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To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":676,"answer":677,"question":678,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":680,"answer":681,"question":682,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":684,"answer":685,"question":686,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":688,"answer":689,"question":690,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":692,"answer":693,"question":694,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":696,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":698,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":392,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":724,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":725,"social_link_instagram":726,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":721,"alt":711,"name":711,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":735,"content":736},"doc",[737,743,747,751,757,760,764,779,813,818,821,825,829,840,844,848,851,855,858,862,865,871,886],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ","text",{"type":738,"content":744},[745],{"text":746,"type":742},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":738,"content":748},[749],{"text":750,"type":742},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":752,"attrs":753,"content":755},"heading",{"level":754},3,[756],{"text":669,"type":742},{"type":738,"content":758},[759],{"text":668,"type":742},{"type":752,"attrs":761,"content":762},{"level":754},[763],{"text":674,"type":742},{"type":738,"content":765},[766,768,777],{"text":767,"type":742},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":769,"type":742,"marks":770},"posture",[771],{"type":772,"attrs":773},"link",{"href":774,"uuid":48,"anchor":48,"custom":775,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},"_blank",{"text":778,"type":742}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":780,"content":781},"bullet_list",[782,789,795,801,807],{"type":783,"content":784},"list_item",[785],{"type":738,"content":786},[787],{"text":788,"type":742},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":783,"content":790},[791],{"type":738,"content":792},[793],{"text":794,"type":742},"Swing your arms gently at approximately a 90-degree angle",{"type":783,"content":796},[797],{"type":738,"content":798},[799],{"text":800,"type":742},"Land on your heel with every step",{"type":783,"content":802},[803],{"type":738,"content":804},[805],{"text":806,"type":742},"Move your hips forward (not side-to-side)",{"type":783,"content":808},[809],{"type":738,"content":810},[811],{"text":812,"type":742},"Aim for shorter, brisker strides",{"type":752,"attrs":814,"content":815},{"level":754},[816],{"text":817,"type":742},"How Long Should You Power Walk For?",{"type":738,"content":819},[820],{"text":677,"type":742},{"type":752,"attrs":822,"content":823},{"level":754},[824],{"text":682,"type":742},{"type":738,"content":826},[827],{"text":828,"type":742},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":738,"content":830},[831,833,838],{"text":832,"type":742},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":834,"type":742,"marks":835},"pumping",[836],{"type":837},"italic",{"text":839,"type":742},"! ",{"type":738,"content":841},[842],{"text":843,"type":742},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":752,"attrs":845,"content":846},{"level":754},[847],{"text":686,"type":742},{"type":738,"content":849},[850],{"text":685,"type":742},{"type":752,"attrs":852,"content":853},{"level":754},[854],{"text":690,"type":742},{"type":738,"content":856},[857],{"text":689,"type":742},{"type":752,"attrs":859,"content":860},{"level":754},[861],{"text":694,"type":742},{"type":738,"content":863},[864],{"text":693,"type":742},{"type":752,"attrs":866,"content":868},{"level":867},2,[869],{"text":870,"type":742},"Train Like a Power Fighter",{"type":738,"content":872},[873,875,884],{"text":874,"type":742},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":876,"type":742,"marks":877},"FightCamp",[878,882],{"type":772,"attrs":879},{"href":880,"uuid":48,"anchor":48,"custom":881,"target":776,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":883},"underline",{"text":885,"type":742}," 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":738,"content":887},[888],{"text":889,"type":742},"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":891,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":896,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":892,"component":118,"meta_info":893,"meta_title":7,"block_image":894,"cover_image":895,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00","article",{"_uid":901,"title":902,"plugin":43,"description":903},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":905,"alt":906,"name":7,"focus":7,"title":906,"filename":907,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[914],"featured",60887917,"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z","wellness/{{story.slug}}",[],["Reactive",921],[