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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":676,"answer":677,"question":678,"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":680,"answer":681,"question":682,"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":684,"answer":685,"question":686,"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":688,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":690,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":720,"full_slug":721,"sort_by_date":48,"position":501,"tag_list":722,"is_startpage":9,"parent_id":723,"meta_data":48,"group_id":724,"first_published_at":725,"release_id":48,"lang":60,"path":48,"alternates":726,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":717,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":719,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":714,"alt":712,"name":712,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":728,"content":729},"doc",[730,762,777,797,804,808,814,832,837,865,870,905,910,914,918,923,927,932,936,941,952,1040,1045,1049,1060,1092,1097,1101,1106,1110,1115,1119,1124,1134,1162,1167],{"type":731,"content":732},"paragraph",[733,736,744,746,752,754,760],{"text":734,"type":735},"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",{"text":737,"type":735,"marks":738},"cardiovascular disease",[739],{"type":740,"attrs":741},"link",{"href":742,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full","_blank",{"text":745,"type":735},", ",{"text":747,"type":735,"marks":748},"diabetes",[749],{"type":740,"attrs":750},{"href":751,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":753,"type":735},", and some types of ",{"text":755,"type":735,"marks":756},"cancer",[757],{"type":740,"attrs":758},{"href":759,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":761,"type":735},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":763,"attrs":764},"blok",{"id":765,"body":766},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[767],{"url":768,"_uid":770,"image":771,"component":775,"copyright_details":776},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"story","i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":772,"alt":773,"name":7,"focus":48,"title":773,"filename":774,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png","content_image",[],{"type":731,"content":778},[779,781,787,789,795],{"text":780,"type":735},"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":782,"type":735,"marks":783},"improve athletic performance",[784],{"type":740,"attrs":785},{"href":786,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":788,"type":735},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":790,"type":735,"marks":791},"protein needs",[792],{"type":740,"attrs":793},{"href":794,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":796,"type":735}," as a boxer.",{"type":798,"attrs":799,"content":801},"heading",{"level":800},2,[802],{"text":803,"type":735},"How a Plant-Based Diet Supports Exercise Performance",{"type":731,"content":805},[806],{"text":807,"type":735},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":798,"attrs":809,"content":811},{"level":810},3,[812],{"text":813,"type":735},"Cardiovascular Health",{"type":731,"content":815},[816,822,824,830],{"text":817,"type":735,"marks":818},"Research",[819],{"type":740,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":823,"type":735}," 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":825,"type":735,"marks":826},"study",[827],{"type":740,"attrs":828},{"href":829,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":831,"type":735}," 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":798,"attrs":833,"content":834},{"level":810},[835],{"text":836,"type":735},"Inflammation",{"type":731,"content":838},[839,841,847,849,855,857,863],{"text":840,"type":735},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":842,"type":735,"marks":843},"antioxidants and anti-inflammatory",[844],{"type":740,"attrs":845},{"href":846,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":848,"type":735}," properties, thus helping reduce systemic ",{"text":850,"type":735,"marks":851},"inflammation and oxidative stress",[852],{"type":740,"attrs":853},{"href":854,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":856,"type":735},". 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":858,"type":735,"marks":859},"exercise-induced oxidative stress",[860],{"type":740,"attrs":861},{"href":862,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":864,"type":735}," and inflammation. ",{"type":798,"attrs":866,"content":867},{"level":810},[868],{"text":869,"type":735},"Energy and Body Composition",{"type":731,"content":871},[872,874,880,881,887,889,895,897,903],{"text":873,"type":735},"Plant-based diets have also been shown to effectively ",{"text":875,"type":735,"marks":876},"reduce body weight",[877],{"type":740,"attrs":878},{"href":879,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":745,"type":735},{"text":882,"type":735,"marks":883},"BMI",[884],{"type":740,"attrs":885},{"href":886,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":888,"type":735},", 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":890,"type":735,"marks":891},"complex carbohydrates",[892],{"type":740,"attrs":893},{"href":894,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":896,"type":735},", which are essential for an athlete’s ",{"text":898,"type":735,"marks":899},"glycogen storage",[900],{"type":740,"attrs":901},{"href":902,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":904,"type":735}," and performance. ",{"type":798,"attrs":906,"content":907},{"level":800},[908],{"text":909,"type":735},"How About Amino Acids?",{"type":731,"content":911},[912],{"text":913,"type":735},"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":731,"content":915},[916],{"text":917,"type":735},"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":798,"attrs":919,"content":920},{"level":800},[921],{"text":922,"type":735},"OK, This Sounds Great. But Where Do I Start?",{"type":731,"content":924},[925],{"text":926,"type":735},"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":798,"attrs":928,"content":929},{"level":810},[930],{"text":931,"type":735},"1. Know Where to Get Your Protein From ",{"type":731,"content":933},[934],{"text":935,"type":735},"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":798,"attrs":937,"content":938},{"level":810},[939],{"text":940,"type":735},"Plant-Based Protein Source & Protein Per Serving Size",{"type":763,"attrs":942},{"id":765,"body":943},[944],{"url":945,"_uid":946,"image":947,"component":775,"copyright_details":951},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":948,"alt":949,"name":7,"focus":48,"title":949,"filename":950,"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":953,"content":954},"bullet_list",[955,962,968,974,980,986,992,998,1004,1010,1016,1022,1028,1034],{"type":956,"content":957},"list_item",[958],{"type":731,"content":959},[960],{"text":961,"type":735},"Pea Protein Powder (2 scoops) = 27 grams",{"type":956,"content":963},[964],{"type":731,"content":965},[966],{"text":967,"type":735},"Tempeh (½ cup) = 15 grams",{"type":956,"content":969},[970],{"type":731,"content":971},[972],{"text":973,"type":735},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":956,"content":975},[976],{"type":731,"content":977},[978],{"text":979,"type":735},"Tofu (3 oz) = 10 grams",{"type":956,"content":981},[982],{"type":731,"content":983},[984],{"text":985,"type":735},"Edamame (½ cup) = 9 grams",{"type":956,"content":987},[988],{"type":731,"content":989},[990],{"text":991,"type":735},"Lentils (½ cup) = 9 grams",{"type":956,"content":993},[994],{"type":731,"content":995},[996],{"text":997,"type":735},"Hemp Seeds (3 tbsp) = 9 grams",{"type":956,"content":999},[1000],{"type":731,"content":1001},[1002],{"text":1003,"type":735},"Beans (½ cup) = 8 grams",{"type":956,"content":1005},[1006],{"type":731,"content":1007},[1008],{"text":1009,"type":735},"Peanut Butter (2 tbsp) = 8 grams",{"type":956,"content":1011},[1012],{"type":731,"content":1013},[1014],{"text":1015,"type":735},"Chickpeas (½ cup) = 7 grams",{"type":956,"content":1017},[1018],{"type":731,"content":1019},[1020],{"text":1021,"type":735},"Chia Seeds (2 tbsp) = 6 grams",{"type":956,"content":1023},[1024],{"type":731,"content":1025},[1026],{"text":1027,"type":735},"Sunflower Seeds (¼ cup) = 6 grams",{"type":956,"content":1029},[1030],{"type":731,"content":1031},[1032],{"text":1033,"type":735},"Quinoa, cooked (½ cup) = 6 grams",{"type":956,"content":1035},[1036],{"type":731,"content":1037},[1038],{"text":1039,"type":735},"Oatmeal (½ cup) = 5 grams",{"type":798,"attrs":1041,"content":1042},{"level":810},[1043],{"text":1044,"type":735},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":731,"content":1046},[1047],{"text":1048,"type":735},"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":763,"attrs":1050},{"id":765,"body":1051},[1052],{"url":1053,"_uid":1054,"image":1055,"component":775,"copyright_details":1059},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1056,"alt":1057,"name":7,"focus":48,"title":1057,"filename":1058,"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":953,"content":1061},[1062,1068,1074,1080,1086],{"type":956,"content":1063},[1064],{"type":731,"content":1065},[1066],{"text":1067,"type":735},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":956,"content":1069},[1070],{"type":731,"content":1071},[1072],{"text":1073,"type":735},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":956,"content":1075},[1076],{"type":731,"content":1077},[1078],{"text":1079,"type":735},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":956,"content":1081},[1082],{"type":731,"content":1083},[1084],{"text":1085,"type":735},"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":956,"content":1087},[1088],{"type":731,"content":1089},[1090],{"text":1091,"type":735},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":798,"attrs":1093,"content":1094},{"level":810},[1095],{"text":1096,"type":735},"3. Set Small, Realistic Goals",{"type":731,"content":1098},[1099],{"text":1100,"type":735},"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":798,"attrs":1102,"content":1103},{"level":810},[1104],{"text":1105,"type":735},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":731,"content":1107},[1108],{"text":1109,"type":735},"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":798,"attrs":1111,"content":1112},{"level":810},[1113],{"text":1114,"type":735},"5. Don’t Aim for Perfection",{"type":731,"content":1116},[1117],{"text":1118,"type":735},"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":798,"attrs":1120,"content":1121},{"level":800},[1122],{"text":1123,"type":735},"The Real MVP",{"type":763,"attrs":1125},{"id":765,"body":1126},[1127],{"url":1128,"_uid":1129,"image":1130,"component":775,"copyright_details":1133},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1131,"alt":1057,"name":7,"focus":48,"title":1057,"filename":1132,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":731,"content":1135},[1136,1138,1144,1146,1152,1154,1160],{"text":1137,"type":735},"A well-planned plant-based diet is ",{"text":1139,"type":735,"marks":1140},"nutritionally adequate",[1141],{"type":740,"attrs":1142},{"href":1143,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1145,"type":735}," 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":1147,"type":735,"marks":1148},"anti-inflammatory",[1149],{"type":740,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1153,"type":735},", 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":1155,"type":735,"marks":1156},"Mike Tyson",[1157],{"type":740,"attrs":1158},{"href":1159,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1161,"type":735},", 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":798,"attrs":1163,"content":1164},{"level":800},[1165],{"text":1166,"type":735},"Train Like a Fighter",{"type":731,"content":1168},[1169,1171,1177],{"text":1170,"type":735},"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":1172,"type":735,"marks":1173},"FightCamp",[1174],{"type":740,"attrs":1175},{"href":1176,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1178,"type":735}," 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":1180,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1185,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1181,"component":118,"meta_info":1182,"meta_title":7,"block_image":1183,"cover_image":1184,"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","article",{"_uid":1190,"title":1191,"plugin":43,"description":1192},"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":1194,"alt":949,"name":7,"focus":48,"title":949,"filename":1195,"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,[1202],"featured",60887917,"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z","wellness/{{story.slug}}",[],["Reactive",1209],[1210,1554,1820,2031,2314,2837],{"name":1211,"created_at":1212,"published_at":1213,"updated_at":1214,"id":1215,"uuid":1216,"content":1217,"slug":1548,"full_slug":1549,"sort_by_date":48,"position":1550,"tag_list":1551,"is_startpage":9,"parent_id":1203,"meta_data":48,"group_id":1552,"first_published_at":1213,"release_id":48,"lang":60,"path":1206,"alternates":1553,"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":1218,"faqs":1219,"title":1211,"topic":1236,"author":1251,"content":1252,"category":1529,"schedule":1537,"component":1188,"meta_info":1538,"cover_image":1542,"description":1546,"contributors":1547},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[1220,1224,1228,1232],{"_uid":1221,"answer":1222,"question":1223,"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":1225,"answer":1226,"question":1227,"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":1229,"answer":1230,"question":1231,"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":1233,"answer":1234,"question":1235,"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":1237,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1249,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1238,"component":39,"meta_info":1246,"block_image":1247,"cover_image":1248,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1239,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1240,"component":118,"meta_info":1241,"meta_title":7,"block_image":1242,"cover_image":1243,"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":728,"content":1253},[1254,1258,1262,1266,1270,1273,1277,1281,1425,1429,1433,1437,1442,1463,1495,1500,1510,1515,1525],{"type":731,"content":1255},[1256],{"text":1257,"type":735},"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":731,"content":1259},[1260],{"text":1261,"type":735},"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":731,"content":1263},[1264],{"text":1265,"type":735},"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":798,"attrs":1267,"content":1268},{"level":800},[1269],{"text":1223,"type":735},{"type":731,"content":1271},[1272],{"text":1222,"type":735},{"type":798,"attrs":1274,"content":1275},{"level":800},[1276],{"text":1227,"type":735},{"type":731,"content":1278},[1279],{"text":1280,"type":735},"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":953,"content":1282},[1283,1317,1362,1393],{"type":956,"content":1284},[1285,1289],{"type":731,"content":1286},[1287],{"text":1288,"type":735},"Physical Activity",{"type":953,"content":1290},[1291,1297,1303],{"type":956,"content":1292},[1293],{"type":731,"content":1294},[1295],{"text":1296,"type":735},"Exercise/cardio routines",{"type":956,"content":1298},[1299],{"type":731,"content":1300},[1301],{"text":1302,"type":735},"Personal programming",{"type":956,"content":1304},[1305,1309],{"type":731,"content":1306},[1307],{"text":1308,"type":735},"Event preparation ",{"type":953,"content":1310},[1311],{"type":956,"content":1312},[1313],{"type":731,"content":1314},[1315],{"text":1316,"type":735},"Obstacle course training, race training (running, biking, swimming)",{"type":956,"content":1318},[1319,1322],{"type":731,"content":1320},[1321],{"text":433,"type":735},{"type":953,"content":1323},[1324,1330,1336],{"type":956,"content":1325},[1326],{"type":731,"content":1327},[1328],{"text":1329,"type":735},"Meal