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Halloween, Thanksgiving, Hanukkah/Christmas--several holidays worth of delicious, diet-shattering goodness. I was born and raised in the South, so, needless to say, hearty and unhealthy meals are a constant temptation for me too. But there is hope! As a boxer, I often have fights in the fall and winter, and have to find something to eat besides the leftovers in my fridge that would put me two weight classes up. I’ve developed a set of guidelines that help me keep my diet on track, and in this article, I will share them with you so you can also stick to your boxer’s diet through the cold winter months.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"34942851-42b7-403c-ba55-2e83cea9ede4","Here are 3 (three) tips to eat like a boxer during winter:\n1. Snacks are your friend\n2. Keep healthy foods handy\n3. Don't overdo it","How can I eat like a boxer in winter?",{"_uid":675,"answer":676,"question":677,"component":669},"f05f6389-8494-4b59-91d6-b9c88792c068","Winter is the perfect time to sit by the fire and munch on some tasty treats while you watch your favorite show after a workout. Keeping healthy snacks around the house is a great way to cut back on cravings. Here are some of my favorites:\n\nFresh fruit - I love apples in the fall and winter. They are a classic part of the fall flavor for me. With all of their natural sugars, fruit will also help control your craving for sugar and you’ll be less likely to binge on other artificially sweetened candies and snacks. Plus, the fiber in apples will help satiate you and curb your cravings.\n\nSpiced nuts - I don’t generally recommend foods with a high salt content, but in the fall and winter, I find a handful of spiced almonds or pecans to sometimes be just what I need to feel healthy and energized. Nuts are a great snack in general, and the added spices and flavors of the season help pack a punch. Just don’t overdo it. Stick to one serving to make sure you stay on track with your diet.\n\nDark chocolate - Dark chocolate has proven health benefits and is delicious. It’s packed with antioxidants, but once again, don’t go crazy. A few pieces here and there can be an awesome treat. You can even try substituting dark chocolate in holiday baking recipes.","1. Snacks are your friend",{"_uid":679,"answer":680,"question":681,"component":669},"3b43627b-a3b3-4ec4-a304-3d083085ae27","It's always tempting to go out and grab some fast food when preparing healthy meals can sometimes feel so labor-intensive. Let’s be honest, in the cold and darkness of winter, the last thing we feel like doing is putting together a meal. For that reason, I tend to keep healthy meals (and snacks) as prepared and at the ready as possible: I buy chopped carrots, I shred my spaghetti squash as soon as I get home from the grocery store, and, when it comes to protein, I tend to cook in batches. This makes it much easier for me to stay on track and avoid having my coach chew me out for missing weight checks.","2. Keep healthy food handy",{"_uid":683,"answer":684,"question":685,"component":669},"0f14b8be-28ea-4e70-95d2-3e4e990fb73b","Sticking to a healthy diet, especially as an athlete, is important and it’s also an awesome goal to have as we come into the New Year, but it shouldn’t be difficult or feel like a chore. You don’t have to eat the same exact thing every day. Variety is the spice of life, and every once in a while, it's fine to cheat. So if you wake up one day and decide you want a piece of pie or some crispy bacon, then treat yourself, just be sure to balance it and keep to your diet for the majority of the time.","3. Don’t overdo it",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":687,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":688,"component":39,"meta_info":696,"block_image":697,"cover_image":698,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":689,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":694,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":690,"component":118,"meta_info":691,"meta_title":7,"block_image":692,"cover_image":693,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":702,"created_at":703,"published_at":704,"updated_at":705,"id":706,"uuid":707,"content":708,"slug":717,"full_slug":718,"sort_by_date":48,"position":528,"tag_list":719,"is_startpage":9,"parent_id":720,"meta_data":48,"group_id":721,"first_published_at":722,"release_id":48,"lang":60,"path":48,"alternates":723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":709,"_uid":710,"name":702,"photo":711,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":716,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":712,"alt":702,"name":713,"focus":48,"title":702,"filename":714,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":725,"content":726},"doc",[727,751,758,765,778,790,825,830,840,852,857,867,879,883],{"type":728,"content":729},"paragraph",[730,733,741,743,749],{"text":731,"type":732},"Everybody knows it can be tricky to avoid unhealthy food during the ","text",{"text":734,"type":732,"marks":735},"fall & winter",[736],{"type":737,"attrs":738},"link",{"href":739,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/eat-like-a-boxer-the-top-fall-foods-to-add-to-your-plate/","_blank",{"text":742,"type":732}," holidays. Halloween, Thanksgiving, Hanukkah/Christmas--several holidays worth of delicious, diet-shattering goodness. I was born and raised in the South, so, needless to say, hearty and unhealthy meals are a constant temptation for me too. But there is hope! As a boxer, I often have fights in the fall and winter, and have to find something to eat besides the leftovers in my fridge that would put me two weight classes up. I’ve developed a set of guidelines that help me keep my diet on track, and in this article, I will share them with you so you can also stick to your ",{"text":744,"type":732,"marks":745},"boxer’s diet",[746],{"type":737,"attrs":747},{"href":748,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{"text":750,"type":732}," through the cold winter months.",{"type":752,"attrs":753,"content":755},"heading",{"level":754},2,[756],{"text":757,"type":732},"3 Tips For Eating Like a Boxer During Winter",{"type":752,"attrs":759,"content":761},{"level":760},3,[762,763],{"text":677,"type":732},{"type":764},"hard_break",{"type":766,"attrs":767},"blok",{"id":768,"body":769},"83e367f6-d692-4239-97c2-ffb3bb3fa59b",[770],{"_uid":771,"image":772,"component":776,"copyright_details":777},"i-d419316b-b335-4bb5-98b0-ef84ed03211f",{"id":773,"alt":774,"name":7,"focus":48,"title":774,"filename":775,"copyright":7,"fieldtype":50},3531074,"Healthy Snacks - Apples & Nuts","https://a.storyblok.com/f/115220/1100x1100/9dca0be887/apples_nuts.png","content_image",[],{"type":728,"content":779},[780,782,788],{"text":781,"type":732},"Winter is the perfect time to sit by the fire and munch on some tasty treats while you watch your favorite show after a workout. Keeping ",{"text":783,"type":732,"marks":784},"healthy snacks",[785],{"type":737,"attrs":786},{"href":787,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks/",{"text":789,"type":732}," around the house is a great way to cut back on cravings. Here are some of my favorites:",{"type":791,"content":792},"bullet_list",[793,805,815],{"type":794,"content":795},"list_item",[796],{"type":728,"content":797},[798,803],{"text":799,"type":732,"marks":800},"Fresh fruit",[801],{"type":802},"bold",{"text":804,"type":732}," - I love apples in the fall and winter. They are a classic part of the fall flavor for me. With all of their natural