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You set unrealistic expectations.\n2. You didn’t make a step-by-step plan.\n3. You set too many goals.\n4. You gave up once you hit a roadblock.\n5. You put too much pressure on yourself.","Why do fitness goals and resolutions fail?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a7b72b86-ee62-456d-b069-ea3fdfc551a9","This is by far the most common mistake people make when setting goals. Let’s say currently you only do one boxing workout a week, but you set the goal of exercising five days a week. Although you may think it’s great to “aim for the stars,” setting unrealistic expectations for yourself will not take you far, and you may end up crashing down.\n\nHere is another example – many people know they need to eat more fruits and vegetables, but setting the goal of eating 5 cups of fruits and veggies per day, when you’re currently eating zero, may not be the best approach. Instead, you should set small, realistic goals that you can achieve more easily. From there, you can continue to expand on your goal, or move on to a new goal. A better approach would be to go from doing a boxing workout once a week to three times a week, and going from zero servings of fruits and vegetables to one or two servings per day.","You set unrealistic expectations.",{"_uid":676,"answer":677,"question":678,"component":670},"331012d6-f233-441e-9486-d90c864d293d","Another common reason why resolutions don’t stick is because they are too vague and lack structure. Your resolution might be to “get in shape” or “spend more time with family” but you fail to address how you are going to get there. By setting measurable goals, you will be able to assess when you have met your goal and whether you are ready to take the next step. Think of it as a tall ladder – you can’t jump from the bottom to the top; you need to take one step at a time. The same applies to resolutions. You need to lay out multiple steps for how you are going to reach the finish line, and you must be able to meet one small goal at a time before working on the next goal. Additionally, it’s crucial that your plan is sustainable, meaning you can follow it for the long-term.\n\nFor example, adopting an extremely restrictive diet for weight loss (we’re looking at you, 800-calorie diets) is not a smart nor sustainable plan. Instead, you can work on reducing your consumption of high-calorie, non-nutritious (“junk”) foods, while increasing your intake of fiber and nutrient-dense foods. Setting a step-by-step plan that you can sustain in the long-term will make you more successful at achieving your ultimate goal.","You didn’t make a step-by-step plan.",{"_uid":680,"answer":681,"question":682,"component":670},"487b9e40-2e07-4f2d-bc4e-0bd295717d5f","Sure, it would be great to eat 10 servings of fruits and vegetables, boxing train five days per week, reduce alcohol consumption, quit smoking, start your own company, develop a morning routine, and run a marathon. However, none of this will be accomplished if you don’t prioritize your goals and set measurable targets. Before setting your resolutions, take the time to reflect on what is most important to you, and what is the one goal you will work on first. Then, set small and achievable steps to get there. Only then, you can start working on a different goal.\n\nRemember: You also have to dedicate your energy to your personal and professional life, and time is limited. Be realistic on how much you can achieve at a time.","You set too many goals.",{"_uid":684,"answer":685,"question":686,"component":670},"d5b2c65e-2053-4620-84fc-cae36a11b093","“Progress over perfection” is a great motto to live by. Setting resolutions is about improving aspects of your life or achieving a life-long dream. With that said, these things take time. Incorporating new habits requires time and patience; it is a journey. We continuously grow and improve, and there will certainly be obstacles along the way, but so is everything in life. You should always aim for growth, but you must be prepared to face challenges and accept that there will be days when you will not be as motivated, and that is OK. If you are mentally prepared to hit roadblocks, you will be able to identify an obstacle and think of reasonable ways to overcome it, so that you can continue to work towards your goals without feeling defeated.","You gave up once you hit a roadblock.",{"_uid":688,"answer":689,"question":690,"component":670},"43f6ce7c-c51a-4a65-8ee2-69bd9c794748","The habits you are trying to change often took years to develop, so it is only natural that changing these habits or adopting new ones may take months, or even years. That’s why patience will be your best virtue. It’s great when we can be our own cheerleaders but oftentimes, we are our harshest critics, and we can be too hard on ourselves. It’s important to identify when you are putting too much pressure on yourself, so that you can take a step back and appreciate what you have accomplished so far while knowing that your goals are a work-in-progress. By being kind to yourself, you are able to accept that change is difficult, and sometimes you need to lower your expectations so that you can more successfully achieve them.","You put too much pressure on yourself.",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":692,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":694,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":724,"full_slug":725,"sort_by_date":48,"position":501,"tag_list":726,"is_startpage":9,"parent_id":727,"meta_data":48,"group_id":728,"first_published_at":729,"release_id":48,"lang":60,"path":48,"alternates":730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":714,"_uid":715,"name":716,"photo":717,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":721,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":722,"social_link_instagram":723,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":718,"alt":716,"name":716,"focus":48,"title":716,"filename":719,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":732,"content":733},"doc",[734,750,754,763,776,782,786,798,803,815,827,832,836,840,845,849,854,858,864,874,878,890],{"type":735,"content":736},"paragraph",[737,740,748],{"text":738,"type":739},"We are already cruising through 2022, and now is often the time when many individuals stop to assess how their ","text",{"text":741,"type":739,"marks":742},"New Year’s resolutions",[743],{"type":744,"attrs":745},"link",{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions","_blank",{"text":749,"type":739}," are going. Although well-intentioned, by this time, most resolutions end up falling through the cracks. One reason is the simple fact that adopting healthier habits is not an easy task, and can take time – especially if the goal is to improve dietary choices.",{"type":735,"content":751},[752],{"text":753,"type":739},"As a dietitian, I have had hundreds of nutrition counseling sessions where I worked one-on-one with clients to help them set and achieve their goals. Along the way, I have picked up on a few common denominators that cause people to give up on their goals and feel defeated. If you’re currently nodding your head because you identify with this pattern, don’t lose hope! I am here to share five (5) reasons why individuals fall short and give you tips on how to set more attainable goals in the future.",{"type":755,"attrs":756,"content":758},"heading",{"level":757},2,[759,761],{"text":760,"type":739},"Reasons Why Your Resolutions Fail",{"type":762},"hard_break",{"type":764,"attrs":765},"blok",{"id":766,"body":767},"b7221193-b5b0-45a2-b27f-194744ffcc7c",[768],{"_uid":769,"image":770,"component":774,"copyright_details":775},"i-4c430e8f-669d-4878-a1a5-e9f626a7df29",{"id":771,"alt":772,"name":7,"focus":48,"title":772,"filename":773,"copyright":7,"fieldtype":50},3945114,"Boxing At Home","https://a.storyblok.com/f/115220/1100x1100/9b6832349d/boxing_quick_wraps.png","content_image",[],{"type":755,"attrs":777,"content":779},{"level":778},3,[780],{"text":781,"type":739},"1. You set unrealistic expectations.",{"type":735,"content":783},[784],{"text":785,"type":739},"This is by far the most common mistake people make when setting goals. Let’s say currently you only do one boxing workout a week, but you set the goal of exercising five days a week. Although you may think it’s great to “aim for the stars,” setting unrealistic expectations for yourself will not take you far, and you may end up crashing down. ",{"type":735,"content":787},[788,790,796],{"text":789,"type":739},"Here is another example – many people know they need to eat more fruits and vegetables, but setting the goal of eating 5 cups of fruits and veggies per day, when you’re currently eating zero, may not be the best approach. Instead, you should set small, realistic goals that you can achieve more easily. From there, you can continue to expand on your goal, or move on to a new goal. A