1026,"type":730},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1028,"type":730,"marks":1029},"path",[1030],{"type":1031},"italic",{"text":1033,"type":730},", which is a way to stay organized as you achieve your goals. ",{"type":1035,"attrs":1036},"blok",{"id":1037,"body":1038},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1039],{"url":1040,"_uid":1042,"image":1043,"component":1047,"copyright_details":1048},{"id":7,"url":7,"linktype":1041,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1044,"alt":1045,"name":7,"focus":7,"title":1045,"filename":1046,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png","content_image",[],{"type":726,"content":1050},[1051,1053,1057],{"text":1052,"type":730},"A popular and effective way to create a ",{"text":1054,"type":730,"marks":1055},"path ",[1056],{"type":1031},{"text":1058,"type":730},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":736,"attrs":1060,"content":1061},{"level":738},[1062],{"text":1063,"type":730},"How to Make S.M.A.R.T. Goals for the New Year",{"type":1035,"attrs":1065},{"id":1037,"body":1066},[1067],{"url":1068,"_uid":1069,"image":1070,"component":1047,"copyright_details":1073},{"id":7,"url":7,"linktype":1041,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1071,"alt":1045,"name":7,"focus":7,"title":1045,"filename":1072,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":736,"attrs":1075,"content":1076},{"level":911},[1077],{"text":1078,"type":730},"1. Make Your Goals Specific",{"type":726,"content":1080},[1081,1083,1092,1094,1102],{"text":1082,"type":730},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1084,"type":730,"marks":1085},"30 minutes per day",[1086,1090],{"type":799,"attrs":1087},{"href":1088,"uuid":48,"anchor":48,"custom":1089,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1091},"underline",{"text":1093,"type":730}," and following a ",{"text":1095,"type":730,"marks":1096},"healthy meal plan",[1097,1101],{"type":799,"attrs":1098},{"href":1099,"uuid":48,"anchor":48,"custom":1100,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1091},{"text":1103,"type":730},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":736,"attrs":1105,"content":1106},{"level":911},[1107],{"text":1108,"type":730},"2. Make Your Goals Measurable ",{"type":726,"content":1110},[1111],{"text":1112,"type":730},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":736,"attrs":1114,"content":1115},{"level":911},[1116],{"text":1117,"type":730},"3. Make Your Goals Attainable",{"type":726,"content":1119},[1120],{"text":1121,"type":730},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":736,"attrs":1123,"content":1124},{"level":911},[1125],{"text":1126,"type":730},"4. Make Your Goals Relevant",{"type":726,"content":1128},[1129],{"text":1130,"type":730},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":736,"attrs":1132,"content":1133},{"level":911},[1134],{"text":1135,"type":730},"5. Make Your Goals Time-Bound",{"type":726,"content":1137},[1138],{"text":1139,"type":730},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":736,"attrs":1141,"content":1142},{"level":738},[1143],{"text":1144,"type":730},"Train S.M.A.R.T. Like a Fighter",{"type":1035,"attrs":1146},{"id":1037,"body":1147},[1148],{"url":1149,"_uid":1150,"image":1151,"component":1047,"copyright_details":1154},{"id":7,"url":7,"linktype":1041,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1152,"alt":1045,"name":7,"focus":7,"title":1045,"filename":1153,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":726,"content":1156},[1157,1159,1167,1169,1177,1179,1187],{"text":1158,"type":730},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1160,"type":730,"marks":1161},"Facebook",[1162,1166],{"type":799,"attrs":1163},{"href":1164,"uuid":48,"anchor":48,"custom":1165,"target":802,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1091},{"text":1168,"type":730}," and ",{"text":1170,"type":730,"marks":1171},"Instagram",[1172,1176],{"type":799,"attrs":1173},{"href":1174,"uuid":48,"anchor":48,"custom":1175,"target":802,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1091},{"text":1178,"type":730},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1180,"type":730,"marks":1181},"FightCamp",[1182,1186],{"type":799,"attrs":1183},{"href":1184,"uuid":48,"anchor":48,"custom":1185,"target":802,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1091},{"text":1188,"type":730}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":726,"content":1190},[1191],{"text":1192,"type":730},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1194,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1199,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1200,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1195,"component":118,"meta_info":1196,"meta_title":7,"block_image":1197,"cover_image":1198,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1203,"title":1204,"plugin":43,"description":1205},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1207,"alt":1208,"name":7,"focus":7,"title":1208,"filename":1209,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1216],"featured","ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1221,"created_at":1222,"published_at":1223,"updated_at":1224,"id":1225,"uuid":1226,"content":1227,"slug":1493,"full_slug":1494,"sort_by_date":48,"position":1495,"tag_list":1496,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1498,"first_published_at":1499,"release_id":48,"lang":60,"path":978,"alternates":1500,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":1228,"faqs":1229,"title":1221,"topic":1246,"author":1261,"content":1262,"category":1474,"schedule":1482,"component":959,"meta_info":1483,"cover_image":1487,"description":1491,"contributors":1492},"e830f475-d311-47a7-a580-bf4708fb885a",[1230,1234,1238,1242],{"_uid":1231,"answer":1232,"question":1233,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":1235,"answer":1236,"question":1237,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