sugars, fruit will also help control your craving for sugar and you’ll be less likely to binge on other artificially sweetened candies and snacks. Plus, the fiber in apples will help satiate you and curb your cravings.",{"type":794,"content":806},[807],{"type":728,"content":808},[809,813],{"text":810,"type":732,"marks":811},"Spiced nuts",[812],{"type":802},{"text":814,"type":732}," - I don’t generally recommend foods with a high salt content, but in the fall and winter, I find a handful of spiced almonds or pecans to sometimes be just what I need to feel healthy and energized. Nuts are a great snack in general, and the added spices and flavors of the season help pack a punch. Just don’t overdo it. Stick to one serving to make sure you stay on track with your diet.",{"type":794,"content":816},[817],{"type":728,"content":818},[819,823],{"text":820,"type":732,"marks":821},"Dark chocolate",[822],{"type":802},{"text":824,"type":732}," - Dark chocolate has proven health benefits and is delicious. It’s packed with antioxidants, but once again, don’t go crazy. A few pieces here and there can be an awesome treat. You can even try substituting dark chocolate in holiday baking recipes.",{"type":752,"attrs":826,"content":827},{"level":760},[828,829],{"text":681,"type":732},{"type":764},{"type":766,"attrs":831},{"id":768,"body":832},[833],{"_uid":834,"image":835,"component":776,"copyright_details":839},"i-e133599f-d03c-420e-9835-33d97d46f442",{"id":836,"alt":837,"name":7,"focus":48,"title":837,"filename":838,"copyright":7,"fieldtype":50},3531079,"Prepping Healthy Meals","https://a.storyblok.com/f/115220/1100x1100/1d06fe299e/meal_prep.png",[],{"type":728,"content":841},[842,844,850],{"text":843,"type":732},"It's always tempting to go out and grab some fast food when preparing healthy meals can sometimes feel so labor-intensive. Let’s be honest, in the cold and darkness of winter, the last thing we feel like doing is putting together a meal. For that reason, I tend to keep healthy meals (and snacks) as prepared and at the ready as possible: I buy chopped carrots, I shred my spaghetti squash as soon as I get home from the grocery store, and, when it comes to ",{"text":845,"type":732,"marks":846},"protein",[847],{"type":737,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":851,"type":732},", I tend to cook in batches. This makes it much easier for me to stay on track and avoid having my coach chew me out for missing weight checks.",{"type":752,"attrs":853,"content":854},{"level":760},[855,856],{"text":685,"type":732},{"type":764},{"type":766,"attrs":858},{"id":768,"body":859},[860],{"_uid":861,"image":862,"component":776,"copyright_details":866},"i-6f6eedcc-9d7d-454a-8c9d-348f243324d6",{"id":863,"alt":864,"name":7,"focus":48,"title":864,"filename":865,"copyright":7,"fieldtype":50},3548110,"Slice of Pumpkin Pie","https://a.storyblok.com/f/115220/1100x1100/c7f8c657a1/pumpkin_pie.png",[],{"type":728,"content":868},[869,871,877],{"text":870,"type":732},"Sticking to a healthy diet, especially as an athlete, is important and it’s also an awesome goal to have as we come into the New Year, but it shouldn’t be difficult or feel like a chore. You don’t have to eat the same exact thing every day. Variety is the spice of life, and every once in a while, it's fine to ",{"text":872,"type":732,"marks":873},"cheat",[874],{"type":737,"attrs":875},{"href":876,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fighter-s-cheat-day-meals-that-aren-t-really-cheating/",{"text":878,"type":732},". So if you wake up one day and decide you want a piece of pie or some crispy bacon, then treat yourself, just be sure to balance it and keep to your diet for the majority of the time.",{"type":728,"content":880},[881],{"text":882,"type":732},"Diets are hard, even for competitive athletes like boxers, so it's important to measure your success by inches rather than miles. Like most things worth doing, it takes time to see big results, so be sure to celebrate every victory you have and not get discouraged if you don’t feel like you’re moving fast enough. Diets are a marathon, not a sprint.",{"type":728,"content":884},[885,887,893,895,901,903,909],{"text":886,"type":732},"For more nutrition and wellness tips, and content on how to train, ",{"text":888,"type":732,"marks":889},"eat",[890],{"type":737,"attrs":891},{"href":892,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/",{"text":894,"type":732},", and workout like a boxer, be sure to check out the other articles on the ",{"text":896,"type":732,"marks":897},"FightCamp Blog",[898],{"type":737,"attrs":899},{"href":900,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/",{"text":902,"type":732},". Plus, we all know that getting into shape is a two-part process, not only do you have to eat healthily, but you also have to get in those workouts. At-home interactive fitness programs like ",{"text":904,"type":732,"marks":905},"FightCamp",[906],{"type":737,"attrs":907},{"href":908,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":910,"type":732}," make it easy (and give you no excuse) to work out on your own schedule and in your own time. Fit in a quick 4-rounder or ab session before jumping into your next holiday movie!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":912,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":917,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":913,"component":118,"meta_info":914,"meta_title":7,"block_image":915,"cover_image":916,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-12-29 00:00","article",{"_uid":922,"title":657,"plugin":43,"description":923},"ee2efe3a-330c-4867-940d-c0eb74cb5d71","Boxer Iain Mackenzie talks about some of his favorite healthy, seasonal meals and snacks with what to add to your plate to eat like a boxer this winter.",{"id":925,"alt":657,"name":7,"focus":48,"title":657,"filename":926,"copyright":7,"fieldtype":50},3531174,"https://a.storyblok.com/f/115220/2400x990/44c1b29eb6/a-boxers-healthy-eating-tips-for-winter.png","a-boxer-s-healthy-eating-tips-for-winter","blogs/a-boxer-s-healthy-eating-tips-for-winter",-2990,[931],"featured",60887917,"a0855323-e8a5-40ca-8ff8-5dc22263c742","2021-12-22T01:42:00.000Z","wellness/a-boxer-s-healthy-eating-tips-for-winter",[],["Reactive",938],[939,1164,1444,1619,1831,2086],{"name":940,"created_at":941,"published_at":942,"updated_at":943,"id":944,"uuid":945,"content":946,"slug":1156,"full_slug":1157,"sort_by_date":48,"position":1158,"tag_list":1159,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1160,"first_published_at":1161,"release_id":48,"lang":60,"path":1162,"alternates":1163,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":947,"faqs":948,"title":940,"topic":957,"author":972,"content":973,"category":1137,"schedule":1145,"component":920,"meta_info":1146,"cover_image":1150,"description":1154,"contributors":1155},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[949,953],{"_uid":950,"answer":951,"question":952,"component":669},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":954,"answer":955,"question":956,"component":669},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":958,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":970,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":959,"component":39,"meta_info":967,"block_image":968,"cover_image":969,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":960,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":965,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":961,"component":118,"meta_info":962,"meta_title":7,"block_image":963,"cover_image":964,"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":725,"content":974},[975,980,984,988,991,996,1001,1005,1010,1035,1040,1044,1049,1053,1058,1062,1067,1101,1106,1110,1123],{"type":752,"attrs":976,"content":977},{"level":754},[978],{"text":979,"type":732},"Improve