better approach would be to go from doing a ",{"text":791,"type":739,"marks":792},"boxing workout",[793],{"type":744,"attrs":794},{"href":795,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners",{"text":797,"type":739}," once a week to three times a week and going from zero servings of fruits and vegetables to one or two servings per day.",{"type":755,"attrs":799,"content":800},{"level":778},[801],{"text":802,"type":739},"2. You didn’t make a step-by-step plan.",{"type":735,"content":804},[805,807,813],{"text":806,"type":739},"Another common reason why ",{"text":808,"type":739,"marks":809},"resolutions",[810],{"type":744,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/keep-your-2022-new-years-resolutions-fightcamp-guide",{"text":814,"type":739}," don’t stick is that they are too vague and lack structure. Your resolution might be to “get in shape” or “spend more time with family” but you fail to address how you are going to get there. By setting measurable goals, you will be able to assess when you have met your goal and whether you are ready to take the next step. Think of it as a tall ladder – you can’t jump from the bottom to the top; you need to take one step at a time. The same applies to resolutions. You need to lay out multiple steps for how you are going to reach the finish line, and you must be able to meet one small goal at a time before working on the next goal. Additionally, it’s crucial that your plan is sustainable, meaning you can follow it for the long term. ",{"type":735,"content":816},[817,819,825],{"text":818,"type":739},"For example, adopting an extremely restrictive diet for weight loss (we’re looking at you, 800-calorie diets) is not a smart nor sustainable plan. Instead, you can work on reducing your consumption of high-calorie, non-nutritious “junk” foods, while increasing your intake of fiber and nutrient-dense foods. Setting a ",{"text":820,"type":739,"marks":821},"step-by-step plan",[822],{"type":744,"attrs":823},{"href":824,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":826,"type":739}," that you can sustain in the long term will make you more successful at achieving your ultimate goal.",{"type":755,"attrs":828,"content":829},{"level":778},[830],{"text":831,"type":739},"3. You set too many goals.",{"type":735,"content":833},[834],{"text":835,"type":739},"Sure, it would be great to eat 10 servings of fruits and vegetables, boxing train five days per week, reduce alcohol consumption, quit smoking, start your own company, develop a morning routine, and run a marathon. However, none of this will be accomplished if you don’t prioritize your goals and set measurable targets. Before setting your resolutions, take the time to reflect on what is most important to you, and what is the one goal you will work on first. Then, set small and achievable steps to get there. Only then, you can start working on a different goal. ",{"type":735,"content":837},[838],{"text":839,"type":739},"Remember: You also have to dedicate your energy to your personal and professional life, and time is limited. Be realistic on how much you can achieve at a time.",{"type":755,"attrs":841,"content":842},{"level":778},[843],{"text":844,"type":739},"4. You gave up once you hit a roadblock.",{"type":735,"content":846},[847],{"text":848,"type":739},"“Progress over perfection” is a great motto to live by. Setting resolutions is about improving aspects of your life or achieving a life-long dream. With that said, these things take time. Incorporating new habits requires time and patience; it is a journey. We continuously grow and improve, and there will certainly be obstacles along the way. You should always aim for growth, but you must be prepared to face challenges and accept that there will be days when you will not be as motivated, and that is OK. If you are mentally prepared to hit roadblocks, you will be able to identify an obstacle and think of reasonable ways to overcome it so that you can continue to work towards your goals without feeling defeated.",{"type":755,"attrs":850,"content":851},{"level":778},[852],{"text":853,"type":739},"5. You put too much pressure on yourself.",{"type":735,"content":855},[856],{"text":857,"type":739},"The habits you are trying to change often took years to develop, so it is only natural that changing these habits or adopting new ones may take months or even years. That’s why patience will be your best virtue. It’s great when we can be our own cheerleaders but oftentimes, we are our harshest critics, and we can be too hard on ourselves. It’s important to identify when you are putting too much pressure on yourself so that you can take a step back and appreciate what you have accomplished so far while knowing that your goals are a work-in-progress. By being kind to yourself, you are able to accept that change is difficult, and sometimes you need to lower your expectations so that you can more successfully achieve these goals.",{"type":755,"attrs":859,"content":860},{"level":757},[861,863],{"text":862,"type":739},"It’s Never Too Late To Start Again",{"type":762},{"type":764,"attrs":865},{"id":766,"body":866},[867],{"_uid":868,"image":869,"component":774,"copyright_details":873},"i-13d75f87-b8b3-4414-8fe9-cd70f2614ebe",{"id":870,"alt":871,"name":7,"focus":48,"title":871,"filename":872,"copyright":7,"fieldtype":50},3945115,"At-Home Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/9f214b13e9/at-home_boxing_workout.png",[],{"type":735,"content":875},[876],{"text":877,"type":739},"If you’re reevaluating different aspects of your life and deciding what changes you want to make and your intentions behind them, taking the proper steps to set yourself up for success and achieve your goals is just as important as setting them in the first place. Now that we have explored the main reasons why resolutions fail, you can reassess your goals and take a step back to identify what you can do differently. And no, you don’t need to wait until 2023 to start working on your goals … If one of your resolutions is to live a healthier, fit life, you can start today by making FightCamp’s at-home boxing and kickboxing workouts a more consistent part of your routine!",{"type":735,"content":879},[880,882,888],{"text":881,"type":739},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":883,"type":739,"marks":884},"FightCamp App",[885],{"type":744,"attrs":886},{"href":887,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":889,"type":739}," and train with real fighters from the comfort of your own home.",{"type":764,"attrs":891},{"id":892,"body":893},"71dfb877-af63-44cb-bc28-2581b667894f",[894],{"url":895,"_uid":897,"image":898,"component":774,"copyright_details":902},{"id":7,"url":896,"linktype":13,"fieldtype":14,"cached_url":896},"https://fightcamp.app.link/GD872R25zob","i-65fecd70-3f09-4a6c-8cbb-9c6883449ad5",{"id":899,"alt":900,"name":7,"focus":48,"title":900,"filename":901,"copyright":7,"fieldtype":50},4331958,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/452e949a4c/blog_in-article_ads_free_workout_opt3_041222.png",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":904,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":909,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":905,"component":118,"meta_info":906,"meta_title":7,"block_image":907,"cover_image":908,"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},[],[],"2022-04-13 00:00","article",{"_uid":914,"title":657,"plugin":43,"description":915},"7e727c3e-48a7-4091-b009-55c70c465c0d","A dietitian shines a light on why most health resolutions fail and how to set yourself up for success when it comes to achieving your fitness goals.",{"id":917,"alt":657,"name":7,"focus":48,"title":657,"filename":918,"copyright":7,"fieldtype":50},3944877,"https://a.storyblok.com/f/115220/2400x990/fcd22c1533/5-reasons-why-your-fitness-goals-and-resolutions-don-t-stick.png",[],"5-reasons-why-your-fitness-goals-and-resolutions-dont-stick","blogs/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",-3820,[924],"featured",60887917,"7500a329-7d1d-4e72-a291-833fa7e14d3a","2022-04-04T02:05:00.000Z","wellness/{{story.slug}}",[],["Reactive",931],[932,1114,1435,1697,2108,2316],{"name":933,"created_at":934,"published_at":935,"updated_at":936,"id":937,"uuid":938,"content":939,"slug":1107,"full_slug":1108,"sort_by_date":48,"position":1109,"tag_list":1110,"is_startpage":9,"parent_id":925,"meta_data":48,"group_id":1111,"first_published_at":1112,"release_id":48,"lang":60,"path":928,"alternates":1113,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":940,"faqs":941,"title":933,"topic":950,"author":965,"content":966,"category":1088,"schedule":1096,"component":912,"meta_info":1097,"cover_image":1101,"description":1105,"contributors":1106},"357626bb-6aad-48f7-8c87-99219b73aed0",[942,946],{"_uid":943,"answer":944,"question":945,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":947,"answer":948,"question":949,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":951,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":963,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":964,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":952,"component":39,"meta_info":960,"block_image":961,"cover_image":962,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":953,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":958,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":959,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":954,"component":118,"meta_info":955,"meta_title":7,"block_image":956,"cover_image":957,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":732,"content":967},[968,972,976,991,995,998,1003,1017,1041,1065,1070,1084],{"type":735,"content":969},[970],{"text":971,"type":739},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":755,"attrs":973,"content":974},{"level":757},[975],{"text":945,"type":739},{"type":735,"content":977},[978,980,989],{"text":979,"type":739},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":981,"type":739,"marks":982},"FightCamp