":1239,"answer":1240,"question":1241,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":1243,"answer":1244,"question":1245,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1247,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1259,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1260,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1248,"component":39,"meta_info":1256,"block_image":1257,"cover_image":1258,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1249,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1254,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1255,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1250,"component":118,"meta_info":1251,"meta_title":7,"block_image":1252,"cover_image":1253,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":723,"content":1263},[1264,1278,1288,1312,1317,1320,1325,1328,1333,1347,1351,1355,1359,1363,1367,1371,1376,1380,1388,1392,1396,1400,1404,1408,1412,1416,1424,1428,1432,1436,1440,1444,1449,1453,1458,1470],{"type":726,"content":1265},[1266,1268,1276],{"text":1267,"type":730},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":1269,"type":730,"marks":1270},"according to most experts",[1271,1275],{"type":799,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"custom":1274,"target":802,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1091},{"text":1277,"type":730},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":726,"content":1279},[1280,1282,1286],{"text":1281,"type":730},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":1283,"type":730,"marks":1284},"“let food be thy medicine,” ",[1285],{"type":1031},{"text":1287,"type":730},"as well as believing that disease was not a punishment from the Gods. ",{"type":726,"content":1289},[1290,1292,1300,1302,1310],{"text":1291,"type":730},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":1293,"type":730,"marks":1294},"coined the term wellness",[1295,1299],{"type":799,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"custom":1298,"target":802,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1091},{"text":1301,"type":730},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":1303,"type":730,"marks":1304},"fitness and wellness",[1305,1309],{"type":799,"attrs":1306},{"href":1307,"uuid":48,"anchor":48,"custom":1308,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1091},{"text":1311,"type":730}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":736,"attrs":1313,"content":1314},{"level":738},[1315],{"text":1316,"type":730},"What is Fitness?",{"type":726,"content":1318},[1319],{"text":1232,"type":730},{"type":736,"attrs":1321,"content":1322},{"level":738},[1323],{"text":1324,"type":730},"What is Wellness?",{"type":726,"content":1326},[1327],{"text":1236,"type":730},{"type":736,"attrs":1329,"content":1330},{"level":738},[1331],{"text":1332,"type":730},"How to Set Goals for Fitness and Wellness",{"type":726,"content":1334},[1335,1337,1345],{"text":1336,"type":730},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":1338,"type":730,"marks":1339},"S.M.A.R.T. goals",[1340,1344],{"type":799,"attrs":1341},{"href":1342,"uuid":48,"anchor":48,"custom":1343,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1091},{"text":1346,"type":730},":",{"type":726,"content":1348},[1349],{"text":1350,"type":730},"S - Specific",{"type":726,"content":1352},[1353],{"text":1354,"type":730},"M - Measurable",{"type":726,"content":1356},[1357],{"text":1358,"type":730},"A - Achievable",{"type":726,"content":1360},[1361],{"text":1362,"type":730},"R - Relevant",{"type":726,"content":1364},[1365],{"text":1366,"type":730},"T - Timeframe ",{"type":726,"content":1368},[1369],{"text":1370,"type":730},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":736,"attrs":1372,"content":1373},{"level":911},[1374],{"text":1375,"type":730},"Fitness",{"type":726,"content":1377},[1378],{"text":1379,"type":730},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":751,"content":1381},[1382],{"type":754,"content":1383},[1384],{"type":726,"content":1385},[1386],{"text":1387,"type":730},"Example Goal: Weight loss",{"type":726,"content":1389},[1390],{"text":1391,"type":730},"S - 30 lbs.",{"type":726,"content":1393},[1394],{"text":1395,"type":730},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":726,"content":1397},[1398],{"text":1399,"type":730},"A - Doable through proper exercise and nutrition management",{"type":726,"content":1401},[1402],{"text":1403,"type":730},"R - Plan for setbacks (ex. Traveling for work)",{"type":726,"content":1405},[1406],{"text":1407,"type":730},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":736,"attrs":1409,"content":1410},{"level":911},[1411],{"text":339,"type":730},{"type":726,"content":1413},[1414],{"text":1415,"type":730},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":751,"content":1417},[1418],{"type":754,"content":1419},[1420],{"type":726,"content":1421},[1422],{"text":1423,"type":730},"Example Goal: Taking supplements every day (habit creation)",{"type":726,"content":1425},[1426],{"text":1427,"type":730},"S - Take fish oil in the morning, and melatonin in the evening",{"type":726,"content":1429},[1430],{"text":1431,"type":730},"M - Create a calendar chart to track progress - mark off successful days",{"type":726,"content":1433},[1434],{"text":1435,"type":730},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":726,"content":1437},[1438],{"text":1439,"type":730},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":726,"content":1441},[1442],{"text":1443,"type":730},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":736,"attrs":1445,"content":1446},{"level":738},[1447],{"text":1448,"type":730},"Progress Over Perfection",{"type":726,"content":1450},[1451],{"text":1452,"type":730},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":736,"attrs":1454,"content":1455},{"level":738},[1456],{"text":1457,"type":730},"Train For Your Fitness & Wellness",{"type":726,"content":1459},[1460,1462,1468],{"text":1461,"type":730},"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":1180,"type":730,"marks":1463},[1464,1467],{"type":799,"attrs":1465},{"href":1184,"uuid":48,"anchor":48,"custom":1466,"target":802,"linktype":13},{},{"type":1091},{"text":1469,"type":730}," 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":726,"content":1471},[1472],{"text":1473,"type":730},"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":1475,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1480,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1476,"component":118,"meta_info":1477,"meta_title":7,"block_image":1478,"cover_image":1479,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":1484,"title":1485,"plugin":43,"description":1486},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":1488,"alt":1489,"name":7,"focus":7,"title":1489,"filename":1490,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[1216,1497],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1502,"created_at":1503,"published_at":1504,"updated_at":1505,"id":1506,"uuid":1507,"content":1508,"slug":1724,"full_slug":1725,"sort_by_date":48,"position":1726,"tag_list":1727,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1728,"first_published_at":1729,"release_id":48,"lang":60,"path":978,"alternates":1730,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":1509,"faqs":1510,"title":1502,"topic":1543,"author":1558,"content":1559,"category":1705,"schedule":1713,"component":959,"meta_info":1714,"cover_image":1718,"description":1722,"contributors":1723},"cb154773-a461-4e7f-8fa3-509a355410cd",[1511,1515,1519,1523,1527,1531,1535,1539],{"_uid":1512,"answer":1513,"question":1514,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":1516,"answer":1517,"question":1518,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":1520,"answer":1521,"question":1522,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":1524,"answer":1525,"question":1526,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":1528,"answer":1529,"question":1530,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":1532,"answer":1533,"question":1534,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":1536,"answer":1537,"question":1538,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":1540,"answer":1541,"question":1542,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1544,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1556,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1557,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1545,"component":39,"meta_info":1553,"block_image":1554,"cover_image":1555,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1546,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1551,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1552,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1547,"component":118,"meta_info":1548,"meta_title":7,"block_image":1549,"cover_image":1550,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":723,"content":1560},[1561,1565,1579,1583,1597,1602,1634,1638,1641,1645,1648,1652,1655,1659,1663,1667,1670,1674,1677,1682,1686,1691,1701],{"type":726,"content":1562},[1563],{"text":1564,"type":730},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":1035,"attrs":1566},{"id":1567,"body":1568},"33364d76-077d-411d-996c-9da95986ad05",[1569],{"_uid":1570,"link":1571,"image":1573,"title":1577,"component":1578},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1572,"target":802,"linktype":13,"fieldtype":14,"cached_url":1572},"https://youtu.be/lOA9rPKcLSI",{"id":1574,"alt":1575,"name":7,"focus":7,"title":1575,"filename":1576,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":736,"attrs":1580,"content":1581},{"level":738},[1582],{"text":1514,"type":730},{"type":726,"content":1584},[1585,1587,1595],{"text":1586,"type":730},"A ",{"text":1588,"type":730,"marks":1589},"traditional Chinese medicine",[1590,1594],{"type":799,"attrs":1591},{"href":1592,"uuid":48,"anchor":48,"custom":1593,"target":802,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1091},{"text":1596,"type":730},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":736,"attrs":1598,"content":1599},{"level":911},[1600],{"text":1601,"type":730},"Benefits of Muscle Scraping",{"type":751,"content":1603},[1604,1610,1616,1622,1628],{"type":754,"content":1605},[1606],{"type":726,"content":1607},[1608],{"text":1609,"type":730},"Improves blood circulation",{"type":754,"content":1611},[1612],{"type":726,"content":1613},[1614],{"text":1615,"type":730},"Increases range of motion in the muscle",{"type":754,"content":1617},[1618],{"type":726,"content":1619},[1620],{"text":1621,"type":730},"Relieves muscle pain or stiffness",{"type":754,"content":1623},[1624],{"type":726,"content":1625},[1626],{"text":1627,"type":730},"Promotes metabolic cell repair",{"type":754,"content":1629},[1630],{"type":726,"content":1631},[1632],{"text":1633,"type":730},"Stimulates muscle healing and recovery",{"type":736,"attrs":1635,"content":1636},{"level":738},[1637],{"text":1522,"type":730},{"type":726,"content":1639},[1640],{"text":1521,"type":730},{"type":736,"attrs":1642,"content":1643},{"level":738},[1644],{"text":1526,"type":730},{"type":726,"content":1646},[1647],{"text":1525,"type":730},{"type":736,"attrs":1649,"content":1650},{"level":738},[1651],{"text":1530,"type":730},{"type":726,"content":1653},[1654],{"text":1529,"type":730},{"type":736,"attrs":1656,"content":1657},{"level":738},[1658],{"text":1534,"type":730},{"type":726,"content":1660},[1661],{"text":1662,"type":730},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":736,"attrs":1664,"content":1665},{"level":738},[1666],{"text":1538,"type":730},{"type":726,"content":1668},[1669],{"text":1537,"type":730},{"type":736,"attrs":1671,"content":1672},{"level":738},[1673],{"text":1542,"type":730},{"type":726,"content":1675},[1676],{"text":1541,"type":730},{"type":736,"attrs":1678,"content":1679},{"level":738},[1680],{"text":1681,"type":730},"Muscle