Your Sleep Hygiene",{"type":728,"content":981},[982],{"text":983,"type":732},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":752,"attrs":985,"content":986},{"level":754},[987],{"text":952,"type":732},{"type":728,"content":989},[990],{"text":951,"type":732},{"type":752,"attrs":992,"content":993},{"level":754},[994],{"text":995,"type":732},"6 Tips For Good Sleep Hygiene",{"type":752,"attrs":997,"content":998},{"level":760},[999],{"text":1000,"type":732},"1. Establish a Regular Bedtime Routine ",{"type":728,"content":1002},[1003],{"text":1004,"type":732},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":752,"attrs":1006,"content":1007},{"level":760},[1008],{"text":1009,"type":732},"2. Be Cool and Calm",{"type":728,"content":1011},[1012,1014,1023,1025,1033],{"text":1013,"type":732},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1015,"type":732,"marks":1016},"sleep experts",[1017,1021],{"type":737,"attrs":1018},{"href":1019,"uuid":48,"anchor":48,"custom":1020,"target":740,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1022},"underline",{"text":1024,"type":732},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1026,"type":732,"marks":1027},"CDC",[1028,1032],{"type":737,"attrs":1029},{"href":1030,"uuid":48,"anchor":48,"custom":1031,"target":740,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1022},{"text":1034,"type":732},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":752,"attrs":1036,"content":1037},{"level":760},[1038],{"text":1039,"type":732},"3. Keep it Light Before Bed ",{"type":728,"content":1041},[1042],{"text":1043,"type":732},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":752,"attrs":1045,"content":1046},{"level":760},[1047],{"text":1048,"type":732},"4. Limit Naps During the Day ",{"type":728,"content":1050},[1051],{"text":1052,"type":732},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":752,"attrs":1054,"content":1055},{"level":760},[1056],{"text":1057,"type":732},"5. Avoid Looking at the Clock",{"type":728,"content":1059},[1060],{"text":1061,"type":732},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":752,"attrs":1063,"content":1064},{"level":760},[1065],{"text":1066,"type":732},"6. FightCamp First Thing in the Morning ",{"type":728,"content":1068},[1069,1071,1079,1081,1089,1091,1099],{"text":1070,"type":732},"For ",{"text":1072,"type":732,"marks":1073},"improved sleep",[1074,1078],{"type":737,"attrs":1075},{"href":1076,"uuid":48,"anchor":48,"custom":1077,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1022},{"text":1080,"type":732},", select an aerobic workout in the morning and complete it. ",{"text":1082,"type":732,"marks":1083},"Studies",[1084,1088],{"type":737,"attrs":1085},{"href":1086,"uuid":48,"anchor":48,"custom":1087,"target":740,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1022},{"text":1090,"type":732}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1092,"type":732,"marks":1093},"pressure to sleep",[1094,1098],{"type":737,"attrs":1095},{"href":1096,"uuid":48,"anchor":48,"custom":1097,"target":740,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1022},{"text":1100,"type":732}," builds up the longer you stay awake and decreases when you sleep.",{"type":752,"attrs":1102,"content":1103},{"level":754},[1104],{"text":1105,"type":732},"Train Like a Fighter, Sleep Like a Baby",{"type":728,"content":1107},[1108],{"text":1109,"type":732},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":728,"content":1111},[1112,1114,1121],{"text":1113,"type":732},"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":904,"type":732,"marks":1115},[1116,1120],{"type":737,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"custom":1119,"target":740,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1022},{"text":1122,"type":732}," 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":728,"content":1124},[1125,1127,1135],{"text":1126,"type":732},"As ",{"text":1128,"type":732,"marks":1129},"Mike Tyson",[1130,1134],{"type":737,"attrs":1131},{"href":1132,"uuid":48,"anchor":48,"custom":1133,"target":740,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1022},{"text":1136,"type":732}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1138,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1143,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1139,"component":118,"meta_info":1140,"meta_title":7,"block_image":1141,"cover_image":1142,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1147,"title":1148,"plugin":43,"description":1149},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1151,"alt":1152,"name":7,"focus":7,"title":1152,"filename":1153,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[931],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z","wellness/{{story.slug}}",[],{"name":1165,"created_at":1166,"published_at":1167,"updated_at":1168,"id":1169,"uuid":1170,"content":1171,"slug":1436,"full_slug":1437,"sort_by_date":48,"position":1438,"tag_list":1439,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1441,"first_published_at":1442,"release_id":48,"lang":60,"path":1162,"alternates":1443,"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":1172,"faqs":1173,"title":1165,"topic":1190,"author":1205,"content":1206,"category":1417,"schedule":1425,"component":920,"meta_info":1426,"cover_image":1430,"description":1434,"contributors":1435},"e830f475-d311-47a7-a580-bf4708fb885a",[1174,1178,1182,1186],{"_uid":1175,"answer":1176,"question":1177,"component":669},"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":1179,"answer":1180,"question":1181,"component":669},"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":1183,"answer":1184,"question":1185,"component":669},"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":1187,"answer":1188,"question":1189,"component":669},"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":1191,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1203,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1192,"component":39,"meta_info":1200,"block_image":1201,"cover_image":1202,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1193,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1198,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1194,"component":118,"meta_info":1195,"meta_title":7,"block_image":1196,"cover_image":1197,"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":725,"content":1207},[1208,1222,1233,1257,1262,1265,1270,1273,1278,1292,1296,1300,1304,1308,1312,1316,1321,1325,1333,1337,1341,1345,1349,1353,1357,1361,1369,1373,1377,1381,1385,1389,1394,1398,1403,1413],{"type":728,"content":1209},[1210,1212,1220],{"text":1211,"type":732},"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":1213,"type":732,"marks":1214},"according to most experts",[1215,1219],{"type":737,"attrs":1216},{"href":1217,"uuid":48,"anchor":48,"custom":1218,"target":740,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1022},{"text":1221,"type":732},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":728,"content":1223},[1224,1226,1231],{"text":1225,"type":732},"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":1227,"type":732,"marks":1228},"“let food be thy medicine,” ",[1229],{"type":1230},"italic",{"text":1232,"type":732},"as well as believing that disease was not a punishment from the Gods. ",{"type":728,"content":1234},[1235,1237,1245,1247,1255],{"text":1236,"type":732},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":1238,"type":732,"marks":1239},"coined