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Many martial arts schools and local gyms offer classes for children as young as 3 years old. Depending on the schools and offerings in your area, you can research your options and find a good fit.\nIt is up to parents what they think their child’s limits are and how much time they have for training. Some parents start training their kids as early as they can walk, but there are also plenty of examples of fighters who started after 18 years of age and reached the top of their sport.","What is the best age to start practicing martial arts?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4fb1d2e7-8999-4d25-831a-23bdbde94168","Boxing, kickboxing, karate, and taekwondo are all great for kids. Boxing may be easier for kids in the United States to learn than other martial arts because the six basic punches are a 1-6 numbering system, whereas other martial arts like taekwondo and karate moves are more often taught in the respective languages from which they came.\n\nKickboxing comes in at a close second because it mostly builds upon your boxing skills by adding kicks. Keep in mind, kicks may require more physical dexterity that may not yet be present in very young children.\n\nMartial arts, such as karate and taekwondo, feature some aspects of philosophy which may be more useful for grown-ups and young adults. Also, it’s not a coincidence that mixed martial artists often base most of their striking techniques on boxing and kickboxing (or even kickboxing alone).","What martial arts are most suited for children?",{"_uid":676,"answer":677,"question":678,"component":670},"fdc70dce-63c8-4ae4-b7df-2bb00a46af96","We suggest starting your child with boxing first as the techniques are simpler and easier for youngsters to grasp. In all cases, if you are not a trainer or a fighter yourself, we recommend having a professional trainer work with your child. Most gyms and martial arts schools have programs dedicated to boxing for kids.\n\nThe 1-6 punch count numbering system is a good first step to learning the basics of boxing. FightCamp offers equipment packages, such as the Tribe package, that include boxing equipment for kids. Additionally, the FightCamp Prospect Path features videos and boxing tutorials for all ages.\n\nEven though the basics are simple, it can take a long time to get down proper technique and form. If your kid quickly catches on to boxing, kickboxing could be their next venture! From there, they can decide if they want to try other martial arts, such as Jiu-Jitsu, MMA, and others.","How do I teach my child to box/kickbox?",{"_uid":680,"answer":681,"question":682,"component":670},"c0d14290-8771-42df-b71e-1859f9ab7987","There are numerous benefits to teaching children boxing and kickboxing and starting training at a young age. Here are six (6) benefits:\n\n1. Fitness\nBoth boxing and kickboxing provide high-intensity exercise for the body. Training will get anyone into better shape, no matter their age, however training while your body (and mind) are still developing has some special benefits that can’t be achieved later on in life. Kids can learn what their limits are, push beyond them, and still have a lot of fun doing it!\n\nOn another note, childhood obesity is now a bigger problem than ever. Boxing and kickboxing training promotes better decisions, especially when it comes to eating healthy. If kids are made aware of proper nutrition and meal planning, they will be able to learn healthier habits earlier in life. Small positive changes made very early in life, result in much bigger and better positive outcomes later on.\n\n2. Self-Defense\nChildhood bullying is a constant problem in schools throughout the world. Of course, we aren’t condoning fighting as a solution, but instead, boxing training for kids can help give children confidence and strength to combat bullies and threats in other ways. Martial arts training instills a sense of confidence and toughness, as well as gives children the ability to control themselves when provoked or threatened.\n\nConversely, if your child is on the other side, exhibiting bullish behavior, the gym is usually able to humble the bullies and help them (safely) see through the eyes of their victims.\n\n3. Discipline & Focus\nOur kids live in a world of distraction. In 2017, 2.4 million American children were diagnosed with ADHD. ADHD diagnoses were up over 30% during an eight-year study period between 2010 and 2017 for children ages 2-18.\n\nThe ability to stay focused is a valuable life skill in any profession and life in general. Boxing training will teach kids the discipline needed to work at something, whether it be homework, sports, or business, for an extended period of time without getting distracted.\n\n4. Confidence\nWhen we are young, often our confidence is based on natural stubbornness and naive optimism.\n\nExperiencing defeat is part of becoming better, and it usually doesn’t take just one fall to learn the lessons. Each time you experience obstacles, challenges, and setbacks, you grow, and in time, you will make progress and build confidence.\nBeing humbled by boxing and kickboxing from a young age can mean the difference between a person who is one defeat away from a breakdown and a person who is resilient and flexible to whatever life throws at them.\n\n5. Respect\nHowever counterintuitive it may be, martial arts can teach you some of the most valuable lessons about life. One of the key lessons learned in boxing is respecting your opponent and respecting yourself. Even if you don’t win every match and every fight, having respect for your peers and yourself can go a long way.\n\n6. Drive for Achievements\nChildren’s boxing competitions can be a great motivator for improvement. When kids win at something, they want to keep winning. They have something to prove and are willing to work for it because, in sports, winning is everything.\n\nAchieving goals will give you confidence that can last your entire life. Boxing and kickboxing teach children how important this self-respecting attitude is and how to work hard for what they want.\n\nMartial arts can be a great way for parents to introduce their children to sports, physical activity, and resilience. It’s a workout for the body as well as the mind. It instills discipline, focus, and confidence. It teaches respect for others and yourself. And contrary to popular belief, martial arts does not promote violence.","What are the benefits of boxing and kickboxing for kids?",{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":684,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":377,"name":378,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":380,"title":381,"plugin":43,"description":382},{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":309,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":713,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":714,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":723,"content":724},"doc",[725,748,754,758,762,766,783,787,791,795,804,838,842,846,851,855,861,865,869,874,878,882,887,900,904,909,913,917,921,926,930,935,939,943,947,998,1003],{"type":726,"content":727},"paragraph",[728,731,737,746],{"text":729,"type":730},"We all want our children to be physically active, healthy, confident, responsible, and out of trouble. Martial arts often play a key role in achieving all of this, plus they are tons of fun! This article will discuss the benefits of ","text",{"text":732,"type":730,"marks":733}," ",[734],{"type":735,"attrs":736},"styled",{"class":7},{"text":738,"type":730,"marks":739},"boxing and kickboxing for kids",[740],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"custom":744,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-boxing-kid-s-edition",{},"_blank",{"text":747,"type":730},".",{"type":749,"attrs":750,"content":752},"heading",{"level":751},2,[753],{"text":669,"type":730},{"type":726,"content":755},[756],{"text":757,"type":730},"Kids of any age can start practicing martial arts. Many martial arts schools and local gyms offer classes for children as young as 3 years old. Depending on the schools and offerings in your area, you can research your options and find a good fit.",{"type":726,"content":759},[760],{"text":761,"type":730},"It is up to parents what they think their child’s limits are and how much time they have for training. Some parents start training their kids as early as they can walk, but there are also plenty of examples of fighters who started after 18 years