app",[983,987],{"type":744,"attrs":984},{"href":985,"uuid":48,"anchor":48,"custom":986,"target":747,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":988},"underline",{"text":990,"type":739}," are all examples of fitness goals.",{"type":755,"attrs":992,"content":993},{"level":757},[994],{"text":949,"type":739},{"type":735,"content":996},[997],{"text":948,"type":739},{"type":755,"attrs":999,"content":1000},{"level":757},[1001],{"text":1002,"type":739},"Setting Your Goals",{"type":735,"content":1004},[1005,1007,1015],{"text":1006,"type":739},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":1008,"type":739,"marks":1009},"SMART goals",[1010,1014],{"type":744,"attrs":1011},{"href":1012,"uuid":48,"anchor":48,"custom":1013,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":988},{"text":1016,"type":739}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":735,"content":1018},[1019,1021,1029,1031,1039],{"text":1020,"type":739},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":1022,"type":739,"marks":1023},"accountability partners",[1024,1028],{"type":744,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"custom":1027,"target":747,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":988},{"text":1030,"type":739},". People who have someone they are accountable to are ",{"text":1032,"type":739,"marks":1033},"95% more likely to hit their goals",[1034,1038],{"type":744,"attrs":1035},{"href":1036,"uuid":48,"anchor":48,"custom":1037,"target":747,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":988},{"text":1040,"type":739},". ",{"type":735,"content":1042},[1043,1045,1053,1055,1063],{"text":1044,"type":739},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":1046,"type":739,"marks":1047},"FightCamp Community",[1048,1052],{"type":744,"attrs":1049},{"href":1050,"uuid":48,"anchor":48,"custom":1051,"target":747,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":988},{"text":1054,"type":739}," and tag the ",{"text":1056,"type":739,"marks":1057},"Trainers",[1058,1062],{"type":744,"attrs":1059},{"href":1060,"uuid":48,"anchor":48,"custom":1061,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":988},{"text":1064,"type":739}," and me and we’ll help you stay accountable. ",{"type":755,"attrs":1066,"content":1067},{"level":757},[1068],{"text":1069,"type":739},"Train Like a Fighter",{"type":735,"content":1071},[1072,1074,1082],{"text":1073,"type":739},"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":1075,"type":739,"marks":1076},"FightCamp",[1077,1081],{"type":744,"attrs":1078},{"href":1079,"uuid":48,"anchor":48,"custom":1080,"target":747,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":988},{"text":1083,"type":739}," 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":735,"content":1085},[1086],{"text":1087,"type":739},"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":1089,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1090,"component":118,"meta_info":1091,"meta_title":7,"block_image":1092,"cover_image":1093,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":1098,"title":1099,"plugin":43,"description":1100},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":1102,"alt":1103,"name":7,"focus":7,"title":1103,"filename":1104,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[924],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1115,"created_at":1116,"published_at":1117,"updated_at":1118,"id":1119,"uuid":1120,"content":1121,"slug":1429,"full_slug":1430,"sort_by_date":48,"position":1431,"tag_list":1432,"is_startpage":9,"parent_id":925,"meta_data":48,"group_id":1433,"first_published_at":1117,"release_id":48,"lang":60,"path":928,"alternates":1434,"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":1122,"faqs":1123,"title":1115,"topic":1136,"author":1151,"content":1152,"category":1410,"schedule":1418,"component":912,"meta_info":1419,"cover_image":1423,"description":1427,"contributors":1428},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[1124,1128,1132],{"_uid":1125,"answer":1126,"question":1127,"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":1129,"answer":1130,"question":1131,"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":1133,"answer":1134,"question":1135,"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":1137,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1149,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1138,"component":39,"meta_info":1146,"block_image":1147,"cover_image":1148,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1139,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1144,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1140,"component":118,"meta_info":1141,"meta_title":7,"block_image":1142,"cover_image":1143,"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":732,"content":1153},[1154,1158,1172,1186,1190,1193,1198,1256,1260,1264,1268,1324,1329,1368,1373,1377,1381,1390,1395,1406],{"type":735,"content":1155},[1156],{"text":1157,"type":739},"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":735,"content":1159},[1160,1162,1170],{"text":1161,"type":739},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":1163,"type":739,"marks":1164},"Shanie Smash",[1165,1169],{"type":744,"attrs":1166},{"href":1167,"uuid":48,"anchor":48,"custom":1168,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":988},{"text":1171,"type":739},", 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":764,"attrs":1173},{"id":1174,"body":1175},"59b79643-5181-4aec-8218-1896cf0cf9fc",[1176],{"_uid":1177,"link":1178,"image":1180,"title":1184,"component":1185},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":1179,"target":747,"linktype":13,"fieldtype":14,"cached_url":1179},"https://youtu.be/EedLWEyIZX8",{"id":1181,"alt":1182,"name":7,"focus":7,"title":1182,"filename":1183,"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","image_video_link",{"type":755,"attrs":1187,"content":1188},{"level":757},[1189],{"text":1127,"type":739},{"type":735,"content":1191},[1192],{"text":1126,"type":739},{"type":755,"attrs":1194,"content":1195},{"level":778},[1196],{"text":1197,"type":739},"Sensory Deprivation Chamber Stats",{"type":1199,"content":1200},"bullet_list",[1201,1216,1230],{"type":1202,"content":1203},"list_item",[1204,1208],{"type":735,"content":1205},[1206],{"text":1207,"type":739},"Heated to 94 degrees ",{"type":1199,"content":1209},[1210],{"type":1202,"content":1211},[1212],{"type":735,"content":1213},[1214],{"text":1215,"type":739},"Ensures you cannot feel the water, air, or your body",{"type":1202,"content":1217},[1218,1222],{"type":735,"content":1219},[1220],{"text":1221,"type":739},"1200lbs. of salt",{"type":1199,"content":1223},[1224],{"type":1202,"content":1225},[1226],{"type":735,"content":1227},[1228],{"text":1229,"type":739},"Ensures each body is super buoyant and floats",{"type":1202,"content":1231},[1232,1236],{"type":735,"content":1233},[1234],{"text":1235,"type":739},"Sanitization machines",{"type":1199,"content":1237},[1238,1244,1250],{"type":1202,"content":1239},[1240],{"type":735,"content":1241},[1242],{"text":1243,"type":739},"100% contaminant-free water",{"type":1202,"content":1245},[1246],{"type":735,"content":1247},[1248],{"text":1249,"type":739},"Water is filtered through micron filters",{"type":1202,"content":1251},[1252],{"type":735,"content":1253},[1254],{"text":1255,"type":739},"Nothing can survive such high levels of salt",{"type":735,"content":1257},[1258],{"text":1259,"type":739},"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":755,"attrs":1261,"content":1262},{"level":757},[1263],{"text":1135,"type":739},{"type":735,"content":1265},[1266],{"text":1267,"type":739},"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":1199,"content":1269},[1270,1296,1310],{"type":1202,"content":1271},[1272,1276],{"type":735,"content":1273},[1274],{"text":1275,"type":739},"High-level performing