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For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":676,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":678,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":705,"full_slug":706,"sort_by_date":48,"position":707,"tag_list":708,"is_startpage":9,"parent_id":709,"meta_data":48,"group_id":710,"first_published_at":711,"release_id":48,"lang":60,"path":7,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Cassie Piasecki","2022-02-02T11:09:10.737Z","2022-02-08T23:19:47.382Z","2022-02-08T23:19:47.403Z",104897657,"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":7,"social_link_instagram":704,"social_link_pinterest":7},"Cassie Piasecki is the Senior Talent Producer at FightCamp. She has been in the fitness industry for 30 years with an emphasis on personal training, classical Pilates, and indoor cycling. When she isn’t at the gym or working with the FightCamp Trainers, she’s planning her next vacation to Paris.","053992b3-b477-4f4e-b734-1beefa6d3500",{"id":701,"alt":691,"name":7,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804646,"https://a.storyblok.com/f/115220/350x350/81028c19f9/cassie_piasecki.png","author","https://www.instagram.com/SmartyCassie","cassie-piasecki","authors/cassie-piasecki",-240,[],65634443,"eb8c4800-d796-412e-81d9-131a1e5a4032","2022-02-02T17:08:13.706Z",[],{"type":714,"content":715},"doc",[716,722,728,745,749,752,757,771,795,819,824,838],{"type":717,"content":718},"paragraph",[719],{"text":720,"type":721},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ","text",{"type":723,"attrs":724,"content":726},"heading",{"level":725},2,[727],{"text":669,"type":721},{"type":717,"content":729},[730,732,743],{"text":731,"type":721},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":733,"type":721,"marks":734},"FightCamp app",[735,741],{"type":736,"attrs":737},"link",{"href":738,"uuid":48,"anchor":48,"custom":739,"target":740,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},"_blank",{"type":742},"underline",{"text":744,"type":721}," are all examples of fitness goals.",{"type":723,"attrs":746,"content":747},{"level":725},[748],{"text":674,"type":721},{"type":717,"content":750},[751],{"text":673,"type":721},{"type":723,"attrs":753,"content":754},{"level":725},[755],{"text":756,"type":721},"Setting Your Goals",{"type":717,"content":758},[759,761,769],{"text":760,"type":721},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":762,"type":721,"marks":763},"SMART goals",[764,768],{"type":736,"attrs":765},{"href":766,"uuid":48,"anchor":48,"custom":767,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":742},{"text":770,"type":721}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":717,"content":772},[773,775,783,785,793],{"text":774,"type":721},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":776,"type":721,"marks":777},"accountability partners",[778,782],{"type":736,"attrs":779},{"href":780,"uuid":48,"anchor":48,"custom":781,"target":740,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":742},{"text":784,"type":721},". People who have someone they are accountable to are ",{"text":786,"type":721,"marks":787},"95% more likely to hit their goals",[788,792],{"type":736,"attrs":789},{"href":790,"uuid":48,"anchor":48,"custom":791,"target":740,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":742},{"text":794,"type":721},". ",{"type":717,"content":796},[797,799,807,809,817],{"text":798,"type":721},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":800,"type":721,"marks":801},"FightCamp Community",[802,806],{"type":736,"attrs":803},{"href":804,"uuid":48,"anchor":48,"custom":805,"target":740,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":742},{"text":808,"type":721}," and tag the ",{"text":810,"type":721,"marks":811},"Trainers",[812,816],{"type":736,"attrs":813},{"href":814,"uuid":48,"anchor":48,"custom":815,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":742},{"text":818,"type":721}," and me and we’ll help you stay accountable. ",{"type":723,"attrs":820,"content":821},{"level":725},[822],{"text":823,"type":721},"Train Like a Fighter",{"type":717,"content":825},[826,828,836],{"text":827,"type":721},"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":829,"type":721,"marks":830},"FightCamp",[831,835],{"type":736,"attrs":832},{"href":833,"uuid":48,"anchor":48,"custom":834,"target":740,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":742},{"text":837,"type":721}," 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":717,"content":839},[840],{"text":841,"type":721},"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":843,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":848,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":844,"component":118,"meta_info":845,"meta_title":7,"block_image":846,"cover_image":847,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00","article",{"_uid":853,"title":854,"plugin":43,"description":855},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":857,"alt":858,"name":7,"focus":7,"title":858,"filename":859,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[866],"featured",60887917,"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z","wellness/{{story.slug}}",[],["Reactive",873],[874,1291,1799,2142,2447,2703],{"name":875,"created_at":876,"published_at":877,"updated_at":878,"id":879,"uuid":880,"content":881,"slug":1284,"full_slug":1285,"sort_by_date":48,"position":1286,"tag_list":1287,"is_startpage":9,"parent_id":867,"meta_data":48,"group_id":1288,"first_published_at":1289,"release_id":48,"lang":60,"path":870,"alternates":1290,"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":882,"faqs":883,"title":875,"topic":896,"author":911,"content":912,"category":1266,"schedule":1274,"component":851,"meta_info":1275,"cover_image":1279,"description":1278,"contributors":1283},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[884,888,892],{"_uid":885,"answer":886,"question":887,"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":889,"answer":890,"question":891,"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":893,"answer":894,"question":895,"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":897,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":909,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":898,"component":39,"meta_info":906,"block_image":907,"cover_image":908,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":899,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":904,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":905,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":900,"component":118,"meta_info":901,"meta_title":7,"block_image":902,"cover_image":903,"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":714,"content":913},[914,926,938,942,947,962,966,970,976,980,985,989,994,998,1003,1007,1012,1016,1021,1025,1030,1034,1039,1051,1056,1060,1065,1069,1074,1085,1089,1093,1098,1102,1107,1111,1116,1120,1125,1129,1134,1138,1143,1147,1152,1156,1161,1165,1170,1174,1179,1183,1188,1192,1197,1201,1206,1210,1215,1219,1224,1228,1233,1243,1248,1258,1262],{"type":717,"content":915},[916,918,924],{"text":917,"type":721},"Professional MMA fighter and top nutritionist ",{"text":919,"type":721,"marks":920},"Tyler Minton",[921],{"type":736,"attrs":922},{"href":923,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":925,"type":721}," 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":717,"content":927},[928,930,936],{"text":929,"type":721},"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":931,"type":721,"marks":932},"FightCamp