the term wellness",[1240,1244],{"type":737,"attrs":1241},{"href":1242,"uuid":48,"anchor":48,"custom":1243,"target":740,"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":1022},{"text":1246,"type":732},", 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":1248,"type":732,"marks":1249},"fitness and wellness",[1250,1254],{"type":737,"attrs":1251},{"href":1252,"uuid":48,"anchor":48,"custom":1253,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1022},{"text":1256,"type":732}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":752,"attrs":1258,"content":1259},{"level":754},[1260],{"text":1261,"type":732},"What is Fitness?",{"type":728,"content":1263},[1264],{"text":1176,"type":732},{"type":752,"attrs":1266,"content":1267},{"level":754},[1268],{"text":1269,"type":732},"What is Wellness?",{"type":728,"content":1271},[1272],{"text":1180,"type":732},{"type":752,"attrs":1274,"content":1275},{"level":754},[1276],{"text":1277,"type":732},"How to Set Goals for Fitness and Wellness",{"type":728,"content":1279},[1280,1282,1290],{"text":1281,"type":732},"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":1283,"type":732,"marks":1284},"S.M.A.R.T. goals",[1285,1289],{"type":737,"attrs":1286},{"href":1287,"uuid":48,"anchor":48,"custom":1288,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1022},{"text":1291,"type":732},":",{"type":728,"content":1293},[1294],{"text":1295,"type":732},"S - Specific",{"type":728,"content":1297},[1298],{"text":1299,"type":732},"M - Measurable",{"type":728,"content":1301},[1302],{"text":1303,"type":732},"A - Achievable",{"type":728,"content":1305},[1306],{"text":1307,"type":732},"R - Relevant",{"type":728,"content":1309},[1310],{"text":1311,"type":732},"T - Timeframe ",{"type":728,"content":1313},[1314],{"text":1315,"type":732},"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":752,"attrs":1317,"content":1318},{"level":760},[1319],{"text":1320,"type":732},"Fitness",{"type":728,"content":1322},[1323],{"text":1324,"type":732},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":791,"content":1326},[1327],{"type":794,"content":1328},[1329],{"type":728,"content":1330},[1331],{"text":1332,"type":732},"Example Goal: Weight loss",{"type":728,"content":1334},[1335],{"text":1336,"type":732},"S - 30 lbs.",{"type":728,"content":1338},[1339],{"text":1340,"type":732},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":728,"content":1342},[1343],{"text":1344,"type":732},"A - Doable through proper exercise and nutrition management",{"type":728,"content":1346},[1347],{"text":1348,"type":732},"R - Plan for setbacks (ex. Traveling for work)",{"type":728,"content":1350},[1351],{"text":1352,"type":732},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":752,"attrs":1354,"content":1355},{"level":760},[1356],{"text":339,"type":732},{"type":728,"content":1358},[1359],{"text":1360,"type":732},"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":791,"content":1362},[1363],{"type":794,"content":1364},[1365],{"type":728,"content":1366},[1367],{"text":1368,"type":732},"Example Goal: Taking supplements every day (habit creation)",{"type":728,"content":1370},[1371],{"text":1372,"type":732},"S - Take fish oil in the morning, and melatonin in the evening",{"type":728,"content":1374},[1375],{"text":1376,"type":732},"M - Create a calendar chart to track progress - mark off successful days",{"type":728,"content":1378},[1379],{"text":1380,"type":732},"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":728,"content":1382},[1383],{"text":1384,"type":732},"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":728,"content":1386},[1387],{"text":1388,"type":732},"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":752,"attrs":1390,"content":1391},{"level":754},[1392],{"text":1393,"type":732},"Progress Over Perfection",{"type":728,"content":1395},[1396],{"text":1397,"type":732},"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":752,"attrs":1399,"content":1400},{"level":754},[1401],{"text":1402,"type":732},"Train For Your Fitness & Wellness",{"type":728,"content":1404},[1405,1406,1412],{"text":1113,"type":732},{"text":904,"type":732,"marks":1407},[1408,1411],{"type":737,"attrs":1409},{"href":1118,"uuid":48,"anchor":48,"custom":1410,"target":740,"linktype":13},{},{"type":1022},{"text":1122,"type":732},{"type":728,"content":1414},[1415],{"text":1416,"type":732},"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":1418,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1423,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1419,"component":118,"meta_info":1420,"meta_title":7,"block_image":1421,"cover_image":1422,"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":1427,"title":1428,"plugin":43,"description":1429},"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":1431,"alt":1432,"name":7,"focus":7,"title":1432,"filename":1433,"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,[931,1440],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1445,"created_at":1446,"published_at":1447,"updated_at":1448,"id":1449,"uuid":1450,"content":1451,"slug":1612,"full_slug":1613,"sort_by_date":48,"position":1614,"tag_list":1615,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1616,"first_published_at":1617,"release_id":48,"lang":60,"path":1162,"alternates":1618,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":1452,"faqs":1453,"title":1445,"topic":1462,"author":1477,"content":1478,"category":1593,"schedule":1601,"component":920,"meta_info":1602,"cover_image":1606,"description":1610,"contributors":1611},"357626bb-6aad-48f7-8c87-99219b73aed0",[1454,1458],{"_uid":1455,"answer":1456,"question":1457,"component":669},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":1459,"answer":1460,"question":1461,"component":669},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1463,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1475,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1476,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1464,"component":39,"meta_info":1472,"block_image":1473,"cover_image":1474,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1465,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1470,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1471,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1466,"component":118,"meta_info":1467,"meta_title":7,"block_image":1468,"cover_image":1469,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":725,"content":1479},[1480,1484,1488,1501,1505,1508,1513,1526,1550,1574,1579,1590],{"type":728,"content":1481},[1482],{"text":1483,"type":732},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":752,"attrs":1485,"content":1486},{"level":754},[1487],{"text":1457,"type":732},{"type":728,"content":1489},[1490,1492,1499],{"text":1491,"type":732},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":1493,"type":732,"marks":1494},"FightCamp app",[1495,1498],{"type":737,"attrs":1496},{"href":908,"uuid":48,"anchor":48,"custom":1497,"target":740,"linktype":13},{},{"type":1022},{"text":1500,"type":732}," are all examples of fitness goals.",{"type":752,"attrs":1502,"content":1503},{"level":754},[1504],{"text":1461,"type":732},{"type":728,"content":1506},[1507],{"text":1460,"type":732},{"type":752,"attrs":1509,"content":1510},{"level":754},[1511],{"text":1512,"type":732},"Setting Your Goals",{"type":728,"content":1514},[1515,1517,1524],{"text":1516,"type":732},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":1518,"type":732,"marks":1519},"SMART