of age and reached the top of their sport.",{"type":749,"attrs":763,"content":764},{"level":751},[765],{"text":674,"type":730},{"type":726,"content":767},[768,770,774,781],{"text":769,"type":730},"Boxing, Kickboxing, Karate, and Taekwondo are all great for kids. Boxing may be easier for kids in the United States to learn than other martial arts because the six basic punches are a ",{"text":732,"type":730,"marks":771},[772],{"type":735,"attrs":773},{"class":7},{"text":775,"type":730,"marks":776},"1-6 numbering system",[777],{"type":741,"attrs":778},{"href":779,"uuid":48,"anchor":48,"custom":780,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{},{"text":782,"type":730},", whereas other martial arts like Taekwondo and karate moves are more often taught in the respective languages from which they came.",{"type":726,"content":784},[785],{"text":786,"type":730},"Kickboxing comes in at a close second because it mostly builds upon your boxing skills by adding kicks. Keep in mind, kicks may require more physical dexterity that may not yet be present in very young children.",{"type":726,"content":788},[789],{"text":790,"type":730},"Martial arts, such as Karate and Taekwondo, feature some aspects of philosophy which may be more useful for grown-ups and young adults. Also, it’s not a coincidence that mixed martial artists often base most of their striking techniques on Boxing and Kickboxing (or even Kickboxing alone).",{"type":749,"attrs":792,"content":793},{"level":751},[794],{"text":678,"type":730},{"type":726,"content":796},[797,799],{"text":798,"type":730},"We suggest starting your child with Boxing first as the techniques are simpler and easier for youngsters to grasp. ",{"text":800,"type":730,"marks":801},"In all cases, if you are not a trainer or a fighter yourself, we recommend having a professional trainer work with your child. Most gyms and martial arts schools have programs dedicated to Boxing for kids.",[802],{"type":735,"attrs":803},{"class":7},{"type":726,"content":805},[806,808,812,818,823,825,829,836],{"text":807,"type":730},"The ",{"text":732,"type":730,"marks":809},[810],{"type":735,"attrs":811},{"class":7},{"text":813,"type":730,"marks":814},"1-6 punch count numbering system",[815],{"type":741,"attrs":816},{"href":779,"uuid":48,"anchor":48,"custom":817,"target":745,"linktype":48},{},{"text":819,"type":730,"marks":820},"  ",[821],{"type":735,"attrs":822},{"class":7},{"text":824,"type":730},"is a good first step to learning the basics of Boxing. FightCamp offers ",{"text":732,"type":730,"marks":826},[827],{"type":735,"attrs":828},{"class":7},{"text":830,"type":730,"marks":831},"equipment packages",[832],{"type":741,"attrs":833},{"href":834,"uuid":48,"anchor":48,"custom":835,"target":745,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{},{"text":837,"type":730},", such as the Tribe package, that include boxing equipment for kids. Additionally, the FightCamp Prospect Path features videos and Boxing tutorials for all ages.",{"type":726,"content":839},[840],{"text":841,"type":730},"Even though the basics are simple, it can take a long time to get down proper technique and form. If your kid quickly catches on to Boxing, Kickboxing could be their next venture! From there, they can decide if they want to try other martial arts, such as Jiu-Jitsu, MMA, and others.",{"type":726,"content":843},[844],{"text":845,"type":730},"So, what do boxing and kickboxing for children have to offer?",{"type":749,"attrs":847,"content":848},{"level":751},[849],{"text":850,"type":730},"6 Benefits of Boxing and Kickboxing For Kids",{"type":726,"content":852},[853],{"text":854,"type":730},"There are numerous benefits to teaching children Boxing and Kickboxing and starting training at a young age. Here are six (6) benefits:",{"type":749,"attrs":856,"content":858},{"level":857},3,[859],{"text":860,"type":730},"1. Fitness",{"type":726,"content":862},[863],{"text":864,"type":730},"Both Boxing and Kickboxing provide high-intensity exercise for the body. Training will get anyone into better shape, no matter their age, however training while your body (and mind) are still developing has some special benefits that can’t be achieved later on in life. Kids can learn what their limits are, push beyond them, and still have a lot of fun doing it!",{"type":726,"content":866},[867],{"text":868,"type":730},"On another note, childhood obesity is now a bigger problem than ever. Boxing and Kickboxing training promotes better decisions, especially when it comes to eating healthy. If kids are made aware of proper nutrition and meal planning, they will be able to learn healthier habits earlier in life. Small positive changes made very early in life, result in much bigger and better positive outcomes later on.",{"type":749,"attrs":870,"content":871},{"level":857},[872],{"text":873,"type":730},"2. Self-Defense",{"type":726,"content":875},[876],{"text":877,"type":730},"Childhood bullying is a constant problem in schools throughout the world. Of course, we aren’t condoning fighting as a solution, but instead, Boxing training for kids can help give children confidence and strength to combat bullies and threats in other ways. Martial arts training instills a sense of confidence and toughness, as well as gives children the ability to control themselves when provoked or threatened.",{"type":726,"content":879},[880],{"text":881,"type":730},"Conversely, if your child is on the other side, exhibiting bullish behavior, the gym is usually able to humble the bullies and help them (safely) see through the eyes of their victims.",{"type":749,"attrs":883,"content":884},{"level":857},[885],{"text":886,"type":730},"3. Discipline & Focus",{"type":726,"content":888},[889,891,898],{"text":890,"type":730},"Our kids live in a world of distraction. In 2017, 2.4 million American children were diagnosed with ADHD. ",{"text":892,"type":730,"marks":893},"ADHD diagnoses",[894],{"type":741,"attrs":895},{"href":896,"uuid":48,"anchor":48,"custom":897,"target":745,"linktype":48},"https://www.bcbs.com/the-health-of-america/reports/impact-of-adhd-attention-deficit-hyperactivity-disorder-on-health-of-americas-children",{},{"text":899,"type":730}," were up over 30% during an eight-year study period between 2010 and 2017 for children ages 2-18.",{"type":726,"content":901},[902],{"text":903,"type":730},"The ability to stay focused is a valuable life skill in any profession and life in general. Boxing training will teach kids the discipline needed to work at something, whether it be homework, sports, or business, for an extended period of time without getting distracted.",{"type":749,"attrs":905,"content":906},{"level":857},[907],{"text":908,"type":730},"4. Confidence",{"type":726,"content":910},[911],{"text":912,"type":730},"When we are young, often our confidence is based on natural stubbornness and naive optimism.",{"type":726,"content":914},[915],{"text":916,"type":730},"Experiencing defeat is part of becoming better, and it usually doesn’t take just one fall to learn the lessons. Each time you experience obstacles, challenges, and setbacks, you grow, and in time, you will make progress and build confidence.",{"type":726,"content":918},[919],{"text":920,"type":730},"Being humbled by Boxing and Kickboxing from a young age can mean the difference between a person who is one defeat away from a breakdown and a person who is resilient and flexible to whatever life throws at them.",{"type":749,"attrs":922,"content":923},{"level":857},[924],{"text":925,"type":730},"5. Respect",{"type":726,"content":927},[928],{"text":929,"type":730},"However counterintuitive it may be, martial arts can teach you some of the most valuable lessons about life. One of the key lessons learned in Boxing is respecting your opponent and respecting yourself. Even if you don’t win every match and every fight, having respect for your peers and yourself can go a long way.",{"type":749,"attrs":931,"content":932},{"level":857},[933],{"text":934,"type":730},"6. Drive for Achievements",{"type":726,"content":936},[937],{"text":938,"type":730},"Children’s Boxing competitions can be a great motivator for improvement. When kids win at something, they want to keep winning. They have something to prove and are willing to work for it because, in sports, winning is everything.",{"type":726,"content":940},[941],{"text":942,"type":730},"Achieving goals will give you confidence that can last your entire life. Boxing and Kickboxing teach children how important this self-respecting attitude is and how to work hard for what they