App",[933,935],{"type":736,"attrs":934},{"href":738,"uuid":48,"anchor":48,"target":740,"linktype":13},{"type":742},{"text":937,"type":721},".",{"type":717,"content":939},[940],{"text":941,"type":721},"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":723,"attrs":943,"content":944},{"level":725},[945],{"text":946,"type":721},"Bringing it All to the Table",{"type":948,"attrs":949},"blok",{"id":950,"body":951},"d2a05279-4244-4b63-b553-86b665477806",[952],{"url":953,"_uid":955,"image":956,"component":960,"copyright_details":961},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"story","i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":957,"alt":958,"name":7,"focus":7,"title":958,"filename":959,"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","content_image",[],{"type":717,"content":963},[964],{"text":965,"type":721},"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":717,"content":967},[968],{"text":969,"type":721},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":723,"attrs":971,"content":973},{"level":972},3,[974],{"text":975,"type":721},"Chapter 1 - Energy Balance",{"type":717,"content":977},[978],{"text":979,"type":721},"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":723,"attrs":981,"content":982},{"level":972},[983],{"text":984,"type":721},"Chapter 2 - How Calories Are Burned",{"type":717,"content":986},[987],{"text":988,"type":721},"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":723,"attrs":990,"content":991},{"level":972},[992],{"text":993,"type":721},"Chapter 3 – Macronutrients",{"type":717,"content":995},[996],{"text":997,"type":721},"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":723,"attrs":999,"content":1000},{"level":972},[1001],{"text":1002,"type":721},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":717,"content":1004},[1005],{"text":1006,"type":721},"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":723,"attrs":1008,"content":1009},{"level":972},[1010],{"text":1011,"type":721},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":717,"content":1013},[1014],{"text":1015,"type":721},"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":723,"attrs":1017,"content":1018},{"level":972},[1019],{"text":1020,"type":721},"Chapter 6 - The Importance of Hydration",{"type":717,"content":1022},[1023],{"text":1024,"type":721},"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":723,"attrs":1026,"content":1027},{"level":972},[1028],{"text":1029,"type":721},"Chapter 7 - Real World Application Meal Prep",{"type":717,"content":1031},[1032],{"text":1033,"type":721},"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":723,"attrs":1035,"content":1036},{"level":972},[1037],{"text":1038,"type":721},"Chapter 8 - Post Workout Smoothie",{"type":717,"content":1040},[1041,1043,1049],{"text":1042,"type":721},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":1044,"type":721,"marks":1045},"Aaron Swenson",[1046],{"type":736,"attrs":1047},{"href":1048,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":1050,"type":721}," 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":723,"attrs":1052,"content":1053},{"level":972},[1054],{"text":1055,"type":721},"Chapter 9 - Question and Answers",{"type":717,"content":1057},[1058],{"text":1059,"type":721},"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":723,"attrs":1061,"content":1062},{"level":972},[1063],{"text":1064,"type":721},"Chapter 10 - How Fighters Cut Weight",{"type":717,"content":1066},[1067],{"text":1068,"type":721},"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":723,"attrs":1070,"content":1071},{"level":725},[1072],{"text":1073,"type":721},"The Making of The Nutrition Path",{"type":948,"attrs":1075},{"id":950,"body":1076},[1077],{"url":1078,"_uid":1079,"image":1080,"component":960,"copyright_details":1084},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":1081,"alt":1082,"name":7,"focus":7,"title":1082,"filename":1083,"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":717,"content":1086},[1087],{"text":1088,"type":721},"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":717,"content":1090},[1091],{"text":1092,"type":721},"Hear about his experience on set with the FightCamp team:",{"type":723,"attrs":1094,"content":1095},{"level":972},[1096],{"text":1097,"type":721},"Why is this series important for FightCamp members or anyone?",{"type":717,"content":1099},[1100],{"text":1101,"type":721},"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":723,"attrs":1103,"content":1104},{"level":972},[1105],{"text":1106,"type":721},"Why are you the perfect person to lead this series?",{"type":717,"content":1108},[1109],{"text":1110,"type":721},"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":723,"attrs":1112,"content":1113},{"level":972},[1114],{"text":1115,"type":721},"How did you get in contact with FightCamp?",{"type":717,"content":1117},[1118],{"text":1119,"type":721},"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":723,"attrs":1121,"content":1122},{"level":972},[1123],{"text":1124,"type":721},"What was your experience like on set?",{"type":717,"content":1126},[1127],{"text":1128,"type":721},"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":723,"attrs":1130,"content":1131},{"level":972},[1132],{"text":1133,"type":721},"What was your favorite part of the experience?",{"type":717,"content":1135},[1136],{"text":1137,"type":721},"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":723,"attrs":1139,"content":1140},{"level":972},[1141],{"text":1142,"type":721},"What is something you learned while you were on set filming with FightCamp?",{"type":717,"content":1144},[1145],{"text":1146,"type":721},"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":723,"attrs":1148,"content":1149},{"level":972},[1150],{"text":1151,"type":721},"What was the hardest part of the experience?",{"type":717,"content":1153},[1154],{"text":1155,"type":721},"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":723,"attrs":1157,"content":1158},{"level":972},[1159],{"text":1160,"type":721},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":717,"content":1162},[1163],{"text":1164,"type":721},"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":723,"attrs":1166,"content":1167},{"level":972},[1168],{"text":1169,"type":721},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":717,"content":1171},[1172],{"text":1173,"type":721},"They're a lot more enthusiastic! Their energy is unreal!",{"type":723,"attrs":1175,"content":1176},{"level":972},[1177],{"text":1178,"type":721},"How does FightCamp stand out in the fitness industry?",{"type":717,"content":1180},[1181],{"text":1182,"type":721},"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":723,"attrs":1184,"content":1185},{"level":972},[1186],{"text":1187,"type":721},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":717,"content":1189},[1190],{"text":1191,"type":721},"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":723,"attrs":1193,"content":1194},{"level":972},[1195],{"text":1196,"type":721},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":717,"content":1198},[1199],{"text":1200,"type":721},"You can't out train a poor diet.",{"type":723,"attrs":1202,"content":1203},{"level":972},[1204],{"text":1205,"type":721},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":717,"content":1207},[1208],{"text":1209,"type":721},"I did better than I expected on camera.",{"type":723,"attrs":1211,"content":1212},{"level":972},[1213],{"text":1214,"type":721},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":717,"content":1216},[1217],{"text":1218,"type":721},"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":723,"attrs":1220,"content":1221},{"level":972},[1222],{"text":1223,"type":721},"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":717,"content":1225},[1226],{"text":1227,"type":721},"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":723,"attrs":1229,"content":1230},{"level":972},[1231],{"text":1232,"type":721},"Anything