goals",[1520,1523],{"type":737,"attrs":1521},{"href":1287,"uuid":48,"anchor":48,"custom":1522,"target":740,"linktype":13},{},{"type":1022},{"text":1525,"type":732}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":728,"content":1527},[1528,1530,1538,1540,1548],{"text":1529,"type":732},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":1531,"type":732,"marks":1532},"accountability partners",[1533,1537],{"type":737,"attrs":1534},{"href":1535,"uuid":48,"anchor":48,"custom":1536,"target":740,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1022},{"text":1539,"type":732},". People who have someone they are accountable to are ",{"text":1541,"type":732,"marks":1542},"95% more likely to hit their goals",[1543,1547],{"type":737,"attrs":1544},{"href":1545,"uuid":48,"anchor":48,"custom":1546,"target":740,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":1022},{"text":1549,"type":732},". ",{"type":728,"content":1551},[1552,1554,1562,1564,1572],{"text":1553,"type":732},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":1555,"type":732,"marks":1556},"FightCamp Community",[1557,1561],{"type":737,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":740,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1022},{"text":1563,"type":732}," and tag the ",{"text":1565,"type":732,"marks":1566},"Trainers",[1567,1571],{"type":737,"attrs":1568},{"href":1569,"uuid":48,"anchor":48,"custom":1570,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1022},{"text":1573,"type":732}," and me and we’ll help you stay accountable. ",{"type":752,"attrs":1575,"content":1576},{"level":754},[1577],{"text":1578,"type":732},"Train Like a Fighter",{"type":728,"content":1580},[1581,1582,1588],{"text":1113,"type":732},{"text":904,"type":732,"marks":1583},[1584,1587],{"type":737,"attrs":1585},{"href":1118,"uuid":48,"anchor":48,"custom":1586,"target":740,"linktype":13},{},{"type":1022},{"text":1589,"type":732}," 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":728,"content":1591},[1592],{"text":1416,"type":732},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1594,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1599,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1600,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1595,"component":118,"meta_info":1596,"meta_title":7,"block_image":1597,"cover_image":1598,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":1603,"title":1604,"plugin":43,"description":1605},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":1607,"alt":1608,"name":7,"focus":7,"title":1608,"filename":1609,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[931],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1620,"created_at":1621,"published_at":1622,"updated_at":1623,"id":1624,"uuid":1625,"content":1626,"slug":1824,"full_slug":1825,"sort_by_date":48,"position":1826,"tag_list":1827,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1828,"first_published_at":1622,"release_id":48,"lang":60,"path":1829,"alternates":1830,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":1627,"faqs":1628,"title":1645,"topic":1646,"author":1661,"content":1662,"category":1806,"schedule":1814,"component":920,"meta_info":1815,"cover_image":1818,"description":1817,"contributors":1823},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[1629,1633,1637,1641],{"_uid":1630,"answer":1631,"question":1632,"component":669},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":1634,"answer":1635,"question":1636,"component":669},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":1638,"answer":1639,"question":1640,"component":669},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":1642,"answer":1643,"question":1644,"component":669},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":1647,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":1659,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":1660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":1648,"component":39,"meta_info":1656,"block_image":1657,"cover_image":1658,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1649,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1654,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1655,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1650,"component":118,"meta_info":1651,"meta_title":7,"block_image":1652,"cover_image":1653,"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":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],"7b09efb4-fee4-4672-b973-73c566c0cf92",{"type":725,"content":1663},[1664,1670,1682,1686,1691,1695,1713,1718,1730,1740,1745,1749,1753,1758,1762,1772,1777,1781,1785,1790,1794],{"type":752,"attrs":1665,"content":1667},{"level":1666},1,[1668],{"text":1669,"type":732},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":728,"content":1671},[1672,1674,1680],{"text":1673,"type":732},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":1675,"type":732,"marks":1676},"try something new",[1677],{"type":737,"attrs":1678},{"href":1679,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1681,"type":732},", boxing offers powerful benefits that reach far beyond fitness.",{"type":728,"content":1683},[1684],{"text":1685,"type":732},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":752,"attrs":1687,"content":1688},{"level":754},[1689],{"text":1690,"type":732},"How Boxing Reduces Stress",{"type":728,"content":1692},[1693],{"text":1694,"type":732},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":728,"content":1696},[1697,1703,1705,1711],{"text":1698,"type":732,"marks":1699},"A study in Frontiers in Psychology",[1700],{"type":737,"attrs":1701},{"href":1702,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":1704,"type":732}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":1706,"type":732,"marks":1707},"stepping up to the bag",[1708],{"type":737,"attrs":1709},{"href":1710,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":1712,"type":732},", and getting into the rhythm can help reset your mindset after a long day.",{"type":752,"attrs":1714,"content":1715},{"level":754},[1716],{"text":1717,"type":732},"Boosting Confidence And Self-Esteem",{"type":728,"content":1719},[1720,1722,1728],{"text":1721,"type":732},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":1723,"type":732,"marks":1724},"boxing journey",[1725],{"type":737,"attrs":1726},{"href":1727,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":1729,"type":732},".",{"type":728,"content":1731},[1732,1738],{"text":1733,"type":732,"marks":1734},"Research supports this",[1735],{"type":737,"attrs":1736},{"href":1737,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":1739,"type":732}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":752,"attrs":1741,"content":1742},{"level":754},[1743],{"text":1744,"type":732},"Enhancing Focus and Mental Clarity",{"type":728,"content":1746},[1747],{"text":1748,"type":732},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":728,"content":1750},[1751],{"text":1752,"type":732},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":752,"attrs":1754,"content":1755},{"level":754},[1756],{"text":1757,"type":732},"Building Resilience and Mental Toughness",{"type":728,"content":1759},[1760],{"text":1761,"type":732},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":728,"content":1763},[1764,1770],{"text":1765,"type":732,"marks":1766},"Research highlights",[1767],{"type":737,"attrs":1768},{"href":1769,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":1771,"type":732}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":752,"attrs":1773,"content":1774},{"level":754},[1775],{"text":1776,"type":732},"The Power of