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But protein is much more than that. Protein is the most versatile of all macronutrients as it is crucial for many biological processes such as transporting oxygen throughout the body, supporting the immune system, transmitting nerve impulses, controlling growth and development of cells and tissues, and more. You may have heard of amino acids. These are the building blocks of proteins, some which your body can make on its own and some which you must get from food. “Essential” amino acids are those that your body cannot produce, therefore they must be supplied through protein in foods.","What is protein and what does it do?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"602151d2-c29a-47f1-a976-e456dbc2113b","When you exercise, whether it is punching a boxing bag, lifting weights or doing bodyweight workouts, your muscle fibers experience small tears known as microtears. If you have good nutrition and proper blood circulation, your muscle is able to repair the damaged fibers which in turn increases muscle size, a process known as muscle hypertrophy. Muscle hypertrophy occurs when muscle protein synthesis (the building of proteins) exceeds muscle protein breakdown. This is achieved with both resistance training and protein ingestion. Research has shown that adequate protein intake leads to increased strength, muscle mass gain, muscle mass preservation, and may limit age-related muscle loss when coupled with resistance exercise. Adequate protein intake is also essential for muscle recovery by fueling the muscles with essential amino acids that assist in the muscle repair process.","How does protein build muscles?",{"_uid":676,"answer":677,"question":678,"component":670},"4f57fb1d-643a-4380-9d6c-94140b09f03c","Boxing requires force, strength, conditioning and agility. Boxers expend more energy than the average person, and therefore they require more nutrients to supply the energy and aid in recovery from intense physical activity. Given that protein is needed to help repair and strengthen muscle tissue, boxers should be aware of their protein requirements.\n\nThe recommendation for daily protein intake for healthy individuals is 0.8 to 1.0 grams of protein per kilogram of body weight. Since athletes, including boxers, require higher needs, The International Society of Sports Nutrition, The Academy of Nutrition and Dietetics and The American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day. This means that an athlete weighing 90 kg (200 lbs) requires anywhere from 108 to 180 grams of protein per day. Although this is a wide range, it’s important to know that the exact amount of protein is dependent on several other factors such as gender, age, level of physical activity, and pre-existing health conditions. Therefore, it is important to work with a Registered Dietitian to determine the best range for you.","How much protein should boxers eat?",{"_uid":680,"answer":681,"question":682,"component":670},"42ee0a18-c504-45a9-8e32-e906613db558","Let’s make one thing clear: The days of chugging protein shakes in the gym locker room immediately after your workout are over. Historically, it was believed that protein should be consumed within a 30-minute period post-exercise, otherwise muscle growth would be less effective. However, this theory is not backed by evidence. It turns out that this so-called “anabolic window of opportunity,” which is the time when your muscles are repairing and growing (fueled by protein and carbohydrates) is quite wide. Although research is mixed, it appears that muscle synthesis takes place for several hours following exercise.\n\nIn addition, studies show that the nutrients consumed pre-workout, including protein and carbohydrates, besides being essential for optimizing performance, are also important for aiding muscle repair and growth. Ideally, protein consumption should be spaced out throughout the day, preferably every 4 hours, as part of meals and snacks. After a workout, consuming a complete meal consisting of protein, carbohydrates, and fats is an adequate way to replenish nutrients lost during a workout. Otherwise, consuming a nutritious snack containing both protein and carbohydrates is appropriate.","When should athletes eat protein?",{"_uid":684,"answer":685,"question":686,"component":670},"96006ab6-9b90-4936-bc14-ed3e60a9f647","Boxers and athletes can meet their protein needs through food alone, without the use of supplements. However, protein powders and protein bars can be a convenient option when on-the-go, if time is limited and no other options are available. Dietary supplements such as BCAAs (branched chain amino acids) are marketed as being able to increase the anabolic response and muscle protein synthesis, but these claims are unwarranted by science. In fact, it’s important to note that supplements are not regulated by the FDA and therefore the claims on labels are not either.","Do boxers need protein supplements?",{"_uid":688,"answer":689,"question":690,"component":670},"960446f6-8585-4858-b291-30fa9b8fc4ef","We certainly live in a “high-protein culture” where protein is glorified and over-consumed. Sure, protein is essential for life, but too much protein can do more harm than good. Studies have shown that long-term consumption of protein at amounts higher than the Recommended Daily Allowance (RDA) can have adverse health effects. Possible complications include kidney damage, bone disorders, increased cancer risk, decreased liver function, increased risk for kidney stones, and increased risk for coronary artery disease. Many of these adverse effects are linked to animal protein consumption due to its high purine content and its association with increased risk for cancer and heart disease. When compared to animal protein, plant protein is associated with a reduced risk for chronic disease and mortality.","Is there such thing as too much protein?",{"_uid":692,"answer":693,"question":694,"component":670},"17ecb6b9-9dcf-4d5b-b39b-d8986bde98e6","Here are some examples of healthy, high-protein snacks:\n1 scoop plant-based protein powder + 1 cup soy milk = 30 grams\n1 cup Greek yogurt + ⅓ cup blueberries = 20 grams\n1 cup steamed edamame = 18 grams\n1 slice high-protein bread (rye, pumpernickel, wheat) + ¼ cup tuna fish or 2 oz. smoked salmon = 16 grams\n½ cup low-fat cottage cheese + 1 cup raw celery or carrots = 12 grams of protein\nBanana roll-up: 1 small whole wheat tortilla + 1 banana + 2 tbsp almond butter = 11 grams\nOvernight oats: ½ cup milk + ½ cup rolled oats + 2 tbsp hemp seeds = 11 grams\n12 multi-grain crackers + 4 tbsp hummus = 9 grams\n1 hard-boiled egg + ½ avocado = 8 grams\n½ cup trail mix (nuts + seeds + dried fruits) = 8 grams\n1 cup celery sticks + 2 tbsp peanut butter = 8 grams\nChia pudding: ½ cup plant milk + 2 tbsp chia seeds + fresh berries = 6 grams","What are examples of healthy, high-protein snacks?",{"_uid":696,"answer":697,"question":698,"component":670},"98fd33aa-7fe9-45f3-93c2-ef3452cbde40","Here are some examples of healthy, high-protein sources:\n3 oz chicken breast = 26 grams\n3 oz ground turkey = 24 grams\n3 oz salmon fillet = 19 grams\n3 oz canned salmon = 18 grams\n¾ cup Greek yogurt = 18 grams\n2 oz canned tuna = 13 grams\n3 oz extra-firm tofu = 10 grams\n3 tbsp hemp seeds = 10 grams\n1 cup lentils = 9 grams\n¼ cup pumpkin seeds = 9 grams\n¼ cup sunflower seeds = 8 grams\n1 cup black or kidney beans = 8 grams\n2 tbsp peanut butter = 8 grams\n1 cup cooked quinoa = 8 grams\n¼ cup almonds = 6 grams\n1 egg = 6 grams\n½ cup rolled oats = 6 grams\n¼ cup pistachios = 6 grams\n1 slice whole wheat, rye or pumpernickel bread = 5 grams\n12 whole grain crackers = 5 grams\n1 cup brown rice = 5 grams\n2 tbsp chia seeds = 4.5 grams","What are examples of healthy, high-protein sources?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":700,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":702,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"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":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":732,"full_slug":733,"sort_by_date":48,"position":501,"tag_list":734,"is_startpage":9,"parent_id":735,"meta_data":48,"group_id":736,"first_published_at":737,"release_id":48,"lang":60,"path":48,"alternates":738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":722,"_uid":723,"name":724,"photo":725,"component":728,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":729,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":730,"social_link_instagram":731,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":726,"alt":724,"name":724,"focus":48,"title":724,"filename":727,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":740,"content":741},"doc",[742,748,757,769,784,790,799,819,825,834,838,892,898,907,928,949,955,964,981,987,996,1042,1048,1057,1133,1139,1148,1282,1329,1363,1369],{"type":743,"content":744},"paragraph",[745],{"text":746,"type":747},"We’ve all heard it -- we need protein to build strong muscles, Popeye style. This is especially important for you if you’re looking to improve your boxing training or change your body composition. But there is a lot of misunderstanding when it comes to protein consumption -- how much do people actually need, how to incorporate it into a boxing routine, whether it needs to be supplemented, etc. Read on to learn how protein can improve your performance in the ring and for boxing training, and the best protein-rich snacks and meals to consume.","text",{"type":749,"attrs":750,"content":752},"heading",{"level":751},2,[753,755],{"text":754,"type":747},"WHAT IS PROTEIN AND WHAT DOES IT DO?",{"type":756},"hard_break",{"type":758,"attrs":759},"blok",{"id":760,"body":761},"1c34aa49-e5bf-4bd2-bb6f-c554a75c4b23",[762],{"_uid":763,"image":764,"component":768},"i-e7b06379-2dae-4094-b4af-394a8019aca9",{"id":765,"alt":766,"name":7,"focus":48,"title":766,"filename":767,"copyright":7,"fieldtype":50},3439701,"Protein Food","https://a.storyblok.com/f/115220/1380x700/572c1d9981/protein_foods.jpg","content_image",{"type":743,"content":770},[771,773,782],{"text":772,"type":747},"Protein is one of the essential macronutrients in a diet, along with carbohydrates and fats. But protein is much more than that. Protein is the most versatile of all macronutrients