else you would like to share?",{"type":717,"content":1234},[1235,1237,1241],{"text":1236,"type":721},"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":800,"type":721,"marks":1238},[1239],{"type":736,"attrs":1240},{"href":804,"uuid":48,"anchor":48,"target":740,"linktype":13},{"text":1242,"type":721}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":723,"attrs":1244,"content":1245},{"level":725},[1246],{"text":1247,"type":721},"Get Ready to Level Up",{"type":717,"content":1249},[1250,1251,1256],{"text":827,"type":721},{"text":829,"type":721,"marks":1252},[1253,1255],{"type":736,"attrs":1254},{"href":833,"uuid":48,"anchor":48,"target":740,"linktype":13},{"type":742},{"text":1257,"type":721}," 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":717,"content":1259},[1260],{"text":1261,"type":721},"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":717,"content":1263},[1264],{"text":1265,"type":721}," 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":1267,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1272,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1268,"component":118,"meta_info":1269,"meta_title":7,"block_image":1270,"cover_image":1271,"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":1276,"title":1277,"plugin":43,"description":1278},"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":1280,"alt":1281,"name":7,"focus":7,"title":1281,"filename":1282,"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,[866],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":1292,"created_at":1293,"published_at":1294,"updated_at":1295,"id":1296,"uuid":1297,"content":1298,"slug":1792,"full_slug":1793,"sort_by_date":48,"position":1794,"tag_list":1795,"is_startpage":9,"parent_id":867,"meta_data":48,"group_id":1796,"first_published_at":1797,"release_id":48,"lang":60,"path":870,"alternates":1798,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1299,"faqs":1300,"title":1292,"topic":1321,"author":1336,"content":1337,"category":1774,"schedule":1782,"component":851,"meta_info":1783,"cover_image":1787,"description":1790,"contributors":1791},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1301,1305,1309,1313,1317],{"_uid":1302,"answer":1303,"question":1304,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1306,"answer":1307,"question":1308,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1310,"answer":1311,"question":1312,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1314,"answer":1315,"question":1316,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1318,"answer":1319,"question":1320,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1322,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1334,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1335,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1323,"component":39,"meta_info":1331,"block_image":1332,"cover_image":1333,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1324,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1329,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1330,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1325,"component":118,"meta_info":1326,"meta_title":7,"block_image":1327,"cover_image":1328,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":714,"content":1338},[1339,1367,1379,1399,1404,1408,1413,1431,1436,1464,1469,1504,1509,1513,1517,1522,1526,1531,1535,1540,1551,1639,1644,1648,1659,1691,1696,1700,1705,1709,1714,1718,1723,1733,1761,1765],{"type":717,"content":1340},[1341,1343,1349,1351,1357,1359,1365],{"text":1342,"type":721},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1344,"type":721,"marks":1345},"cardiovascular disease",[1346],{"type":736,"attrs":1347},{"href":1348,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1350,"type":721},", ",{"text":1352,"type":721,"marks":1353},"diabetes",[1354],{"type":736,"attrs":1355},{"href":1356,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1358,"type":721},", and some types of ",{"text":1360,"type":721,"marks":1361},"cancer",[1362],{"type":736,"attrs":1363},{"href":1364,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1366,"type":721},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":948,"attrs":1368},{"id":1369,"body":1370},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1371],{"url":1372,"_uid":1373,"image":1374,"component":960,"copyright_details":1378},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1375,"alt":1376,"name":7,"focus":48,"title":1376,"filename":1377,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":717,"content":1380},[1381,1383,1389,1391,1397],{"text":1382,"type":721},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1384,"type":721,"marks":1385},"improve athletic performance",[1386],{"type":736,"attrs":1387},{"href":1388,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1390,"type":721},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1392,"type":721,"marks":1393},"protein needs",[1394],{"type":736,"attrs":1395},{"href":1396,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1398,"type":721}," as a boxer.",{"type":723,"attrs":1400,"content":1401},{"level":725},[1402],{"text":1403,"type":721},"How a Plant-Based Diet Supports Exercise Performance",{"type":717,"content":1405},[1406],{"text":1407,"type":721},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":723,"attrs":1409,"content":1410},{"level":972},[1411],{"text":1412,"type":721},"Cardiovascular Health",{"type":717,"content":1414},[1415,1421,1423,1429],{"text":1416,"type":721,"marks":1417},"Research",[1418],{"type":736,"attrs":1419},{"href":1420,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1422,"type":721}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1424,"type":721,"marks":1425},"study",[1426],{"type":736,"attrs":1427},{"href":1428,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1430,"type":721}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":723,"attrs":1432,"content":1433},{"level":972},[1434],{"text":1435,"type":721},"Inflammation",{"type":717,"content":1437},[1438,1440,1446,1448,1454,1456,1462],{"text":1439,"type":721},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1441,"type":721,"marks":1442},"antioxidants and anti-inflammatory",[1443],{"type":736,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1447,"type":721}," properties, thus helping reduce systemic ",{"text":1449,"type":721,"marks":1450},"inflammation and oxidative stress",[1451],{"type":736,"attrs":1452},{"href":1453,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1455,"type":721},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1457,"type":721,"marks":1458},"exercise-induced oxidative stress",[1459],{"type":736,"attrs":1460},{"href":1461,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1463,"type":721}," and inflammation. ",{"type":723,"attrs":1465,"content":1466},{"level":972},[1467],{"text":1468,"type":721},"Energy and Body Composition",{"type":717,"content":1470},[1471,1473,1479,1480,1486,1488,1494,1496,1502],{"text":1472,"type":721},"Plant-based diets have also been shown to effectively ",{"text":1474,"type":721,"marks":1475},"reduce body weight",[1476],{"type":736,"attrs":1477},{"href":1478,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1350,"type":721},{"text":1481,"type":721,"marks":1482},"BMI",[1483],{"type":736,"attrs":1484},{"href":1485,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1487,"type":721},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1489,"type":721,"marks":1490},"complex carbohydrates",[1491],{"type":736,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1495,"type":721},", which are essential for an athlete’s ",{"text":1497,"type":721,"marks":1498},"glycogen storage",[1499],{"type":736,"attrs":1500},{"href":1501,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1503,"type":721}," and performance. ",{"type":723,"attrs":1505,"content":1506},{"level":725},[1507],{"text":1508,"type":721},"How About Amino Acids?",{"type":717,"content":1510},[1511],{"text":1512,"type":721},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":717,"content":1514},[1515],{"text":1516,"type":721},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":723,"attrs":1518,"content":1519},{"level":725},[1520],{"text":1521,"type":721},"OK, This Sounds Great. But Where Do I Start?",{"type":717,"content":1523},[1524],{"text":1525,"type":721},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":723,"attrs":1527,"content":1528},{"level":972},[1529],{"text":1530,"type":721},"1. Know Where to Get Your Protein From ",{"type":717,"content":1532},[1533],{"text":1534,"type":721},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":723,"attrs":1536,"content":1537},{"level":972},[1538],{"text":1539,"type":721},"Plant-Based Protein Source & Protein Per Serving Size",{"type":948,"attrs":1541},{"id":1369,"body":1542},[1543],{"url":1544,"_uid":1545,"image":1546,"component":960,"copyright_details":1550},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1547,"alt":1548,"name":7,"focus":48,"title":1548,"filename":1549,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1552,"content":1553},"bullet_list",[1554,1561,1567,1573,1579,1585,1591,1597,1603,1609,1615,1621,1627,1633],{"type":1555,"content":1556},"list_item",[1557],{"type":717,"content":1558},[1559],{"text":1560,"type":721},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1555,"content":1562},[1563],{"type":717,"content":1564},[1565],{"text":1566,"type":721},"Tempeh (½ cup) = 15 grams",{"type":1555,"content":1568},[1569],{"type":717,"content":1570},[1571],{"text":1572,"type":721},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1555,"content":1574},[1575],{"type":717,"content":1576},[1577],{"text":1578,"type":721},"Tofu (3 oz) = 10 grams",{"type":1555,"content":1580},[1581],{"type":717,"content":1582},[1583],{"text":1584,"type":721},"Edamame (½ cup) = 9 grams",{"type":1555,"content":1586},[1587],{"type":717,"content":1588},[1589],{"text":1590,"type":721},"Lentils (½ cup) = 9 grams",{"type":1555,"content":1592},[1593],{"type":717,"content":1594},[1595],{"text":1596,"type":721},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1555,"content":1598},[1599],{"type":717,"content":1600},[1601],{"text":1602,"type":721},"Beans (½ cup) = 8 grams",{"type":1555,"content":1604},[1605],{"type":717,"content":1606},[1607],{"text":1608,"type":721},"Peanut Butter (2 tbsp) = 8 grams",{"type":1555,"content":1610},[1611],{"type":717,"content":1612},[1613],{"text":1614,"type":721},"Chickpeas (½ cup) = 7 grams",{"type":1555,"content":1616},[1617],{"type":717,"content":1618},[1619],{"text":1620,"type":721},"Chia Seeds (2 tbsp) = 6 grams",{"type":1555,"content":1622},[1623],{"type":717,"content":1624},[1625],{"text":1626,"type":721},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1555,"content":1628},[1629],{"type":717,"content":1630},[1631],{"text":1632,"type":721},"Quinoa, cooked (½ cup) = 6 grams",{"type":1555,"content":1634},[1635],{"type":717,"content":1636},[1637],{"text":1638,"type":721},"Oatmeal (½ cup) = 5 grams",{"type":723,"attrs":1640,"content":1641},{"level":972},[1642],{"text":1643,"type":721},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":717,"content":1645},[1646],{"text":1647,"type":721},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":948,"attrs":1649},{"id":1369,"body":1650},[1651],{"url":1652,"_uid":1653,"image":1654,"component":960,"copyright_details":1658},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1655,"alt":1656,"name":7,"focus":48,"title":1656,"filename":1657,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1552,"content":1660},[1661,1667,1673,1679,1685],{"type":1555,"content":1662},[1663],{"type":717,"content":1664},[1665],{"text":1666,"type":721},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1555,"content":1668},[1669],{"type":717,"content":1670},[1671],{"text":1672,"type":721},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1555,"content":1674},[1675],{"type":717,"content":1676},[1677],{"text":1678,"type":721},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1555,"content":1680},[1681],{"type":717,"content":1682},[1683],{"text":1684,"type":721},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":1555,"content":1686},[1687],{"type":717,"content":1688},[1689],{"text":1690,"type":721},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":723,"attrs":1692,"content":1693},{"level":972},[1694],{"text":1695,"type":721},"3. Set Small, Realistic Goals",{"type":717,"content":1697},[1698],{"text":1699,"type":721},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":723,"attrs":1701,"content":1702},{"level":972},[1703],{"text":1704,"type":721},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":717,"content":1706},[1707],{"text":1708,"type":721},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":723,"attrs":1710,"content":1711},{"level":972},[1712],{"text":1713,"type":721},"5. Don’t Aim for Perfection",{"type":717,"content":1715},[1716],{"text":1717,"type":721},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":723,"attrs":1719,"content":1720},{"level":725},[1721],{"text":1722,"type":721},"The Real MVP",{"type":948,"attrs":1724},{"id":1369,"body":1725},[1726],{"url":1727,"_uid":1728,"image":1729,"component":960,"copyright_details":1732},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1730,"alt":1656,"name":7,"focus":48,"title":1656,"filename":1731,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":717,"content":1734},[1735,1737,1743,1745,1751,1753,1759],{"text":1736,"type":721},"A well-planned plant-based diet is ",{"text":1738,"type":721,"marks":1739},"nutritionally adequate",[1740],{"type":736,"attrs":1741},{"href":1742,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1744,"type":721}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":1746,"type":721,"marks":1747},"anti-inflammatory",[1748],{"type":736,"attrs":1749},{"href":1750,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1752,"type":721},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":1754,"type":721,"marks":1755},"Mike Tyson",[1756],{"type":736,"attrs":1757},{"href":1758,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1760,"type":721},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":723,"attrs":1762,"content":1763},{"level":725},[1764],{"text":823,"type":721},{"type":717,"content":1766},[1767,1768,1772],{"text":827,"type":721},{"text":829,"type":721,"marks":1769},[1770],{"type":736,"attrs":1771},{"href":833,"uuid":48,"anchor":48,"target":740,"linktype":13},{"text":1773,"type":721}," 