planning",{"type":956,"content":1331},[1332],{"type":731,"content":1333},[1334],{"text":1335,"type":735},"Dieting",{"type":956,"content":1337},[1338,1342],{"type":731,"content":1339},[1340],{"text":1341,"type":735},"Teaching nutritional information",{"type":953,"content":1343},[1344,1350,1356],{"type":956,"content":1345},[1346],{"type":731,"content":1347},[1348],{"text":1349,"type":735},"Calories",{"type":956,"content":1351},[1352],{"type":731,"content":1353},[1354],{"text":1355,"type":735},"Macros/micros",{"type":956,"content":1357},[1358],{"type":731,"content":1359},[1360],{"text":1361,"type":735},"Supplementation",{"type":956,"content":1363},[1364,1367],{"type":731,"content":1365},[1366],{"text":406,"type":735},{"type":953,"content":1368},[1369,1375,1381,1387],{"type":956,"content":1370},[1371],{"type":731,"content":1372},[1373],{"text":1374,"type":735},"Stress reduction",{"type":956,"content":1376},[1377],{"type":731,"content":1378},[1379],{"text":1380,"type":735},"Habit formation",{"type":956,"content":1382},[1383],{"type":731,"content":1384},[1385],{"text":1386,"type":735},"Improving self-image ",{"type":956,"content":1388},[1389],{"type":731,"content":1390},[1391],{"text":1392,"type":735},"Practicing positive mindset creation",{"type":956,"content":1394},[1395,1399],{"type":731,"content":1396},[1397],{"text":1398,"type":735},"Personal Wellness",{"type":953,"content":1400},[1401,1407,1413,1419],{"type":956,"content":1402},[1403],{"type":731,"content":1404},[1405],{"text":1406,"type":735},"Work-life balance",{"type":956,"content":1408},[1409],{"type":731,"content":1410},[1411],{"text":1412,"type":735},"Increasing life satisfaction",{"type":956,"content":1414},[1415],{"type":731,"content":1416},[1417],{"text":1418,"type":735},"Prioritizing self-care",{"type":956,"content":1420},[1421],{"type":731,"content":1422},[1423],{"text":1424,"type":735},"Time management",{"type":798,"attrs":1426,"content":1427},{"level":800},[1428],{"text":1231,"type":735},{"type":731,"content":1430},[1431],{"text":1432,"type":735},"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":731,"content":1434},[1435],{"text":1436,"type":735},"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":798,"attrs":1438,"content":1439},{"level":800},[1440],{"text":1441,"type":735},"What to Look For?",{"type":731,"content":1443},[1444,1446,1451,1453,1457,1459,1461],{"text":1445,"type":735},"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":1447,"type":735,"marks":1448},"Are they certified? (Note: ",[1449],{"type":1450},"italic",{"text":1452,"type":735},"credentials do not always mean being qualified)",{"text":1454,"type":735,"marks":1455}," Do their clients have promising success? What is the value of what they are offering? ",[1456],{"type":1450},{"text":1458,"type":735},"It’s important to make sure the coach you choose is the right fit for you.",{"type":1460},"hard_break",{"text":1462,"type":735},"Things to keep in mind when researching:",{"type":953,"content":1464},[1465,1471,1477,1483,1489],{"type":956,"content":1466},[1467],{"type":731,"content":1468},[1469],{"text":1470,"type":735},"Degrees",{"type":956,"content":1472},[1473],{"type":731,"content":1474},[1475],{"text":1476,"type":735},"Licenses",{"type":956,"content":1478},[1479],{"type":731,"content":1480},[1481],{"text":1482,"type":735},"Accredited certifications",{"type":956,"content":1484},[1485],{"type":731,"content":1486},[1487],{"text":1488,"type":735},"Client testimonies or reviews",{"type":956,"content":1490},[1491],{"type":731,"content":1492},[1493],{"text":1494,"type":735},"Success stories",{"type":798,"attrs":1496,"content":1497},{"level":800},[1498],{"text":1499,"type":735},"Your Road to Wellness",{"type":731,"content":1501},[1502,1504,1508],{"text":1503,"type":735},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":1505,"type":735,"marks":1506},"x, y or z ",[1507],{"type":1450},{"text":1509,"type":735},"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":798,"attrs":1511,"content":1512},{"level":800},[1513],{"text":1514,"type":735},"Train Like A Fighter",{"type":731,"content":1516},[1517,1518,1523],{"text":1170,"type":735},{"text":1172,"type":735,"marks":1519},[1520],{"type":740,"attrs":1521},{"href":1176,"uuid":48,"anchor":48,"custom":1522,"target":743,"linktype":13},{},{"text":1524,"type":735}," 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":731,"content":1526},[1527],{"text":1528,"type":735},"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":1530,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1531,"component":118,"meta_info":1532,"meta_title":7,"block_image":1533,"cover_image":1534,"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":1539,"title":1540,"plugin":43,"description":1541},"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":1543,"alt":1544,"name":7,"focus":7,"title":1544,"filename":1545,"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,[1202],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1555,"created_at":1556,"published_at":1557,"updated_at":1558,"id":1559,"uuid":1560,"content":1561,"slug":1813,"full_slug":1814,"sort_by_date":48,"position":1815,"tag_list":1816,"is_startpage":9,"parent_id":1203,"meta_data":48,"group_id":1817,"first_published_at":1818,"release_id":48,"lang":60,"path":1206,"alternates":1819,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":1562,"faqs":1563,"title":1555,"topic":1576,"author":1591,"content":1592,"category":1794,"schedule":1802,"component":1188,"meta_info":1803,"cover_image":1807,"description":1811,"contributors":1812},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1564,1568,1572],{"_uid":1565,"answer":1566,"question":1567,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1569,"answer":1570,"question":1571,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1573,"answer":1574,"question":1575,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1577,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1589,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1578,"component":39,"meta_info":1586,"block_image":1587,"cover_image":1588,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1579,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1584,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1585,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1580,"component":118,"meta_info":1581,"meta_title":7,"block_image":1582,"cover_image":1583,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":728,"content":1593},[1594,1608,1621,1626,1639,1649,1662,1759,1764,1777,1782,1791],{"type":731,"content":1595},[1596,1598,1606],{"text":1597,"type":735},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":1599,"type":735,"marks":1600},"making promises they will likely not keep",[1601,1604],{"type":740,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1605},"underline",{"text":1607,"type":735},". ",{"type":731,"content":1609},[1610,1612,1619],{"text":1611,"type":735},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":1613,"type":735,"marks":1614},"postpone eating healthy",[1615,1618],{"type":740,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1605},{"text":1620,"type":735},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":798,"attrs":1622,"content":1623},{"level":800},[1624],{"text":1625,"type":735},"How Not to Be a Statistic ",{"type":731,"content":1627},[1628,1630,1637],{"text":1629,"type":735},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":1631,"type":735,"marks":1632},"British Medical Journal",[1633,1636],{"type":740,"attrs":1634},{"href":1635,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1605},{"text":1638,"type":735}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":798,"attrs":1640,"content":1641},{"level":800},[1642,1644],{"text":1643,"type":735},"10 Ways to Plan",{"text":1645,"type":735,"marks":1646},"  ",[1647],{"type":1648},"bold",{"type":731,"content":1650},[1651,1653,1660],{"text":1652,"type":735},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":1654,"type":735,"marks":1655},"holiday eating