922,1264,1507,1785,2096,2600],{"name":923,"created_at":924,"published_at":925,"updated_at":926,"id":927,"uuid":928,"content":929,"slug":1258,"full_slug":1259,"sort_by_date":48,"position":1260,"tag_list":1261,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1262,"first_published_at":925,"release_id":48,"lang":60,"path":918,"alternates":1263,"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":930,"faqs":931,"title":923,"topic":948,"author":963,"content":964,"category":1239,"schedule":1247,"component":899,"meta_info":1248,"cover_image":1252,"description":1256,"contributors":1257},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[932,936,940,944],{"_uid":933,"answer":934,"question":935,"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":937,"answer":938,"question":939,"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":941,"answer":942,"question":943,"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":945,"answer":946,"question":947,"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":949,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":961,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":950,"component":39,"meta_info":958,"block_image":959,"cover_image":960,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":951,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":952,"component":118,"meta_info":953,"meta_title":7,"block_image":954,"cover_image":955,"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":735,"content":965},[966,970,974,978,982,985,989,993,1137,1141,1145,1149,1154,1174,1206,1211,1221,1226,1236],{"type":738,"content":967},[968],{"text":969,"type":742},"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":738,"content":971},[972],{"text":973,"type":742},"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":738,"content":975},[976],{"text":977,"type":742},"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":752,"attrs":979,"content":980},{"level":867},[981],{"text":935,"type":742},{"type":738,"content":983},[984],{"text":934,"type":742},{"type":752,"attrs":986,"content":987},{"level":867},[988],{"text":939,"type":742},{"type":738,"content":990},[991],{"text":992,"type":742},"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":780,"content":994},[995,1029,1074,1105],{"type":783,"content":996},[997,1001],{"type":738,"content":998},[999],{"text":1000,"type":742},"Physical Activity",{"type":780,"content":1002},[1003,1009,1015],{"type":783,"content":1004},[1005],{"type":738,"content":1006},[1007],{"text":1008,"type":742},"Exercise/cardio routines",{"type":783,"content":1010},[1011],{"type":738,"content":1012},[1013],{"text":1014,"type":742},"Personal programming",{"type":783,"content":1016},[1017,1021],{"type":738,"content":1018},[1019],{"text":1020,"type":742},"Event preparation ",{"type":780,"content":1022},[1023],{"type":783,"content":1024},[1025],{"type":738,"content":1026},[1027],{"text":1028,"type":742},"Obstacle course training, race training (running, biking, swimming)",{"type":783,"content":1030},[1031,1034],{"type":738,"content":1032},[1033],{"text":433,"type":742},{"type":780,"content":1035},[1036,1042,1048],{"type":783,"content":1037},[1038],{"type":738,"content":1039},[1040],{"text":1041,"type":742},"Meal planning",{"type":783,"content":1043},[1044],{"type":738,"content":1045},[1046],{"text":1047,"type":742},"Dieting",{"type":783,"content":1049},[1050,1054],{"type":738,"content":1051},[1052],{"text":1053,"type":742},"Teaching nutritional information",{"type":780,"content":1055},[1056,1062,1068],{"type":783,"content":1057},[1058],{"type":738,"content":1059},[1060],{"text":1061,"type":742},"Calories",{"type":783,"content":1063},[1064],{"type":738,"content":1065},[1066],{"text":1067,"type":742},"Macros/micros",{"type":783,"content":1069},[1070],{"type":738,"content":1071},[1072],{"text":1073,"type":742},"Supplementation",{"type":783,"content":1075},[1076,1079],{"type":738,"content":1077},[1078],{"text":406,"type":742},{"type":780,"content":1080},[1081,1087,1093,1099],{"type":783,"content":1082},[1083],{"type":738,"content":1084},[1085],{"text":1086,"type":742},"Stress reduction",{"type":783,"content":1088},[1089],{"type":738,"content":1090},[1091],{"text":1092,"type":742},"Habit formation",{"type":783,"content":1094},[1095],{"type":738,"content":1096},[1097],{"text":1098,"type":742},"Improving self-image ",{"type":783,"content":1100},[1101],{"type":738,"content":1102},[1103],{"text":1104,"type":742},"Practicing positive mindset creation",{"type":783,"content":1106},[1107,1111],{"type":738,"content":1108},[1109],{"text":1110,"type":742},"Personal Wellness",{"type":780,"content":1112},[1113,1119,1125,1131],{"type":783,"content":1114},[1115],{"type":738,"content":1116},[1117],{"text":1118,"type":742},"Work-life balance",{"type":783,"content":1120},[1121],{"type":738,"content":1122},[1123],{"text":1124,"type":742},"Increasing life satisfaction",{"type":783,"content":1126},[1127],{"type":738,"content":1128},[1129],{"text":1130,"type":742},"Prioritizing