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":1775,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1780,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1781,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1776,"component":118,"meta_info":1777,"meta_title":7,"block_image":1778,"cover_image":1779,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1784,"title":1785,"plugin":43,"description":1786},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":1788,"alt":1548,"name":7,"focus":48,"title":1548,"filename":1789,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[866],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1800,"created_at":1801,"published_at":1802,"updated_at":1803,"id":1804,"uuid":1805,"content":1806,"slug":2136,"full_slug":2137,"sort_by_date":48,"position":2138,"tag_list":2139,"is_startpage":9,"parent_id":867,"meta_data":48,"group_id":2140,"first_published_at":1802,"release_id":48,"lang":60,"path":870,"alternates":2141,"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":1807,"faqs":1808,"title":1800,"topic":1825,"author":1840,"content":1841,"category":2117,"schedule":2125,"component":851,"meta_info":2126,"cover_image":2130,"description":2134,"contributors":2135},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[1809,1813,1817,1821],{"_uid":1810,"answer":1811,"question":1812,"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":1814,"answer":1815,"question":1816,"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":1818,"answer":1819,"question":1820,"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":1822,"answer":1823,"question":1824,"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":1826,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1838,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1839,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1827,"component":39,"meta_info":1835,"block_image":1836,"cover_image":1837,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1828,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1833,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1834,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1829,"component":118,"meta_info":1830,"meta_title":7,"block_image":1831,"cover_image":1832,"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":714,"content":1842},[1843,1847,1851,1855,1859,1862,1866,1870,2014,2018,2022,2026,2031,2052,2084,2089,2099,2104,2113],{"type":717,"content":1844},[1845],{"text":1846,"type":721},"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":717,"content":1848},[1849],{"text":1850,"type":721},"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":717,"content":1852},[1853],{"text":1854,"type":721},"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":723,"attrs":1856,"content":1857},{"level":725},[1858],{"text":1812,"type":721},{"type":717,"content":1860},[1861],{"text":1811,"type":721},{"type":723,"attrs":1863,"content":1864},{"level":725},[1865],{"text":1816,"type":721},{"type":717,"content":1867},[1868],{"text":1869,"type":721},"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":1552,"content":1871},[1872,1906,1951,1982],{"type":1555,"content":1873},[1874,1878],{"type":717,"content":1875},[1876],{"text":1877,"type":721},"Physical Activity",{"type":1552,"content":1879},[1880,1886,1892],{"type":1555,"content":1881},[1882],{"type":717,"content":1883},[1884],{"text":1885,"type":721},"Exercise/cardio routines",{"type":1555,"content":1887},[1888],{"type":717,"content":1889},[1890],{"text":1891,"type":721},"Personal programming",{"type":1555,"content":1893},[1894,1898],{"type":717,"content":1895},[1896],{"text":1897,"type":721},"Event preparation ",{"type":1552,"content":1899},[1900],{"type":1555,"content":1901},[1902],{"type":717,"content":1903},[1904],{"text":1905,"type":721},"Obstacle course training, race training (running, biking, swimming)",{"type":1555,"content":1907},[1908,1911],{"type":717,"content":1909},[1910],{"text":433,"type":721},{"type":1552,"content":1912},[1913,1919,1925],{"type":1555,"content":1914},[1915],{"type":717,"content":1916},[1917],{"text":1918,"type":721},"Meal planning",{"type":1555,"content":1920},[1921],{"type":717,"content":1922},[1923],{"text":1924,"type":721},"Dieting",{"type":1555,"content":1926},[1927,1931],{"type":717,"content":1928},[1929],{"text":1930,"type":721},"Teaching nutritional information",{"type":1552,"content":1932},[1933,1939,1945],{"type":1555,"content":1934},[1935],{"type":717,"content":1936},[1937],{"text":1938,"type":721},"Calories",{"type":1555,"content":1940},[1941],{"type":717,"content":1942},[1943],{"text":1944,"type":721},"Macros/micros",{"type":1555,"content":1946},[1947],{"type":717,"content":1948},[1949],{"text":1950,"type":721},"Supplementation",{"type":1555,"content":1952},[1953,1956],{"type":717,"content":1954},[1955],{"text":406,"type":721},{"type":1552,"content":1957},[1958,1964,1970,1976],{"type":1555,"content":1959},[1960],{"type":717,"content":1961},[1962],{"text":1963,"type":721},"Stress reduction",{"type":1555,"content":1965},[1966],{"type":717,"content":1967},[1968],{"text":1969,"type":721},"Habit formation",{"type":1555,"content":1971},[1972],{"type":717,"content":1973},[1974],{"text":1975,"type":721},"Improving self-image ",{"type":1555,"content":1977},[1978],{"type":717,"content":1979},[1980],{"text":1981,"type":721},"Practicing positive mindset creation",{"type":1555,"content":1983},[1984,1988],{"type":717,"content":1985},[1986],{"text":1987,"type":721},"Personal Wellness",{"type":1552,"content":1989},[1990,1996,2002,2008],{"type":1555,"content":1991},[1992],{"type":717,"content":1993},[1994],{"text":1995,"type":721},"Work-life balance",{"type":1555,"content":1997},[1998],{"type":717,"content":1999},[2000],{"text":2001,"type":721},"Increasing life satisfaction",{"type":1555,"content":2003},[2004],{"type":717,"content":2005},[2006],{"text":2007,"type":721},"Prioritizing self-care",{"type":1555,"content":2009},[2010],{"type":717,"content":2011},[2012],{"text":2013,"type":721},"Time management",{"type":723,"attrs":2015,"content":2016},{"level":725},[2017],{"text":1820,"type":721},{"type":717,"content":2019},[2020],{"text":2021,"type":721},"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":717,"content":2023},[2024],{"text":2025,"type":721},"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":723,"attrs":2027,"content":2028},{"level":725},[2029],{"text":2030,"type":721},"What to Look For?",{"type":717,"content":2032},[2033,2035,2040,2042,2046,2048,2050],{"text":2034,"type":721},"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":2036,"type":721,"marks":2037},"Are they certified? (Note: ",[2038],{"type":2039},"italic",{"text":2041,"type":721},"credentials do not always mean being qualified)",{"text":2043,"type":721,"marks":2044}," Do their clients have promising success? What is the value of what they are offering? ",[2045],{"type":2039},{"text":2047,"type":721},"It’s important to make sure the coach you choose is the right fit for you.",{"type":2049},"hard_break",{"text":2051,"type":721},"Things to keep in mind when researching:",{"type":1552,"content":2053},[2054,2060,2066,2072,2078],{"type":1555,"content":2055},[2056],{"type":717,"content":2057},[2058],{"text":2059,"type":721},"Degrees",{"type":1555,"content":2061},[2062],{"type":717,"content":2063},[2064],{"text":2065,"type":721},"Licenses",{"type":1555,"content":2067},[2068],{"type":717,"content":2069},[2070],{"text":2071,"type":721},"Accredited certifications",{"type":1555,"content":2073},[2074],{"type":717,"content":2075},[2076],{"text":2077,"type":721},"Client testimonies or reviews",{"type":1555,"content":2079},[2080],{"type":717,"content":2081},[2082],{"text":2083,"type":721},"Success stories",{"type":723,"attrs":2085,"content":2086},{"level":725},[2087],{"text":2088,"type":721},"Your Road to Wellness",{"type":717,"content":2090},[2091,2093,2097],{"text":2092,"type":721},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":2094,"type":721,"marks":2095},"x, y or z ",[2096],{"type":2039},{"text":2098,"type":721},"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":723,"attrs":2100,"content":2101},{"level":725},[2102],{"text":2103,"type":721},"Train Like A