Scraping - Smash or Pass?",{"type":726,"content":1683},[1684],{"text":1685,"type":730},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":736,"attrs":1687,"content":1688},{"level":738},[1689],{"text":1690,"type":730},"Train and Recover Like a Fighter",{"type":726,"content":1692},[1693,1694,1700],{"text":1461,"type":730},{"text":1180,"type":730,"marks":1695},[1696,1699],{"type":799,"attrs":1697},{"href":1184,"uuid":48,"anchor":48,"custom":1698,"target":802,"linktype":13},{},{"type":1091},{"text":1469,"type":730},{"type":726,"content":1702},[1703],{"text":1704,"type":730},"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":1706,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1707,"component":118,"meta_info":1708,"meta_title":7,"block_image":1709,"cover_image":1710,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":1715,"title":1716,"plugin":43,"description":1717},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":1719,"alt":1720,"name":7,"focus":7,"title":1720,"filename":1721,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[1216],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1732,"created_at":1733,"published_at":1734,"updated_at":1735,"id":1736,"uuid":1737,"content":1738,"slug":1943,"full_slug":1944,"sort_by_date":48,"position":1945,"tag_list":1946,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1947,"first_published_at":1948,"release_id":48,"lang":60,"path":978,"alternates":1949,"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":1739,"faqs":1740,"title":1732,"topic":1749,"author":1015,"content":1764,"category":1924,"schedule":1932,"component":959,"meta_info":1933,"cover_image":1937,"description":1941,"contributors":1942},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1741,1745],{"_uid":1742,"answer":1743,"question":1744,"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":1746,"answer":1747,"question":1748,"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":1750,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1762,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1763,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1751,"component":39,"meta_info":1759,"block_image":1760,"cover_image":1761,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1752,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1757,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1753,"component":118,"meta_info":1754,"meta_title":7,"block_image":1755,"cover_image":1756,"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":723,"content":1765},[1766,1771,1775,1779,1782,1787,1792,1796,1801,1825,1830,1834,1839,1843,1848,1852,1857,1891,1896,1900,1910],{"type":736,"attrs":1767,"content":1768},{"level":738},[1769],{"text":1770,"type":730},"Improve Your Sleep Hygiene",{"type":726,"content":1772},[1773],{"text":1774,"type":730},"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":736,"attrs":1776,"content":1777},{"level":738},[1778],{"text":1744,"type":730},{"type":726,"content":1780},[1781],{"text":1743,"type":730},{"type":736,"attrs":1783,"content":1784},{"level":738},[1785],{"text":1786,"type":730},"6 Tips For Good Sleep Hygiene",{"type":736,"attrs":1788,"content":1789},{"level":911},[1790],{"text":1791,"type":730},"1. Establish a Regular Bedtime Routine ",{"type":726,"content":1793},[1794],{"text":1795,"type":730},"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":736,"attrs":1797,"content":1798},{"level":911},[1799],{"text":1800,"type":730},"2. Be Cool and Calm",{"type":726,"content":1802},[1803,1805,1813,1815,1823],{"text":1804,"type":730},"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":1806,"type":730,"marks":1807},"sleep experts",[1808,1812],{"type":799,"attrs":1809},{"href":1810,"uuid":48,"anchor":48,"custom":1811,"target":802,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1091},{"text":1814,"type":730},", 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":1816,"type":730,"marks":1817},"CDC",[1818,1822],{"type":799,"attrs":1819},{"href":1820,"uuid":48,"anchor":48,"custom":1821,"target":802,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1091},{"text":1824,"type":730},", \"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":736,"attrs":1826,"content":1827},{"level":911},[1828],{"text":1829,"type":730},"3. Keep it Light Before Bed ",{"type":726,"content":1831},[1832],{"text":1833,"type":730},"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":736,"attrs":1835,"content":1836},{"level":911},[1837],{"text":1838,"type":730},"4. Limit Naps During the Day ",{"type":726,"content":1840},[1841],{"text":1842,"type":730},"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":736,"attrs":1844,"content":1845},{"level":911},[1846],{"text":1847,"type":730},"5. Avoid Looking at the Clock",{"type":726,"content":1849},[1850],{"text":1851,"type":730},"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":736,"attrs":1853,"content":1854},{"level":911},[1855],{"text":1856,"type":730},"6. FightCamp First Thing in the Morning ",{"type":726,"content":1858},[1859,1861,1869,1871,1879,1881,1889],{"text":1860,"type":730},"For ",{"text":1862,"type":730,"marks":1863},"improved sleep",[1864,1868],{"type":799,"attrs":1865},{"href":1866,"uuid":48,"anchor":48,"custom":1867,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1091},{"text":1870,"type":730},", select an aerobic workout in the morning and complete it. ",{"text":1872,"type":730,"marks":1873},"Studies",[1874,1878],{"type":799,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"custom":1877,"target":802,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1091},{"text":1880,"type":730}," 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":1882,"type":730,"marks":1883},"pressure to sleep",[1884,1888],{"type":799,"attrs":1885},{"href":1886,"uuid":48,"anchor":48,"custom":1887,"target":802,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1091},{"text":1890,"type":730}," builds