as it is crucial for many biological processes such as transporting oxygen throughout the body, supporting the immune system, transmitting nerve impulses, controlling growth and development of cells and tissues, and more (",{"text":774,"type":747,"marks":775},"Source",[776],{"type":777,"attrs":778},"link",{"href":779,"uuid":48,"anchor":48,"custom":780,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/books/NBK26820/",{},"_blank",{"text":783,"type":747},"). You may have heard of amino acids. These are the building blocks of proteins, some which your body can make on its own and some which you must get from food. “Essential” amino acids are those that your body cannot produce, therefore they must be supplied through protein in foods.",{"type":749,"attrs":785,"content":786},{"level":751},[787,789],{"text":788,"type":747},"PROTEIN AND MUSCLE BUILDING",{"type":756},{"type":758,"attrs":791},{"id":760,"body":792},[793],{"_uid":794,"image":795,"component":768},"i-1b54f608-2945-4b67-8b81-72a8a96a471c",{"id":796,"alt":797,"name":7,"focus":48,"title":797,"filename":798,"copyright":7,"fieldtype":50},3439712,"Protein For Muscle Building","https://a.storyblok.com/f/115220/1380x700/357b427efc/protein_and_muscle_building.jpg",{"type":743,"content":800},[801,803,809,811,817],{"text":802,"type":747},"Protein is essential for muscle growth, but how exactly does that happen? When you exercise, whether it is punching a boxing bag, lifting weights or doing bodyweight workouts, your muscle fibers experience small tears known as microtears. If you have good nutrition and proper blood circulation, your muscle is able to repair the damaged fibers which in turn increases muscle size, a process known as muscle hypertrophy. Muscle hypertrophy occurs when muscle protein synthesis (the building of proteins) exceeds muscle protein breakdown. This is achieved with both resistance training and protein ingestion (",{"text":774,"type":747,"marks":804},[805],{"type":777,"attrs":806},{"href":807,"uuid":48,"anchor":48,"custom":808,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/",{},{"text":810,"type":747},"). Research has shown that adequate protein intake leads to increased strength, muscle mass gain, muscle mass preservation, and may limit age-related muscle loss when coupled with resistance exercise (",{"text":774,"type":747,"marks":812},[813],{"type":777,"attrs":814},{"href":815,"uuid":48,"anchor":48,"custom":816,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/",{},{"text":818,"type":747},"). Adequate protein intake is also essential for muscle recovery by fueling the muscles with essential amino acids that assist in the muscle repair process.",{"type":749,"attrs":820,"content":821},{"level":751},[822,824],{"text":823,"type":747},"HOW MUCH PROTEIN SHOULD BOXERS EAT?",{"type":756},{"type":758,"attrs":826},{"id":760,"body":827},[828],{"_uid":829,"image":830,"component":768},"i-621d3770-42b0-4314-a5d9-64f8bb3493ff",{"id":831,"alt":832,"name":7,"focus":48,"title":832,"filename":833,"copyright":7,"fieldtype":50},3439720,"Protein For Boxer's","https://a.storyblok.com/f/115220/1380x700/5ef4e7a8d5/protein_for_boxers.jpg",{"type":743,"content":835},[836],{"text":837,"type":747},"Boxing requires force, strength, conditioning and agility. Boxers expend more energy than the average person, and therefore they require more nutrients to supply the energy and aid in recovery from intense physical activity. Given that protein is needed to help repair and strengthen muscle tissue, boxers should be aware of their protein requirements.",{"type":743,"content":839},[840,842,848,855,857,861,868,873,875,879,886,890],{"text":841,"type":747},"The recommendation for daily protein intake for healthy individuals is 0.8 to 1.0 grams of protein per kilogram of body weight. Since athletes, including boxers, require higher needs, ",{"text":843,"type":747,"marks":844}," ",[845],{"type":846,"attrs":847},"styled",{"class":7},{"text":849,"type":747,"marks":850},"The International Society of Sports Nutrition",[851],{"type":777,"attrs":852},{"href":853,"uuid":48,"anchor":48,"custom":854,"target":781,"linktype":48},"https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8",{},{"text":856,"type":747},", ",{"text":843,"type":747,"marks":858},[859],{"type":846,"attrs":860},{"class":7},{"text":862,"type":747,"marks":863},"The Academy of Nutrition and Dietetics",[864],{"type":777,"attrs":865},{"href":866,"uuid":48,"anchor":48,"custom":867,"target":781,"linktype":48},"https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete#:~:text=The%20Academy%20of%20Nutrition%20and,the%20day%20and%20after%20workouts.",{},{"text":869,"type":747,"marks":870},"  ",[871],{"type":846,"attrs":872},{"class":7},{"text":874,"type":747},"and ",{"text":843,"type":747,"marks":876},[877],{"type":846,"attrs":878},{"class":7},{"text":880,"type":747,"marks":881},"The American College of Sports Medicine",[882],{"type":777,"attrs":883},{"href":884,"uuid":48,"anchor":48,"custom":885,"target":781,"linktype":48},"https://www.acsm.org/read-research/resource-library/resource_detail?id=e0211d39-f39f-49a7-b7d0-ef8f1c233dcf",{},{"text":869,"type":747,"marks":887},[888],{"type":846,"attrs":889},{"class":7},{"text":891,"type":747},"recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day. This means that an athlete weighing 90 kg (200 lbs) requires anywhere from 108 to 180 grams of protein per day. Although this is a wide range, it’s important to know that the exact amount of protein is dependent on several other factors such as gender, age, level of physical activity, and pre-existing health conditions. Therefore, it is important to work with a Registered Dietitian to determine the best range for you.",{"type":749,"attrs":893,"content":894},{"level":751},[895,897],{"text":896,"type":747},"WHEN TO CONSUME PROTEIN",{"type":756},{"type":758,"attrs":899},{"id":760,"body":900},[901],{"_uid":902,"image":903,"component":768},"i-91f0ec08-a12b-4744-9fad-e084e79a5cf8",{"id":904,"alt":905,"name":7,"focus":48,"title":905,"filename":906,"copyright":7,"fieldtype":50},3439724,"When a Boxer Should Consume Protein","https://a.storyblok.com/f/115220/1380x700/5ce4738148/when_to_consume_protein.jpg",{"type":743,"content":908},[909,911,915,922,926],{"text":910,"type":747},"Let’s make one thing clear: The days of chugging protein shakes in the gym locker room immediately after your workout are over. Historically, it was believed that protein should be consumed within a 30-minute period post-exercise, otherwise muscle growth would be less effective. However, this theory is not backed by evidence. It turns out that this so-called “anabolic window of opportunity,” which is the time when your muscles are repairing and growing (fueled by protein and carbohydrates) is quite wide. Although ",{"text":843,"type":747,"marks":912},[913],{"type":846,"attrs":914},{"class":7},{"text":916,"type":747,"marks":917},"research",[918],{"type":777,"attrs":919},{"href":920,"uuid":48,"anchor":48,"custom":921,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/",{},{"text":869,"type":747,"marks":923},[924],{"type":846,"attrs":925},{"class":7},{"text":927,"type":747},"is mixed, it appears that muscle synthesis takes place for several hours following exercise.",{"type":743,"content":929},[930,932,936,943,947],{"text":931,"type":747},"In addition, studies show that the nutrients consumed pre-workout, including protein and carbohydrates, besides being essential for optimizing performance, are also important for aiding muscle repair and growth. Ideally, protein consumption should be spaced out throughout the day, preferably every 4 hours, as part of meals and snacks. After a workout, consuming a complete meal consisting of protein, carbohydrates, and fats is an adequate way to replenish nutrients lost during a workout. Otherwise, consuming a ",{"text":843,"type":747,"marks":933},[934],{"type":846,"attrs":935},{"class":7},{"text":937,"type":747,"marks":938},"nutritious snack",[939],{"type":777,"attrs":940},{"href":941,"uuid":48,"anchor":48,"custom":942,"target":781,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/shanie-smash-s-top-5-pre-workout-snacks",{},{"text":869,"type":747,"marks":944},[945],{"type":846,"attrs":946},{"class":7},{"text":948,"type":747},"containing both protein and carbohydrates is appropriate.",{"type":749,"attrs":950,"content":951},{"level":751},[952,954],{"text":953,"type":747},"DO BOXERS NEED PROTEIN SUPPLEMENTS?",{"type":756},{"type":758,"attrs":956},{"id":760,"body":957},[958],{"_uid":959,"image":960,"component":768},"i-0aa686f4-928b-4de6-8771-e908f7315f0a",{"id":961,"alt":962,"name":7,"focus":48,"title":962,"filename":963,"copyright":7,"fieldtype":50},3439730,"Protein Supplements For Boxers","https://a.storyblok.com/f/115220/1380x700/b270cfde8f/protein_supplements_for_boxers.jpg",{"type":743,"content":965},[966,968,972,979],{"text":967,"type":747},"Boxers and athletes can meet their protein needs through food alone, without the use of supplements. However, protein powders and protein bars can be a convenient option when on-the-go, if time is limited and no other options are available. Dietary supplements such as BCAAs (branched chain amino acids) are marketed as being able to increase the anabolic response and muscle protein synthesis, but these claims are unwarranted by ",{"text":843,"type":747,"marks":969},[970],{"type":846,"attrs":971},{"class":7},{"text":973,"type":747,"marks":974},"science",[975],{"type":777,"attrs":976},{"href":977,"uuid":48,"anchor":48,"custom":978,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/",{},{"text":980,"type":747},". In fact, it’s important to note that supplements are not regulated by the FDA and therefore the claims on labels are not either.",{"type":749,"attrs":982,"content":983},{"level":751},[984,986],{"text":985,"type":747},"TOO MUCH PROTEIN?",{"type":756},{"type":758,"attrs":988},{"id":760,"body":989},[990],{"_uid":991,"image":992,"component":768},"i-6ecdf913-c29b-49df-aea1-309abc2e3d52",{"id":993,"alt":994,"name":7,"focus":48,"title":994,"filename":995,"copyright":7,"fieldtype":50},3439735,"Protein Overload For Boxer's","https://a.storyblok.com/f/115220/1380x700/168b3aff8d/too_much_protein.jpg",{"type":743,"content":997},[998,1000,1004,1011,1015,1017,1024,1025,1032,1033,1040],{"text":999,"type":747},"We certainly