Community",{"type":728,"content":1778},[1779],{"text":1780,"type":732},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":728,"content":1782},[1783],{"text":1784,"type":732},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":752,"attrs":1786,"content":1787},{"level":754},[1788],{"text":1789,"type":732},"Become Stronger Than Yesterday",{"type":728,"content":1791},[1792],{"text":1793,"type":732},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":728,"content":1795},[1796,1798,1804],{"text":1797,"type":732},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":1799,"type":732,"marks":1800},"welcome you to FightCamp",[1801],{"type":737,"attrs":1802},{"href":1803,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":1805,"type":732}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1807,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1812,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1808,"component":118,"meta_info":1809,"meta_title":7,"block_image":1810,"cover_image":1811,"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},[],[],"2025-06-06 00:00",{"_uid":1816,"title":1645,"plugin":43,"description":1817},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":1819,"alt":1820,"name":7,"focus":7,"title":7,"source":7,"filename":1821,"copyright":7,"fieldtype":50,"meta_data":1822,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":1820,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":1832,"created_at":1833,"published_at":1834,"updated_at":1835,"id":1836,"uuid":1837,"content":1838,"slug":2080,"full_slug":2081,"sort_by_date":48,"position":2082,"tag_list":2083,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":2084,"first_published_at":1834,"release_id":48,"lang":60,"path":1162,"alternates":2085,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":1839,"faqs":1840,"title":1832,"topic":1865,"author":1880,"content":1881,"category":2061,"schedule":2069,"component":920,"meta_info":2070,"cover_image":2074,"description":2078,"contributors":2079},"15047e90-1cb3-49d0-a81f-1e2be9236592",[1841,1845,1849,1853,1857,1861],{"_uid":1842,"answer":1843,"question":1844,"component":669},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":1846,"answer":1847,"question":1848,"component":669},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":1850,"answer":1851,"question":1852,"component":669},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":1854,"answer":1855,"question":1856,"component":669},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":1858,"answer":1859,"question":1860,"component":669},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":1862,"answer":1863,"question":1864,"component":669},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1866,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1878,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1879,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1867,"component":39,"meta_info":1875,"block_image":1876,"cover_image":1877,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1868,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1873,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1874,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1869,"component":118,"meta_info":1870,"meta_title":7,"block_image":1871,"cover_image":1872,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":725,"content":1882},[1883,1887,1891,1895,1903,1907,1911,1915,1950,1954,1957,1961,1965,2011,2015,2029,2038,2042,2046,2057],{"type":728,"content":1884},[1885],{"text":1886,"type":732},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":728,"content":1888},[1889],{"text":1890,"type":732},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":752,"attrs":1892,"content":1893},{"level":754},[1894],{"text":1844,"type":732},{"type":728,"content":1896},[1897,1899],{"text":1898,"type":732},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":1900,"type":732,"marks":1901},"Yikes.",[1902],{"type":1230},{"type":728,"content":1904},[1905],{"text":1906,"type":732},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":752,"attrs":1908,"content":1909},{"level":754},[1910],{"text":1848,"type":732},{"type":728,"content":1912},[1913],{"text":1914,"type":732},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1916,"attrs":1917,"content":1919},"ordered_list",{"order":1918},{"order":1666},[1920,1926,1932,1938,1944],{"type":794,"content":1921},[1922],{"type":728,"content":1923},[1924],{"text":1925,"type":732},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":794,"content":1927},[1928],{"type":728,"content":1929},[1930],{"text":1931,"type":732},"Use devices at eye level to prevent bad posture habits.",{"type":794,"content":1933},[1934],{"type":728,"content":1935},[1936],{"text":1937,"type":732},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":794,"content":1939},[1940],{"type":728,"content":1941},[1942],{"text":1943,"type":732},"Do neck and shoulder stretches regularly.",{"type":794,"content":1945},[1946],{"type":728,"content":1947},[1948],{"text":1949,"type":732},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":752,"attrs":1951,"content":1952},{"level":754},[1953],{"text":1852,"type":732},{"type":728,"content":1955},[1956],{"text":1851,"type":732},{"type":752,"attrs":1958,"content":1959},{"level":754},[1960],{"text":1856,"type":732},{"type":728,"content":1962},[1963],{"text":1964,"type":732},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1916,"attrs":1966,"content":1968},{"order":1967},{"order":1666},[1969,1975,1981,1987,1993,1999,2005],{"type":794,"content":1970},[1971],{"type":728,"content":1972},[1973],{"text":1974,"type":732},"Neck Rolls (both directions)",{"type":794,"content":1976},[1977],{"type":728,"content":1978},[1979],{"text":1980,"type":732},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":794,"content":1982},[1983],{"type":728,"content":1984},[1985],{"text":1986,"type":732},"Chin Tucks",{"type":794,"content":1988},[1989],{"type":728,"content":1990},[1991],{"text":1992,"type":732},"Arm Circles",{"type":794,"content":1994},[1995],{"type":728,"content":1996},[1997],{"text":1998,"type":732},"Rows",{"type":794,"content":2000},[2001],{"type":728,"content":2002},[2003],{"text":2004,"type":732},"Chest Openers ",{"type":794,"content":2006},[2007],{"type":728,"content":2008},[2009],{"text":2010,"type":732},"Shoulder Squeezes",{"type":752,"attrs":2012,"content":2013},{"level":754},[2014],{"text":1860,"type":732},{"type":728,"content":2016},[2017,2019,2027],{"text":2018,"type":732},"With movements and stretches to promote proper ",{"text":2020,"type":732,"marks":2021},"posture",[2022,2026],{"type":737,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"custom":2025,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1022},{"text":2028,"type":732},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":752,"attrs":2030,"content":2031},{"level":754},[2032,2034],{"text":2033,"type":732},"How Can Boxing Help Alleviate Tech Neck?",{"text":2035,"type":732,"marks":2036}," ",[2037],{"type":802},{"type":728,"content":2039},[2040],{"text":2041,"type":732},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":752,"attrs":2043,"content":2044},{"level":754},[2045],{"text":1578,"type":732},{"type":728,"content":2047},[2048,2050,2056],{"text":2049,"type":732},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":904,"type":732,"marks":2051},[2052,2055],{"type":737,"attrs":2053},{"href":1118,"uuid":48,"anchor":48,"custom":2054,"target":740,"linktype":13},{},{"type":1022},{"text":1122,"type":732},{"type":728,"content":2058},[2059],{"text":2060,"type":732},"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":2062,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2067,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2068,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2063,"component":118,"meta_info":2064,"meta_title":7,"block_image":2065,"cover_image":2066,"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},[],[],"2023-01-22 