program",[1656,1659],{"type":740,"attrs":1657},{"href":1658,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1605},{"text":1661,"type":735},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":953,"content":1663},[1664,1670,1684,1690,1696,1702,1708,1723,1729,1744],{"type":956,"content":1665},[1666],{"type":731,"content":1667},[1668],{"text":1669,"type":735},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":956,"content":1671},[1672],{"type":731,"content":1673},[1674,1676,1683],{"text":1675,"type":735},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":1677,"type":735,"marks":1678},"your brain can register that you are satisfied",[1679,1682],{"type":740,"attrs":1680},{"href":1681,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1605},{"text":1607,"type":735},{"type":956,"content":1685},[1686],{"type":731,"content":1687},[1688],{"text":1689,"type":735},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":956,"content":1691},[1692],{"type":731,"content":1693},[1694],{"text":1695,"type":735},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":956,"content":1697},[1698],{"type":731,"content":1699},[1700],{"text":1701,"type":735},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":956,"content":1703},[1704],{"type":731,"content":1705},[1706],{"text":1707,"type":735},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":956,"content":1709},[1710],{"type":731,"content":1711},[1712,1714,1721],{"text":1713,"type":735},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1715,"type":735,"marks":1716},"FightCamp Workout",[1717,1720],{"type":740,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":1605},{"text":1722,"type":735},".",{"type":956,"content":1724},[1725],{"type":731,"content":1726},[1727],{"text":1728,"type":735},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":956,"content":1730},[1731],{"type":731,"content":1732},[1733,1735,1742],{"text":1734,"type":735},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":1736,"type":735,"marks":1737},"stress break",[1738,1741],{"type":740,"attrs":1739},{"href":1740,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1605},{"text":1743,"type":735}," on your calendar, and take it.",{"type":956,"content":1745},[1746],{"type":731,"content":1747},[1748,1750,1757],{"text":1749,"type":735},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1751,"type":735,"marks":1752},"FightCamp Community",[1753,1756],{"type":740,"attrs":1754},{"href":1755,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1605},{"text":1758,"type":735}," to be different from the rest if you still need to. ",{"type":798,"attrs":1760,"content":1761},{"level":800},[1762],{"text":1763,"type":735},"The Only Way to Get Ahead is to Stay Ahead",{"type":731,"content":1765},[1766,1768,1775],{"text":1767,"type":735},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":1769,"type":735,"marks":1770},"fell off or struggled",[1771,1774],{"type":740,"attrs":1772},{"href":1773,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1605},{"text":1776,"type":735}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":798,"attrs":1778,"content":1779},{"level":800},[1780],{"text":1781,"type":735},"Plan & Stay Consistent Like a Fighter",{"type":731,"content":1783},[1784,1785,1790],{"text":1170,"type":735},{"text":1172,"type":735,"marks":1786},[1787,1789],{"type":740,"attrs":1788},{"href":1176,"uuid":48,"anchor":48,"target":743,"linktype":13},{"type":1605},{"text":1524,"type":735},{"type":731,"content":1792},[1793],{"text":1528,"type":735},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1795,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1800,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1801,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1796,"component":118,"meta_info":1797,"meta_title":7,"block_image":1798,"cover_image":1799,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":1804,"title":1805,"plugin":43,"description":1806},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":1808,"alt":1809,"name":7,"focus":7,"title":1809,"filename":1810,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1202],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1821,"created_at":1822,"published_at":1823,"updated_at":1824,"id":1825,"uuid":1826,"content":1827,"slug":2024,"full_slug":2025,"sort_by_date":48,"position":2026,"tag_list":2027,"is_startpage":9,"parent_id":1203,"meta_data":48,"group_id":2028,"first_published_at":1823,"release_id":48,"lang":60,"path":2029,"alternates":2030,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":1828,"faqs":1829,"title":1846,"topic":1847,"author":1862,"content":1863,"category":2006,"schedule":2014,"component":1188,"meta_info":2015,"cover_image":2018,"description":2017,"contributors":2023},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[1830,1834,1838,1842],{"_uid":1831,"answer":1832,"question":1833,"component":670},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":1835,"answer":1836,"question":1837,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":1839,"answer":1840,"question":1841,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":1843,"answer":1844,"question":1845,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":1848,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":1860,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":1861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":1849,"component":39,"meta_info":1857,"block_image":1858,"cover_image":1859,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1850,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1855,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1851,"component":118,"meta_info":1852,"meta_title":7,"block_image":1853,"cover_image":1854,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],"7b09efb4-fee4-4672-b973-73c566c0cf92",{"type":728,"content":1864},[1865,1871,1883,1887,1892,1896,1914,1919,1930,1940,1945,1949,1953,1958,1962,1972,1977,1981,1985,1990,1994],{"type":798,"attrs":1866,"content":1868},{"level":1867},1,[1869],{"text":1870,"type":735},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":731,"content":1872},[1873,1875,1881],{"text":1874,"type":735},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":1876,"type":735,"marks":1877},"try something new",[1878],{"type":740,"attrs":1879},{"href":1880,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1882,"type":735},", boxing offers powerful benefits that reach far beyond fitness.",{"type":731,"content":1884},[1885],{"text":1886,"type":735},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":798,"attrs":1888,"content":1889},{"level":800},[1890],{"text":1891,"type":735},"How Boxing Reduces Stress",{"type":731,"content":1893},[1894],{"text":1895,"type":735},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":731,"content":1897},[1898,1904,1906,1912],{"text":1899,"type":735,"marks":1900},"A study in Frontiers in Psychology",[1901],{"type":740,"attrs":1902},{"href":1903,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":1905,"type":735}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":1907,"type":735,"marks":1908},"stepping up to the bag",[1909],{"type":740,"attrs":1910},{"href":1911,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":1913,"type":735},", and getting into the rhythm can help reset your mindset after a long day.",{"type":798,"attrs":1915,"content":1916},{"level":800},[1917],{"text":1918,"type":735},"Boosting Confidence And Self-Esteem",{"type":731,"content":1920},[1921,1923,1929],{"text":1922,"type":735},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":1924,"type":735,"marks":1925},"boxing journey",[1926],{"type":740,"attrs":1927},{"href":1928,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":1722,"type":735},{"type":731,"content":1931},[1932,1938],{"text":1933,"type":735,"marks":1934},"Research supports this",[1935],{"type":740,"attrs":1936},{"href":1937,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":1939,"type":735}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":798,"attrs":1941,"content":1942},{"level":800},[1943],{"text":1944,"type":735},"Enhancing Focus and Mental