live in a “high-protein culture” where protein is glorified and over-consumed. Sure, protein is essential for life, but too much protein can do more harm than good. ",{"text":843,"type":747,"marks":1001},[1002],{"type":846,"attrs":1003},{"class":7},{"text":1005,"type":747,"marks":1006},"Studies",[1007],{"type":777,"attrs":1008},{"href":1009,"uuid":48,"anchor":48,"custom":1010,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/",{},{"text":869,"type":747,"marks":1012},[1013],{"type":846,"attrs":1014},{"class":7},{"text":1016,"type":747},"have shown that long-term consumption of protein at amounts higher than the Recommended Daily Allowance (RDA) can have adverse health effects. Possible complications include kidney damage, bone disorders, increased cancer risk, decreased liver function, increased risk for kidney stones, and increased risk for coronary artery disease. Many of these adverse effects are linked to animal protein consumption due to its high purine content and its association with increased risk for cancer and heart disease. When compared to animal protein, plant protein is associated with a reduced risk for chronic disease and mortality (",{"text":1018,"type":747,"marks":1019},"Source 1",[1020],{"type":777,"attrs":1021},{"href":1022,"uuid":48,"anchor":48,"custom":1023,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5048552/",{},{"text":856,"type":747},{"text":1026,"type":747,"marks":1027},"2",[1028],{"type":777,"attrs":1029},{"href":1030,"uuid":48,"anchor":48,"custom":1031,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6714005/",{},{"text":856,"type":747},{"text":1034,"type":747,"marks":1035},"3",[1036],{"type":777,"attrs":1037},{"href":1038,"uuid":48,"anchor":48,"custom":1039,"target":781,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/32658243/",{},{"text":1041,"type":747},").",{"type":749,"attrs":1043,"content":1044},{"level":751},[1045,1047],{"text":1046,"type":747},"HEALTHY HIGH-PROTEIN SNACKS FOR BOXERS",{"type":756},{"type":758,"attrs":1049},{"id":760,"body":1050},[1051],{"_uid":1052,"image":1053,"component":768},"i-d805fddb-2b3c-4933-980c-3ccc651341a4",{"id":1054,"alt":1055,"name":7,"focus":48,"title":1055,"filename":1056,"copyright":7,"fieldtype":50},3439736,"Healthy High Protein Snacks For Boxer's","https://a.storyblok.com/f/115220/1380x700/b73c5a009b/healthy_high_protein_snacks.jpg",{"type":1058,"content":1059},"bullet_list",[1060,1067,1073,1079,1085,1091,1097,1103,1109,1115,1121,1127],{"type":1061,"content":1062},"list_item",[1063],{"type":743,"content":1064},[1065],{"text":1066,"type":747},"1 scoop plant-based protein powder + 1 cup soy milk = 30 grams",{"type":1061,"content":1068},[1069],{"type":743,"content":1070},[1071],{"text":1072,"type":747},"1 cup Greek yogurt + ⅓ cup blueberries = 20 grams",{"type":1061,"content":1074},[1075],{"type":743,"content":1076},[1077],{"text":1078,"type":747},"1 cup steamed edamame = 18 grams",{"type":1061,"content":1080},[1081],{"type":743,"content":1082},[1083],{"text":1084,"type":747},"1 slice high-protein bread (rye, pumpernickel, wheat) + ¼ cup tuna fish or 2 oz. smoked salmon = 16 grams",{"type":1061,"content":1086},[1087],{"type":743,"content":1088},[1089],{"text":1090,"type":747},"½ cup low-fat cottage cheese + 1 cup raw celery or carrots = 12 grams of protein",{"type":1061,"content":1092},[1093],{"type":743,"content":1094},[1095],{"text":1096,"type":747},"Banana roll-up: 1 small whole wheat tortilla + 1 banana + 2 tbsp almond butter = 11 grams",{"type":1061,"content":1098},[1099],{"type":743,"content":1100},[1101],{"text":1102,"type":747},"Overnight oats: ½ cup milk + ½ cup rolled oats + 2 tbsp hemp seeds = 11 grams",{"type":1061,"content":1104},[1105],{"type":743,"content":1106},[1107],{"text":1108,"type":747},"12 multi-grain crackers + 4 tbsp hummus = 9 grams",{"type":1061,"content":1110},[1111],{"type":743,"content":1112},[1113],{"text":1114,"type":747},"1 hard-boiled egg + ½ avocado = 8 grams",{"type":1061,"content":1116},[1117],{"type":743,"content":1118},[1119],{"text":1120,"type":747},"½ cup trail mix (nuts + seeds + dried fruits) = 8 grams",{"type":1061,"content":1122},[1123],{"type":743,"content":1124},[1125],{"text":1126,"type":747},"1 cup celery sticks + 2 tbsp peanut butter = 8 grams",{"type":1061,"content":1128},[1129],{"type":743,"content":1130},[1131],{"text":1132,"type":747},"Chia pudding: ½ cup plant milk + 2 tbsp chia seeds + fresh berries = 6 grams",{"type":749,"attrs":1134,"content":1135},{"level":751},[1136,1138],{"text":1137,"type":747},"HEALTHY HIGH-PROTEIN SOURCES FOR BOXERS",{"type":756},{"type":758,"attrs":1140},{"id":760,"body":1141},[1142],{"_uid":1143,"image":1144,"component":768},"i-c9762fbb-7ac7-47b8-8e15-19f952c0b5ae",{"id":1145,"alt":1146,"name":7,"focus":48,"title":1146,"filename":1147,"copyright":7,"fieldtype":50},3439746,"Healthy High Protein Sources For Boxer's","https://a.storyblok.com/f/115220/1380x700/18b90e0b47/healthy_high_protein_sources.jpg",{"type":1058,"content":1149},[1150,1156,1162,1168,1174,1180,1186,1192,1198,1204,1210,1216,1222,1228,1234,1240,1246,1252,1258,1264,1270,1276],{"type":1061,"content":1151},[1152],{"type":743,"content":1153},[1154],{"text":1155,"type":747},"3 oz chicken breast = 26 grams",{"type":1061,"content":1157},[1158],{"type":743,"content":1159},[1160],{"text":1161,"type":747},"3 oz ground turkey = 24 grams",{"type":1061,"content":1163},[1164],{"type":743,"content":1165},[1166],{"text":1167,"type":747},"3 oz salmon fillet = 19 grams",{"type":1061,"content":1169},[1170],{"type":743,"content":1171},[1172],{"text":1173,"type":747},"3 oz canned salmon = 18 grams",{"type":1061,"content":1175},[1176],{"type":743,"content":1177},[1178],{"text":1179,"type":747},"¾ cup Greek yogurt = 18 grams",{"type":1061,"content":1181},[1182],{"type":743,"content":1183},[1184],{"text":1185,"type":747},"2 oz canned tuna = 13 grams",{"type":1061,"content":1187},[1188],{"type":743,"content":1189},[1190],{"text":1191,"type":747},"3 oz extra-firm tofu = 10 grams",{"type":1061,"content":1193},[1194],{"type":743,"content":1195},[1196],{"text":1197,"type":747},"3 tbsp hemp seeds = 10 grams",{"type":1061,"content":1199},[1200],{"type":743,"content":1201},[1202],{"text":1203,"type":747},"1 cup lentils = 9 grams",{"type":1061,"content":1205},[1206],{"type":743,"content":1207},[1208],{"text":1209,"type":747},"¼ cup pumpkin seeds = 9 grams",{"type":1061,"content":1211},[1212],{"type":743,"content":1213},[1214],{"text":1215,"type":747},"¼ cup sunflower seeds = 8 grams",{"type":1061,"content":1217},[1218],{"type":743,"content":1219},[1220],{"text":1221,"type":747},"1 cup black or kidney beans = 8 grams",{"type":1061,"content":1223},[1224],{"type":743,"content":1225},[1226],{"text":1227,"type":747},"2 tbsp peanut butter = 8 grams",{"type":1061,"content":1229},[1230],{"type":743,"content":1231},[1232],{"text":1233,"type":747},"1 cup cooked quinoa = 8 grams",{"type":1061,"content":1235},[1236],{"type":743,"content":1237},[1238],{"text":1239,"type":747},"¼ cup almonds = 6 grams",{"type":1061,"content":1241},[1242],{"type":743,"content":1243},[1244],{"text":1245,"type":747},"1 egg = 6 grams",{"type":1061,"content":1247},[1248],{"type":743,"content":1249},[1250],{"text":1251,"type":747},"½ cup rolled oats = 6 grams",{"type":1061,"content":1253},[1254],{"type":743,"content":1255},[1256],{"text":1257,"type":747},"¼ cup pistachios = 6 grams",{"type":1061,"content":1259},[1260],{"type":743,"content":1261},[1262],{"text":1263,"type":747},"1 slice whole wheat, rye or pumpernickel bread = 5 grams",{"type":1061,"content":1265},[1266],{"type":743,"content":1267},[1268],{"text":1269,"type":747},"12 whole grain crackers = 5 grams",{"type":1061,"content":1271},[1272],{"type":743,"content":1273},[1274],{"text":1275,"type":747},"1 cup brown rice = 5 grams",{"type":1061,"content":1277},[1278],{"type":743,"content":1279},[1280],{"text":1281,"type":747},"2 tbsp chia seeds = 4.5 grams",{"type":743,"content":1283},[1284,1286,1290,1297,1301,1303,1307,1314,1316,1320,1327],{"text":1285,"type":747},"Protein is absolutely essential as part of a ",{"text":843,"type":747,"marks":1287},[1288],{"type":846,"attrs":1289},{"class":7},{"text":1291,"type":747,"marks":1292},"boxer’s diet",[1293],{"type":777,"attrs":1294},{"href":1295,"uuid":48,"anchor":48,"custom":1296,"target":781,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-nutrition-101-a-dietitian-s-guide-to-a-boxer-s-diet",{},{"text":869,"type":747,"marks":1298},[1299],{"type":846,"attrs":1300},{"class":7},{"text":1302,"type":747},"to ensure proper muscle recovery, repair, and growth. However, overconsumption of protein can have serious long-term health implications. Boxers should work with a dietitian to determine their protein needs and plan their meals and snacks to distribute the protein sources throughout the day to meet requirements. ",{"text":843,"type":747,"marks":1304},[1305],{"type":846,"attrs":1306},{"class":7},{"text":1308,"type":747,"marks":1309},"Before a workout",[1310],{"type":777,"attrs":1311},{"href":1312,"uuid":48,"anchor":48,"custom":1313,"target":781,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout",{},{"text":1315,"type":747},", protein and carbohydrates are essential to fuel the body and optimize performance, with more emphasis on carbohydrates to provide energy. ",{"text":843,"type":747,"marks":1317},[1318],{"type":846,"attrs":1319},{"class":7},{"text":1321,"type":747,"marks":1322},"After a workout",[1323],{"type":777,"attrs":1324},{"href":1325,"uuid":48,"anchor":48,"custom":1326,"target":781,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-after-a-boxing-workout",{},{"text":1328,"type":747},", protein and carbohydrates should be replenished through a complete meal or nutrient-dense snack, with a higher emphasis on protein to assist muscle recovery while carbohydrates replenish glycogen stores.",{"type":743,"content":1330},[1331,1333,1337,1344,1348,1350,1354,1361],{"text":1332,"type":747},"To learn more about how you can enhance your boxing training, muscle growth, and performance in the ring, visit the FightCamp ",{"text":843,"type":747,"marks":1334},[1335],{"type":846,"attrs":1336},{"class":7},{"text":1338,"type":747,"marks":1339},"YouTube Channel",[1340],{"type":777,"attrs":1341},{"href":1342,"uuid":48,"anchor":48,"custom":1343,"target":781,"linktype":48},"https://bit.ly/3oYefXf",{},{"text":869,"type":747,"marks":1345},[1346],{"type":846,"attrs":1347},{"class":7},{"text":1349,"type":747},"to