00:00",{"_uid":2071,"title":2072,"plugin":43,"description":2073},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":2075,"alt":2076,"name":7,"focus":7,"title":2076,"filename":2077,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[931],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":2087,"created_at":2088,"published_at":2089,"updated_at":2090,"id":2091,"uuid":2092,"content":2093,"slug":2491,"full_slug":2492,"sort_by_date":48,"position":2493,"tag_list":2494,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":2495,"first_published_at":2496,"release_id":48,"lang":60,"path":1162,"alternates":2497,"default_full_slug":48,"translated_slugs":48},"The Making of the Basic Nutrition Path with Tyler Minton","2022-10-13T16:16:15.879Z","2022-11-11T07:25:42.765Z","2022-11-11T07:25:42.793Z",203472806,"02359418-566b-47c2-8ccc-cf0135b27002",{"_uid":2094,"faqs":2095,"title":2087,"topic":2108,"author":2123,"content":2124,"category":2473,"schedule":2481,"component":920,"meta_info":2482,"cover_image":2486,"description":2485,"contributors":2490},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[2096,2100,2104],{"_uid":2097,"answer":2098,"question":2099,"component":669},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":2101,"answer":2102,"question":2103,"component":669},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":2105,"answer":2106,"question":2107,"component":669},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2109,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2121,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2110,"component":39,"meta_info":2118,"block_image":2119,"cover_image":2120,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2111,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2116,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2112,"component":118,"meta_info":2113,"meta_title":7,"block_image":2114,"cover_image":2115,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":725,"content":2125},[2126,2138,2149,2153,2158,2171,2175,2179,2184,2188,2193,2197,2202,2206,2211,2215,2220,2224,2229,2233,2238,2242,2247,2259,2264,2268,2273,2277,2282,2293,2297,2301,2306,2310,2315,2319,2324,2328,2333,2337,2342,2346,2351,2355,2360,2364,2369,2373,2378,2382,2387,2391,2396,2400,2405,2409,2414,2418,2423,2427,2432,2436,2441,2451,2456,2465,2469],{"type":728,"content":2127},[2128,2130,2136],{"text":2129,"type":732},"Professional MMA fighter and top nutritionist ",{"text":2131,"type":732,"marks":2132},"Tyler Minton",[2133],{"type":737,"attrs":2134},{"href":2135,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":2137,"type":732}," knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.",{"type":728,"content":2139},[2140,2142,2148],{"text":2141,"type":732},"Tyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the ",{"text":2143,"type":732,"marks":2144},"FightCamp App",[2145,2147],{"type":737,"attrs":2146},{"href":908,"uuid":48,"anchor":48,"target":740,"linktype":13},{"type":1022},{"text":1729,"type":732},{"type":728,"content":2150},[2151],{"text":2152,"type":732},"Here’s a sneak peek of what to expect in this cutting-edge series, as well as a Q&A with Tyler about the making of the Nutrition Path.",{"type":752,"attrs":2154,"content":2155},{"level":754},[2156],{"text":2157,"type":732},"Bringing it All to the Table",{"type":766,"attrs":2159},{"id":2160,"body":2161},"d2a05279-4244-4b63-b553-86b665477806",[2162],{"url":2163,"_uid":2165,"image":2166,"component":776,"copyright_details":2170},{"id":7,"url":7,"linktype":2164,"fieldtype":14,"cached_url":7},"story","i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":2167,"alt":2168,"name":7,"focus":7,"title":2168,"filename":2169,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png",[],{"type":728,"content":2172},[2173],{"text":2174,"type":732},"Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.",{"type":728,"content":2176},[2177],{"text":2178,"type":732},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":752,"attrs":2180,"content":2181},{"level":760},[2182],{"text":2183,"type":732},"Chapter 1 - Energy Balance",{"type":728,"content":2185},[2186],{"text":2187,"type":732},"Energy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.",{"type":752,"attrs":2189,"content":2190},{"level":760},[2191],{"text":2192,"type":732},"Chapter 2 - How Calories Are Burned",{"type":728,"content":2194},[2195],{"text":2196,"type":732},"When most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.",{"type":752,"attrs":2198,"content":2199},{"level":760},[2200],{"text":2201,"type":732},"Chapter 3 – Macronutrients",{"type":728,"content":2203},[2204],{"text":2205,"type":732},"Macronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.",{"type":752,"attrs":2207,"content":2208},{"level":760},[2209],{"text":2210,"type":732},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":728,"content":2212},[2213],{"text":2214,"type":732},"Although the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.",{"type":752,"attrs":2216,"content":2217},{"level":760},[2218],{"text":2219,"type":732},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":728,"content":2221},[2222],{"text":2223,"type":732},"This is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.",{"type":752,"attrs":2225,"content":2226},{"level":760},[2227],{"text":2228,"type":732},"Chapter 6 - The Importance of Hydration",{"type":728,"content":2230},[2231],{"text":2232,"type":732},"Hydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.",{"type":752,"attrs":2234,"content":2235},{"level":760},[2236],{"text":2237,"type":732},"Chapter 7 - Real World Application Meal Prep",{"type":728,"content":2239},[2240],{"text":2241,"type":732},"Here you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.",{"type":752,"attrs":2243,"content":2244},{"level":760},[2245],{"text":2246,"type":732},"Chapter 8 - Post Workout Smoothie",{"type":728,"content":2248},[2249,2251,2257],{"text":2250,"type":732},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":2252,"type":732,"marks":2253},"Aaron Swenson",[2254],{"type":737,"attrs":2255},{"href":2256,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":2258,"type":732}," to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.",{"type":752,"attrs":2260,"content":2261},{"level":760},[2262],{"text":2263,"type":732},"Chapter 9 - Question and Answers",{"type":728,"content":2265},[2266],{"text":2267,"type":732},"FightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.",{"type":752,"attrs":2269,"content":2270},{"level":760},[2271],{"text":2272,"type":732},"Chapter 10 - How Fighters Cut Weight",{"type":728,"content":2274},[2275],{"text":2276,"type":732},"Tyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.",{"type":752,"attrs":2278,"content":2279},{"level":754},[2280],{"text":2281,"type":732},"The Making of The Nutrition Path",{"type":766,"attrs":2283},{"id":2160,"body":2284},[2285],{"url":2286,"_uid":2287,"image":2288,"component":776,"copyright_details":2292},{"id":7,"url":7,"linktype":2164,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":2289,"alt":2290,"name":7,"focus":7,"title":2290,"filename":2291,"copyright":7,"fieldtype":50,"is_external_url":9},6093622,"FightCamp - Nutrition With Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a0fd081b99/fightcamp-q-a-tyler-minton.png",[],{"type":728,"content":2294},[2295],{"text":2296,"type":732},"When