athletes",{"type":1199,"content":1277},[1278,1284,1290],{"type":1202,"content":1279},[1280],{"type":735,"content":1281},[1282],{"text":1283,"type":739},"Bodybuilders",{"type":1202,"content":1285},[1286],{"type":735,"content":1287},[1288],{"text":1289,"type":739},"Crossfitters",{"type":1202,"content":1291},[1292],{"type":735,"content":1293},[1294],{"text":1295,"type":739},"Avid fitness enthusiasts",{"type":1202,"content":1297},[1298,1302],{"type":735,"content":1299},[1300],{"text":1301,"type":739},"Geriatric individuals",{"type":1199,"content":1303},[1304],{"type":1202,"content":1305},[1306],{"type":735,"content":1307},[1308],{"text":1309,"type":739},"Looking for joint pain relief",{"type":1202,"content":1311},[1312,1316],{"type":735,"content":1313},[1314],{"text":1315,"type":739},"High-stressed work professionals",{"type":1199,"content":1317},[1318],{"type":1202,"content":1319},[1320],{"type":735,"content":1321},[1322],{"text":1323,"type":739},"Relieves stress and makes work/life balance better",{"type":755,"attrs":1325,"content":1326},{"level":757},[1327],{"text":1328,"type":739},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":1199,"content":1330},[1331,1337,1350,1356,1362],{"type":1202,"content":1332},[1333],{"type":735,"content":1334},[1335],{"text":1336,"type":739},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":1202,"content":1338},[1339],{"type":735,"content":1340},[1341,1343,1348],{"text":1342,"type":739},"“I just got in the water and my body, ",{"text":1344,"type":739,"marks":1345},"dramatic pause,",[1346],{"type":1347},"italic",{"text":1349,"type":739}," came all the way to the top.”",{"type":1202,"content":1351},[1352],{"type":735,"content":1353},[1354],{"text":1355,"type":739},"“This is crazy…I have lost all of my sensations!”",{"type":1202,"content":1357},[1358],{"type":735,"content":1359},[1360],{"text":1361,"type":739},"“I can't tell what is up and what is down.”",{"type":1202,"content":1363},[1364],{"type":735,"content":1365},[1366],{"text":1367,"type":739},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":755,"attrs":1369,"content":1370},{"level":757},[1371],{"text":1372,"type":739},"Float Tank Therapy - Smash or Pass?",{"type":735,"content":1374},[1375],{"text":1376,"type":739},"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":735,"content":1378},[1379],{"text":1380,"type":739},"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":764,"attrs":1382},{"id":1383,"body":1384},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[1385],{"_uid":1386,"text":1387,"image":1388,"author":1163,"component":1389},"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":755,"attrs":1391,"content":1392},{"level":757},[1393],{"text":1394,"type":739},"Train and Recover Like a Fighter",{"type":735,"content":1396},[1397,1398,1404],{"text":1073,"type":739},{"text":1075,"type":739,"marks":1399},[1400,1403],{"type":744,"attrs":1401},{"href":1079,"uuid":48,"anchor":48,"custom":1402,"target":747,"linktype":13},{},{"type":988},{"text":1405,"type":739}," 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":735,"content":1407},[1408],{"text":1409,"type":739},"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":1411,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1416,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1412,"component":118,"meta_info":1413,"meta_title":7,"block_image":1414,"cover_image":1415,"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":1420,"title":1421,"plugin":43,"description":1422},"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":1424,"alt":1425,"name":7,"focus":7,"title":1425,"filename":1426,"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,[924],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":1436,"created_at":1437,"published_at":1438,"updated_at":1439,"id":1440,"uuid":1441,"content":1442,"slug":1690,"full_slug":1691,"sort_by_date":48,"position":1692,"tag_list":1693,"is_startpage":9,"parent_id":925,"meta_data":48,"group_id":1694,"first_published_at":1695,"release_id":48,"lang":60,"path":928,"alternates":1696,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":1443,"faqs":1444,"title":1436,"topic":1457,"author":1472,"content":1473,"category":1671,"schedule":1679,"component":912,"meta_info":1680,"cover_image":1684,"description":1688,"contributors":1689},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1445,1449,1453],{"_uid":1446,"answer":1447,"question":1448,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1450,"answer":1451,"question":1452,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1454,"answer":1455,"question":1456,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1458,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1470,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1471,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1459,"component":39,"meta_info":1467,"block_image":1468,"cover_image":1469,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1460,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1465,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1466,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1461,"component":118,"meta_info":1462,"meta_title":7,"block_image":1463,"cover_image":1464,"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":732,"content":1474},[1475,1488,1501,1506,1519,1529,1542,1637,1642,1654,1659,1668],{"type":735,"content":1476},[1477,1479,1486],{"text":1478,"type":739},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":1480,"type":739,"marks":1481},"making promises they will likely not keep",[1482,1485],{"type":744,"attrs":1483},{"href":1484,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":988},{"text":1487,"type":739},". ",{"type":735,"content":1489},[1490,1492,1499],{"text":1491,"type":739},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":1493,"type":739,"marks":1494},"postpone eating healthy",[1495,1498],{"type":744,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":988},{"text":1500,"type":739},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":755,"attrs":1502,"content":1503},{"level":757},[1504],{"text":1505,"type":739},"How Not to Be a Statistic ",{"type":735,"content":1507},[1508,1510,1517],{"text":1509,"type":739},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":1511,"type":739,"marks":1512},"British Medical Journal",[1513,1516],{"type":744,"attrs":1514},{"href":1515,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":988},{"text":1518,"type":739}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":755,"attrs":1520,"content":1521},{"level":757},[1522,1524],{"text":1523,"type":739},"10 Ways to Plan",{"text":1525,"type":739,"marks":1526},"  ",[1527],{"type":1528},"bold",{"type":735,"content":1530},[1531,1533,1540],{"text":1532,"type":739},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":1534,"type":739,"marks":1535},"holiday eating program",[1536,1539],{"type":744,"attrs":1537},{"href":1538,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":988},{"text":1541,"type":739},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":1199,"content":1543},[1544,1550,1564,1570,1576,1582,1588,1602,1608,1623],{"type":1202,"content":1545},[1546],{"type":735,"content":1547},[1548],{"text":1549,"type":739},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":1202,"content":1551},[1552],{"type":735,"content":1553},[1554,1556,1563],{"text":1555,"type":739},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":1557,"type":739,"marks":1558},"your brain can register that you are satisfied",[1559,1562],{"type":744,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":988},{"text":1487,"type":739},{"type":1202,"content":1565},[1566],{"type":735,"content":1567},[1568],{"text":1569,"type":739},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":1202,"content":1571},[1572],{"type":735,"content":1573},[1574],{"text":1575,"type":739},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":1202,"content":1577},[1578],{"type":735,"content":1579},[1580],{"text":1581,"type":739},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":1202,"content":1583},[1584],{"type":735,"content":1585},[1586],{"text":1587,"type":739},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":1202,"content":1589},[1590],{"type":735,"content":1591},[1592,1594,1600],{"text":1593,"type":739},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1595,"type":739,"marks":1596},"FightCamp Workout",[1597,1599],{"type":744,"attrs":1598},{"href":985,"uuid":48,"anchor":48,"target":747,"linktype":13},{"type":988},{"text":1601,"type":739},".",{"type":1202,"content":1603},[1604],{"type":735,"content":1605},[1606],{"text":1607,"type":739},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":1202,"content":1609},[1610],{"type":735,"content":1611},[1612,1614,1621],{"text":1613,"type":739},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":1615,"type":739,"marks":1616},"stress break",[1617,1620],{"type":744,"attrs":1618},{"href":1619,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":988},{"text":1622,"type":739}," on your calendar, and