get pro tips, drills, and exercises to keep you in fighting shape. It's never too late to get started on your ",{"text":843,"type":747,"marks":1351},[1352],{"type":846,"attrs":1353},{"class":7},{"text":1355,"type":747,"marks":1356},"at-home boxing journey",[1357],{"type":777,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":781,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"text":1362,"type":747},"!",{"type":749,"attrs":1364,"content":1366},{"level":1365},3,[1367],{"text":1368,"type":747},"Related Articles",{"type":743,"content":1370},[1371,1377,1378,1385,1386,1392,1393,1400,1401],{"text":1372,"type":747,"marks":1373},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet",[1374],{"type":777,"attrs":1375},{"href":1295,"uuid":48,"anchor":48,"custom":1376,"target":48,"linktype":48},{},{"type":756},{"text":1379,"type":747,"marks":1380},"A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)",[1381],{"type":777,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"custom":1384,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{},{"type":756},{"text":1387,"type":747,"marks":1388},"Shanie Smash’s TOP 5 Pre-Workout Snacks",[1389],{"type":777,"attrs":1390},{"href":941,"uuid":48,"anchor":48,"custom":1391,"target":48,"linktype":48},{},{"type":756},{"text":1394,"type":747,"marks":1395},"BEST Boxing Diet Plan",[1396],{"type":777,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"custom":1399,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{},{"type":756},{"text":1402,"type":747,"marks":1403},"A Boxer’s Diet Plan [For Beginners]",[1404],{"type":777,"attrs":1405},{"href":1312,"uuid":48,"anchor":48,"custom":1406,"target":48,"linktype":48},{},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1408,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1413,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1414,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1409,"component":118,"meta_info":1410,"meta_title":7,"block_image":1411,"cover_image":1412,"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},[],[],"2021-09-21 00:00","article",{"_uid":1418,"title":1419,"plugin":43,"description":1420},"2c2ab91c-3c91-42a2-be20-23c19ff63b6d","How Much Protein a Boxer Needs Explained | FightCamp","A Registered Dietitian explains the role of protein in a boxer’s diet. Learn at FightCamp the best protein sources and how much to eat for boxing training.",{"id":1422,"alt":657,"name":7,"focus":48,"title":657,"filename":1423,"copyright":7,"fieldtype":50},3439684,"https://a.storyblok.com/f/115220/2400x990/d5c2c4fbcc/protein-requirements-and-best-protein-sources.jpg","A Registered Dietitian explains the role of protein in a boxer’s diet. Learn the best protein sources to add to meals and how much to eat for boxing training.",[],[],"boxer-s-diet-protein-requirements-and-best-protein-sources","blogs/boxer-s-diet-protein-requirements-and-best-protein-sources",-250,[],60887917,"25a7729b-d304-43e5-b8a1-ebbe3507153c","2021-09-21T07:58:00.000Z","wellness/{{story.slug}}",[],["Reactive",1437],[1438,1650,1997,2413,2720,2929],{"name":1439,"created_at":1440,"published_at":1441,"updated_at":1442,"id":1443,"uuid":1444,"content":1445,"slug":1643,"full_slug":1644,"sort_by_date":48,"position":1645,"tag_list":1646,"is_startpage":9,"parent_id":1431,"meta_data":48,"group_id":1647,"first_published_at":1441,"release_id":48,"lang":60,"path":1648,"alternates":1649,"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":1446,"faqs":1447,"title":1464,"topic":1465,"author":1480,"content":1481,"category":1625,"schedule":1633,"component":1416,"meta_info":1634,"cover_image":1637,"description":1636,"contributors":1642},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[1448,1452,1456,1460],{"_uid":1449,"answer":1450,"question":1451,"component":670},"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":1453,"answer":1454,"question":1455,"component":670},"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":1457,"answer":1458,"question":1459,"component":670},"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":1461,"answer":1462,"question":1463,"component":670},"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":1466,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":1478,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":1479,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":1467,"component":39,"meta_info":1475,"block_image":1476,"cover_image":1477,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1468,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1473,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1474,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1469,"component":118,"meta_info":1470,"meta_title":7,"block_image":1471,"cover_image":1472,"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":740,"content":1482},[1483,1489,1501,1505,1510,1514,1532,1537,1549,1559,1564,1568,1572,1577,1581,1591,1596,1600,1604,1609,1613],{"type":749,"attrs":1484,"content":1486},{"level":1485},1,[1487],{"text":1488,"type":747},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":743,"content":1490},[1491,1493,1499],{"text":1492,"type":747},"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":1494,"type":747,"marks":1495},"try something new",[1496],{"type":777,"attrs":1497},{"href":1498,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1500,"type":747},", boxing offers powerful benefits that reach far beyond fitness.",{"type":743,"content":1502},[1503],{"text":1504,"type":747},"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":749,"attrs":1506,"content":1507},{"level":751},[1508],{"text":1509,"type":747},"How Boxing Reduces Stress",{"type":743,"content":1511},[1512],{"text":1513,"type":747},"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":743,"content":1515},[1516,1522,1524,1530],{"text":1517,"type":747,"marks":1518},"A study in Frontiers in Psychology",[1519],{"type":777,"attrs":1520},{"href":1521,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":1523,"type":747}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":1525,"type":747,"marks":1526},"stepping up to the bag",[1527],{"type":777,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":1531,"type":747},", and getting into the rhythm can help reset your mindset after a long day.",{"type":749,"attrs":1533,"content":1534},{"level":751},[1535],{"text":1536,"type":747},"Boosting Confidence And Self-Esteem",{"type":743,"content":1538},[1539,1541,1547],{"text":1540,"type":747},"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":1542,"type":747,"marks":1543},"boxing journey",[1544],{"type":777,"attrs":1545},{"href":1546,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":1548,"type":747},".",{"type":743,"content":1550},[1551,1557],{"text":1552,"type":747,"marks":1553},"Research supports this",[1554],{"type":777,"attrs":1555},{"href":1556,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":1558,"type":747}," 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":749,"attrs":1560,"content":1561},{"level":751},[1562],{"text":1563,"type":747},"Enhancing Focus and Mental Clarity",{"type":743,"content":1565},[1566],{"text":1567,"type":747},"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":743,"content":1569},[1570],{"text":1571,"type":747},"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":749,"attrs":1573,"content":1574},{"level":751},[1575],{"text":1576,"type":747},"Building Resilience and Mental Toughness",{"type":743,"content":1578},[1579],{"text":1580,"type":747},"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":743,"content":1582},[1583,1589],{"text":1584,"type":747,"marks":1585},"Research highlights",[1586],{"type":777,"attrs":1587},{"href":1588,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":1590,"type":747}," 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":749,"attrs":1592,"content":1593},{"level":751},[1594],{"text":1595,"type":747},"The Power of Community",{"type":743,"content":1597},[1598],{"text":1599,"type":747},"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":743,"content":1601},[1602],{"text":1603,"type":747},"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":749,"attrs":1605,"content":1606},{"level":751},[1607],{"text":1608,"type":747},"Become Stronger Than Yesterday",{"type":743,"content":1610},[1611],{"text":1612,"type":747},"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":743,"content":1614},[1615,1617,1623],{"text":1616,"type":747},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":1618,"type":747,"marks":1619},"welcome you to FightCamp",[1620],{"type":777,"attrs":1621},{"href":1622,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":1624,"type":747}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1626,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1631,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1632,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1627,"component":118,"meta_info":1628,"meta_title":7,"block_image":1629,"cover_image":1630,"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":1635,"title":1464,"plugin":43,"description":1636},"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":1638,"alt":1639,"name":7,"focus":7,"title":7,"source":7,"filename":1640,"copyright":7,"fieldtype":50,"meta_data":1641,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":1639,"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":1651,"created_at":1652,"published_at":1653,"updated_at":1654,"id":1655,"uuid":1656,"content":1657,"slug":1990,"full_slug":1991,"sort_by_date":48,"position":1992,"tag_list":1993,"is_startpage":9,"parent_id":1431,"meta_data":48,"group_id":1995,"first_published_at":1653,"release_id":48,"lang":60,"path":1434,"alternates":1996,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":1658,"faqs":1659,"title":1651,"topic":1676,"author":1691,"content":1692,"category":1971,"schedule":1979,"component":1416,"meta_info":1980,"cover_image":1984,"description":1988,"contributors":1989},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[1660,1664,1668,1672],{"_uid":1661,"answer":1662,"question":1663,"component":670},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":1665,"answer":1666,"question":1667,"component":670},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