Clarity",{"type":731,"content":1946},[1947],{"text":1948,"type":735},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":731,"content":1950},[1951],{"text":1952,"type":735},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":798,"attrs":1954,"content":1955},{"level":800},[1956],{"text":1957,"type":735},"Building Resilience and Mental Toughness",{"type":731,"content":1959},[1960],{"text":1961,"type":735},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":731,"content":1963},[1964,1970],{"text":1965,"type":735,"marks":1966},"Research highlights",[1967],{"type":740,"attrs":1968},{"href":1969,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":1971,"type":735}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":798,"attrs":1973,"content":1974},{"level":800},[1975],{"text":1976,"type":735},"The Power of Community",{"type":731,"content":1978},[1979],{"text":1980,"type":735},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":731,"content":1982},[1983],{"text":1984,"type":735},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":798,"attrs":1986,"content":1987},{"level":800},[1988],{"text":1989,"type":735},"Become Stronger Than Yesterday",{"type":731,"content":1991},[1992],{"text":1993,"type":735},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":731,"content":1995},[1996,1998,2004],{"text":1997,"type":735},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":1999,"type":735,"marks":2000},"welcome you to FightCamp",[2001],{"type":740,"attrs":2002},{"href":2003,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":2005,"type":735}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2007,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2012,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2008,"component":118,"meta_info":2009,"meta_title":7,"block_image":2010,"cover_image":2011,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2025-06-06 00:00",{"_uid":2016,"title":1846,"plugin":43,"description":2017},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":2019,"alt":2020,"name":7,"focus":7,"title":7,"source":7,"filename":2021,"copyright":7,"fieldtype":50,"meta_data":2022,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":2020,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":2032,"created_at":2033,"published_at":2034,"updated_at":2035,"id":2036,"uuid":2037,"content":2038,"slug":2308,"full_slug":2309,"sort_by_date":48,"position":2310,"tag_list":2311,"is_startpage":9,"parent_id":1203,"meta_data":48,"group_id":2312,"first_published_at":2034,"release_id":48,"lang":60,"path":1206,"alternates":2313,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":2039,"faqs":2040,"title":2032,"topic":2069,"author":1251,"content":2084,"category":2291,"schedule":2299,"component":1188,"meta_info":2300,"cover_image":2303,"description":2302,"contributors":2307},"b2b1146f-442b-421a-a956-85a2c819c1b2",[2041,2045,2049,2053,2057,2061,2065],{"_uid":2042,"answer":2043,"question":2044,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":2046,"answer":2047,"question":2048,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":2050,"answer":2051,"question":2052,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":2054,"answer":2055,"question":2056,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":2058,"answer":2059,"question":2060,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":2062,"answer":2063,"question":2064,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":2066,"answer":2067,"question":2068,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2070,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2082,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2083,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2071,"component":39,"meta_info":2079,"block_image":2080,"cover_image":2081,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2072,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2077,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2078,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2073,"component":118,"meta_info":2074,"meta_title":7,"block_image":2075,"cover_image":2076,"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":728,"content":2085},[2086,2106,2110,2116,2128,2132,2137,2149,2154,2158,2178,2190,2194,2205,2210,2214,2226,2230,2242,2247,2258,2261,2266,2278,2282],{"type":731,"content":2087},[2088,2090,2096,2098,2104],{"text":2089,"type":735},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":2091,"type":735,"marks":2092},"overall mental health",[2093],{"type":740,"attrs":2094},{"href":2095,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2097,"type":735},". Then, there are the physical benefits, from ",{"text":2099,"type":735,"marks":2100},"boosting endurance",[2101],{"type":740,"attrs":2102},{"href":2103,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":2105,"type":735}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":731,"content":2107},[2108],{"text":2109,"type":735},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":798,"attrs":2111,"content":2112},{"level":800},[2113,2115],{"text":2114,"type":735},"Ways Exercise Can Help You Maximize Sleep",{"type":1460},{"type":763,"attrs":2117},{"id":2118,"body":2119},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[2120],{"url":2121,"_uid":2122,"image":2123,"component":775,"copyright_details":2127},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":2124,"alt":2125,"name":7,"focus":48,"title":2125,"filename":2126,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":731,"content":2129},[2130],{"text":2131,"type":735},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":798,"attrs":2133,"content":2134},{"level":810},[2135],{"text":2136,"type":735},"1. Decreases Sleep Onset",{"type":731,"content":2138},[2139,2141,2147],{"text":2140,"type":735},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":2142,"type":735,"marks":2143},"Sleep onset",[2144],{"type":740,"attrs":2145},{"href":2146,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":2148,"type":735},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":798,"attrs":2150,"content":2151},{"level":810},[2152],{"text":2153,"type":735},"2. Enhances Restorative and REM Sleep",{"type":731,"content":2155},[2156],{"text":2157,"type":735},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":953,"content":2159},[2160,2166,2172],{"type":956,"content":2161},[2162],{"type":731,"content":2163},[2164],{"text":2165,"type":735},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":956,"content":2167},[2168],{"type":731,"content":2169},[2170],{"text":2171,"type":735},"Stage 2 - You are in a light sleep mode",{"type":956,"content":2173},[2174],{"type":731,"content":2175},[2176],{"text":2177,"type":735},"Stage 3 - You are in a deep sleep mode",{"type":731,"content":2179},[2180,2182,2188],{"text":2181,"type":735},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":2183,"type":735,"marks":2184},"REM sleep",[2185],{"type":740,"attrs":2186},{"href":2187,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":2189,"type":735}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":731,"content":2191},[2192],{"text":2193,"type":735},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":731,"content":2195},[2196,2198,2203],{"text":2197,"type":735},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":825,"type":735,"marks":2199},[2200],{"type":740,"attrs":2201},{"href":2202,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":2204,"type":735}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":798,"attrs":2206,"content":2207},{"level":810},[2208],{"text":2209,"type":735},"3. Improves Sleep Quality",{"type":731,"content":2211},[2212],{"text":2213,"type":735},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":731,"content":2215},[2216,2218,2224],{"text":2217,"type":735},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":2219,"type":735,"marks":2220},"analysis",[2221],{"type":740,"attrs":2222},{"href":2223,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":2225,"type":735}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":731,"content":2227},[2228],{"text":2229,"type":735},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":731,"content":2231},[2232,2234,2240],{"text":2233,"type":735},"Numerous ",{"text":2235,"type":735,"marks":2236},"studies",[2237],{"type":740,"attrs":2238},{"href":2239,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":2241,"type":735}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":798,"attrs":2243,"content":2244},{"level":800},[2245],{"text":2246,"type":735},"Better Sleep for Better Performance",{"type":763,"attrs":2248},{"id":2118,"body":2249},[2250],{"url":2251,"_uid":2252,"image":2253,"component":775,"copyright_details":2257},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":2254,"alt":2255,"name":7,"focus":48,"title":2255,"filename":2256,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":731,"content":2259},[2260],{"text":2067,"type":735},{"type":798,"attrs":2262,"content":2263},{"level":800},[2264],{"text":2265,"type":735},"Sleeping for Success",{"type":731,"content":2267},[2268,2270,2276],{"text":2269,"type":735},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":2271,"type":735,"marks":2272},"recovery",[2273],{"type":740,"attrs":2274},{"href":2275,"uuid":48,"anchor":48,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2277,"type":735}," means better training performance.",{"type":798,"attrs":2279,"content":2280},{"level":800},[2281],{"text":1166,"type":735},{"type":731,"content":2283},[2284,2285,2289],{"text":1170,"type":735},{"text":1172,"type":735,"marks":2286},[2287],{"type":740,"attrs":2288},{"href":1176,"uuid":48,"anchor":48,"target":743,"linktype":13},{"text":2290,"type":735}," 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":2292,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2297,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2298,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2293,"component":118,"meta_info":2294,"meta_title":7,"block_image":2295,"cover_image":2296,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":2301,"title":2032,"plugin":43,"description":2302},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":2304,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2306,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1202],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":2315,"created_at":2316,"published_at":2317,"updated_at":2318,"id":2319,"uuid":2320,"content":2321,"slug":2830,"full_slug":2831,"sort_by_date":48,"position":2832,"tag_list":2833,"is_startpage":9,"parent_id":1203,"meta_data":48,"group_id":2834,"first_published_at":2835,"release_id":48,"lang":60,"path":1206,"alternates":2836,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":2322,"faqs":2323,"title":2315,"topic":2376,"author":2391,"content":2392,"category":2813,"schedule":2821,"component":1188,"meta_info":2822,"cover_image":2826,"description":2825,"contributors":2829},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[2324,2328,2332,2336,2340,2344,2348,2352,2356,2360,2364,2368,2372],{"_uid":2325,"answer":2326,"question":2327,"component":670},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":2329,"answer":2330,"question":2331,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":2333,"answer":2334,"question":2335,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":2337,"answer":2338,"question":2339,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":2341,"answer":2342,"question":2343,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":2345,"answer":2346,"question":2347,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":2349,"answer":2350,"question":2351,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":2353,"answer":2354,"question":2355,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":2357,"answer":2358,"question":2359,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":2361,"answer":2362,"question":2363,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":2365,"answer":2366,"question":2367,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":2369,"answer":2370,"question":2371,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":2373,"answer":2374,"question":2375,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2377,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2389,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2390,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2378,"component":39,"meta_info":2386,"block_image":2387,"cover_image":2388,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2379,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2384,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2385,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2380,"component":118,"meta_info":2381,"meta_title":7,"block_image":2382,"cover_image":2383,"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},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":728,"content":2393},[2394,2416,2420,2433,2438,2443,2454,2457,2463,2477,2483,2515,2520,2531,2534,2539,2552,2557,2589,2594,2605,2609,2615,2629,2634,2666,2671,2682,2685,2690,2714,2719,2763,2768,2772,2794,2798,2809],{"type":731,"content":2395},[2396,2398,2405,2407,2414],{"text":2397,"type":735},"FightCamp Trainer and Muay Thai Champion, ",{"text":2399,"type":735,"marks":2400},"Jessica Evans",[2401],{"type":740,"attrs":2402},{"href":2403,"uuid":48,"anchor":48,"custom":2404,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":2406,"type":735}," is notorious for highlighting her “Day In The Life” on ",{"text":2408,"type":735,"marks":2409},"Instagram",[2410],{"type":740,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"custom":2413,"target":743,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":2415,"type":735},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":731,"content":2417},[2418],{"text":2419,"type":735},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":763,"attrs":2421},{"id":2422,"body":2423},"644fad9a-2dd8-4101-a155-c005221bff64",[2424],{"_uid":2425,"link":2426,"image":2428,"title":2430,"component":2432},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":2427,"linktype":13,"fieldtype":14,"cached_url":2427},"https://youtu.be/URAkA-S1HdQ",{"id":2429,"alt":2430,"name":7,"focus":48,"title":2430,"filename":2431,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png","image_video_link",{"type":798,"attrs":2434,"content":2435},{"level":800},[2436],{"text":2437,"type":735},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":798,"attrs":2439,"content":2440},{"level":810},[2441],{"text":2442,"type":735},"1. Space Buns",{"type":763,"attrs":2444},{"id":2422,"body":2445},[2446],{"url":2447,"_uid":2448,"image":2449,"component":775,"copyright_details":2453},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":2450,"alt":2451,"name":7,"focus":48,"title":2451,"filename":2452,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":731,"content":2455},[2456],{"text":2330,"type":735},{"type":731,"content":2458},[2459],{"text":2460,"type":735,"marks":2461},"What You’ll Need:",[2462],{"type":1648},{"type":953,"content":2464},[2465,2471],{"type":956,"content":2466},[2467],{"type":731,"content":2468},[2469],{"text":2470,"type":735},"a comb",{"type":956,"content":2472},[2473],{"type":731,"content":2474},[2475],{"text":2476,"type":735},"two (2) hair ties",{"type":731,"content":2478},[2479],{"text":2480,"type":735,"marks":2481},"How To:",[2482],{"type":1648},{"type":953,"content":2484},[2485,2491,2497,2503,2509],{"type":956,"content":2486},[2487],{"type":731,"content":2488},[2489],{"text":2490,"type":735},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":956,"content":2492},[2493],{"type":731,"content":2494},[2495],{"text":2496,"type":735},"Braid the right section of your hair towards the right crown of your head.",{"type":956,"content":2498},[2499],{"type":731,"content":2500},[2501],{"text":2502,"type":735},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":956,"content":2504},[2505],{"type":731,"content":2506},[2507],{"text":2508,"type":735},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":956,"content":2510},[2511],{"type":731,"content":2512},[2513],{"text":2514,"type":735},"Repeat on the left side.",{"type":798,"attrs":2516,"content":2517},{"level":810},[2518],{"text":2519,"type":735},"2. Boxer