take it.",{"type":1202,"content":1624},[1625],{"type":735,"content":1626},[1627,1629,1635],{"text":1628,"type":739},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1046,"type":739,"marks":1630},[1631,1634],{"type":744,"attrs":1632},{"href":1633,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":988},{"text":1636,"type":739}," to be different from the rest if you still need to. ",{"type":755,"attrs":1638,"content":1639},{"level":757},[1640],{"text":1641,"type":739},"The Only Way to Get Ahead is to Stay Ahead",{"type":735,"content":1643},[1644,1646,1652],{"text":1645,"type":739},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":1647,"type":739,"marks":1648},"fell off or struggled",[1649,1651],{"type":744,"attrs":1650},{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":13},{"type":988},{"text":1653,"type":739}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":755,"attrs":1655,"content":1656},{"level":757},[1657],{"text":1658,"type":739},"Plan & Stay Consistent Like a Fighter",{"type":735,"content":1660},[1661,1662,1667],{"text":1073,"type":739},{"text":1075,"type":739,"marks":1663},[1664,1666],{"type":744,"attrs":1665},{"href":1079,"uuid":48,"anchor":48,"target":747,"linktype":13},{"type":988},{"text":1405,"type":739},{"type":735,"content":1669},[1670],{"text":1409,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1672,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1677,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1678,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1673,"component":118,"meta_info":1674,"meta_title":7,"block_image":1675,"cover_image":1676,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":1681,"title":1682,"plugin":43,"description":1683},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":1685,"alt":1686,"name":7,"focus":7,"title":1686,"filename":1687,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[924],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1698,"created_at":1699,"published_at":1700,"updated_at":1701,"id":1702,"uuid":1703,"content":1704,"slug":2101,"full_slug":2102,"sort_by_date":48,"position":2103,"tag_list":2104,"is_startpage":9,"parent_id":925,"meta_data":48,"group_id":2105,"first_published_at":2106,"release_id":48,"lang":60,"path":928,"alternates":2107,"default_full_slug":48,"translated_slugs":48},"The Making of the Basic Nutrition Path with Tyler Minton","2022-10-13T16:16:15.879Z","2022-11-11T07:25:42.765Z","2022-11-11T07:25:42.793Z",203472806,"02359418-566b-47c2-8ccc-cf0135b27002",{"_uid":1705,"faqs":1706,"title":1698,"topic":1719,"author":1734,"content":1735,"category":2083,"schedule":2091,"component":912,"meta_info":2092,"cover_image":2096,"description":2095,"contributors":2100},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[1707,1711,1715],{"_uid":1708,"answer":1709,"question":1710,"component":670},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":1712,"answer":1713,"question":1714,"component":670},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":1716,"answer":1717,"question":1718,"component":670},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1720,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1721,"component":39,"meta_info":1729,"block_image":1730,"cover_image":1731,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1722,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1723,"component":118,"meta_info":1724,"meta_title":7,"block_image":1725,"cover_image":1726,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":732,"content":1736},[1737,1749,1759,1763,1768,1781,1785,1789,1794,1798,1803,1807,1812,1816,1821,1825,1830,1834,1839,1843,1848,1852,1857,1869,1874,1878,1883,1887,1892,1903,1907,1911,1916,1920,1925,1929,1934,1938,1943,1947,1952,1956,1961,1965,1970,1974,1979,1983,1988,1992,1997,2001,2006,2010,2015,2019,2024,2028,2033,2037,2042,2046,2051,2061,2066,2075,2079],{"type":735,"content":1738},[1739,1741,1747],{"text":1740,"type":739},"Professional MMA fighter and top nutritionist ",{"text":1742,"type":739,"marks":1743},"Tyler Minton",[1744],{"type":744,"attrs":1745},{"href":1746,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":1748,"type":739}," knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.",{"type":735,"content":1750},[1751,1753,1758],{"text":1752,"type":739},"Tyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the ",{"text":883,"type":739,"marks":1754},[1755,1757],{"type":744,"attrs":1756},{"href":985,"uuid":48,"anchor":48,"target":747,"linktype":13},{"type":988},{"text":1601,"type":739},{"type":735,"content":1760},[1761],{"text":1762,"type":739},"Here’s a sneak peek of what to expect in this cutting-edge series, as well as a Q&A with Tyler about the making of the Nutrition Path.",{"type":755,"attrs":1764,"content":1765},{"level":757},[1766],{"text":1767,"type":739},"Bringing it All to the Table",{"type":764,"attrs":1769},{"id":1770,"body":1771},"d2a05279-4244-4b63-b553-86b665477806",[1772],{"url":1773,"_uid":1775,"image":1776,"component":774,"copyright_details":1780},{"id":7,"url":7,"linktype":1774,"fieldtype":14,"cached_url":7},"story","i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":1777,"alt":1778,"name":7,"focus":7,"title":1778,"filename":1779,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png",[],{"type":735,"content":1782},[1783],{"text":1784,"type":739},"Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.",{"type":735,"content":1786},[1787],{"text":1788,"type":739},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":755,"attrs":1790,"content":1791},{"level":778},[1792],{"text":1793,"type":739},"Chapter 1 - Energy Balance",{"type":735,"content":1795},[1796],{"text":1797,"type":739},"Energy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.",{"type":755,"attrs":1799,"content":1800},{"level":778},[1801],{"text":1802,"type":739},"Chapter 2 - How Calories Are Burned",{"type":735,"content":1804},[1805],{"text":1806,"type":739},"When most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.",{"type":755,"attrs":1808,"content":1809},{"level":778},[1810],{"text":1811,"type":739},"Chapter 3 – Macronutrients",{"type":735,"content":1813},[1814],{"text":1815,"type":739},"Macronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.",{"type":755,"attrs":1817,"content":1818},{"level":778},[1819],{"text":1820,"type":739},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":735,"content":1822},[1823],{"text":1824,"type":739},"Although the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.",{"type":755,"attrs":1826,"content":1827},{"level":778},[1828],{"text":1829,"type":739},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":735,"content":1831},[1832],{"text":1833,"type":739},"This is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.",{"type":755,"attrs":1835,"content":1836},{"level":778},[1837],{"text":1838,"type":739},"Chapter 6 - The Importance of Hydration",{"type":735,"content":1840},[1841],{"text":1842,"type":739},"Hydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.",{"type":755,"attrs":1844,"content":1845},{"level":778},[1846],{"text":1847,"type":739},"Chapter 7 - Real World Application Meal Prep",{"type":735,"content":1849},[1850],{"text":1851,"type":739},"Here you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.",{"type":755,"attrs":1853,"content":1854},{"level":778},[1855],{"text":1856,"type":739},"Chapter 8 - Post Workout Smoothie",{"type":735,"content":1858},[1859,1861,1867],{"text":1860,"type":739},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":1862,"type":739,"marks":1863},"Aaron Swenson",[1864],{"type":744,"attrs":1865},{"href":1866,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":1868,"type":739}," to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.",{"type":755,"attrs":1870,"content":1871},{"level":778},[1872],{"text":1873,"type":739},"Chapter 9 - Question and Answers",{"type":735,"content":1875},[1876],{"text":1877,"type":739},"FightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.",{"type":755,"attrs":1879,"content":1880},{"level":778},[1881],{"text":1882,"type":739},"Chapter 10 - How Fighters Cut Weight",{"type":735,"content":1884},[1885],{"text":1886,"type":739},"Tyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.",{"type":755,"attrs":1888,"content":1889},{"level":757},[1890],{"text":1891,"type":739},"The Making of The Nutrition Path",{"type":764,"attrs":1893},{"id":1770,"body":1894},[1895],{"url":1896,"_uid":1897,"image":1898,"component":774,"copyright_details":1902},{"id":7,"url":7,"linktype":1774,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":1899,"alt":1900,"name":7,"focus":7,"title":1900,"filename":1901,"copyright":7,"fieldtype":50,"is_external_url":9},6093622,"FightCamp - Nutrition With Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a0fd081b99/fightcamp-q-a-tyler-minton.png",[],{"type":735,"content":1904},[1905],{"text":1906,"type":739},"When FightCamp reached out to Tyler Minton about leading an expert series, he was on board immediately. Many of his clients