":1669,"answer":1670,"question":1671,"component":670},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":1673,"answer":1674,"question":1675,"component":670},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1677,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1689,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1690,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1678,"component":39,"meta_info":1686,"block_image":1687,"cover_image":1688,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1679,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1684,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1680,"component":118,"meta_info":1681,"meta_title":7,"block_image":1682,"cover_image":1683,"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":740,"content":1693},[1694,1698,1702,1706,1710,1713,1717,1721,1865,1869,1873,1877,1882,1902,1934,1939,1949,1954,1967],{"type":743,"content":1695},[1696],{"text":1697,"type":747},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":743,"content":1699},[1700],{"text":1701,"type":747},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":743,"content":1703},[1704],{"text":1705,"type":747},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":749,"attrs":1707,"content":1708},{"level":751},[1709],{"text":1663,"type":747},{"type":743,"content":1711},[1712],{"text":1662,"type":747},{"type":749,"attrs":1714,"content":1715},{"level":751},[1716],{"text":1667,"type":747},{"type":743,"content":1718},[1719],{"text":1720,"type":747},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":1058,"content":1722},[1723,1757,1802,1833],{"type":1061,"content":1724},[1725,1729],{"type":743,"content":1726},[1727],{"text":1728,"type":747},"Physical Activity",{"type":1058,"content":1730},[1731,1737,1743],{"type":1061,"content":1732},[1733],{"type":743,"content":1734},[1735],{"text":1736,"type":747},"Exercise/cardio routines",{"type":1061,"content":1738},[1739],{"type":743,"content":1740},[1741],{"text":1742,"type":747},"Personal programming",{"type":1061,"content":1744},[1745,1749],{"type":743,"content":1746},[1747],{"text":1748,"type":747},"Event preparation ",{"type":1058,"content":1750},[1751],{"type":1061,"content":1752},[1753],{"type":743,"content":1754},[1755],{"text":1756,"type":747},"Obstacle course training, race training (running, biking, swimming)",{"type":1061,"content":1758},[1759,1762],{"type":743,"content":1760},[1761],{"text":433,"type":747},{"type":1058,"content":1763},[1764,1770,1776],{"type":1061,"content":1765},[1766],{"type":743,"content":1767},[1768],{"text":1769,"type":747},"Meal planning",{"type":1061,"content":1771},[1772],{"type":743,"content":1773},[1774],{"text":1775,"type":747},"Dieting",{"type":1061,"content":1777},[1778,1782],{"type":743,"content":1779},[1780],{"text":1781,"type":747},"Teaching nutritional information",{"type":1058,"content":1783},[1784,1790,1796],{"type":1061,"content":1785},[1786],{"type":743,"content":1787},[1788],{"text":1789,"type":747},"Calories",{"type":1061,"content":1791},[1792],{"type":743,"content":1793},[1794],{"text":1795,"type":747},"Macros/micros",{"type":1061,"content":1797},[1798],{"type":743,"content":1799},[1800],{"text":1801,"type":747},"Supplementation",{"type":1061,"content":1803},[1804,1807],{"type":743,"content":1805},[1806],{"text":406,"type":747},{"type":1058,"content":1808},[1809,1815,1821,1827],{"type":1061,"content":1810},[1811],{"type":743,"content":1812},[1813],{"text":1814,"type":747},"Stress reduction",{"type":1061,"content":1816},[1817],{"type":743,"content":1818},[1819],{"text":1820,"type":747},"Habit formation",{"type":1061,"content":1822},[1823],{"type":743,"content":1824},[1825],{"text":1826,"type":747},"Improving self-image ",{"type":1061,"content":1828},[1829],{"type":743,"content":1830},[1831],{"text":1832,"type":747},"Practicing positive mindset creation",{"type":1061,"content":1834},[1835,1839],{"type":743,"content":1836},[1837],{"text":1838,"type":747},"Personal Wellness",{"type":1058,"content":1840},[1841,1847,1853,1859],{"type":1061,"content":1842},[1843],{"type":743,"content":1844},[1845],{"text":1846,"type":747},"Work-life balance",{"type":1061,"content":1848},[1849],{"type":743,"content":1850},[1851],{"text":1852,"type":747},"Increasing life satisfaction",{"type":1061,"content":1854},[1855],{"type":743,"content":1856},[1857],{"text":1858,"type":747},"Prioritizing self-care",{"type":1061,"content":1860},[1861],{"type":743,"content":1862},[1863],{"text":1864,"type":747},"Time management",{"type":749,"attrs":1866,"content":1867},{"level":751},[1868],{"text":1671,"type":747},{"type":743,"content":1870},[1871],{"text":1872,"type":747},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":743,"content":1874},[1875],{"text":1876,"type":747},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":749,"attrs":1878,"content":1879},{"level":751},[1880],{"text":1881,"type":747},"What to Look For?",{"type":743,"content":1883},[1884,1886,1891,1893,1897,1899,1900],{"text":1885,"type":747},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":1887,"type":747,"marks":1888},"Are they certified? (Note: ",[1889],{"type":1890},"italic",{"text":1892,"type":747},"credentials do not always mean being qualified)",{"text":1894,"type":747,"marks":1895}," Do their clients have promising success? What is the value of what they are offering? ",[1896],{"type":1890},{"text":1898,"type":747},"It’s important to make sure the coach you choose is the right fit for you.",{"type":756},{"text":1901,"type":747},"Things to keep in mind when researching:",{"type":1058,"content":1903},[1904,1910,1916,1922,1928],{"type":1061,"content":1905},[1906],{"type":743,"content":1907},[1908],{"text":1909,"type":747},"Degrees",{"type":1061,"content":1911},[1912],{"type":743,"content":1913},[1914],{"text":1915,"type":747},"Licenses",{"type":1061,"content":1917},[1918],{"type":743,"content":1919},[1920],{"text":1921,"type":747},"Accredited certifications",{"type":1061,"content":1923},[1924],{"type":743,"content":1925},[1926],{"text":1927,"type":747},"Client testimonies or reviews",{"type":1061,"content":1929},[1930],{"type":743,"content":1931},[1932],{"text":1933,"type":747},"Success stories",{"type":749,"attrs":1935,"content":1936},{"level":751},[1937],{"text":1938,"type":747},"Your Road to Wellness",{"type":743,"content":1940},[1941,1943,1947],{"text":1942,"type":747},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":1944,"type":747,"marks":1945},"x, y or z ",[1946],{"type":1890},{"text":1948,"type":747},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":749,"attrs":1950,"content":1951},{"level":751},[1952],{"text":1953,"type":747},"Train Like A Fighter",{"type":743,"content":1955},[1956,1958,1965],{"text":1957,"type":747},"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":1959,"type":747,"marks":1960},"FightCamp",[1961],{"type":777,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"custom":1964,"target":781,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1966,"type":747}," 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":743,"content":1968},[1969],{"text":1970,"type":747},"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":1972,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1977,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1978,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1973,"component":118,"meta_info":1974,"meta_title":7,"block_image":1975,"cover_image":1976,"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},[],[],"2023-01-31 00:00",{"_uid":1981,"title":1982,"plugin":43,"description":1983},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":1985,"alt":1986,"name":7,"focus":7,"title":1986,"filename":1987,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[1994],"featured","66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1998,"created_at":1999,"published_at":2000,"updated_at":2001,"id":2002,"uuid":2003,"content":2004,"slug":2406,"full_slug":2407,"sort_by_date":48,"position":2408,"tag_list":2409,"is_startpage":9,"parent_id":1431,"meta_data":48,"group_id":2410,"first_published_at":2411,"release_id":48,"lang":60,"path":1434,"alternates":2412,"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":2005,"faqs":2006,"title":1998,"topic":2019,"author":2034,"content":2035,"category":2388,"schedule":2396,"component":1416,"meta_info":2397,"cover_image":2401,"description":2400,"contributors":2405},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[2007,2011,2015],{"_uid":2008,"answer":2009,"question":2010,"component":670},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":2012,"answer":2013,"question":2014,"component":670},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":2016,"answer":2017,"question":2018,"component":670},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2020,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2032,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2033,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2021,"component":39,"meta_info":2029,"block_image":2030,"cover_image":2031,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2022,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2027,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2023,"component":118,"meta_info":2024,"meta_title":7,"block_image":2025,"cover_image":2026,"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":740,"content":2036},[2037,2049,2062,2066,2071,2084,2088,2092,2097,2101,2106,2110,2115,2119,2124,2128,2133,2137,2142,2146,2151,2155,2160,2172,2177,2181,2186,2190,2195,2206,2210,2214,2219,2223,2228,2232,2237,2241,2246,2250,2255,2259,2264,2268,2273,2277,2282,2286,2291,2295,2300,2304,2309,2313,2318,2322,2327,2331,2336,2340,2345,2349,2354,2366,2371,2380,2384],{"type":743,"content":2038},[2039,2041,2047],{"text":2040,"type":747},"Professional MMA fighter and top nutritionist ",{"text":2042,"type":747,"marks":2043},"Tyler Minton",[2044],{"type":777,"attrs":2045},{"href":2046,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":2048,"type":747}," 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":743,"content":2050},[2051,2053,2061],{"text":2052,"type":747},"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":2054,"type":747,"marks":2055},"FightCamp