want.",{"type":726,"content":944},[945],{"text":946,"type":730},"Martial arts can be a great way for parents to introduce their children to sports, physical activity, and resilience. It’s a workout for the body as well as the mind. It instills discipline, focus, and confidence. It teaches respect for others and yourself. And contrary to popular belief, martial arts does not promote violence.",{"type":726,"content":948},[949,951,955,962,966,968,972,979,981,985,992,996],{"text":950,"type":730},"We encourage you to start your ",{"text":732,"type":730,"marks":952},[953],{"type":735,"attrs":954},{"class":7},{"text":956,"type":730,"marks":957},"family’s boxing journey",[958],{"type":741,"attrs":959},{"href":960,"uuid":48,"anchor":48,"custom":961,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-box-at-any-age",{},{"text":819,"type":730,"marks":963},[964],{"type":735,"attrs":965},{"class":7},{"text":967,"type":730},"today, by joining ",{"text":732,"type":730,"marks":969},[970],{"type":735,"attrs":971},{"class":7},{"text":973,"type":730,"marks":974},"FightCamp",[975],{"type":741,"attrs":976},{"href":977,"uuid":48,"anchor":48,"custom":978,"target":745,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"text":980,"type":730},", the best at-home boxing experience, featuring all the ",{"text":732,"type":730,"marks":982},[983],{"type":735,"attrs":984},{"class":7},{"text":986,"type":730,"marks":987},"equipment",[988],{"type":741,"attrs":989},{"href":990,"uuid":48,"anchor":48,"custom":991,"target":745,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{},{"text":819,"type":730,"marks":993},[994],{"type":735,"attrs":995},{"class":7},{"text":997,"type":730},"you and your child need as well as workouts and training videos for all levels.",{"type":749,"attrs":999,"content":1000},{"level":857},[1001],{"text":1002,"type":730},"Related Articles",{"type":726,"content":1004},[1005,1011,1013,1020,1021,1028,1029],{"text":1006,"type":730,"marks":1007},"How To Box At Any Age",[1008],{"type":741,"attrs":1009},{"href":960,"uuid":48,"anchor":48,"custom":1010,"target":48,"linktype":48},{},{"type":1012},"hard_break",{"text":1014,"type":730,"marks":1015},"Boxing vs. Kickboxing vs. Mixed Martial Arts (MMA)",[1016],{"type":741,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"custom":1019,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{},{"type":1012},{"text":1022,"type":730,"marks":1023},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1024],{"type":741,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"custom":1027,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{},{"type":1012},{"text":1030,"type":730,"marks":1031},"How To Start Boxing [Kid's Edition]",[1032],{"type":741,"attrs":1033},{"href":743,"uuid":48,"anchor":48,"custom":1034,"target":48,"linktype":48},{},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1036,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1041,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1042,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1037,"component":118,"meta_info":1038,"meta_title":7,"block_image":1039,"cover_image":1040,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-06-15 00:00","article",{"_uid":1046,"title":1047,"plugin":43,"description":1048},"194d56c1-d18e-4604-a10e-aede00271153","What Your Kid Has Been Missing: Boxing & Kickboxing | FightCamp","Martial arts like boxing and kickboxing will keep your child physically active while teaching them confidence, focus, and discipline. Learn more at FightCamp.",{"id":1050,"alt":657,"name":7,"focus":48,"title":657,"filename":1051,"copyright":7,"fieldtype":50},3210087,"https://a.storyblok.com/f/115220/2400x990/f28d5c4ce9/6-benefits-of-boxing-kickboxing-for-kids.jpg","Martial arts like boxing and kickboxing will keep your child healthy and physically active while teaching them confidence, focus, discipline, and more.",[],"6-benefits-of-boxing-kickboxing-for-kids","blogs/6-benefits-of-boxing-kickboxing-for-kids",[],60887917,"23dc1589-4282-44ac-8ea2-6ccc871f5236","2021-06-15T04:21:00.000Z","wellness/{{story.slug}}",[],["Reactive",1063],[1064,1351,1639,1861,2125,2441],{"name":1065,"created_at":1066,"published_at":1067,"updated_at":1068,"id":1069,"uuid":1070,"content":1071,"slug":1342,"full_slug":1343,"sort_by_date":48,"position":1344,"tag_list":1345,"is_startpage":9,"parent_id":1057,"meta_data":48,"group_id":1348,"first_published_at":1349,"release_id":48,"lang":60,"path":1060,"alternates":1350,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":1072,"faqs":1073,"title":1065,"topic":1090,"author":1105,"content":1106,"category":1323,"schedule":1331,"component":1044,"meta_info":1332,"cover_image":1336,"description":1340,"contributors":1341},"e830f475-d311-47a7-a580-bf4708fb885a",[1074,1078,1082,1086],{"_uid":1075,"answer":1076,"question":1077,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":1079,"answer":1080,"question":1081,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":1083,"answer":1084,"question":1085,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":1087,"answer":1088,"question":1089,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1091,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1103,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1104,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1092,"component":39,"meta_info":1100,"block_image":1101,"cover_image":1102,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1093,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1098,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1099,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1094,"component":118,"meta_info":1095,"meta_title":7,"block_image":1096,"cover_image":1097,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":723,"content":1107},[1108,1123,1134,1158,1163,1166,1171,1174,1179,1193,1197,1201,1205,1209,1213,1217,1222,1226,1236,1240,1244,1248,1252,1256,1260,1264,1272,1276,1280,1284,1288,1292,1297,1301,1306,1319],{"type":726,"content":1109},[1110,1112,1121],{"text":1111,"type":730},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":1113,"type":730,"marks":1114},"according to most experts",[1115,1119],{"type":741,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"custom":1118,"target":745,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1120},"underline",{"text":1122,"type":730},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":726,"content":1124},[1125,1127,1132],{"text":1126,"type":730},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":1128,"type":730,"marks":1129},"“let food be thy medicine,” ",[1130],{"type":1131},"italic",{"text":1133,"type":730},"as well as believing that disease was not a punishment from the Gods. ",{"type":726,"content":1135},[1136,1138,1146,1148,1156],{"text":1137,"type":730},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":1139,"type":730,"marks":1140},"coined the term wellness",[1141,1145],{"type":741,"attrs":1142},{"href":1143,"uuid":48,"anchor":48,"custom":1144,"target":745,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1120},{"text":1147,"type":730},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":1149,"type":730,"marks":1150},"fitness and wellness",[1151,1155],{"type":741,"attrs":1152},{"href":1153,"uuid":48,"anchor":48,"custom":1154,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1120},{"text":1157,"type":730}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":749,"attrs":1159,"content":1160},{"level":751},[1161],{"text":1162,"type":730},"What is Fitness?",{"type":726,"content":1164},[1165],{"text":1076,"type":730},{"type":749,"attrs":1167,"content":1168},{"level":751},[1169],{"text":1170,"type":730},"What is Wellness?",{"type":726,"content":1172},[1173],{"text":1080,"type":730},{"type":749,"attrs":1175,"content":1176},{"level":751},[1177],{"text":1178,"type":730},"How to Set Goals for Fitness and Wellness",{"type":726,"content":1180},[1181,1183,1191],{"text":1182,"type":730},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":1184,"type":730,"marks":1185},"S.M.A.R.T. goals",[1186,1190],{"type":741,"attrs":1187},{"href":1188,"uuid":48,"anchor":48,"custom":1189,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1120},{"text":1192,"type":730},":",{"type":726,"content":1194},[1195],{"text":1196,"type":730},"S - Specific",{"type":726,"content":1198},[1199],{"text":1200,"type":730},"M - Measurable",{"type":726,"content":1202},[1203],{"text":1204,"type":730},"A - Achievable",{"type":726,"content":1206},[1207],{"text":1208,"type":730},"R - Relevant",{"type":726,"content":1210},[1211],{"text":1212,"type":730},"T - Timeframe ",{"type":726,"content":1214},[1215],{"text":1216,"type":730},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":749,"attrs":1218,"content":1219},{"level":857},[1220],{"text":1221,"type":730},"Fitness",{"type":726,"content":1223},[1224],{"text":1225,"type":730},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":1227,"content":1228},"bullet_list",[1229],{"type":1230,"content":1231},"list_item",[1232],{"type":726,"content":1233},[1234],{"text":1235,"type":730},"Example Goal: Weight loss",{"type":726,"content":1237},[1238],{"text":1239,"type":730},"S - 30 lbs.",{"type":726,"content":1241},[1242],{"text":1243,"type":730},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":726,"content":1245},[1246],{"text":1247,"type":730},"A - Doable through proper exercise and nutrition management",{"type":726,"content":1249},[1250],{"text":1251,"type":730},"R - Plan for setbacks (ex. Traveling for work)",{"type":726,"content":1253},[1254],{"text":1255,"type":730},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":749,"attrs":1257,"content":1258},{"level":857},[1259],{"text":339,"type":730},{"type":726,"content":1261},[1262],{"text":1263,"type":730},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":1227,"content":1265},[1266],{"type":1230,"content":1267},[1268],{"type":726,"content":1269},[1270],{"text":1271,"type":730},"Example Goal: Taking supplements every day (habit creation)",{"type":726,"content":1273},[1274],{"text":1275,"type":730},"S - Take fish oil in the morning, and melatonin in the evening",{"type":726,"content":1277},[1278],{"text":1279,"type":730},"M - Create a calendar chart to track progress - mark off successful days",{"type":726,"content":1281},[1282],{"text":1283,"type":730},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":726,"content":1285},[1286],{"text":1287,"type":730},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":726,"content":1289},[1290],{"text":1291,"type":730},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":749,"attrs":1293,"content":1294},{"level":751},[1295],{"text":1296,"type":730},"Progress Over Perfection",{"type":726,"content":1298},[1299],{"text":1300,"type":730},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":749,"attrs":1302,"content":1303},{"level":751},[1304],{"text":1305,"type":730},"Train For Your Fitness & Wellness",{"type":726,"content":1307},[1308,1310,1317],{"text":1309,"type":730},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":973,"type":730,"marks":1311},[1312,1316],{"type":741,"attrs":1313},{"href":1314,"uuid":48,"anchor":48,"custom":1315,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1120},{"text":1318,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1320},[1321],{"text":1322,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1324,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1329,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1330,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1325,"component":118,"meta_info":1326,"meta_title":7,"block_image":1327,"cover_image":1328,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":1333,"title":1334,"plugin":43,"description":1335},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":1337,"alt":1338,"name":7,"focus":7,"title":1338,"filename":1339,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[1346,1347],"featured","home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1352,"created_at":1353,"published_at":1354,"updated_at":1355,"id":1356,"uuid":1357,"content":1358,"slug":1633,"full_slug":1634,"sort_by_date":48,"position":1635,"tag_list":1636,"is_startpage":9,"parent_id":1057,"meta_data":48,"group_id":1637,"first_published_at":1354,"release_id":48,"lang":60,"path":1060,"alternates":1638,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":1359,"faqs":1360,"title":1352,"topic":1389,"author":1105,"content":1404,"category":1616,"schedule":1624,"component":1044,"meta_info":1625,"cover_image":1628,"description":1627,"contributors":1632},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1361,1365,1369,1373,1377,1381,1385],{"_uid":1362,"answer":1363,"question":1364,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":1366,"answer":1367,"question":1368,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":1370,"answer":1371,"question":1372,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":1374,"answer":1375,"question":1376,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":1378,"answer":1379,"question":1380,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":1382,"answer":1383,"question":1384,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":1386,"answer":1387,"question":1388,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1390,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1402,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1391,"component":39,"meta_info":1399,"block_image":1400,"cover_image":1401,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1392,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1393,"component":118,"meta_info":1394,"meta_title":7,"block_image":1395,"cover_image":1396,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":1405},[1406,1426,1430,1436,1451,1455,1460,1472,1477,1481,1501,1513,1517,1529,1534,1538,1550,1554,1566,1571,1582,1585,1590,1602,1607],{"type":726,"content":1407},[1408,1410,1416,1418,1424],{"text":1409,"type":730},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1411,"type":730,"marks":1412},"overall mental health",[1413],{"type":741,"attrs":1414},{"href":1415,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1417,"type":730},". Then, there are the physical benefits, from ",{"text":1419,"type":730,"marks":1420},"boosting endurance",[1421],{"type":741,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1425,"type":730}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":726,"content":1427},[1428],{"text":1429,"type":730},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":749,"attrs":1431,"content":1432},{"level":751},[1433,1435],{"text":1434,"type":730},"Ways Exercise Can Help You Maximize Sleep",{"type":1012},{"type":1437,"attrs":1438},"blok",{"id":1439,"body":1440},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1441],{"url":1442,"_uid":1444,"image":1445,"component":1449,"copyright_details":1450},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"story","i-4be685f7-3643-445c-b835-23645f983b26",{"id":1446,"alt":1447,"name":7,"focus":48,"title":1447,"filename":1448,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png","content_image",[],{"type":726,"content":1452},[1453],{"text":1454,"type":730},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":749,"attrs":1456,"content":1457},{"level":857},[1458],{"text":1459,"type":730},"1. Decreases Sleep Onset",{"type":726,"content":1461},[1462,1464,1470],{"text":1463,"type":730},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":1465,"type":730,"marks":1466},"Sleep onset",[1467],{"type":741,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1471,"type":730},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":749,"attrs":1473,"content":1474},{"level":857},[1475],{"text":1476,"type":730},"2. Enhances Restorative and REM Sleep",{"type":726,"content":1478},[1479],{"text":1480,"type":730},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":1227,"content":1482},[1483,1489,1495],{"type":1230,"content":1484},[1485],{"type":726,"content":1486},[1487],{"text":1488,"type":730},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":1230,"content":1490},[1491],{"type":726,"content":1492},[1493],{"text":1494,"type":730},"Stage 2 - You are in a light sleep mode",{"type":1230,"content":1496},[1497],{"type":726,"content":1498},[1499],{"text":1500,"type":730},"Stage 3 - You are in a deep sleep mode",{"type":726,"content":1502},[1503,1505,1511],{"text":1504,"type":730},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1506,"type":730,"marks":1507},"REM sleep",[1508],{"type":741,"attrs":1509},{"href":1510,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1512,"type":730}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":726,"content":1514},[1515],{"text":1516,"type":730},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":726,"content":1518},[1519,1521,1527],{"text":1520,"type":730},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1522,"type":730,"marks":1523},"study",[1524],{"type":741,"attrs":1525},{"href":1526,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1528,"type":730}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":749,"attrs":1530,"content":1531},{"level":857},[1532],{"text":1533,"type":730},"3. Improves