already use FightCamp and he was excited to offer up his insight to help fighters reach their training goals.",{"type":735,"content":1908},[1909],{"text":1910,"type":739},"Hear about his experience on set with the FightCamp team:",{"type":755,"attrs":1912,"content":1913},{"level":778},[1914],{"text":1915,"type":739},"Why is this series important for FightCamp members or anyone?",{"type":735,"content":1917},[1918],{"text":1919,"type":739},"Working out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.",{"type":755,"attrs":1921,"content":1922},{"level":778},[1923],{"text":1924,"type":739},"Why are you the perfect person to lead this series?",{"type":735,"content":1926},[1927],{"text":1928,"type":739},"I have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.",{"type":755,"attrs":1930,"content":1931},{"level":778},[1932],{"text":1933,"type":739},"How did you get in contact with FightCamp?",{"type":735,"content":1935},[1936],{"text":1937,"type":739},"FightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.",{"type":755,"attrs":1939,"content":1940},{"level":778},[1941],{"text":1942,"type":739},"What was your experience like on set?",{"type":735,"content":1944},[1945],{"text":1946,"type":739},"I had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.",{"type":755,"attrs":1948,"content":1949},{"level":778},[1950],{"text":1951,"type":739},"What was your favorite part of the experience?",{"type":735,"content":1953},[1954],{"text":1955,"type":739},"My favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.",{"type":755,"attrs":1957,"content":1958},{"level":778},[1959],{"text":1960,"type":739},"What is something you learned while you were on set filming with FightCamp?",{"type":735,"content":1962},[1963],{"text":1964,"type":739},"I learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.",{"type":755,"attrs":1966,"content":1967},{"level":778},[1968],{"text":1969,"type":739},"What was the hardest part of the experience?",{"type":735,"content":1971},[1972],{"text":1973,"type":739},"For me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. ",{"type":755,"attrs":1975,"content":1976},{"level":778},[1977],{"text":1978,"type":739},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":735,"content":1980},[1981],{"text":1982,"type":739},"I would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.",{"type":755,"attrs":1984,"content":1985},{"level":778},[1986],{"text":1987,"type":739},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":735,"content":1989},[1990],{"text":1991,"type":739},"They're a lot more enthusiastic! Their energy is unreal!",{"type":755,"attrs":1993,"content":1994},{"level":778},[1995],{"text":1996,"type":739},"How does FightCamp stand out in the fitness industry?",{"type":735,"content":1998},[1999],{"text":2000,"type":739},"This is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".",{"type":755,"attrs":2002,"content":2003},{"level":778},[2004],{"text":2005,"type":739},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":735,"content":2007},[2008],{"text":2009,"type":739},"Our bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. ",{"type":755,"attrs":2011,"content":2012},{"level":778},[2013],{"text":2014,"type":739},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":735,"content":2016},[2017],{"text":2018,"type":739},"You can't out train a poor diet.",{"type":755,"attrs":2020,"content":2021},{"level":778},[2022],{"text":2023,"type":739},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":735,"content":2025},[2026],{"text":2027,"type":739},"I did better than I expected on camera.",{"type":755,"attrs":2029,"content":2030},{"level":778},[2031],{"text":2032,"type":739},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":735,"content":2034},[2035],{"text":2036,"type":739},"I have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.",{"type":755,"attrs":2038,"content":2039},{"level":778},[2040],{"text":2041,"type":739},"What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? ",{"type":735,"content":2043},[2044],{"text":2045,"type":739},"How to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. ",{"type":755,"attrs":2047,"content":2048},{"level":778},[2049],{"text":2050,"type":739},"Anything else you would like to share?",{"type":735,"content":2052},[2053,2055,2059],{"text":2054,"type":739},"This information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the ",{"text":1046,"type":739,"marks":2056},[2057],{"type":744,"attrs":2058},{"href":1050,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":2060,"type":739}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":755,"attrs":2062,"content":2063},{"level":757},[2064],{"text":2065,"type":739},"Get Ready to Level Up",{"type":735,"content":2067},[2068,2069,2074],{"text":1073,"type":739},{"text":1075,"type":739,"marks":2070},[2071,2073],{"type":744,"attrs":2072},{"href":1079,"uuid":48,"anchor":48,"target":747,"linktype":13},{"type":988},{"text":1405,"type":739},{"type":735,"content":2076},[2077],{"text":2078,"type":739},"Get exclusive access to professional guidance from industry experts like Tyler Minton only on the FightCamp App. Learn how top athletes eat for success and start your journey to a healthier, fitter you.",{"type":735,"content":2080},[2081],{"text":2082,"type":739}," 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":2084,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2085,"component":118,"meta_info":2086,"meta_title":7,"block_image":2087,"cover_image":2088,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-17 00:00",{"_uid":2093,"title":2094,"plugin":43,"description":2095},"e170bd14-3e13-4478-850f-99b13050e1d3","Making of Basic Nutrition Path with Tyler Minton | FightCamp","Fighter and nutritionist Tyler Minton brings his expert knowledge to the FightCamp App. Find out what he’s bringing to the table and what it was like filming.",{"id":2097,"alt":2098,"name":7,"focus":7,"title":2098,"filename":2099,"copyright":7,"fieldtype":50,"is_external_url":9},6093520,"FightCamp - The Making of the Basic Nutrition Path with Tyler Minton","https://a.storyblok.com/f/115220/2400x990/203f06171d/fightcamp-the-making-of-the-basic-nutrition-path-with-tyler-minton.png",[],"the-making-of-the-basic-nutrition-path-with-tyler-minton","blogs/the-making-of-the-basic-nutrition-path-with-tyler-minton",-5280,[924],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":2109,"created_at":2110,"published_at":2111,"updated_at":2112,"id":2113,"uuid":2114,"content":2115,"slug":2310,"full_slug":2311,"sort_by_date":48,"position":2312,"tag_list":2313,"is_startpage":9,"parent_id":925,"meta_data":48,"group_id":2314,"first_published_at":2111,"release_id":48,"lang":60,"path":928,"alternates":2315,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":2116,"faqs":2117,"title":2109,"topic":2130,"author":2145,"content":2146,"category":2291,"schedule":2299,"component":912,"meta_info":2300,"cover_image":2304,"description":2308,"contributors":2309},"d01252c9-f176-4d6c-9500-f547542e2131",[2118,2122,2126],{"_uid":2119,"answer":2120,"question":2121,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":2123,"answer":2124,"question":2125,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":2127,"answer":2128,"question":2129,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2131,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2143,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2132,"component":39,"meta_info":2140,"block_image":2141,"cover_image":2142,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2133,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2138,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2139,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2134,"component":118,"meta_info":2135,"meta_title":7,"block_image":2136,"cover_image":2137,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":732,"content":2147},[2148,2152,2155,2159,2164,2168,2173,2177,2182,2202,2207,2225,2230,2242,2247,2251,2255,2275,2280,2288],{"type":755,"attrs":2149,"content":2150},{"level":757},[2151],{"text":2121,"type":739},{"type":735,"content":2153},[2154],{"text":2120,"type":739},{"type":755,"attrs":2156,"content":2157},{"level":757},[2158],{"text":2125,"type":739},{"type":755,"attrs":2160,"content":2161},{"level":778},[2162],{"text":2163,"type":739},"At-home Boxing Workouts Don’t Need Weights",{"type":735,"content":2165},[2166],{"text":2167,"type":739},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":755,"attrs":2169,"content":2170},{"level":778},[2171],{"text":2172,"type":739},"Boxing Has a Lower Impact on Your Joints",{"type":735,"content":2174},[2175],{"text":2176,"type":739},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":755,"attrs":2178,"content":2179},{"level":778},[2180],{"text":2181,"type":739},"Technique and Form First, Everything Else