App",[2056,2059],{"type":777,"attrs":2057},{"href":2058,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":2060},"underline",{"text":1548,"type":747},{"type":743,"content":2063},[2064],{"text":2065,"type":747},"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":749,"attrs":2067,"content":2068},{"level":751},[2069],{"text":2070,"type":747},"Bringing it All to the Table",{"type":758,"attrs":2072},{"id":2073,"body":2074},"d2a05279-4244-4b63-b553-86b665477806",[2075],{"url":2076,"_uid":2078,"image":2079,"component":768,"copyright_details":2083},{"id":7,"url":7,"linktype":2077,"fieldtype":14,"cached_url":7},"story","i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":2080,"alt":2081,"name":7,"focus":7,"title":2081,"filename":2082,"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":743,"content":2085},[2086],{"text":2087,"type":747},"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":743,"content":2089},[2090],{"text":2091,"type":747},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":749,"attrs":2093,"content":2094},{"level":1365},[2095],{"text":2096,"type":747},"Chapter 1 - Energy Balance",{"type":743,"content":2098},[2099],{"text":2100,"type":747},"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":749,"attrs":2102,"content":2103},{"level":1365},[2104],{"text":2105,"type":747},"Chapter 2 - How Calories Are Burned",{"type":743,"content":2107},[2108],{"text":2109,"type":747},"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":749,"attrs":2111,"content":2112},{"level":1365},[2113],{"text":2114,"type":747},"Chapter 3 – Macronutrients",{"type":743,"content":2116},[2117],{"text":2118,"type":747},"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":749,"attrs":2120,"content":2121},{"level":1365},[2122],{"text":2123,"type":747},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":743,"content":2125},[2126],{"text":2127,"type":747},"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":749,"attrs":2129,"content":2130},{"level":1365},[2131],{"text":2132,"type":747},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":743,"content":2134},[2135],{"text":2136,"type":747},"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":749,"attrs":2138,"content":2139},{"level":1365},[2140],{"text":2141,"type":747},"Chapter 6 - The Importance of Hydration",{"type":743,"content":2143},[2144],{"text":2145,"type":747},"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":749,"attrs":2147,"content":2148},{"level":1365},[2149],{"text":2150,"type":747},"Chapter 7 - Real World Application Meal Prep",{"type":743,"content":2152},[2153],{"text":2154,"type":747},"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":749,"attrs":2156,"content":2157},{"level":1365},[2158],{"text":2159,"type":747},"Chapter 8 - Post Workout Smoothie",{"type":743,"content":2161},[2162,2164,2170],{"text":2163,"type":747},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":2165,"type":747,"marks":2166},"Aaron Swenson",[2167],{"type":777,"attrs":2168},{"href":2169,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":2171,"type":747}," 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":749,"attrs":2173,"content":2174},{"level":1365},[2175],{"text":2176,"type":747},"Chapter 9 - Question and Answers",{"type":743,"content":2178},[2179],{"text":2180,"type":747},"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":749,"attrs":2182,"content":2183},{"level":1365},[2184],{"text":2185,"type":747},"Chapter 10 - How Fighters Cut Weight",{"type":743,"content":2187},[2188],{"text":2189,"type":747},"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":749,"attrs":2191,"content":2192},{"level":751},[2193],{"text":2194,"type":747},"The Making of The Nutrition Path",{"type":758,"attrs":2196},{"id":2073,"body":2197},[2198],{"url":2199,"_uid":2200,"image":2201,"component":768,"copyright_details":2205},{"id":7,"url":7,"linktype":2077,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":2202,"alt":2203,"name":7,"focus":7,"title":2203,"filename":2204,"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":743,"content":2207},[2208],{"text":2209,"type":747},"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":743,"content":2211},[2212],{"text":2213,"type":747},"Hear about his experience on set with the FightCamp team:",{"type":749,"attrs":2215,"content":2216},{"level":1365},[2217],{"text":2218,"type":747},"Why is this series important for FightCamp members or anyone?",{"type":743,"content":2220},[2221],{"text":2222,"type":747},"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":749,"attrs":2224,"content":2225},{"level":1365},[2226],{"text":2227,"type":747},"Why are you the perfect person to lead this series?",{"type":743,"content":2229},[2230],{"text":2231,"type":747},"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":749,"attrs":2233,"content":2234},{"level":1365},[2235],{"text":2236,"type":747},"How did you get in contact with FightCamp?",{"type":743,"content":2238},[2239],{"text":2240,"type":747},"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":749,"attrs":2242,"content":2243},{"level":1365},[2244],{"text":2245,"type":747},"What was your experience like on set?",{"type":743,"content":2247},[2248],{"text":2249,"type":747},"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":749,"attrs":2251,"content":2252},{"level":1365},[2253],{"text":2254,"type":747},"What was your favorite part of the experience?",{"type":743,"content":2256},[2257],{"text":2258,"type":747},"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":749,"attrs":2260,"content":2261},{"level":1365},[2262],{"text":2263,"type":747},"What is something you learned while you were on set filming with FightCamp?",{"type":743,"content":2265},[2266],{"text":2267,"type":747},"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":749,"attrs":2269,"content":2270},{"level":1365},[2271],{"text":2272,"type":747},"What was the hardest part of the experience?",{"type":743,"content":2274},[2275],{"text":2276,"type":747},"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":749,"attrs":2278,"content":2279},{"level":1365},[2280],{"text":2281,"type":747},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":743,"content":2283},[2284],{"text":2285,"type":747},"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":749,"attrs":2287,"content":2288},{"level":1365},[2289],{"text":2290,"type":747},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":743,"content":2292},[2293],{"text":2294,"type":747},"They're a lot more enthusiastic! Their energy is unreal!",{"type":749,"attrs":2296,"content":2297},{"level":1365},[2298],{"text":2299,"type":747},"How does FightCamp stand out in the fitness industry?",{"type":743,"content":2301},[2302],{"text":2303,"type":747},"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":749,"attrs":2305,"content":2306},{"level":1365},[2307],{"text":2308,"type":747},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":743,"content":2310},[2311],{"text":2312,"type":747},"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":749,"attrs":2314,"content":2315},{"level":1365},[2316],{"text":2317,"type":747},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":743,"content":2319},[2320],{"text":2321,"type":747},"You can't out train a poor diet.",{"type":749,"attrs":2323,"content":2324},{"level":1365},[2325],{"text":2326,"type":747},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":743,"content":2328},[2329],{"text":2330,"type":747},"I did better than I expected on camera.",{"type":749,"attrs":2332,"content":2333},{"level":1365},[2334],{"text":2335,"type":747},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":743,"content":2337},[2338],{"text":2339,"type":747},"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":749,"attrs":2341,"content":2342},{"level":1365},[2343],{"text":2344,"type":747},"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":743,"content":2346},[2347],{"text":2348,"type":747},"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":749,"attrs":2350,"content":2351},{"level":1365},[2352],{"text":2353,"type":747},"Anything else you would like to share?",{"type":743,"content":2355},[2356,2358,2364],{"text":2357,"type":747},"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":2359,"type":747,"marks":2360},"FightCamp Community",[2361],{"type":777,"attrs":2362},{"href":2363,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{"text":2365,"type":747}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":749,"attrs":2367,"content":2368},{"level":751},[2369],{"text":2370,"type":747},"Get Ready to Level Up",{"type":743,"content":2372},[2373,2374,2379],{"text":1957,"type":747},{"text":1959,"type":747,"marks":2375},[2376,2378],{"type":777,"attrs":2377},{"href":1963,"uuid":48,"anchor":48,"target":781,"linktype":13},{"type":2060},{"text":1966,"type":747},{"type":743,"content":2381},[2382],{"text":2383,"type":747},"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":743,"content":2385},[2386],{"text":2387,"type":747}," 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":2389,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2394,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2390,"component":118,"meta_info":2391,"meta_title":7,"block_image":2392,"cover_image":2393,"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":2398,"title":2399,"plugin":43,"description":2400},"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":2402,"alt":2403,"name":7,"focus":7,"title":2403,"filename":2404,"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,[1994],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":2414,"created_at":2415,"published_at":2416,"updated_at":2417,"id":2418,"uuid":2419,"content":2420,"slug":2714,"full_slug":2715,"sort_by_date":48,"position":2716,"tag_list":2717,"is_startpage":9,"parent_id":1431,"meta_data":48,"group_id":2718,"first_published_at":2416,"release_id":48,"lang":60,"path":1434,"alternates":2719,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":2421,"faqs":2422,"title":2414,"topic":2435,"author":2034,"content":2450,"category":2696,"schedule":2704,"component":1416,"meta_info":2705,"cover_image":2709,"description":2708,"contributors":2713},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2423,2427,2431],{"_uid":2424,"answer":2425,"question":2426,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":2428,"answer":2429,"question":2430,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":2432,"answer":2433,"question":2434,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2436,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2448,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2437,"component":39,"meta_info":2445,"block_image":2446,"cover_image":2447,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2438,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2443,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2439,"component":118,"meta_info":2440,"meta_title":7,"block_image":2441,"cover_image":2442,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":740,"content":2451},[2452,2456,2468,2472,2477,2489,2501,2521,2530,2542,2547,2573,2583,2588,2592,2597,2609,2614,2618,2623,2627,2632,2643,2648,2658,2670,2682,2687],{"type":743,"content":2453},[2454],{"text":2455,"type":747},"Have