up the longer you stay awake and decreases when you sleep.",{"type":736,"attrs":1892,"content":1893},{"level":738},[1894],{"text":1895,"type":730},"Train Like a Fighter, Sleep Like a Baby",{"type":726,"content":1897},[1898],{"text":1899,"type":730},"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":726,"content":1901},[1902,1903,1909],{"text":1461,"type":730},{"text":1180,"type":730,"marks":1904},[1905,1908],{"type":799,"attrs":1906},{"href":1184,"uuid":48,"anchor":48,"custom":1907,"target":802,"linktype":13},{},{"type":1091},{"text":1469,"type":730},{"type":726,"content":1911},[1912,1914,1922],{"text":1913,"type":730},"As ",{"text":1915,"type":730,"marks":1916},"Mike Tyson",[1917,1921],{"type":799,"attrs":1918},{"href":1919,"uuid":48,"anchor":48,"custom":1920,"target":802,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1091},{"text":1923,"type":730}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1925,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1930,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1931,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1926,"component":118,"meta_info":1927,"meta_title":7,"block_image":1928,"cover_image":1929,"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":1934,"title":1935,"plugin":43,"description":1936},"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":1938,"alt":1939,"name":7,"focus":7,"title":1939,"filename":1940,"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,[1216],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1951,"created_at":1952,"published_at":1953,"updated_at":1954,"id":1955,"uuid":1956,"content":1957,"slug":2257,"full_slug":2258,"sort_by_date":48,"position":2259,"tag_list":2260,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2261,"first_published_at":1953,"release_id":48,"lang":60,"path":978,"alternates":2262,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":1958,"faqs":1959,"title":1951,"topic":1972,"author":1558,"content":1987,"category":2238,"schedule":2246,"component":959,"meta_info":2247,"cover_image":2251,"description":2255,"contributors":2256},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[1960,1964,1968],{"_uid":1961,"answer":1962,"question":1963,"component":670},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":1965,"answer":1966,"question":1967,"component":670},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":1969,"answer":1970,"question":1971,"component":670},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1973,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1985,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1986,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1974,"component":39,"meta_info":1982,"block_image":1983,"cover_image":1984,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1975,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1980,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1981,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1976,"component":118,"meta_info":1977,"meta_title":7,"block_image":1978,"cover_image":1979,"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":723,"content":1988},[1989,1993,2007,2020,2024,2027,2032,2088,2092,2096,2100,2156,2161,2199,2204,2208,2212,2221,2225,2235],{"type":726,"content":1990},[1991],{"text":1992,"type":730},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":726,"content":1994},[1995,1997,2005],{"text":1996,"type":730},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":1998,"type":730,"marks":1999},"Shanie Smash",[2000,2004],{"type":799,"attrs":2001},{"href":2002,"uuid":48,"anchor":48,"custom":2003,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1091},{"text":2006,"type":730},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":1035,"attrs":2008},{"id":2009,"body":2010},"59b79643-5181-4aec-8218-1896cf0cf9fc",[2011],{"_uid":2012,"link":2013,"image":2015,"title":2019,"component":1578},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":2014,"target":802,"linktype":13,"fieldtype":14,"cached_url":2014},"https://youtu.be/EedLWEyIZX8",{"id":2016,"alt":2017,"name":7,"focus":7,"title":2017,"filename":2018,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp",{"type":736,"attrs":2021,"content":2022},{"level":738},[2023],{"text":1963,"type":730},{"type":726,"content":2025},[2026],{"text":1962,"type":730},{"type":736,"attrs":2028,"content":2029},{"level":911},[2030],{"text":2031,"type":730},"Sensory Deprivation Chamber Stats",{"type":751,"content":2033},[2034,2048,2062],{"type":754,"content":2035},[2036,2040],{"type":726,"content":2037},[2038],{"text":2039,"type":730},"Heated to 94 degrees ",{"type":751,"content":2041},[2042],{"type":754,"content":2043},[2044],{"type":726,"content":2045},[2046],{"text":2047,"type":730},"Ensures you cannot feel the water, air, or your body",{"type":754,"content":2049},[2050,2054],{"type":726,"content":2051},[2052],{"text":2053,"type":730},"1200lbs. of salt",{"type":751,"content":2055},[2056],{"type":754,"content":2057},[2058],{"type":726,"content":2059},[2060],{"text":2061,"type":730},"Ensures each body is super buoyant and floats",{"type":754,"content":2063},[2064,2068],{"type":726,"content":2065},[2066],{"text":2067,"type":730},"Sanitization machines",{"type":751,"content":2069},[2070,2076,2082],{"type":754,"content":2071},[2072],{"type":726,"content":2073},[2074],{"text":2075,"type":730},"100% contaminant-free water",{"type":754,"content":2077},[2078],{"type":726,"content":2079},[2080],{"text":2081,"type":730},"Water is filtered through micron filters",{"type":754,"content":2083},[2084],{"type":726,"content":2085},[2086],{"text":2087,"type":730},"Nothing can survive such high levels of salt",{"type":726,"content":2089},[2090],{"text":2091,"type":730},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":736,"attrs":2093,"content":2094},{"level":738},[2095],{"text":1971,"type":730},{"type":726,"content":2097},[2098],{"text":2099,"type":730},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":751,"content":2101},[2102,2128,2142],{"type":754,"content":2103},[2104,2108],{"type":726,"content":2105},[2106],{"text":2107,"type":730},"High-level