Second",{"type":735,"content":2183},[2184,2186,2190,2192,2196,2198],{"text":2185,"type":739},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":2187,"type":739,"marks":2188},"correctly",[2189],{"type":1347},{"text":2191,"type":739},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":2193,"type":739,"marks":2194},"much",[2195],{"type":1347},{"text":2197,"type":739}," you hit the bag, it’s about ",{"text":2199,"type":739,"marks":2200},"how you hit it. ",[2201],{"type":1347},{"type":755,"attrs":2203,"content":2204},{"level":778},[2205],{"text":2206,"type":739},"Staying Balanced",{"type":735,"content":2208},[2209,2211,2215,2217,2223],{"text":2210,"type":739},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":2212,"type":739,"marks":2213},"very",[2214],{"type":1347},{"text":2216,"type":739}," hard to lose your balance and fall if you maintain a proper ",{"text":2218,"type":739,"marks":2219},"boxing stance",[2220],{"type":744,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2224,"type":739},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":755,"attrs":2226,"content":2227},{"level":778},[2228],{"text":2229,"type":739},"Exercise Equipment That Keeps You Safe",{"type":735,"content":2231},[2232,2234,2240],{"text":2233,"type":739},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":2235,"type":739,"marks":2236},"protecting your hands",[2237],{"type":744,"attrs":2238},{"href":2239,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":2241,"type":739}," with hand wraps and boxing gloves is crucial. ",{"type":755,"attrs":2243,"content":2244},{"level":778},[2245],{"text":2246,"type":739},"Learn From Professionals",{"type":735,"content":2248},[2249],{"text":2250,"type":739},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":755,"attrs":2252,"content":2253},{"level":757},[2254],{"text":2129,"type":739},{"type":735,"content":2256},[2257,2259,2265,2267,2273],{"text":2258,"type":739},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":2260,"type":739,"marks":2261},"fill your punching bag",[2262],{"type":744,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":2266,"type":739}," properly, to how to put on your ",{"text":2268,"type":739,"marks":2269},"boxing hand wraps",[2270],{"type":744,"attrs":2271},{"href":2272,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":2274,"type":739},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":755,"attrs":2276,"content":2277},{"level":757},[2278],{"text":2279,"type":739},"Train Like a Fighter Safely",{"type":735,"content":2281},[2282,2283,2287],{"text":1073,"type":739},{"text":1075,"type":739,"marks":2284},[2285],{"type":744,"attrs":2286},{"href":1079,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":1405,"type":739},{"type":735,"content":2289},[2290],{"text":1087,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2292,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2297,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2298,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2293,"component":118,"meta_info":2294,"meta_title":7,"block_image":2295,"cover_image":2296,"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},[],[],"2022-12-03 00:00",{"_uid":2301,"title":2302,"plugin":43,"description":2303},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":2305,"alt":2306,"name":7,"focus":7,"title":2306,"filename":2307,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[924],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":2317,"created_at":2318,"published_at":2319,"updated_at":2320,"id":2321,"uuid":2322,"content":2323,"slug":2814,"full_slug":2815,"sort_by_date":48,"position":2816,"tag_list":2817,"is_startpage":9,"parent_id":925,"meta_data":48,"group_id":2818,"first_published_at":2819,"release_id":48,"lang":60,"path":928,"alternates":2820,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":2324,"faqs":2325,"title":2317,"topic":2346,"author":712,"content":2361,"category":2796,"schedule":2804,"component":912,"meta_info":2805,"cover_image":2809,"description":2812,"contributors":2813},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[2326,2330,2334,2338,2342],{"_uid":2327,"answer":2328,"question":2329,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":2331,"answer":2332,"question":2333,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":2335,"answer":2336,"question":2337,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":2339,"answer":2340,"question":2341,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":2343,"answer":2344,"question":2345,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2347,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2359,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2360,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2348,"component":39,"meta_info":2356,"block_image":2357,"cover_image":2358,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2349,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2354,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2350,"component":118,"meta_info":2351,"meta_title":7,"block_image":2352,"cover_image":2353,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"type":732,"content":2362},[2363,2391,2403,2423,2428,2432,2437,2455,2460,2488,2493,2528,2533,2537,2541,2546,2550,2555,2559,2564,2575,2661,2666,2670,2681,2713,2718,2722,2727,2731,2736,2740,2745,2755,2783,2787],{"type":735,"content":2364},[2365,2367,2373,2375,2381,2383,2389],{"text":2366,"type":739},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":2368,"type":739,"marks":2369},"cardiovascular disease",[2370],{"type":744,"attrs":2371},{"href":2372,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":2374,"type":739},", ",{"text":2376,"type":739,"marks":2377},"diabetes",[2378],{"type":744,"attrs":2379},{"href":2380,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":2382,"type":739},", and some types of ",{"text":2384,"type":739,"marks":2385},"cancer",[2386],{"type":744,"attrs":2387},{"href":2388,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":2390,"type":739},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":764,"attrs":2392},{"id":2393,"body":2394},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[2395],{"url":2396,"_uid":2397,"image":2398,"component":774,"copyright_details":2402},{"id":7,"url":7,"linktype":1774,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":2399,"alt":2400,"name":7,"focus":48,"title":2400,"filename":2401,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":735,"content":2404},[2405,2407,2413,2415,2421],{"text":2406,"type":739},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":2408,"type":739,"marks":2409},"improve athletic performance",[2410],{"type":744,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":2414,"type":739},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":2416,"type":739,"marks":2417},"protein needs",[2418],{"type":744,"attrs":2419},{"href":2420,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":2422,"type":739}," as a boxer.",{"type":755,"attrs":2424,"content":2425},{"level":757},[2426],{"text":2427,"type":739},"How a Plant-Based Diet Supports Exercise Performance",{"type":735,"content":2429},[2430],{"text":2431,"type":739},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":755,"attrs":2433,"content":2434},{"level":778},[2435],{"text":2436,"type":739},"Cardiovascular Health",{"type":735,"content":2438},[2439,2445,2447,2453],{"text":2440,"type":739,"marks":2441},"Research",[2442],{"type":744,"attrs":2443},{"href":2444,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2446,"type":739}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":2448,"type":739,"marks":2449},"study",[2450],{"type":744,"attrs":2451},{"href":2452,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2454,"type":739}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":755,"attrs":2456,"content":2457},{"level":778},[2458],{"text":2459,"type":739},"Inflammation",{"type":735,"content":2461},[2462,2464,2470,2472,2478,2480,2486],{"text":2463,"type":739},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2465,"type":739,"marks":2466},"antioxidants and anti-inflammatory",[2467],{"type":744,"attrs":2468},{"href":2469,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2471,"type":739}," properties, thus helping reduce systemic ",{"text":2473,"type":739,"marks":2474},"inflammation and oxidative stress",[2475],{"type":744,"attrs":2476},{"href":2477,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2479,"type":739},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":2481,"type":739,"marks":2482},"exercise-induced oxidative stress",[2483],{"type":744,"attrs":2484},{"href":2485,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2487,"type":739}," and inflammation. ",{"type":755,"attrs":2489,"content":2490},{"level":778},[2491],{"text":2492,"type":739},"Energy and Body Composition",{"type":735,"content":2494},[2495,2497,2503,2504,2510,2512,2518,2520,2526],{"text":2496,"type":739},"Plant-based diets have also been shown to effectively ",{"text":2498,"type":739,"marks":2499},"reduce body