you been waiting for permission to take more naps? Here it is.",{"type":743,"content":2457},[2458,2460,2466],{"text":2459,"type":747},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2461,"type":747,"marks":2462},"muscle recovery",[2463],{"type":777,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2467,"type":747},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":743,"content":2469},[2470],{"text":2471,"type":747},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":749,"attrs":2473,"content":2474},{"level":751},[2475],{"text":2476,"type":747},"How Does Napping Help Boxing Performance?",{"type":758,"attrs":2478},{"id":2479,"body":2480},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2481],{"url":2482,"_uid":2483,"image":2484,"component":768,"copyright_details":2488},{"id":7,"url":7,"linktype":2077,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2485,"alt":2486,"name":7,"focus":48,"title":2486,"filename":2487,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":743,"content":2490},[2491,2493,2499],{"text":2492,"type":747},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":2494,"type":747,"marks":2495},"10 minutes of sleep",[2496],{"type":777,"attrs":2497},{"href":2498,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2500,"type":747}," can hold many benefits for the body and mind.",{"type":743,"content":2502},[2503,2505,2511,2513,2519],{"text":2504,"type":747},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2506,"type":747,"marks":2507},"Dr. Amy Bender",[2508],{"type":777,"attrs":2509},{"href":2510,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2512,"type":747}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":2514,"type":747,"marks":2515},"Rocky Harris",[2516],{"type":777,"attrs":2517},{"href":2518,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2520,"type":747},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":758,"attrs":2522},{"id":2479,"body":2523},[2524],{"_uid":2525,"text":2526,"image":2527,"author":2528,"component":2529},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":743,"content":2531},[2532,2534,2540],{"text":2533,"type":747},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2535,"type":747,"marks":2536},"interview with CBS Sports",[2537],{"type":777,"attrs":2538},{"href":2539,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2541,"type":747},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":749,"attrs":2543,"content":2544},{"level":751},[2545],{"text":2546,"type":747},"Benefits of Napping",{"type":1058,"content":2548},[2549,2555,2561,2567],{"type":1061,"content":2550},[2551],{"type":743,"content":2552},[2553],{"text":2554,"type":747},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":1061,"content":2556},[2557],{"type":743,"content":2558},[2559],{"text":2560,"type":747},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":1061,"content":2562},[2563],{"type":743,"content":2564},[2565],{"text":2566,"type":747},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":1061,"content":2568},[2569],{"type":743,"content":2570},[2571],{"text":2572,"type":747},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":758,"attrs":2574},{"id":2479,"body":2575},[2576],{"url":2577,"_uid":2578,"image":2579,"component":768,"copyright_details":2582},{"id":7,"url":7,"linktype":2077,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2580,"alt":2486,"name":7,"focus":48,"title":2486,"filename":2581,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":749,"attrs":2584,"content":2585},{"level":751},[2586],{"text":2587,"type":747},"The Art of a Successful Snooze",{"type":743,"content":2589},[2590],{"text":2591,"type":747},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":749,"attrs":2593,"content":2594},{"level":1365},[2595],{"text":2596,"type":747},"Timing",{"type":743,"content":2598},[2599,2601,2607],{"text":2600,"type":747},"The ideal time for a nap is ",{"text":2602,"type":747,"marks":2603},"early afternoon",[2604],{"type":777,"attrs":2605},{"href":2606,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":2608,"type":747},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":749,"attrs":2610,"content":2611},{"level":1365},[2612],{"text":2613,"type":747},"Length ",{"type":743,"content":2615},[2616],{"text":2617,"type":747},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":749,"attrs":2619,"content":2620},{"level":1365},[2621],{"text":2622,"type":747},"Setting",{"type":743,"content":2624},[2625],{"text":2626,"type":747},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":749,"attrs":2628,"content":2629},{"level":1365},[2630],{"text":2631,"type":747},"Scheduling",{"type":743,"content":2633},[2634,2636,2641],{"text":2635,"type":747},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2637,"type":747,"marks":2638},"Dr. Bender recommends",[2639],{"type":777,"attrs":2640},{"href":2510,"uuid":48,"anchor":48,"target":781,"linktype":13},{"text":2642,"type":747}," an extended nap length of around 90 minutes for athletes.",{"type":749,"attrs":2644,"content":2645},{"level":751},[2646],{"text":2647,"type":747},"Dreaming of Greatness",{"type":758,"attrs":2649},{"id":2479,"body":2650},[2651],{"url":2652,"_uid":2653,"image":2654,"component":768,"copyright_details":2657},{"id":7,"url":7,"linktype":2077,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2655,"alt":2486,"name":7,"focus":48,"title":2486,"filename":2656,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":743,"content":2659},[2660,2662,2668],{"text":2661,"type":747},"Boxing training is all about making ",{"text":2663,"type":747,"marks":2664},"healthy lifestyle choices",[2665],{"type":777,"attrs":2666},{"href":2667,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2669,"type":747},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":743,"content":2671},[2672,2674,2680],{"text":2673,"type":747},"When you’re training hard, remember that ",{"text":2675,"type":747,"marks":2676},"recovery",[2677],{"type":777,"attrs":2678},{"href":2679,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2681,"type":747}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":749,"attrs":2683,"content":2684},{"level":751},[2685],{"text":2686,"type":747},"Train Like a Fighter",{"type":743,"content":2688},[2689,2690,2694],{"text":1957,"type":747},{"text":1959,"type":747,"marks":2691},[2692],{"type":777,"attrs":2693},{"href":1963,"uuid":48,"anchor":48,"target":781,"linktype":13},{"text":2695,"type":747}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2697,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2702,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2698,"component":118,"meta_info":2699,"meta_title":7,"block_image":2700,"cover_image":2701,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2706,"title":2707,"plugin":43,"description":2708},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2710,"alt":2711,"name":7,"focus":48,"title":2711,"filename":2712,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1994],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2721,"created_at":2722,"published_at":2723,"updated_at":2724,"id":2725,"uuid":2726,"content":2727,"slug":2923,"full_slug":2924,"sort_by_date":48,"position":2925,"tag_list":2926,"is_startpage":9,"parent_id":1431,"meta_data":48,"group_id":2927,"first_published_at":2723,"release_id":48,"lang":60,"path":1434,"alternates":2928,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":2728,"faqs":2729,"title":2721,"topic":2742,"author":2757,"content":2758,"category":2904,"schedule":2912,"component":1416,"meta_info":2913,"cover_image":2917,"description":2921,"contributors":2922},"d01252c9-f176-4d6c-9500-f547542e2131",[2730,2734,2738],{"_uid":2731,"answer":2732,"question":2733,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":2735,"answer":2736,"question":2737,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":2739,"answer":2740,"question":2741,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2743,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2755,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2744,"component":39,"meta_info":2752,"block_image":2753,"cover_image":2754,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2745,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2750,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2746,"component":118,"meta_info":2747,"meta_title":7,"block_image":2748,"cover_image":2749,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":740,"content":2759},[2760,2764,2767,2771,2776,2780,2785,2789,2794,2814,2819,2837,2842,2854,2859,2863,2867,2887,2892,2900],{"type":749,"attrs":2761,"content":2762},{"level":751},[2763],{"text":2733,"type":747},{"type":743,"content":2765},[2766],{"text":2732,"type":747},{"type":749,"attrs":2768,"content":2769},{"level":751},[2770],{"text":2737,"type":747},{"type":749,"attrs":2772,"content":2773},{"level":1365},[2774],{"text":2775,"type":747},"At-home Boxing Workouts Don’t Need Weights",{"type":743,"content":2777},[2778],{"text":2779,"type":747},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":749,"attrs":2781,"content":2782},{"level":1365},[2783],{"text":2784,"type":747},"Boxing Has a Lower Impact on Your Joints",{"type":743,"content":2786},[2787],{"text":2788,"type":747},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":749,"attrs":2790,"content":2791},{"level":1365},[2792],{"text":2793,"type":747},"Technique and Form First, Everything Else