performing athletes",{"type":751,"content":2109},[2110,2116,2122],{"type":754,"content":2111},[2112],{"type":726,"content":2113},[2114],{"text":2115,"type":730},"Bodybuilders",{"type":754,"content":2117},[2118],{"type":726,"content":2119},[2120],{"text":2121,"type":730},"Crossfitters",{"type":754,"content":2123},[2124],{"type":726,"content":2125},[2126],{"text":2127,"type":730},"Avid fitness enthusiasts",{"type":754,"content":2129},[2130,2134],{"type":726,"content":2131},[2132],{"text":2133,"type":730},"Geriatric individuals",{"type":751,"content":2135},[2136],{"type":754,"content":2137},[2138],{"type":726,"content":2139},[2140],{"text":2141,"type":730},"Looking for joint pain relief",{"type":754,"content":2143},[2144,2148],{"type":726,"content":2145},[2146],{"text":2147,"type":730},"High-stressed work professionals",{"type":751,"content":2149},[2150],{"type":754,"content":2151},[2152],{"type":726,"content":2153},[2154],{"text":2155,"type":730},"Relieves stress and makes work/life balance better",{"type":736,"attrs":2157,"content":2158},{"level":738},[2159],{"text":2160,"type":730},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":751,"content":2162},[2163,2169,2181,2187,2193],{"type":754,"content":2164},[2165],{"type":726,"content":2166},[2167],{"text":2168,"type":730},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":754,"content":2170},[2171],{"type":726,"content":2172},[2173,2175,2179],{"text":2174,"type":730},"“I just got in the water and my body, ",{"text":2176,"type":730,"marks":2177},"dramatic pause,",[2178],{"type":1031},{"text":2180,"type":730}," came all the way to the top.”",{"type":754,"content":2182},[2183],{"type":726,"content":2184},[2185],{"text":2186,"type":730},"“This is crazy…I have lost all of my sensations!”",{"type":754,"content":2188},[2189],{"type":726,"content":2190},[2191],{"text":2192,"type":730},"“I can't tell what is up and what is down.”",{"type":754,"content":2194},[2195],{"type":726,"content":2196},[2197],{"text":2198,"type":730},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":736,"attrs":2200,"content":2201},{"level":738},[2202],{"text":2203,"type":730},"Float Tank Therapy - Smash or Pass?",{"type":726,"content":2205},[2206],{"text":2207,"type":730},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":726,"content":2209},[2210],{"text":2211,"type":730},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":1035,"attrs":2213},{"id":2214,"body":2215},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[2216],{"_uid":2217,"text":2218,"image":2219,"author":1998,"component":2220},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":736,"attrs":2222,"content":2223},{"level":738},[2224],{"text":1690,"type":730},{"type":726,"content":2226},[2227,2228,2234],{"text":1461,"type":730},{"text":1180,"type":730,"marks":2229},[2230,2233],{"type":799,"attrs":2231},{"href":1184,"uuid":48,"anchor":48,"custom":2232,"target":802,"linktype":13},{},{"type":1091},{"text":1469,"type":730},{"type":726,"content":2236},[2237],{"text":1704,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2239,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2240,"component":118,"meta_info":2241,"meta_title":7,"block_image":2242,"cover_image":2243,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2248,"title":2249,"plugin":43,"description":2250},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":2252,"alt":2253,"name":7,"focus":7,"title":2253,"filename":2254,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[1216],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":2264,"created_at":2265,"published_at":2266,"updated_at":2267,"id":2268,"uuid":2269,"content":2270,"slug":2775,"full_slug":2776,"sort_by_date":48,"position":2777,"tag_list":2778,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2779,"first_published_at":2780,"release_id":48,"lang":60,"path":978,"alternates":2781,"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":2271,"faqs":2272,"title":2264,"topic":2325,"author":2340,"content":2341,"category":2758,"schedule":2766,"component":959,"meta_info":2767,"cover_image":2771,"description":2770,"contributors":2774},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[2273,2277,2281,2285,2289,2293,2297,2301,2305,2309,2313,2317,2321],{"_uid":2274,"answer":2275,"question":2276,"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":2278,"answer":2279,"question":2280,"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":2282,"answer":2283,"question":2284,"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":2286,"answer":2287,"question":2288,"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":2290,"answer":2291,"question":2292,"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":2294,"answer":2295,"question":2296,"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":2298,"answer":2299,"question":2300,"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":2302,"answer":2303,"question":2304,"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":2306,"answer":2307,"question":2308,"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":2310,"answer":2311,"question":2312,"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":2314,"answer":2315,"question":2316,"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":2318,"answer":2319,"question":2320,"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":2322,"answer":2323,"question":2324,"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":2326,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2338,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2327,"component":39,"meta_info":2335,"block_image":2336,"cover_image":2337,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2328,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2329,"component":118,"meta_info":2330,"meta_title":7,"block_image":2331,"cover_image":2332,"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":723,"content":2342},[2343,2364,2368,2380,2385,2390,2401,2404,2410,2424,2430,2462,2467,2478,2481,2486,2499,2504,2536,2541,2552,2556,2562,2576,2581,2613,2618,2629,2632,2637,2661,2666,2710,2715,2719,2739,2744,2755],{"type":726,"content":2344},[2345,2347,2354,2356,2362],{"text":2346,"type":730},"FightCamp