Fighter",{"type":717,"content":2105},[2106,2107,2112],{"text":827,"type":721},{"text":829,"type":721,"marks":2108},[2109],{"type":736,"attrs":2110},{"href":833,"uuid":48,"anchor":48,"custom":2111,"target":740,"linktype":13},{},{"text":1257,"type":721},{"type":717,"content":2114},[2115],{"text":2116,"type":721},"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":2118,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2123,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2119,"component":118,"meta_info":2120,"meta_title":7,"block_image":2121,"cover_image":2122,"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":2127,"title":2128,"plugin":43,"description":2129},"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":2131,"alt":2132,"name":7,"focus":7,"title":2132,"filename":2133,"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,[866],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":2143,"created_at":2144,"published_at":2145,"updated_at":2146,"id":2147,"uuid":2148,"content":2149,"slug":2441,"full_slug":2442,"sort_by_date":48,"position":2443,"tag_list":2444,"is_startpage":9,"parent_id":867,"meta_data":48,"group_id":2445,"first_published_at":2145,"release_id":48,"lang":60,"path":870,"alternates":2446,"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":2150,"faqs":2151,"title":2143,"topic":2164,"author":911,"content":2179,"category":2423,"schedule":2431,"component":851,"meta_info":2432,"cover_image":2436,"description":2435,"contributors":2440},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2152,2156,2160],{"_uid":2153,"answer":2154,"question":2155,"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":2157,"answer":2158,"question":2159,"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":2161,"answer":2162,"question":2163,"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":2165,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2177,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2178,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2166,"component":39,"meta_info":2174,"block_image":2175,"cover_image":2176,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2167,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2172,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2168,"component":118,"meta_info":2169,"meta_title":7,"block_image":2170,"cover_image":2171,"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":714,"content":2180},[2181,2185,2197,2201,2206,2218,2230,2250,2259,2271,2276,2302,2312,2317,2321,2326,2338,2343,2347,2352,2356,2361,2372,2377,2387,2399,2411,2415],{"type":717,"content":2182},[2183],{"text":2184,"type":721},"Have you been waiting for permission to take more naps? Here it is.",{"type":717,"content":2186},[2187,2189,2195],{"text":2188,"type":721},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2190,"type":721,"marks":2191},"muscle recovery",[2192],{"type":736,"attrs":2193},{"href":2194,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2196,"type":721},". 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":717,"content":2198},[2199],{"text":2200,"type":721},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":723,"attrs":2202,"content":2203},{"level":725},[2204],{"text":2205,"type":721},"How Does Napping Help Boxing Performance?",{"type":948,"attrs":2207},{"id":2208,"body":2209},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2210],{"url":2211,"_uid":2212,"image":2213,"component":960,"copyright_details":2217},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2214,"alt":2215,"name":7,"focus":48,"title":2215,"filename":2216,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":717,"content":2219},[2220,2222,2228],{"text":2221,"type":721},"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":2223,"type":721,"marks":2224},"10 minutes of sleep",[2225],{"type":736,"attrs":2226},{"href":2227,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2229,"type":721}," can hold many benefits for the body and mind.",{"type":717,"content":2231},[2232,2234,2240,2242,2248],{"text":2233,"type":721},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2235,"type":721,"marks":2236},"Dr. Amy Bender",[2237],{"type":736,"attrs":2238},{"href":2239,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2241,"type":721}," 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":2243,"type":721,"marks":2244},"Rocky Harris",[2245],{"type":736,"attrs":2246},{"href":2247,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2249,"type":721},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":948,"attrs":2251},{"id":2208,"body":2252},[2253],{"_uid":2254,"text":2255,"image":2256,"author":2257,"component":2258},"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":717,"content":2260},[2261,2263,2269],{"text":2262,"type":721},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2264,"type":721,"marks":2265},"interview with CBS Sports",[2266],{"type":736,"attrs":2267},{"href":2268,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2270,"type":721},". 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":723,"attrs":2272,"content":2273},{"level":725},[2274],{"text":2275,"type":721},"Benefits of Napping",{"type":1552,"content":2277},[2278,2284,2290,2296],{"type":1555,"content":2279},[2280],{"type":717,"content":2281},[2282],{"text":2283,"type":721},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":1555,"content":2285},[2286],{"type":717,"content":2287},[2288],{"text":2289,"type":721},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":1555,"content":2291},[2292],{"type":717,"content":2293},[2294],{"text":2295,"type":721},"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":1555,"content":2297},[2298],{"type":717,"content":2299},[2300],{"text":2301,"type":721},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":948,"attrs":2303},{"id":2208,"body":2304},[2305],{"url":2306,"_uid":2307,"image":2308,"component":960,"copyright_details":2311},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2309,"alt":2215,"name":7,"focus":48,"title":2215,"filename":2310,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":723,"attrs":2313,"content":2314},{"level":725},[2315],{"text":2316,"type":721},"The Art of a Successful Snooze",{"type":717,"content":2318},[2319],{"text":2320,"type":721},"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":723,"attrs":2322,"content":2323},{"level":972},[2324],{"text":2325,"type":721},"Timing",{"type":717,"content":2327},[2328,2330,2336],{"text":2329,"type":721},"The ideal time for a nap is ",{"text":2331,"type":721,"marks":2332},"early afternoon",[2333],{"type":736,"attrs":2334},{"href":2335,"uuid":48,"anchor":48,"target":740,"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":2337,"type":721},", 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":723,"attrs":2339,"content":2340},{"level":972},[2341],{"text":2342,"type":721},"Length ",{"type":717,"content":2344},[2345],{"text":2346,"type":721},"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":723,"attrs":2348,"content":2349},{"level":972},[2350],{"text":2351,"type":721},"Setting",{"type":717,"content":2353},[2354],{"text":2355,"type":721},"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":723,"attrs":2357,"content":2358},{"level":972},[2359],{"text":2360,"type":721},"Scheduling",{"type":717,"content":2362},[2363,2365,2370],{"text":2364,"type":721},"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":2366,"type":721,"marks":2367},"Dr. Bender recommends",[2368],{"type":736,"attrs":2369},{"href":2239,"uuid":48,"anchor":48,"target":740,"linktype":13},{"text":2371,"type":721}," an extended nap length of around 90 minutes for athletes.",{"type":723,"attrs":2373,"content":2374},{"level":725},[2375],{"text":2376,"type":721},"Dreaming of Greatness",{"type":948,"attrs":2378},{"id":2208,"body":2379},[2380],{"url":2381,"_uid":2382,"image":2383,"component":960,"copyright_details":2386},{"id":7,"url":7,"linktype":954,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2384,"alt":2215,"name":7,"focus":48,"title":2215,"filename":2385,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":717,"content":2388},[2389,2391,2397],{"text":2390,"type":721},"Boxing