Braids",{"type":763,"attrs":2521},{"id":2422,"body":2522},[2523],{"url":2524,"_uid":2525,"image":2526,"component":775,"copyright_details":2530},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":2527,"alt":2528,"name":7,"focus":48,"title":2528,"filename":2529,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":731,"content":2532},[2533],{"text":2342,"type":735},{"type":731,"content":2535},[2536],{"text":2460,"type":735,"marks":2537},[2538],{"type":1648},{"type":953,"content":2540},[2541,2547],{"type":956,"content":2542},[2543],{"type":731,"content":2544},[2545],{"text":2546,"type":735},"comb",{"type":956,"content":2548},[2549],{"type":731,"content":2550},[2551],{"text":2476,"type":735},{"type":731,"content":2553},[2554],{"text":2480,"type":735,"marks":2555},[2556],{"type":1648},{"type":953,"content":2558},[2559,2565,2571,2577,2583],{"type":956,"content":2560},[2561],{"type":731,"content":2562},[2563],{"text":2564,"type":735},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":956,"content":2566},[2567],{"type":731,"content":2568},[2569],{"text":2570,"type":735},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":956,"content":2572},[2573],{"type":731,"content":2574},[2575],{"text":2576,"type":735},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":956,"content":2578},[2579],{"type":731,"content":2580},[2581],{"text":2582,"type":735},"Secure the ends of your braid with a hair tie.",{"type":956,"content":2584},[2585],{"type":731,"content":2586},[2587],{"text":2588,"type":735},"Repeat on the other side for a pigtail style.",{"type":798,"attrs":2590,"content":2591},{"level":810},[2592],{"text":2593,"type":735},"3. Pom Pom Pony",{"type":763,"attrs":2595},{"id":2422,"body":2596},[2597],{"url":2598,"_uid":2599,"image":2600,"component":775,"copyright_details":2604},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":2601,"alt":2602,"name":7,"focus":48,"title":2602,"filename":2603,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":731,"content":2606},[2607],{"text":2608,"type":735},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":731,"content":2610},[2611],{"text":2612,"type":735,"marks":2613},"What You'll Need:",[2614],{"type":1648},{"type":953,"content":2616},[2617,2623],{"type":956,"content":2618},[2619],{"type":731,"content":2620},[2621],{"text":2622,"type":735},"hairbrush",{"type":956,"content":2624},[2625],{"type":731,"content":2626},[2627],{"text":2628,"type":735},"hair ties",{"type":731,"content":2630},[2631],{"text":2480,"type":735,"marks":2632},[2633],{"type":1648},{"type":953,"content":2635},[2636,2642,2648,2654,2660],{"type":956,"content":2637},[2638],{"type":731,"content":2639},[2640],{"text":2641,"type":735},"Use a brush to gather your hair up on the crown of your head.",{"type":956,"content":2643},[2644],{"type":731,"content":2645},[2646],{"text":2647,"type":735},"Secure your hair in a high ponytail with a hair tie.",{"type":956,"content":2649},[2650],{"type":731,"content":2651},[2652],{"text":2653,"type":735},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":956,"content":2655},[2656],{"type":731,"content":2657},[2658],{"text":2659,"type":735},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":956,"content":2661},[2662],{"type":731,"content":2663},[2664],{"text":2665,"type":735},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":798,"attrs":2667,"content":2668},{"level":810},[2669],{"text":2670,"type":735},"4. High Pony Braid",{"type":763,"attrs":2672},{"id":2422,"body":2673},[2674],{"url":2675,"_uid":2676,"image":2677,"component":775,"copyright_details":2681},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":2678,"alt":2679,"name":7,"focus":48,"title":2679,"filename":2680,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":731,"content":2683},[2684],{"text":2366,"type":735},{"type":731,"content":2686},[2687],{"text":2612,"type":735,"marks":2688},[2689],{"type":1648},{"type":953,"content":2691},[2692,2698,2703,2709],{"type":956,"content":2693},[2694],{"type":731,"content":2695},[2696],{"text":2697,"type":735},"hair wax",{"type":956,"content":2699},[2700],{"type":731,"content":2701},[2702],{"text":2622,"type":735},{"type":956,"content":2704},[2705],{"type":731,"content":2706},[2707],{"text":2708,"type":735},"hair extension",{"type":956,"content":2710},[2711],{"type":731,"content":2712},[2713],{"text":2476,"type":735},{"type":731,"content":2715},[2716],{"text":2480,"type":735,"marks":2717},[2718],{"type":1648},{"type":953,"content":2720},[2721,2727,2733,2739,2745,2751,2757],{"type":956,"content":2722},[2723],{"type":731,"content":2724},[2725],{"text":2726,"type":735},"Apply a small amount of hair wax around the edges of the hair.",{"type":956,"content":2728},[2729],{"type":731,"content":2730},[2731],{"text":2732,"type":735},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":956,"content":2734},[2735],{"type":731,"content":2736},[2737],{"text":2738,"type":735},"Secure it in a high ponytail with a hair tie.",{"type":956,"content":2740},[2741],{"type":731,"content":2742},[2743],{"text":2744,"type":735},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":956,"content":2746},[2747],{"type":731,"content":2748},[2749],{"text":2750,"type":735},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":956,"content":2752},[2753],{"type":731,"content":2754},[2755],{"text":2756,"type":735},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":956,"content":2758},[2759],{"type":731,"content":2760},[2761],{"text":2762,"type":735},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":798,"attrs":2764,"content":2765},{"level":800},[2766],{"text":2767,"type":735},"Fight In Style",{"type":731,"content":2769},[2770],{"text":2771,"type":735},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":731,"content":2773},[2774,2776,2783,2785,2792],{"text":2775,"type":735},"For more ways to style your hair for your workouts, check out ",{"text":2777,"type":735,"marks":2778},"Shanie Smash",[2779],{"type":740,"attrs":2780},{"href":2781,"uuid":48,"anchor":48,"custom":2782,"target":743,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":2784,"type":735}," and ",{"text":2786,"type":735,"marks":2787},"Rocky Harris's",[2788],{"type":740,"attrs":2789},{"href":2790,"uuid":48,"anchor":48,"custom":2791,"target":743,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":2793,"type":735}," videos of their favorite workout hairstyles.  ",{"type":798,"attrs":2795,"content":2796},{"level":800},[2797],{"text":1166,"type":735},{"type":731,"content":2799},[2800,2802,2807],{"text":2801,"type":735},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1172,"type":735,"marks":2803},[2804],{"type":740,"attrs":2805},{"href":1176,"uuid":48,"anchor":48,"custom":2806,"target":743,"linktype":13},{},{"text":2808,"type":735}," 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":731,"content":2810},[2811],{"text":2812,"type":735},"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":2814,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2819,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2820,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2815,"component":118,"meta_info":2816,"meta_title":7,"block_image":2817,"cover_image":2818,"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},[],[],"2023-01-04 