Trainer and Muay Thai Champion, ",{"text":2348,"type":730,"marks":2349},"Jessica Evans",[2350],{"type":799,"attrs":2351},{"href":2352,"uuid":48,"anchor":48,"custom":2353,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":2355,"type":730}," is notorious for highlighting her “Day In The Life” on ",{"text":1170,"type":730,"marks":2357},[2358],{"type":799,"attrs":2359},{"href":2360,"uuid":48,"anchor":48,"custom":2361,"target":802,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":2363,"type":730},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":726,"content":2365},[2366],{"text":2367,"type":730},"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":1035,"attrs":2369},{"id":2370,"body":2371},"644fad9a-2dd8-4101-a155-c005221bff64",[2372],{"_uid":2373,"link":2374,"image":2376,"title":2378,"component":1578},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":2375,"linktype":13,"fieldtype":14,"cached_url":2375},"https://youtu.be/URAkA-S1HdQ",{"id":2377,"alt":2378,"name":7,"focus":48,"title":2378,"filename":2379,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png",{"type":736,"attrs":2381,"content":2382},{"level":738},[2383],{"text":2384,"type":730},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":736,"attrs":2386,"content":2387},{"level":911},[2388],{"text":2389,"type":730},"1. Space Buns",{"type":1035,"attrs":2391},{"id":2370,"body":2392},[2393],{"url":2394,"_uid":2395,"image":2396,"component":1047,"copyright_details":2400},{"id":7,"url":7,"linktype":1041,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":2397,"alt":2398,"name":7,"focus":48,"title":2398,"filename":2399,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":726,"content":2402},[2403],{"text":2279,"type":730},{"type":726,"content":2405},[2406],{"text":2407,"type":730,"marks":2408},"What You’ll Need:",[2409],{"type":762},{"type":751,"content":2411},[2412,2418],{"type":754,"content":2413},[2414],{"type":726,"content":2415},[2416],{"text":2417,"type":730},"a comb",{"type":754,"content":2419},[2420],{"type":726,"content":2421},[2422],{"text":2423,"type":730},"two (2) hair ties",{"type":726,"content":2425},[2426],{"text":2427,"type":730,"marks":2428},"How To:",[2429],{"type":762},{"type":751,"content":2431},[2432,2438,2444,2450,2456],{"type":754,"content":2433},[2434],{"type":726,"content":2435},[2436],{"text":2437,"type":730},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":754,"content":2439},[2440],{"type":726,"content":2441},[2442],{"text":2443,"type":730},"Braid the right section of your hair towards the right crown of your head.",{"type":754,"content":2445},[2446],{"type":726,"content":2447},[2448],{"text":2449,"type":730},"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":754,"content":2451},[2452],{"type":726,"content":2453},[2454],{"text":2455,"type":730},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":754,"content":2457},[2458],{"type":726,"content":2459},[2460],{"text":2461,"type":730},"Repeat on the left side.",{"type":736,"attrs":2463,"content":2464},{"level":911},[2465],{"text":2466,"type":730},"2. Boxer Braids",{"type":1035,"attrs":2468},{"id":2370,"body":2469},[2470],{"url":2471,"_uid":2472,"image":2473,"component":1047,"copyright_details":2477},{"id":7,"url":7,"linktype":1041,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":2474,"alt":2475,"name":7,"focus":48,"title":2475,"filename":2476,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":726,"content":2479},[2480],{"text":2291,"type":730},{"type":726,"content":2482},[2483],{"text":2407,"type":730,"marks":2484},[2485],{"type":762},{"type":751,"content":2487},[2488,2494],{"type":754,"content":2489},[2490],{"type":726,"content":2491},[2492],{"text":2493,"type":730},"comb",{"type":754,"content":2495},[2496],{"type":726,"content":2497},[2498],{"text":2423,"type":730},{"type":726,"content":2500},[2501],{"text":2427,"type":730,"marks":2502},[2503],{"type":762},{"type":751,"content":2505},[2506,2512,2518,2524,2530],{"type":754,"content":2507},[2508],{"type":726,"content":2509},[2510],{"text":2511,"type":730},"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":754,"content":2513},[2514],{"type":726,"content":2515},[2516],{"text":2517,"type":730},"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":754,"content":2519},[2520],{"type":726,"content":2521},[2522],{"text":2523,"type":730},"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":754,"content":2525},[2526],{"type":726,"content":2527},[2528],{"text":2529,"type":730},"Secure the ends of your braid with a hair tie.",{"type":754,"content":2531},[2532],{"type":726,"content":2533},[2534],{"text":2535,"type":730},"Repeat on the other side for a pigtail style.",{"type":736,"attrs":2537,"content":2538},{"level":911},[2539],{"text":2540,"type":730},"3. Pom Pom Pony",{"type":1035,"attrs":2542},{"id":2370,"body":2543},[2544],{"url":2545,"_uid":2546,"image":2547,"component":1047,"copyright_details":2551},{"id":7,"url":7,"linktype":1041,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":2548,"alt":2549,"name":7,"focus":48,"title":2549,"filename":2550,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":726,"content":2553},[2554],{"text":2555,"type":730},"“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":726,"content":2557},[2558],{"text":2559,"type":730,"marks":2560},"What You'll Need:",[2561],{"type":762},{"type":751,"content":2563},[2564,2570],{"type":754,"content":2565},[2566],{"type":726,"content":2567},[2568],{"text":2569,"type":730},"hairbrush",{"type":754,"content":2571},[2572],{"type":726,"content":2573},[2574],{"text":2575,"type":730},"hair