training is all about making ",{"text":2392,"type":721,"marks":2393},"healthy lifestyle choices",[2394],{"type":736,"attrs":2395},{"href":2396,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2398,"type":721},", 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":717,"content":2400},[2401,2403,2409],{"text":2402,"type":721},"When you’re training hard, remember that ",{"text":2404,"type":721,"marks":2405},"recovery",[2406],{"type":736,"attrs":2407},{"href":2408,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2410,"type":721}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":723,"attrs":2412,"content":2413},{"level":725},[2414],{"text":823,"type":721},{"type":717,"content":2416},[2417,2418,2422],{"text":827,"type":721},{"text":829,"type":721,"marks":2419},[2420],{"type":736,"attrs":2421},{"href":833,"uuid":48,"anchor":48,"target":740,"linktype":13},{"text":1773,"type":721},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2424,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2429,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2430,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2425,"component":118,"meta_info":2426,"meta_title":7,"block_image":2427,"cover_image":2428,"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":2433,"title":2434,"plugin":43,"description":2435},"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":2437,"alt":2438,"name":7,"focus":48,"title":2438,"filename":2439,"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,[866],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2448,"created_at":2449,"published_at":2450,"updated_at":2451,"id":2452,"uuid":2453,"content":2454,"slug":2697,"full_slug":2698,"sort_by_date":48,"position":2699,"tag_list":2700,"is_startpage":9,"parent_id":867,"meta_data":48,"group_id":2701,"first_published_at":2450,"release_id":48,"lang":60,"path":870,"alternates":2702,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":2455,"faqs":2456,"title":2448,"topic":2481,"author":2496,"content":2497,"category":2678,"schedule":2686,"component":851,"meta_info":2687,"cover_image":2691,"description":2695,"contributors":2696},"15047e90-1cb3-49d0-a81f-1e2be9236592",[2457,2461,2465,2469,2473,2477],{"_uid":2458,"answer":2459,"question":2460,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":2462,"answer":2463,"question":2464,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":2466,"answer":2467,"question":2468,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":2470,"answer":2471,"question":2472,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":2474,"answer":2475,"question":2476,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":2478,"answer":2479,"question":2480,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2482,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2494,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2495,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2483,"component":39,"meta_info":2491,"block_image":2492,"cover_image":2493,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2484,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2489,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2490,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2485,"component":118,"meta_info":2486,"meta_title":7,"block_image":2487,"cover_image":2488,"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":714,"content":2498},[2499,2503,2507,2511,2519,2523,2527,2531,2567,2571,2574,2578,2582,2628,2632,2646,2656,2660,2664,2675],{"type":717,"content":2500},[2501],{"text":2502,"type":721},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":717,"content":2504},[2505],{"text":2506,"type":721},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":723,"attrs":2508,"content":2509},{"level":725},[2510],{"text":2460,"type":721},{"type":717,"content":2512},[2513,2515],{"text":2514,"type":721},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":2516,"type":721,"marks":2517},"Yikes.",[2518],{"type":2039},{"type":717,"content":2520},[2521],{"text":2522,"type":721},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":723,"attrs":2524,"content":2525},{"level":725},[2526],{"text":2464,"type":721},{"type":717,"content":2528},[2529],{"text":2530,"type":721},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":2532,"attrs":2533,"content":2536},"ordered_list",{"order":2534},{"order":2535},1,[2537,2543,2549,2555,2561],{"type":1555,"content":2538},[2539],{"type":717,"content":2540},[2541],{"text":2542,"type":721},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":1555,"content":2544},[2545],{"type":717,"content":2546},[2547],{"text":2548,"type":721},"Use devices at eye level to prevent bad posture habits.",{"type":1555,"content":2550},[2551],{"type":717,"content":2552},[2553],{"text":2554,"type":721},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":1555,"content":2556},[2557],{"type":717,"content":2558},[2559],{"text":2560,"type":721},"Do neck and shoulder stretches regularly.",{"type":1555,"content":2562},[2563],{"type":717,"content":2564},[2565],{"text":2566,"type":721},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":723,"attrs":2568,"content":2569},{"level":725},[2570],{"text":2468,"type":721},{"type":717,"content":2572},[2573],{"text":2467,"type":721},{"type":723,"attrs":2575,"content":2576},{"level":725},[2577],{"text":2472,"type":721},{"type":717,"content":2579},[2580],{"text":2581,"type":721},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":2532,"attrs":2583,"content":2585},{"order":2584},{"order":2535},[2586,2592,2598,2604,2610,2616,2622],{"type":1555,"content":2587},[2588],{"type":717,"content":2589},[2590],{"text":2591,"type":721},"Neck Rolls (both directions)",{"type":1555,"content":2593},[2594],{"type":717,"content":2595},[2596],{"text":2597,"type":721},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":1555,"content":2599},[2600],{"type":717,"content":2601},[2602],{"text":2603,"type":721},"Chin Tucks",{"type":1555,"content":2605},[2606],{"type":717,"content":2607},[2608],{"text":2609,"type":721},"Arm Circles",{"type":1555,"content":2611},[2612],{"type":717,"content":2613},[2614],{"text":2615,"type":721},"Rows",{"type":1555,"content":2617},[2618],{"type":717,"content":2619},[2620],{"text":2621,"type":721},"Chest Openers ",{"type":1555,"content":2623},[2624],{"type":717,"content":2625},[2626],{"text":2627,"type":721},"Shoulder Squeezes",{"type":723,"attrs":2629,"content":2630},{"level":725},[2631],{"text":2476,"type":721},{"type":717,"content":2633},[2634,2636,2644],{"text":2635,"type":721},"With movements and stretches to promote proper ",{"text":2637,"type":721,"marks":2638},"posture",[2639,2643],{"type":736,"attrs":2640},{"href":2641,"uuid":48,"anchor":48,"custom":2642,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":742},{"text":2645,"type":721},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":723,"attrs":2647,"content":2648},{"level":725},[2649,2651],{"text":2650,"type":721},"How Can Boxing Help Alleviate Tech