Second",{"type":743,"content":2795},[2796,2798,2802,2804,2808,2810],{"text":2797,"type":747},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":2799,"type":747,"marks":2800},"correctly",[2801],{"type":1890},{"text":2803,"type":747},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":2805,"type":747,"marks":2806},"much",[2807],{"type":1890},{"text":2809,"type":747}," you hit the bag, it’s about ",{"text":2811,"type":747,"marks":2812},"how you hit it. ",[2813],{"type":1890},{"type":749,"attrs":2815,"content":2816},{"level":1365},[2817],{"text":2818,"type":747},"Staying Balanced",{"type":743,"content":2820},[2821,2823,2827,2829,2835],{"text":2822,"type":747},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":2824,"type":747,"marks":2825},"very",[2826],{"type":1890},{"text":2828,"type":747}," hard to lose your balance and fall if you maintain a proper ",{"text":2830,"type":747,"marks":2831},"boxing stance",[2832],{"type":777,"attrs":2833},{"href":2834,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2836,"type":747},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":749,"attrs":2838,"content":2839},{"level":1365},[2840],{"text":2841,"type":747},"Exercise Equipment That Keeps You Safe",{"type":743,"content":2843},[2844,2846,2852],{"text":2845,"type":747},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":2847,"type":747,"marks":2848},"protecting your hands",[2849],{"type":777,"attrs":2850},{"href":2851,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":2853,"type":747}," with hand wraps and boxing gloves is crucial. ",{"type":749,"attrs":2855,"content":2856},{"level":1365},[2857],{"text":2858,"type":747},"Learn From Professionals",{"type":743,"content":2860},[2861],{"text":2862,"type":747},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":749,"attrs":2864,"content":2865},{"level":751},[2866],{"text":2741,"type":747},{"type":743,"content":2868},[2869,2871,2877,2879,2885],{"text":2870,"type":747},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":2872,"type":747,"marks":2873},"fill your punching bag",[2874],{"type":777,"attrs":2875},{"href":2876,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":2878,"type":747}," properly, to how to put on your ",{"text":2880,"type":747,"marks":2881},"boxing hand wraps",[2882],{"type":777,"attrs":2883},{"href":2884,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":2886,"type":747},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":749,"attrs":2888,"content":2889},{"level":751},[2890],{"text":2891,"type":747},"Train Like a Fighter Safely",{"type":743,"content":2893},[2894,2895,2899],{"text":1957,"type":747},{"text":1959,"type":747,"marks":2896},[2897],{"type":777,"attrs":2898},{"href":1963,"uuid":48,"anchor":48,"target":781,"linktype":13},{"text":1966,"type":747},{"type":743,"content":2901},[2902],{"text":2903,"type":747},"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":2905,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2910,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2911,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2906,"component":118,"meta_info":2907,"meta_title":7,"block_image":2908,"cover_image":2909,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":2914,"title":2915,"plugin":43,"description":2916},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":2918,"alt":2919,"name":7,"focus":7,"title":2919,"filename":2920,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[1994],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":2930,"created_at":2931,"published_at":2932,"updated_at":2933,"id":2934,"uuid":2935,"content":2936,"slug":3142,"full_slug":3143,"sort_by_date":48,"position":3144,"tag_list":3145,"is_startpage":9,"parent_id":1431,"meta_data":48,"group_id":3146,"first_published_at":3147,"release_id":48,"lang":60,"path":1434,"alternates":3148,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":2937,"faqs":2938,"title":2930,"topic":2967,"author":2982,"content":2983,"category":3123,"schedule":3131,"component":1416,"meta_info":3132,"cover_image":3136,"description":3140,"contributors":3141},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[2939,2943,2947,2951,2955,2959,2963],{"_uid":2940,"answer":2941,"question":2942,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":2944,"answer":2945,"question":2946,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":2948,"answer":2949,"question":2950,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":2952,"answer":2953,"question":2954,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":2956,"answer":2957,"question":2958,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":2960,"answer":2961,"question":2962,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":2964,"answer":2965,"question":2966,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2968,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2980,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2981,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2969,"component":39,"meta_info":2977,"block_image":2978,"cover_image":2979,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2970,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2975,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2971,"component":118,"meta_info":2972,"meta_title":7,"block_image":2973,"cover_image":2974,"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":740,"content":2984},[2985,2989,2993,2997,3001,3004,3008,3021,3053,3058,3061,3065,3069,3079,3083,3087,3090,3094,3097,3101,3104,3109,3120],{"type":743,"content":2986},[2987],{"text":2988,"type":747},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":743,"content":2990},[2991],{"text":2992,"type":747},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":743,"content":2994},[2995],{"text":2996,"type":747},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":749,"attrs":2998,"content":2999},{"level":1365},[3000],{"text":2942,"type":747},{"type":743,"content":3002},[3003],{"text":2941,"type":747},{"type":749,"attrs":3005,"content":3006},{"level":1365},[3007],{"text":2946,"type":747},{"type":743,"content":3009},[3010,3012,3019],{"text":3011,"type":747},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":3013,"type":747,"marks":3014},"posture",[3015],{"type":777,"attrs":3016},{"href":3017,"uuid":48,"anchor":48,"custom":3018,"target":781,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":3020,"type":747}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":1058,"content":3022},[3023,3029,3035,3041,3047],{"type":1061,"content":3024},[3025],{"type":743,"content":3026},[3027],{"text":3028,"type":747},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1061,"content":3030},[3031],{"type":743,"content":3032},[3033],{"text":3034,"type":747},"Swing your arms gently at approximately a 90-degree angle",{"type":1061,"content":3036},[3037],{"type":743,"content":3038},[3039],{"text":3040,"type":747},"Land on your heel with every step",{"type":1061,"content":3042},[3043],{"type":743,"content":3044},[3045],{"text":3046,"type":747},"Move your hips forward (not side-to-side)",{"type":1061,"content":3048},[3049],{"type":743,"content":3050},[3051],{"text":3052,"type":747},"Aim for shorter, brisker strides",{"type":749,"attrs":3054,"content":3055},{"level":1365},[3056],{"text":3057,"type":747},"How Long Should You Power Walk For?",{"type":743,"content":3059},[3060],{"text":2949,"type":747},{"type":749,"attrs":3062,"content":3063},{"level":1365},[3064],{"text":2954,"type":747},{"type":743,"content":3066},[3067],{"text":3068,"type":747},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":743,"content":3070},[3071,3073,3077],{"text":3072,"type":747},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":3074,"type":747,"marks":3075},"pumping",[3076],{"type":1890},{"text":3078,"type":747},"! ",{"type":743,"content":3080},[3081],{"text":3082,"type":747},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":749,"attrs":3084,"content":3085},{"level":1365},[3086],{"text":2958,"type":747},{"type":743,"content":3088},[3089],{"text":2957,"type":747},{"type":749,"attrs":3091,"content":3092},{"level":1365},[3093],{"text":2962,"type":747},{"type":743,"content":3095},[3096],{"text":2961,"type":747},{"type":749,"attrs":3098,"content":3099},{"level":1365},[3100],{"text":2966,"type":747},{"type":743,"content":3102},[3103],{"text":2965,"type":747},{"type":749,"attrs":3105,"content":3106},{"level":751},[3107],{"text":3108,"type":747},"Train Like a Power Fighter",{"type":743,"content":3110},[3111,3113,3119],{"text":3112,"type":747},"Are you ready to incorporate power walking into your fitness routine? 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":1959,"type":747,"marks":3114},[3115,3118],{"type":777,"attrs":3116},{"href":1963,"uuid":48,"anchor":48,"custom":3117,"target":781,"linktype":13},{},{"type":2060},{"text":1966,"type":747},{"type":743,"content":3121},[3122],{"text":1970,"type":747},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3124,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3129,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3130,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3125,"component":118,"meta_info":3126,"meta_title":7,"block_image":3127,"cover_image":3128,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":3133,"title":3134,"plugin":43,"description":3135},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":3137,"alt":3138,"name":7,"focus":7,"title":3138,"filename":3139,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[1994],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":1416,"created_at":3150,"published_at":3151,"updated_at":3152,"id":3153,"uuid":3154,"content":3155,"slug":1416,"full_slug":3176,"sort_by_date":48,"position":446,"tag_list":3177,"is_startpage":9,"parent_id":3178,"meta_data":48,"group_id":3179,"first_published_at":3180,"release_id":48,"lang":60,"path":7,"alternates":3181,"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":3156,"component":3157,"meta_info":3158,"custom_content_list":3160},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3159,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3161,3166,3171],{"_uid":3162,"label":3163,"value":3164,"dev_id":3165,"component":747},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3167,"label":3168,"value":3169,"dev_id":3170,"component":747},"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":3172,"label":3173,"value":3174,"dev_id":3175,"component":747},"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",[],1785892880175]