ties",{"type":726,"content":2577},[2578],{"text":2427,"type":730,"marks":2579},[2580],{"type":762},{"type":751,"content":2582},[2583,2589,2595,2601,2607],{"type":754,"content":2584},[2585],{"type":726,"content":2586},[2587],{"text":2588,"type":730},"Use a brush to gather your hair up on the crown of your head.",{"type":754,"content":2590},[2591],{"type":726,"content":2592},[2593],{"text":2594,"type":730},"Secure your hair in a high ponytail with a hair tie.",{"type":754,"content":2596},[2597],{"type":726,"content":2598},[2599],{"text":2600,"type":730},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":754,"content":2602},[2603],{"type":726,"content":2604},[2605],{"text":2606,"type":730},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":754,"content":2608},[2609],{"type":726,"content":2610},[2611],{"text":2612,"type":730},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":736,"attrs":2614,"content":2615},{"level":911},[2616],{"text":2617,"type":730},"4. High Pony Braid",{"type":1035,"attrs":2619},{"id":2370,"body":2620},[2621],{"url":2622,"_uid":2623,"image":2624,"component":1047,"copyright_details":2628},{"id":7,"url":7,"linktype":1041,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":2625,"alt":2626,"name":7,"focus":48,"title":2626,"filename":2627,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":726,"content":2630},[2631],{"text":2315,"type":730},{"type":726,"content":2633},[2634],{"text":2559,"type":730,"marks":2635},[2636],{"type":762},{"type":751,"content":2638},[2639,2645,2650,2656],{"type":754,"content":2640},[2641],{"type":726,"content":2642},[2643],{"text":2644,"type":730},"hair wax",{"type":754,"content":2646},[2647],{"type":726,"content":2648},[2649],{"text":2569,"type":730},{"type":754,"content":2651},[2652],{"type":726,"content":2653},[2654],{"text":2655,"type":730},"hair extension",{"type":754,"content":2657},[2658],{"type":726,"content":2659},[2660],{"text":2423,"type":730},{"type":726,"content":2662},[2663],{"text":2427,"type":730,"marks":2664},[2665],{"type":762},{"type":751,"content":2667},[2668,2674,2680,2686,2692,2698,2704],{"type":754,"content":2669},[2670],{"type":726,"content":2671},[2672],{"text":2673,"type":730},"Apply a small amount of hair wax around the edges of the hair.",{"type":754,"content":2675},[2676],{"type":726,"content":2677},[2678],{"text":2679,"type":730},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":754,"content":2681},[2682],{"type":726,"content":2683},[2684],{"text":2685,"type":730},"Secure it in a high ponytail with a hair tie.",{"type":754,"content":2687},[2688],{"type":726,"content":2689},[2690],{"text":2691,"type":730},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":754,"content":2693},[2694],{"type":726,"content":2695},[2696],{"text":2697,"type":730},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":754,"content":2699},[2700],{"type":726,"content":2701},[2702],{"text":2703,"type":730},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":754,"content":2705},[2706],{"type":726,"content":2707},[2708],{"text":2709,"type":730},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":736,"attrs":2711,"content":2712},{"level":738},[2713],{"text":2714,"type":730},"Fight In Style",{"type":726,"content":2716},[2717],{"text":2718,"type":730},"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":726,"content":2720},[2721,2723,2729,2730,2737],{"text":2722,"type":730},"For more ways to style your hair for your workouts, check out ",{"text":1998,"type":730,"marks":2724},[2725],{"type":799,"attrs":2726},{"href":2727,"uuid":48,"anchor":48,"custom":2728,"target":802,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":1168,"type":730},{"text":2731,"type":730,"marks":2732},"Rocky Harris's",[2733],{"type":799,"attrs":2734},{"href":2735,"uuid":48,"anchor":48,"custom":2736,"target":802,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":2738,"type":730}," videos of their favorite workout hairstyles.  ",{"type":736,"attrs":2740,"content":2741},{"level":738},[2742],{"text":2743,"type":730},"Train Like a Fighter",{"type":726,"content":2745},[2746,2748,2753],{"text":2747,"type":730},"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":1180,"type":730,"marks":2749},[2750],{"type":799,"attrs":2751},{"href":1184,"uuid":48,"anchor":48,"custom":2752,"target":802,"linktype":13},{},{"text":2754,"type":730}," 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":726,"content":2756},[2757],{"text":1473,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2759,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2760,"component":118,"meta_info":2761,"meta_title":7,"block_image":2762,"cover_image":2763,"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":2768,"title":2769,"plugin":43,"description":2770},"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":2772,"alt":2264,"name":7,"focus":48,"title":2264,"filename":2773,"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,[1216],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":959,"created_at":2783,"published_at":2784,"updated_at":2785,"id":2786,"uuid":2787,"content":2788,"slug":959,"full_slug":2809,"sort_by_date":48,"position":446,"tag_list":2810,"is_startpage":9,"parent_id":2811,"meta_data":48,"group_id":2812,"first_published_at":2813,"release_id":48,"lang":60,"path":7,"alternates":2814,"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":2789,"component":2790,"meta_info":2791,"custom_content_list":2793},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2792,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2794,2799,2804],{"_uid":2795,"label":2796,"value":2797,"dev_id":2798,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2800,"label":2801,"value":2802,"dev_id":2803,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2805,"label":2806,"value":2807,"dev_id":2808,"component":730},"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",[],1787353525877]