Sleep Quality",{"type":726,"content":1535},[1536],{"text":1537,"type":730},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":726,"content":1539},[1540,1542,1548],{"text":1541,"type":730},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":1543,"type":730,"marks":1544},"analysis",[1545],{"type":741,"attrs":1546},{"href":1547,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1549,"type":730}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":726,"content":1551},[1552],{"text":1553,"type":730},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":726,"content":1555},[1556,1558,1564],{"text":1557,"type":730},"Numerous ",{"text":1559,"type":730,"marks":1560},"studies",[1561],{"type":741,"attrs":1562},{"href":1563,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1565,"type":730}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":749,"attrs":1567,"content":1568},{"level":751},[1569],{"text":1570,"type":730},"Better Sleep for Better Performance",{"type":1437,"attrs":1572},{"id":1439,"body":1573},[1574],{"url":1575,"_uid":1576,"image":1577,"component":1449,"copyright_details":1581},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1578,"alt":1579,"name":7,"focus":48,"title":1579,"filename":1580,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":726,"content":1583},[1584],{"text":1387,"type":730},{"type":749,"attrs":1586,"content":1587},{"level":751},[1588],{"text":1589,"type":730},"Sleeping for Success",{"type":726,"content":1591},[1592,1594,1600],{"text":1593,"type":730},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":1595,"type":730,"marks":1596},"recovery",[1597],{"type":741,"attrs":1598},{"href":1599,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1601,"type":730}," means better training performance.",{"type":749,"attrs":1603,"content":1604},{"level":751},[1605],{"text":1606,"type":730},"Train Like a Fighter",{"type":726,"content":1608},[1609,1610,1614],{"text":1309,"type":730},{"text":973,"type":730,"marks":1611},[1612],{"type":741,"attrs":1613},{"href":1314,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":1615,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":1617,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1622,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1623,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1618,"component":118,"meta_info":1619,"meta_title":7,"block_image":1620,"cover_image":1621,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":1626,"title":1352,"plugin":43,"description":1627},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":1629,"alt":1630,"name":7,"focus":48,"title":1630,"filename":1631,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1346],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1640,"created_at":1641,"published_at":1642,"updated_at":1643,"id":1644,"uuid":1645,"content":1646,"slug":1854,"full_slug":1855,"sort_by_date":48,"position":1856,"tag_list":1857,"is_startpage":9,"parent_id":1057,"meta_data":48,"group_id":1858,"first_published_at":1859,"release_id":48,"lang":60,"path":1060,"alternates":1860,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":1647,"faqs":1648,"title":1640,"topic":1657,"author":1672,"content":1673,"category":1837,"schedule":1845,"component":1044,"meta_info":1846,"cover_image":1850,"description":1849,"contributors":1853},"6218a961-b18f-4ab0-8901-a897312c5183",[1649,1653],{"_uid":1650,"answer":1651,"question":1652,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":1654,"answer":1655,"question":1656,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1658,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1670,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1671,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1659,"component":39,"meta_info":1667,"block_image":1668,"cover_image":1669,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1660,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1665,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1666,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1661,"component":118,"meta_info":1662,"meta_title":7,"block_image":1663,"cover_image":1664,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":723,"content":1674},[1675,1687,1692,1704,1708,1713,1717,1722,1733,1737,1742,1754,1759,1769,1773,1778,1782,1787,1797,1801,1811,1815,1820,1824,1829],{"type":726,"content":1676},[1677,1679,1685],{"text":1678,"type":730},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":1680,"type":730,"marks":1681},"Thanksgiving recipes",[1682],{"type":741,"attrs":1683},{"href":1684,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":1686,"type":730}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":749,"attrs":1688,"content":1689},{"level":857},[1690],{"text":1691,"type":730},"Make Plants the Center of Your Plate",{"type":1437,"attrs":1693},{"id":1694,"body":1695},"ab478b06-2860-413f-8e11-7bcdb65169f4",[1696],{"url":1697,"_uid":1698,"image":1699,"component":1449,"copyright_details":1703},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":1700,"alt":1701,"name":7,"focus":7,"title":1701,"filename":1702,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":726,"content":1705},[1706],{"text":1707,"type":730},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":749,"attrs":1709,"content":1710},{"level":857},[1711],{"text":1712,"type":730},"Swap Dairy for Dairy-free Alternatives",{"type":726,"content":1714},[1715],{"text":1716,"type":730},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":749,"attrs":1718,"content":1719},{"level":857},[1720],{"text":1721,"type":730},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":1437,"attrs":1723},{"id":1694,"body":1724},[1725],{"url":1726,"_uid":1727,"image":1728,"component":1449,"copyright_details":1732},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":1729,"alt":1730,"name":7,"focus":7,"title":1730,"filename":1731,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":726,"content":1734},[1735],{"text":1736,"type":730},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":749,"attrs":1738,"content":1739},{"level":857},[1740],{"text":1741,"type":730},"Swap Butter for Olive Oil ",{"type":726,"content":1743},[1744,1746,1752],{"text":1745,"type":730},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":1747,"type":730,"marks":1748},"healthy fats",[1749],{"type":741,"attrs":1750},{"href":1751,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1753,"type":730},"”) which promote heart health and lower inflammation. ",{"type":749,"attrs":1755,"content":1756},{"level":857},[1757],{"text":1758,"type":730},"Skip the Bread",{"type":1437,"attrs":1760},{"id":1694,"body":1761},[1762],{"url":1763,"_uid":1764,"image":1765,"component":1449,"copyright_details":1768},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":1766,"alt":1730,"name":7,"focus":7,"title":1730,"filename":1767,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":726,"content":1770},[1771],{"text":1772,"type":730},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":749,"attrs":1774,"content":1775},{"level":857},[1776],{"text":1777,"type":730},"Use the “Healthy Plate” Guide",{"type":726,"content":1779},[1780],{"text":1781,"type":730},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":749,"attrs":1783,"content":1784},{"level":857},[1785],{"text":1786,"type":730},"Try Sampling Desserts",{"type":1437,"attrs":1788},{"id":1694,"body":1789},[1790],{"url":1791,"_uid":1792,"image":1793,"component":1449,"copyright_details":1796},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":1794,"alt":1730,"name":7,"focus":7,"title":1730,"filename":1795,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":726,"content":1798},[1799],{"text":1800,"type":730},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":749,"attrs":1802,"content":1803},{"level":857},[1804,1806],{"text":1805,"type":730},"Don’t Try to “Save Your Appetite”",{"text":1807,"type":730,"marks":1808}," ",[1809],{"type":1810},"bold",{"type":726,"content":1812},[1813],{"text":1814,"type":730},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":749,"attrs":1816,"content":1817},{"level":751},[1818],{"text":1819,"type":730},"Putting Your Health First ",{"type":726,"content":1821},[1822],{"text":1823,"type":730},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":749,"attrs":1825,"content":1826},{"level":751},[1827],{"text":1828,"type":730},"Eat & Train Like a