weight",[2500],{"type":744,"attrs":2501},{"href":2502,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":2374,"type":739},{"text":2505,"type":739,"marks":2506},"BMI",[2507],{"type":744,"attrs":2508},{"href":2509,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2511,"type":739},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":2513,"type":739,"marks":2514},"complex carbohydrates",[2515],{"type":744,"attrs":2516},{"href":2517,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2519,"type":739},", which are essential for an athlete’s ",{"text":2521,"type":739,"marks":2522},"glycogen storage",[2523],{"type":744,"attrs":2524},{"href":2525,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2527,"type":739}," and performance. ",{"type":755,"attrs":2529,"content":2530},{"level":757},[2531],{"text":2532,"type":739},"How About Amino Acids?",{"type":735,"content":2534},[2535],{"text":2536,"type":739},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":735,"content":2538},[2539],{"text":2540,"type":739},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":755,"attrs":2542,"content":2543},{"level":757},[2544],{"text":2545,"type":739},"OK, This Sounds Great. But Where Do I Start?",{"type":735,"content":2547},[2548],{"text":2549,"type":739},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":755,"attrs":2551,"content":2552},{"level":778},[2553],{"text":2554,"type":739},"1. Know Where to Get Your Protein From ",{"type":735,"content":2556},[2557],{"text":2558,"type":739},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":755,"attrs":2560,"content":2561},{"level":778},[2562],{"text":2563,"type":739},"Plant-Based Protein Source & Protein Per Serving Size",{"type":764,"attrs":2565},{"id":2393,"body":2566},[2567],{"url":2568,"_uid":2569,"image":2570,"component":774,"copyright_details":2574},{"id":7,"url":7,"linktype":1774,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2571,"alt":2572,"name":7,"focus":48,"title":2572,"filename":2573,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1199,"content":2576},[2577,2583,2589,2595,2601,2607,2613,2619,2625,2631,2637,2643,2649,2655],{"type":1202,"content":2578},[2579],{"type":735,"content":2580},[2581],{"text":2582,"type":739},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1202,"content":2584},[2585],{"type":735,"content":2586},[2587],{"text":2588,"type":739},"Tempeh (½ cup) = 15 grams",{"type":1202,"content":2590},[2591],{"type":735,"content":2592},[2593],{"text":2594,"type":739},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1202,"content":2596},[2597],{"type":735,"content":2598},[2599],{"text":2600,"type":739},"Tofu (3 oz) = 10 grams",{"type":1202,"content":2602},[2603],{"type":735,"content":2604},[2605],{"text":2606,"type":739},"Edamame (½ cup) = 9 grams",{"type":1202,"content":2608},[2609],{"type":735,"content":2610},[2611],{"text":2612,"type":739},"Lentils (½ cup) = 9 grams",{"type":1202,"content":2614},[2615],{"type":735,"content":2616},[2617],{"text":2618,"type":739},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1202,"content":2620},[2621],{"type":735,"content":2622},[2623],{"text":2624,"type":739},"Beans (½ cup) = 8 grams",{"type":1202,"content":2626},[2627],{"type":735,"content":2628},[2629],{"text":2630,"type":739},"Peanut Butter (2 tbsp) = 8 grams",{"type":1202,"content":2632},[2633],{"type":735,"content":2634},[2635],{"text":2636,"type":739},"Chickpeas (½ cup) = 7 grams",{"type":1202,"content":2638},[2639],{"type":735,"content":2640},[2641],{"text":2642,"type":739},"Chia Seeds (2 tbsp) = 6 grams",{"type":1202,"content":2644},[2645],{"type":735,"content":2646},[2647],{"text":2648,"type":739},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1202,"content":2650},[2651],{"type":735,"content":2652},[2653],{"text":2654,"type":739},"Quinoa, cooked (½ cup) = 6 grams",{"type":1202,"content":2656},[2657],{"type":735,"content":2658},[2659],{"text":2660,"type":739},"Oatmeal (½ cup) = 5 grams",{"type":755,"attrs":2662,"content":2663},{"level":778},[2664],{"text":2665,"type":739},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":735,"content":2667},[2668],{"text":2669,"type":739},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":764,"attrs":2671},{"id":2393,"body":2672},[2673],{"url":2674,"_uid":2675,"image":2676,"component":774,"copyright_details":2680},{"id":7,"url":7,"linktype":1774,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2677,"alt":2678,"name":7,"focus":48,"title":2678,"filename":2679,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1199,"content":2682},[2683,2689,2695,2701,2707],{"type":1202,"content":2684},[2685],{"type":735,"content":2686},[2687],{"text":2688,"type":739},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1202,"content":2690},[2691],{"type":735,"content":2692},[2693],{"text":2694,"type":739},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1202,"content":2696},[2697],{"type":735,"content":2698},[2699],{"text":2700,"type":739},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1202,"content":2702},[2703],{"type":735,"content":2704},[2705],{"text":2706,"type":739},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":1202,"content":2708},[2709],{"type":735,"content":2710},[2711],{"text":2712,"type":739},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":755,"attrs":2714,"content":2715},{"level":778},[2716],{"text":2717,"type":739},"3. Set Small, Realistic Goals",{"type":735,"content":2719},[2720],{"text":2721,"type":739},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":755,"attrs":2723,"content":2724},{"level":778},[2725],{"text":2726,"type":739},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":735,"content":2728},[2729],{"text":2730,"type":739},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":755,"attrs":2732,"content":2733},{"level":778},[2734],{"text":2735,"type":739},"5. Don’t Aim for Perfection",{"type":735,"content":2737},[2738],{"text":2739,"type":739},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":755,"attrs":2741,"content":2742},{"level":757},[2743],{"text":2744,"type":739},"The Real MVP",{"type":764,"attrs":2746},{"id":2393,"body":2747},[2748],{"url":2749,"_uid":2750,"image":2751,"component":774,"copyright_details":2754},{"id":7,"url":7,"linktype":1774,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2752,"alt":2678,"name":7,"focus":48,"title":2678,"filename":2753,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":735,"content":2756},[2757,2759,2765,2767,2773,2775,2781],{"text":2758,"type":739},"A well-planned plant-based diet is ",{"text":2760,"type":739,"marks":2761},"nutritionally adequate",[2762],{"type":744,"attrs":2763},{"href":2764,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2766,"type":739}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":2768,"type":739,"marks":2769},"anti-inflammatory",[2770],{"type":744,"attrs":2771},{"href":2772,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2774,"type":739},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":2776,"type":739,"marks":2777},"Mike Tyson",[2778],{"type":744,"attrs":2779},{"href":2780,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2782,"type":739},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":755,"attrs":2784,"content":2785},{"level":757},[2786],{"text":1069,"type":739},{"type":735,"content":2788},[2789,2790,2794],{"text":1073,"type":739},{"text":1075,"type":739,"marks":2791},[2792],{"type":744,"attrs":2793},{"href":1079,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":2795,"type":739}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2797,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2802,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2803,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2798,"component":118,"meta_info":2799,"meta_title":7,"block_image":2800,"cover_image":2801,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2806,"title":2807,"plugin":43,"description":2808},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2810,"alt":2572,"name":7,"focus":48,"title":2572,"filename":2811,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[924],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":912,"created_at":2822,"published_at":2823,"updated_at":2824,"id":2825,"uuid":2826,"content":2827,"slug":912,"full_slug":2848,"sort_by_date":48,"position":446,"tag_list":2849,"is_startpage":9,"parent_id":2850,"meta_data":48,"group_id":2851,"first_published_at":2852,"release_id":48,"lang":60,"path":7,"alternates":2853,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2828,"component":2829,"meta_info":2830,"custom_content_list":2832},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2831,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2833,2838,2843],{"_uid":2834,"label":2835,"value":2836,"dev_id":2837,"component":739},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2839,"label":2840,"value":2841,"dev_id":2842,"component":739},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2844,"label":2845,"value":2846,"dev_id":2847,"component":739},"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",[],1785892876187]