00:00",{"_uid":2823,"title":2824,"plugin":43,"description":2825},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":2827,"alt":2315,"name":7,"focus":48,"title":2315,"filename":2828,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[1202],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":2838,"created_at":2839,"published_at":2840,"updated_at":2841,"id":2842,"uuid":2843,"content":2844,"slug":3106,"full_slug":3107,"sort_by_date":48,"position":3108,"tag_list":3109,"is_startpage":9,"parent_id":1203,"meta_data":48,"group_id":3111,"first_published_at":3112,"release_id":48,"lang":60,"path":1206,"alternates":3113,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":2845,"faqs":2846,"title":2838,"topic":2863,"author":1251,"content":2878,"category":3087,"schedule":3095,"component":1188,"meta_info":3096,"cover_image":3100,"description":3104,"contributors":3105},"e830f475-d311-47a7-a580-bf4708fb885a",[2847,2851,2855,2859],{"_uid":2848,"answer":2849,"question":2850,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":2852,"answer":2853,"question":2854,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":2856,"answer":2857,"question":2858,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":2860,"answer":2861,"question":2862,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2864,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2876,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2877,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2865,"component":39,"meta_info":2873,"block_image":2874,"cover_image":2875,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2866,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2871,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2872,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2867,"component":118,"meta_info":2868,"meta_title":7,"block_image":2869,"cover_image":2870,"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":728,"content":2879},[2880,2894,2904,2928,2933,2936,2941,2944,2949,2963,2967,2971,2975,2979,2983,2987,2992,2996,3004,3008,3012,3016,3020,3024,3028,3032,3040,3044,3048,3052,3056,3060,3065,3069,3074,3084],{"type":731,"content":2881},[2882,2884,2892],{"text":2883,"type":735},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":2885,"type":735,"marks":2886},"according to most experts",[2887,2891],{"type":740,"attrs":2888},{"href":2889,"uuid":48,"anchor":48,"custom":2890,"target":743,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1605},{"text":2893,"type":735},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":731,"content":2895},[2896,2898,2902],{"text":2897,"type":735},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":2899,"type":735,"marks":2900},"“let food be thy medicine,” ",[2901],{"type":1450},{"text":2903,"type":735},"as well as believing that disease was not a punishment from the Gods. ",{"type":731,"content":2905},[2906,2908,2916,2918,2926],{"text":2907,"type":735},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2909,"type":735,"marks":2910},"coined the term wellness",[2911,2915],{"type":740,"attrs":2912},{"href":2913,"uuid":48,"anchor":48,"custom":2914,"target":743,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1605},{"text":2917,"type":735},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":2919,"type":735,"marks":2920},"fitness and wellness",[2921,2925],{"type":740,"attrs":2922},{"href":2923,"uuid":48,"anchor":48,"custom":2924,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1605},{"text":2927,"type":735}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":798,"attrs":2929,"content":2930},{"level":800},[2931],{"text":2932,"type":735},"What is Fitness?",{"type":731,"content":2934},[2935],{"text":2849,"type":735},{"type":798,"attrs":2937,"content":2938},{"level":800},[2939],{"text":2940,"type":735},"What is Wellness?",{"type":731,"content":2942},[2943],{"text":2853,"type":735},{"type":798,"attrs":2945,"content":2946},{"level":800},[2947],{"text":2948,"type":735},"How to Set Goals for Fitness and Wellness",{"type":731,"content":2950},[2951,2953,2961],{"text":2952,"type":735},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":2954,"type":735,"marks":2955},"S.M.A.R.T. goals",[2956,2960],{"type":740,"attrs":2957},{"href":2958,"uuid":48,"anchor":48,"custom":2959,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1605},{"text":2962,"type":735},":",{"type":731,"content":2964},[2965],{"text":2966,"type":735},"S - Specific",{"type":731,"content":2968},[2969],{"text":2970,"type":735},"M - Measurable",{"type":731,"content":2972},[2973],{"text":2974,"type":735},"A - Achievable",{"type":731,"content":2976},[2977],{"text":2978,"type":735},"R - Relevant",{"type":731,"content":2980},[2981],{"text":2982,"type":735},"T - Timeframe ",{"type":731,"content":2984},[2985],{"text":2986,"type":735},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":798,"attrs":2988,"content":2989},{"level":810},[2990],{"text":2991,"type":735},"Fitness",{"type":731,"content":2993},[2994],{"text":2995,"type":735},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":953,"content":2997},[2998],{"type":956,"content":2999},[3000],{"type":731,"content":3001},[3002],{"text":3003,"type":735},"Example Goal: Weight loss",{"type":731,"content":3005},[3006],{"text":3007,"type":735},"S - 30 lbs.",{"type":731,"content":3009},[3010],{"text":3011,"type":735},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":731,"content":3013},[3014],{"text":3015,"type":735},"A - Doable through proper exercise and nutrition management",{"type":731,"content":3017},[3018],{"text":3019,"type":735},"R - Plan for setbacks (ex. Traveling for work)",{"type":731,"content":3021},[3022],{"text":3023,"type":735},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":798,"attrs":3025,"content":3026},{"level":810},[3027],{"text":339,"type":735},{"type":731,"content":3029},[3030],{"text":3031,"type":735},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":953,"content":3033},[3034],{"type":956,"content":3035},[3036],{"type":731,"content":3037},[3038],{"text":3039,"type":735},"Example Goal: Taking supplements every day (habit creation)",{"type":731,"content":3041},[3042],{"text":3043,"type":735},"S - Take fish oil in the morning, and melatonin in the evening",{"type":731,"content":3045},[3046],{"text":3047,"type":735},"M - Create a calendar chart to track progress - mark off successful days",{"type":731,"content":3049},[3050],{"text":3051,"type":735},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":731,"content":3053},[3054],{"text":3055,"type":735},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":731,"content":3057},[3058],{"text":3059,"type":735},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":798,"attrs":3061,"content":3062},{"level":800},[3063],{"text":3064,"type":735},"Progress Over Perfection",{"type":731,"content":3066},[3067],{"text":3068,"type":735},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":798,"attrs":3070,"content":3071},{"level":800},[3072],{"text":3073,"type":735},"Train For Your Fitness & Wellness",{"type":731,"content":3075},[3076,3077,3083],{"text":1170,"type":735},{"text":1172,"type":735,"marks":3078},[3079,3082],{"type":740,"attrs":3080},{"href":1176,"uuid":48,"anchor":48,"custom":3081,"target":743,"linktype":13},{},{"type":1605},{"text":1524,"type":735},{"type":731,"content":3085},[3086],{"text":2812,"type":735},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3088,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3093,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3094,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3089,"component":118,"meta_info":3090,"meta_title":7,"block_image":3091,"cover_image":3092,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":3097,"title":3098,"plugin":43,"description":3099},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":3101,"alt":3102,"name":7,"focus":7,"title":3102,"filename":3103,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[1202,3110],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1188,"created_at":3115,"published_at":3116,"updated_at":3117,"id":3118,"uuid":3119,"content":3120,"slug":1188,"full_slug":3141,"sort_by_date":48,"position":446,"tag_list":3142,"is_startpage":9,"parent_id":3143,"meta_data":48,"group_id":3144,"first_published_at":3145,"release_id":48,"lang":60,"path":7,"alternates":3146,"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":3121,"component":3122,"meta_info":3123,"custom_content_list":3125},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3124,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3126,3131,3136],{"_uid":3127,"label":3128,"value":3129,"dev_id":3130,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3132,"label":3133,"value":3134,"dev_id":3135,"component":735},"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":3137,"label":3138,"value":3139,"dev_id":3140,"component":735},"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",[],1785892888360]