Fighter",{"type":726,"content":1830},[1831,1832,1836],{"text":1309,"type":730},{"text":973,"type":730,"marks":1833},[1834],{"type":741,"attrs":1835},{"href":1314,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":1615,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1838,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1843,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1844,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1839,"component":118,"meta_info":1840,"meta_title":7,"block_image":1841,"cover_image":1842,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":1847,"title":1848,"plugin":43,"description":1849},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":1851,"alt":1730,"name":7,"focus":7,"title":1730,"filename":1852,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[1346],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":1862,"created_at":1863,"published_at":1864,"updated_at":1865,"id":1866,"uuid":1867,"content":1868,"slug":2118,"full_slug":2119,"sort_by_date":48,"position":2120,"tag_list":2121,"is_startpage":9,"parent_id":1057,"meta_data":48,"group_id":2122,"first_published_at":2123,"release_id":48,"lang":60,"path":1060,"alternates":2124,"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":1869,"faqs":1870,"title":1862,"topic":1883,"author":1898,"content":1899,"category":2099,"schedule":2107,"component":1044,"meta_info":2108,"cover_image":2112,"description":2116,"contributors":2117},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1871,1875,1879],{"_uid":1872,"answer":1873,"question":1874,"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":1876,"answer":1877,"question":1878,"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":1880,"answer":1881,"question":1882,"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":1884,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1896,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1885,"component":39,"meta_info":1893,"block_image":1894,"cover_image":1895,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1886,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1891,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1892,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1887,"component":118,"meta_info":1888,"meta_title":7,"block_image":1889,"cover_image":1890,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":723,"content":1900},[1901,1914,1927,1932,1945,1954,1967,2063,2068,2081,2086,2095],{"type":726,"content":1902},[1903,1905,1912],{"text":1904,"type":730},"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":1906,"type":730,"marks":1907},"making promises they will likely not keep",[1908,1911],{"type":741,"attrs":1909},{"href":1910,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1120},{"text":1913,"type":730},". ",{"type":726,"content":1915},[1916,1918,1925],{"text":1917,"type":730},"\"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":1919,"type":730,"marks":1920},"postpone eating healthy",[1921,1924],{"type":741,"attrs":1922},{"href":1923,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1120},{"text":1926,"type":730},". 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":749,"attrs":1928,"content":1929},{"level":751},[1930],{"text":1931,"type":730},"How Not to Be a Statistic ",{"type":726,"content":1933},[1934,1936,1943],{"text":1935,"type":730},"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":1937,"type":730,"marks":1938},"British Medical Journal",[1939,1942],{"type":741,"attrs":1940},{"href":1941,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1120},{"text":1944,"type":730}," 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":749,"attrs":1946,"content":1947},{"level":751},[1948,1950],{"text":1949,"type":730},"10 Ways to Plan",{"text":1951,"type":730,"marks":1952},"  ",[1953],{"type":1810},{"type":726,"content":1955},[1956,1958,1965],{"text":1957,"type":730},"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":1959,"type":730,"marks":1960},"holiday eating program",[1961,1964],{"type":741,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1120},{"text":1966,"type":730},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":1227,"content":1968},[1969,1975,1989,1995,2001,2007,2013,2027,2033,2048],{"type":1230,"content":1970},[1971],{"type":726,"content":1972},[1973],{"text":1974,"type":730},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":1230,"content":1976},[1977],{"type":726,"content":1978},[1979,1981,1988],{"text":1980,"type":730},"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":1982,"type":730,"marks":1983},"your brain can register that you are satisfied",[1984,1987],{"type":741,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1120},{"text":1913,"type":730},{"type":1230,"content":1990},[1991],{"type":726,"content":1992},[1993],{"text":1994,"type":730},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":1230,"content":1996},[1997],{"type":726,"content":1998},[1999],{"text":2000,"type":730},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":1230,"content":2002},[2003],{"type":726,"content":2004},[2005],{"text":2006,"type":730},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":1230,"content":2008},[2009],{"type":726,"content":2010},[2011],{"text":2012,"type":730},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":1230,"content":2014},[2015],{"type":726,"content":2016},[2017,2019,2026],{"text":2018,"type":730},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":2020,"type":730,"marks":2021},"FightCamp Workout",[2022,2025],{"type":741,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":1120},{"text":747,"type":730},{"type":1230,"content":2028},[2029],{"type":726,"content":2030},[2031],{"text":2032,"type":730},"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":1230,"content":2034},[2035],{"type":726,"content":2036},[2037,2039,2046],{"text":2038,"type":730},"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":2040,"type":730,"marks":2041},"stress break",[2042,2045],{"type":741,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1120},{"text":2047,"type":730}," on your calendar, and take it.",{"type":1230,"content":2049},[2050],{"type":726,"content":2051},[2052,2054,2061],{"text":2053,"type":730},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":2055,"type":730,"marks":2056},"FightCamp Community",[2057,2060],{"type":741,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1120},{"text":2062,"type":730}," to be different from the rest if you still need to. ",{"type":749,"attrs":2064,"content":2065},{"level":751},[2066],{"text":2067,"type":730},"The Only Way to Get Ahead is to Stay Ahead",{"type":726,"content":2069},[2070,2072,2079],{"text":2071,"type":730},"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":2073,"type":730,"marks":2074},"fell off or struggled",[2075,2078],{"type":741,"attrs":2076},{"href":2077,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1120},{"text":2080,"type":730}," 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":749,"attrs":2082,"content":2083},{"level":751},[2084],{"text":2085,"type":730},"Plan & Stay Consistent Like a Fighter",{"type":726,"content":2087},[2088,2089,2094],{"text":1309,"type":730},{"text":973,"type":730,"marks":2090},[2091,2093],{"type":741,"attrs":2092},{"href":1314,"uuid":48,"anchor":48,"target":745,"linktype":13},{"type":1120},{"text":1318,"type":730},{"type":726,"content":2096},[2097],{"text":2098,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2100,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2105,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2106,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2101,"component":118,"meta_info":2102,"meta_title":7,"block_image":2103,"cover_image":2104,"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":2109,"title":2110,"plugin":43,"description":2111},"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":2113,"alt":2114,"name":7,"focus":7,"title":2114,"filename":2115,"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,[1346],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":2126,"created_at":2127,"published_at":2128,"updated_at":2129,"id":2130,"uuid":2131,"content":2132,"slug":2435,"full_slug":2436,"sort_by_date":48,"position":2437,"tag_list":2438,"is_startpage":9,"parent_id":1057,"meta_data":48,"group_id":2439,"first_published_at":2128,"release_id":48,"lang":60,"path":1060,"alternates":2440,"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":2133,"faqs":2134,"title":2126,"topic":2147,"author":2162,"content":2163,"category":2416,"schedule":2424,"component":1044,"meta_info":2425,"cover_image":2429,"description":2433,"contributors":2434},