Neck?",{"text":2652,"type":721,"marks":2653}," ",[2654],{"type":2655},"bold",{"type":717,"content":2657},[2658],{"text":2659,"type":721},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":723,"attrs":2661,"content":2662},{"level":725},[2663],{"text":823,"type":721},{"type":717,"content":2665},[2666,2668,2674],{"text":2667,"type":721},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":829,"type":721,"marks":2669},[2670,2673],{"type":736,"attrs":2671},{"href":833,"uuid":48,"anchor":48,"custom":2672,"target":740,"linktype":13},{},{"type":742},{"text":1257,"type":721},{"type":717,"content":2676},[2677],{"text":2116,"type":721},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2679,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2684,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2680,"component":118,"meta_info":2681,"meta_title":7,"block_image":2682,"cover_image":2683,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2688,"title":2689,"plugin":43,"description":2690},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":2692,"alt":2693,"name":7,"focus":7,"title":2693,"filename":2694,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[866],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":2704,"created_at":2705,"published_at":2706,"updated_at":2707,"id":2708,"uuid":2709,"content":2710,"slug":2925,"full_slug":2926,"sort_by_date":48,"position":2927,"tag_list":2928,"is_startpage":9,"parent_id":867,"meta_data":48,"group_id":2929,"first_published_at":2930,"release_id":48,"lang":60,"path":870,"alternates":2931,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":2711,"faqs":2712,"title":2704,"topic":2745,"author":2760,"content":2761,"category":2906,"schedule":2914,"component":851,"meta_info":2915,"cover_image":2919,"description":2923,"contributors":2924},"cb154773-a461-4e7f-8fa3-509a355410cd",[2713,2717,2721,2725,2729,2733,2737,2741],{"_uid":2714,"answer":2715,"question":2716,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":2718,"answer":2719,"question":2720,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":2722,"answer":2723,"question":2724,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":2726,"answer":2727,"question":2728,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":2730,"answer":2731,"question":2732,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":2734,"answer":2735,"question":2736,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":2738,"answer":2739,"question":2740,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":2742,"answer":2743,"question":2744,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2746,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2758,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2759,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2747,"component":39,"meta_info":2755,"block_image":2756,"cover_image":2757,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2748,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2753,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2754,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2749,"component":118,"meta_info":2750,"meta_title":7,"block_image":2751,"cover_image":2752,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":714,"content":2762},[2763,2767,2781,2785,2799,2804,2836,2840,2843,2847,2850,2854,2857,2861,2865,2869,2872,2876,2879,2884,2888,2893,2903],{"type":717,"content":2764},[2765],{"text":2766,"type":721},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":948,"attrs":2768},{"id":2769,"body":2770},"33364d76-077d-411d-996c-9da95986ad05",[2771],{"_uid":2772,"link":2773,"image":2775,"title":2779,"component":2780},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":2774,"target":740,"linktype":13,"fieldtype":14,"cached_url":2774},"https://youtu.be/lOA9rPKcLSI",{"id":2776,"alt":2777,"name":7,"focus":7,"title":2777,"filename":2778,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":723,"attrs":2782,"content":2783},{"level":725},[2784],{"text":2716,"type":721},{"type":717,"content":2786},[2787,2789,2797],{"text":2788,"type":721},"A ",{"text":2790,"type":721,"marks":2791},"traditional Chinese medicine",[2792,2796],{"type":736,"attrs":2793},{"href":2794,"uuid":48,"anchor":48,"custom":2795,"target":740,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":742},{"text":2798,"type":721},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":723,"attrs":2800,"content":2801},{"level":972},[2802],{"text":2803,"type":721},"Benefits of Muscle Scraping",{"type":1552,"content":2805},[2806,2812,2818,2824,2830],{"type":1555,"content":2807},[2808],{"type":717,"content":2809},[2810],{"text":2811,"type":721},"Improves blood circulation",{"type":1555,"content":2813},[2814],{"type":717,"content":2815},[2816],{"text":2817,"type":721},"Increases range of motion in the muscle",{"type":1555,"content":2819},[2820],{"type":717,"content":2821},[2822],{"text":2823,"type":721},"Relieves muscle pain or stiffness",{"type":1555,"content":2825},[2826],{"type":717,"content":2827},[2828],{"text":2829,"type":721},"Promotes metabolic cell repair",{"type":1555,"content":2831},[2832],{"type":717,"content":2833},[2834],{"text":2835,"type":721},"Stimulates muscle healing and recovery",{"type":723,"attrs":2837,"content":2838},{"level":725},[2839],{"text":2724,"type":721},{"type":717,"content":2841},[2842],{"text":2723,"type":721},{"type":723,"attrs":2844,"content":2845},{"level":725},[2846],{"text":2728,"type":721},{"type":717,"content":2848},[2849],{"text":2727,"type":721},{"type":723,"attrs":2851,"content":2852},{"level":725},[2853],{"text":2732,"type":721},{"type":717,"content":2855},[2856],{"text":2731,"type":721},{"type":723,"attrs":2858,"content":2859},{"level":725},[2860],{"text":2736,"type":721},{"type":717,"content":2862},[2863],{"text":2864,"type":721},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":723,"attrs":2866,"content":2867},{"level":725},[2868],{"text":2740,"type":721},{"type":717,"content":2870},[2871],{"text":2739,"type":721},{"type":723,"attrs":2873,"content":2874},{"level":725},[2875],{"text":2744,"type":721},{"type":717,"content":2877},[2878],{"text":2743,"type":721},{"type":723,"attrs":2880,"content":2881},{"level":725},[2882],{"text":2883,"type":721},"Muscle Scraping - Smash or Pass?",{"type":717,"content":2885},[2886],{"text":2887,"type":721},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":723,"attrs":2889,"content":2890},{"level":725},[2891],{"text":2892,"type":721},"Train and Recover Like a Fighter",{"type":717,"content":2894},[2895,2896,2902],{"text":827,"type":721},{"text":829,"type":721,"marks":2897},[2898,2901],{"type":736,"attrs":2899},{"href":833,"uuid":48,"anchor":48,"custom":2900,"target":740,"linktype":13},{},{"type":742},{"text":1257,"type":721},{"type":717,"content":2904},[2905],{"text":2116,"type":721},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2907,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2912,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2913,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2908,"component":118,"meta_info":2909,"meta_title":7,"block_image":2910,"cover_image":2911,"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":2916,"title":2917,"plugin":43,"description":2918},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":2920,"alt":2921,"name":7,"focus":7,"title":2921,"filename":2922,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[866],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":851,"created_at":2933,"published_at":2934,"updated_at":2935,"id":2936,"uuid":2937,"content":2938,"slug":851,"full_slug":2959,"sort_by_date":48,"position":446,"tag_list":2960,"is_startpage":9,"parent_id":2961,"meta_data":48,"group_id":2962,"first_published_at":2963,"release_id":48,"lang":60,"path":7,"alternates":2964,"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":2939,"component":2940,"meta_info":2941,"custom_content_list":2943},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2942,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2944,2949,2954],{"_uid":2945,"label":2946,"value":2947,"dev_id":2948,"component":721},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2950,"label":2951,"value":2952,"dev_id":2953,"component":721},"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":2955,"label":2956,"value":2957,"dev_id":2958,"component":721},"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",[],1785892882217]