FightCamp reached out to Tyler Minton about leading an expert series, he was on board immediately. Many of his clients already use FightCamp and he was excited to offer up his insight to help fighters reach their training goals.",{"type":728,"content":2298},[2299],{"text":2300,"type":732},"Hear about his experience on set with the FightCamp team:",{"type":752,"attrs":2302,"content":2303},{"level":760},[2304],{"text":2305,"type":732},"Why is this series important for FightCamp members or anyone?",{"type":728,"content":2307},[2308],{"text":2309,"type":732},"Working out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.",{"type":752,"attrs":2311,"content":2312},{"level":760},[2313],{"text":2314,"type":732},"Why are you the perfect person to lead this series?",{"type":728,"content":2316},[2317],{"text":2318,"type":732},"I have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.",{"type":752,"attrs":2320,"content":2321},{"level":760},[2322],{"text":2323,"type":732},"How did you get in contact with FightCamp?",{"type":728,"content":2325},[2326],{"text":2327,"type":732},"FightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.",{"type":752,"attrs":2329,"content":2330},{"level":760},[2331],{"text":2332,"type":732},"What was your experience like on set?",{"type":728,"content":2334},[2335],{"text":2336,"type":732},"I had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.",{"type":752,"attrs":2338,"content":2339},{"level":760},[2340],{"text":2341,"type":732},"What was your favorite part of the experience?",{"type":728,"content":2343},[2344],{"text":2345,"type":732},"My favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.",{"type":752,"attrs":2347,"content":2348},{"level":760},[2349],{"text":2350,"type":732},"What is something you learned while you were on set filming with FightCamp?",{"type":728,"content":2352},[2353],{"text":2354,"type":732},"I learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.",{"type":752,"attrs":2356,"content":2357},{"level":760},[2358],{"text":2359,"type":732},"What was the hardest part of the experience?",{"type":728,"content":2361},[2362],{"text":2363,"type":732},"For me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. ",{"type":752,"attrs":2365,"content":2366},{"level":760},[2367],{"text":2368,"type":732},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":728,"content":2370},[2371],{"text":2372,"type":732},"I would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.",{"type":752,"attrs":2374,"content":2375},{"level":760},[2376],{"text":2377,"type":732},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":728,"content":2379},[2380],{"text":2381,"type":732},"They're a lot more enthusiastic! Their energy is unreal!",{"type":752,"attrs":2383,"content":2384},{"level":760},[2385],{"text":2386,"type":732},"How does FightCamp stand out in the fitness industry?",{"type":728,"content":2388},[2389],{"text":2390,"type":732},"This is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".",{"type":752,"attrs":2392,"content":2393},{"level":760},[2394],{"text":2395,"type":732},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":728,"content":2397},[2398],{"text":2399,"type":732},"Our bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. ",{"type":752,"attrs":2401,"content":2402},{"level":760},[2403],{"text":2404,"type":732},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":728,"content":2406},[2407],{"text":2408,"type":732},"You can't out train a poor diet.",{"type":752,"attrs":2410,"content":2411},{"level":760},[2412],{"text":2413,"type":732},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":728,"content":2415},[2416],{"text":2417,"type":732},"I did better than I expected on camera.",{"type":752,"attrs":2419,"content":2420},{"level":760},[2421],{"text":2422,"type":732},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":728,"content":2424},[2425],{"text":2426,"type":732},"I have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.",{"type":752,"attrs":2428,"content":2429},{"level":760},[2430],{"text":2431,"type":732},"What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? ",{"type":728,"content":2433},[2434],{"text":2435,"type":732},"How to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. ",{"type":752,"attrs":2437,"content":2438},{"level":760},[2439],{"text":2440,"type":732},"Anything else you would like to share?",{"type":728,"content":2442},[2443,2445,2449],{"text":2444,"type":732},"This information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the ",{"text":1555,"type":732,"marks":2446},[2447],{"type":737,"attrs":2448},{"href":1559,"uuid":48,"anchor":48,"target":740,"linktype":13},{"text":2450,"type":732}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":752,"attrs":2452,"content":2453},{"level":754},[2454],{"text":2455,"type":732},"Get Ready to Level Up",{"type":728,"content":2457},[2458,2459,2464],{"text":1113,"type":732},{"text":904,"type":732,"marks":2460},[2461,2463],{"type":737,"attrs":2462},{"href":1118,"uuid":48,"anchor":48,"target":740,"linktype":13},{"type":1022},{"text":1122,"type":732},{"type":728,"content":2466},[2467],{"text":2468,"type":732},"Get exclusive access to professional guidance from industry experts like Tyler Minton only on the FightCamp App. Learn how top athletes eat for success and start your journey to a healthier, fitter you.",{"type":728,"content":2470},[2471],{"text":2472,"type":732}," 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":2474,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2479,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2480,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2475,"component":118,"meta_info":2476,"meta_title":7,"block_image":2477,"cover_image":2478,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-17 00:00",{"_uid":2483,"title":2484,"plugin":43,"description":2485},"e170bd14-3e13-4478-850f-99b13050e1d3","Making of Basic Nutrition Path with Tyler Minton | FightCamp","Fighter and nutritionist Tyler Minton brings his expert knowledge to the FightCamp App. Find out what he’s bringing to the table and what it was like filming.",{"id":2487,"alt":2488,"name":7,"focus":7,"title":2488,"filename":2489,"copyright":7,"fieldtype":50,"is_external_url":9},6093520,"FightCamp - The Making of the Basic Nutrition Path with Tyler Minton","https://a.storyblok.com/f/115220/2400x990/203f06171d/fightcamp-the-making-of-the-basic-nutrition-path-with-tyler-minton.png",[],"the-making-of-the-basic-nutrition-path-with-tyler-minton","blogs/the-making-of-the-basic-nutrition-path-with-tyler-minton",-5280,[931],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":920,"created_at":2499,"published_at":2500,"updated_at":2501,"id":2502,"uuid":2503,"content":2504,"slug":920,"full_slug":2525,"sort_by_date":48,"position":446,"tag_list":2526,"is_startpage":9,"parent_id":2527,"meta_data":48,"group_id":2528,"first_published_at":2529,"release_id":48,"lang":60,"path":7,"alternates":2530,"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":2505,"component":2506,"meta_info":2507,"custom_content_list":2509},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2508,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2510,2515,2520],{"_uid":2511,"label":2512,"value":2513,"dev_id":2514,"component":732},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2516,"label":2517,"value":2518,"dev_id":2519,"component":732},"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":2521,"label":2522,"value":2523,"dev_id":2524,"component":732},"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",[],1785892877881]