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[2135,2139,2143],{"_uid":2136,"answer":2137,"question":2138,"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":2140,"answer":2141,"question":2142,"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":2144,"answer":2145,"question":2146,"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":2148,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2160,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2161,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2149,"component":39,"meta_info":2157,"block_image":2158,"cover_image":2159,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2150,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2155,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2156,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2151,"component":118,"meta_info":2152,"meta_title":7,"block_image":2153,"cover_image":2154,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":723,"content":2164},[2165,2169,2183,2197,2201,2204,2209,2265,2269,2273,2277,2333,2338,2376,2381,2385,2389,2398,2403,2413],{"type":726,"content":2166},[2167],{"text":2168,"type":730},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":726,"content":2170},[2171,2173,2181],{"text":2172,"type":730},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":2174,"type":730,"marks":2175},"Shanie Smash",[2176,2180],{"type":741,"attrs":2177},{"href":2178,"uuid":48,"anchor":48,"custom":2179,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1120},{"text":2182,"type":730},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":1437,"attrs":2184},{"id":2185,"body":2186},"59b79643-5181-4aec-8218-1896cf0cf9fc",[2187],{"_uid":2188,"link":2189,"image":2191,"title":2195,"component":2196},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":2190,"target":745,"linktype":13,"fieldtype":14,"cached_url":2190},"https://youtu.be/EedLWEyIZX8",{"id":2192,"alt":2193,"name":7,"focus":7,"title":2193,"filename":2194,"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":749,"attrs":2198,"content":2199},{"level":751},[2200],{"text":2138,"type":730},{"type":726,"content":2202},[2203],{"text":2137,"type":730},{"type":749,"attrs":2205,"content":2206},{"level":857},[2207],{"text":2208,"type":730},"Sensory Deprivation Chamber Stats",{"type":1227,"content":2210},[2211,2225,2239],{"type":1230,"content":2212},[2213,2217],{"type":726,"content":2214},[2215],{"text":2216,"type":730},"Heated to 94 degrees ",{"type":1227,"content":2218},[2219],{"type":1230,"content":2220},[2221],{"type":726,"content":2222},[2223],{"text":2224,"type":730},"Ensures you cannot feel the water, air, or your body",{"type":1230,"content":2226},[2227,2231],{"type":726,"content":2228},[2229],{"text":2230,"type":730},"1200lbs. of salt",{"type":1227,"content":2232},[2233],{"type":1230,"content":2234},[2235],{"type":726,"content":2236},[2237],{"text":2238,"type":730},"Ensures each body is super buoyant and floats",{"type":1230,"content":2240},[2241,2245],{"type":726,"content":2242},[2243],{"text":2244,"type":730},"Sanitization machines",{"type":1227,"content":2246},[2247,2253,2259],{"type":1230,"content":2248},[2249],{"type":726,"content":2250},[2251],{"text":2252,"type":730},"100% contaminant-free water",{"type":1230,"content":2254},[2255],{"type":726,"content":2256},[2257],{"text":2258,"type":730},"Water is filtered through micron filters",{"type":1230,"content":2260},[2261],{"type":726,"content":2262},[2263],{"text":2264,"type":730},"Nothing can survive such high levels of salt",{"type":726,"content":2266},[2267],{"text":2268,"type":730},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":749,"attrs":2270,"content":2271},{"level":751},[2272],{"text":2146,"type":730},{"type":726,"content":2274},[2275],{"text":2276,"type":730},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":1227,"content":2278},[2279,2305,2319],{"type":1230,"content":2280},[2281,2285],{"type":726,"content":2282},[2283],{"text":2284,"type":730},"High-level performing athletes",{"type":1227,"content":2286},[2287,2293,2299],{"type":1230,"content":2288},[2289],{"type":726,"content":2290},[2291],{"text":2292,"type":730},"Bodybuilders",{"type":1230,"content":2294},[2295],{"type":726,"content":2296},[2297],{"text":2298,"type":730},"Crossfitters",{"type":1230,"content":2300},[2301],{"type":726,"content":2302},[2303],{"text":2304,"type":730},"Avid fitness enthusiasts",{"type":1230,"content":2306},[2307,2311],{"type":726,"content":2308},[2309],{"text":2310,"type":730},"Geriatric individuals",{"type":1227,"content":2312},[2313],{"type":1230,"content":2314},[2315],{"type":726,"content":2316},[2317],{"text":2318,"type":730},"Looking for joint pain relief",{"type":1230,"content":2320},[2321,2325],{"type":726,"content":2322},[2323],{"text":2324,"type":730},"High-stressed work professionals",{"type":1227,"content":2326},[2327],{"type":1230,"content":2328},[2329],{"type":726,"content":2330},[2331],{"text":2332,"type":730},"Relieves stress and makes work/life balance better",{"type":749,"attrs":2334,"content":2335},{"level":751},[2336],{"text":2337,"type":730},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":1227,"content":2339},[2340,2346,2358,2364,2370],{"type":1230,"content":2341},[2342],{"type":726,"content":2343},[2344],{"text":2345,"type":730},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":1230,"content":2347},[2348],{"type":726,"content":2349},[2350,2352,2356],{"text":2351,"type":730},"“I just got in the water and my body, ",{"text":2353,"type":730,"marks":2354},"dramatic pause,",[2355],{"type":1131},{"text":2357,"type":730}," came all the way to the top.”",{"type":1230,"content":2359},[2360],{"type":726,"content":2361},[2362],{"text":2363,"type":730},"“This is crazy…I have lost all of my sensations!”",{"type":1230,"content":2365},[2366],{"type":726,"content":2367},[2368],{"text":2369,"type":730},"“I can't tell what is up and what is down.”",{"type":1230,"content":2371},[2372],{"type":726,"content":2373},[2374],{"text":2375,"type":730},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":749,"attrs":2377,"content":2378},{"level":751},[2379],{"text":2380,"type":730},"Float Tank Therapy - Smash or Pass?",{"type":726,"content":2382},[2383],{"text":2384,"type":730},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":726,"content":2386},[2387],{"text":2388,"type":730},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":1437,"attrs":2390},{"id":2391,"body":2392},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[2393],{"_uid":2394,"text":2395,"image":2396,"author":2174,"component":2397},"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":749,"attrs":2399,"content":2400},{"level":751},[2401],{"text":2402,"type":730},"Train and Recover Like a Fighter",{"type":726,"content":2404},[2405,2406,2412],{"text":1309,"type":730},{"text":973,"type":730,"marks":2407},[2408,2411],{"type":741,"attrs":2409},{"href":1314,"uuid":48,"anchor":48,"custom":2410,"target":745,"linktype":13},{},{"type":1120},{"text":1318,"type":730},{"type":726,"content":2414},[2415],{"text":2098,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2417,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2422,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2418,"component":118,"meta_info":2419,"meta_title":7,"block_image":2420,"cover_image":2421,"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":2426,"title":2427,"plugin":43,"description":2428},"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":2430,"alt":2431,"name":7,"focus":7,"title":2431,"filename":2432,"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,[1346],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":2442,"created_at":2443,"published_at":2444,"updated_at":2445,"id":2446,"uuid":2447,"content":2448,"slug":2739,"full_slug":2740,"sort_by_date":48,"position":2741,"tag_list":2742,"is_startpage":9,"parent_id":1057,"meta_data":48,"group_id":2743,"first_published_at":2444,"release_id":48,"lang":60,"path":1060,"alternates":2744,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":2449,"faqs":2450,"title":2442,"topic":2463,"author":2478,"content":2479,"category":2721,"schedule":2729,"component":1044,"meta_info":2730,"cover_image":2734,"description":2733,"contributors":2738},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2451,2455,2459],{"_uid":2452,"answer":2453,"question":2454,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":2456,"answer":2457,"question":2458,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":2460,"answer":2461,"question":2462,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2464,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2476,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2465,"component":39,"meta_info":2473,"block_image":2474,"cover_image":2475,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2466,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2471,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2467,"component":118,"meta_info":2468,"meta_title":7,"block_image":2469,"cover_image":2470,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":2480},[2481,2485,2497,2501,2506,2518,2530,2550,2558,2570,2575,2601,2611,2616,2620,2625,2637,2642,2646,2651,2655,2660,2671,2676,2686,2698,2708,2712],{"type":726,"content":2482},[2483],{"text":2484,"type":730},"Have you been waiting for permission to take more naps? Here it is.",{"type":726,"content":2486},[2487,2489,2495],{"text":2488,"type":730},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2490,"type":730,"marks":2491},"muscle recovery",[2492],{"type":741,"attrs":2493},{"href":2494,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2496,"type":730},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":726,"content":2498},[2499],{"text":2500,"type":730},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":749,"attrs":2502,"content":2503},{"level":751},[2504],{"text":2505,"type":730},"How Does Napping Help Boxing Performance?",{"type":1437,"attrs":2507},{"id":2508,"body":2509},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2510],{"url":2511,"_uid":2512,"image":2513,"component":1449,"copyright_details":2517},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2514,"alt":2515,"name":7,"focus":48,"title":2515,"filename":2516,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":726,"content":2519},[2520,2522,2528],{"text":2521,"type":730},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":2523,"type":730,"marks":2524},"10 minutes of sleep",[2525],{"type":741,"attrs":2526},{"href":2527,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2529,"type":730}," can hold many benefits for the body and mind.",{"type":726,"content":2531},[2532,2534,2540,2542,2548],{"text":2533,"type":730},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2535,"type":730,"marks":2536},"Dr. Amy Bender",[2537],{"type":741,"attrs":2538},{"href":2539,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2541,"type":730}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":2543,"type":730,"marks":2544},"Rocky Harris",[2545],{"type":741,"attrs":2546},{"href":2547,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2549,"type":730},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":1437,"attrs":2551},{"id":2508,"body":2552},[2553],{"_uid":2554,"text":2555,"image":2556,"author":2557,"component":2397},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris",{"type":726,"content":2559},[2560,2562,2568],{"text":2561,"type":730},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2563,"type":730,"marks":2564},"interview with CBS Sports",[2565],{"type":741,"attrs":2566},{"href":2567,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2569,"type":730},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":749,"attrs":2571,"content":2572},{"level":751},[2573],{"text":2574,"type":730},"Benefits of Napping",{"type":1227,"content":2576},[2577,2583,2589,2595],{"type":1230,"content":2578},[2579],{"type":726,"content":2580},[2581],{"text":2582,"type":730},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":1230,"content":2584},[2585],{"type":726,"content":2586},[2587],{"text":2588,"type":730},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":1230,"content":2590},[2591],{"type":726,"content":2592},[2593],{"text":2594,"type":730},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":1230,"content":2596},[2597],{"type":726,"content":2598},[2599],{"text":2600,"type":730},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":1437,"attrs":2602},{"id":2508,"body":2603},[2604],{"url":2605,"_uid":2606,"image":2607,"component":1449,"copyright_details":2610},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2608,"alt":2515,"name":7,"focus":48,"title":2515,"filename":2609,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":749,"attrs":2612,"content":2613},{"level":751},[2614],{"text":2615,"type":730},"The Art of a Successful Snooze",{"type":726,"content":2617},[2618],{"text":2619,"type":730},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":749,"attrs":2621,"content":2622},{"level":857},[2623],{"text":2624,"type":730},"Timing",{"type":726,"content":2626},[2627,2629,2635],{"text":2628,"type":730},"The ideal time for a nap is ",{"text":2630,"type":730,"marks":2631},"early afternoon",[2632],{"type":741,"attrs":2633},{"href":2634,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":2636,"type":730},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":749,"attrs":2638,"content":2639},{"level":857},[2640],{"text":2641,"type":730},"Length ",{"type":726,"content":2643},[2644],{"text":2645,"type":730},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":749,"attrs":2647,"content":2648},{"level":857},[2649],{"text":2650,"type":730},"Setting",{"type":726,"content":2652},[2653],{"text":2654,"type":730},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":749,"attrs":2656,"content":2657},{"level":857},[2658],{"text":2659,"type":730},"Scheduling",{"type":726,"content":2661},[2662,2664,2669],{"text":2663,"type":730},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2665,"type":730,"marks":2666},"Dr. Bender recommends",[2667],{"type":741,"attrs":2668},{"href":2539,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":2670,"type":730}," an extended nap length of around 90 minutes for athletes.",{"type":749,"attrs":2672,"content":2673},{"level":751},[2674],{"text":2675,"type":730},"Dreaming of Greatness",{"type":1437,"attrs":2677},{"id":2508,"body":2678},[2679],{"url":2680,"_uid":2681,"image":2682,"component":1449,"copyright_details":2685},{"id":7,"url":7,"linktype":1443,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2683,"alt":2515,"name":7,"focus":48,"title":2515,"filename":2684,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":726,"content":2687},[2688,2690,2696],{"text":2689,"type":730},"Boxing training is all about making ",{"text":2691,"type":730,"marks":2692},"healthy lifestyle choices",[2693],{"type":741,"attrs":2694},{"href":2695,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2697,"type":730},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":726,"content":2699},[2700,2702,2706],{"text":2701,"type":730},"When you’re training hard, remember that ",{"text":1595,"type":730,"marks":2703},[2704],{"type":741,"attrs":2705},{"href":1599,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":2707,"type":730}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":749,"attrs":2709,"content":2710},{"level":751},[2711],{"text":1606,"type":730},{"type":726,"content":2713},[2714,2715,2719],{"text":1309,"type":730},{"text":973,"type":730,"marks":2716},[2717],{"type":741,"attrs":2718},{"href":1314,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":2720,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":2722,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2723,"component":118,"meta_info":2724,"meta_title":7,"block_image":2725,"cover_image":2726,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2731,"title":2732,"plugin":43,"description":2733},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2735,"alt":2736,"name":7,"focus":48,"title":2736,"filename":2737,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1346],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":1044,"created_at":2746,"published_at":2747,"updated_at":2748,"id":2749,"uuid":2750,"content":2751,"slug":1044,"full_slug":2772,"sort_by_date":48,"position":446,"tag_list":2773,"is_startpage":9,"parent_id":2774,"meta_data":48,"group_id":2775,"first_published_at":2776,"release_id":48,"lang":60,"path":7,"alternates":2777,"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":2752,"component":2753,"meta_info":2754,"custom_content_list":2756},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2755,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2757,2762,2767],{"_uid":2758,"label":2759,"value":2760,"dev_id":2761,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2763,"label":2764,"value":2765,"dev_id":2766,"component":730},"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":2768,"label":2769,"value":2770,"dev_id":2771,"component":730},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892876770]