self-care",{"type":783,"content":1132},[1133],{"type":738,"content":1134},[1135],{"text":1136,"type":742},"Time management",{"type":752,"attrs":1138,"content":1139},{"level":867},[1140],{"text":943,"type":742},{"type":738,"content":1142},[1143],{"text":1144,"type":742},"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":738,"content":1146},[1147],{"text":1148,"type":742},"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":752,"attrs":1150,"content":1151},{"level":867},[1152],{"text":1153,"type":742},"What to Look For?",{"type":738,"content":1155},[1156,1158,1162,1164,1168,1170,1172],{"text":1157,"type":742},"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":1159,"type":742,"marks":1160},"Are they certified? (Note: ",[1161],{"type":837},{"text":1163,"type":742},"credentials do not always mean being qualified)",{"text":1165,"type":742,"marks":1166}," Do their clients have promising success? What is the value of what they are offering? ",[1167],{"type":837},{"text":1169,"type":742},"It’s important to make sure the coach you choose is the right fit for you.",{"type":1171},"hard_break",{"text":1173,"type":742},"Things to keep in mind when researching:",{"type":780,"content":1175},[1176,1182,1188,1194,1200],{"type":783,"content":1177},[1178],{"type":738,"content":1179},[1180],{"text":1181,"type":742},"Degrees",{"type":783,"content":1183},[1184],{"type":738,"content":1185},[1186],{"text":1187,"type":742},"Licenses",{"type":783,"content":1189},[1190],{"type":738,"content":1191},[1192],{"text":1193,"type":742},"Accredited certifications",{"type":783,"content":1195},[1196],{"type":738,"content":1197},[1198],{"text":1199,"type":742},"Client testimonies or reviews",{"type":783,"content":1201},[1202],{"type":738,"content":1203},[1204],{"text":1205,"type":742},"Success stories",{"type":752,"attrs":1207,"content":1208},{"level":867},[1209],{"text":1210,"type":742},"Your Road to Wellness",{"type":738,"content":1212},[1213,1215,1219],{"text":1214,"type":742},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":1216,"type":742,"marks":1217},"x, y or z ",[1218],{"type":837},{"text":1220,"type":742},"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":752,"attrs":1222,"content":1223},{"level":867},[1224],{"text":1225,"type":742},"Train Like A Fighter",{"type":738,"content":1227},[1228,1230,1235],{"text":1229,"type":742},"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":876,"type":742,"marks":1231},[1232],{"type":772,"attrs":1233},{"href":880,"uuid":48,"anchor":48,"custom":1234,"target":776,"linktype":13},{},{"text":885,"type":742},{"type":738,"content":1237},[1238],{"text":889,"type":742},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1240,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1245,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1241,"component":118,"meta_info":1242,"meta_title":7,"block_image":1243,"cover_image":1244,"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":1249,"title":1250,"plugin":43,"description":1251},"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":1253,"alt":1254,"name":7,"focus":7,"title":1254,"filename":1255,"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,[914],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1265,"created_at":1266,"published_at":1267,"updated_at":1268,"id":1269,"uuid":1270,"content":1271,"slug":1501,"full_slug":1502,"sort_by_date":48,"position":1503,"tag_list":1504,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1505,"first_published_at":1267,"release_id":48,"lang":60,"path":918,"alternates":1506,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":1272,"faqs":1273,"title":1265,"topic":1282,"author":716,"content":1297,"category":1482,"schedule":1490,"component":899,"meta_info":1491,"cover_image":1495,"description":1499,"contributors":1500},"a983449a-f8b7-47b4-82af-2f189684608f",[1274,1278],{"_uid":1275,"answer":1276,"question":1277,"component":670},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?",{"_uid":1279,"answer":1280,"question":1281,"component":670},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1283,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1295,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1296,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1284,"component":39,"meta_info":1292,"block_image":1293,"cover_image":1294,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1285,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1290,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1291,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1286,"component":118,"meta_info":1287,"meta_title":7,"block_image":1288,"cover_image":1289,"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":735,"content":1298},[1299,1303,1307,1317,1322,1327,1341,1345,1350,1365,1369,1374,1378,1382,1429,1434,1438,1452,1456,1460,1464,1469,1479],{"type":738,"content":1300},[1301],{"text":1302,"type":742},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":738,"content":1304},[1305],{"text":1306,"type":742},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":738,"content":1308},[1309,1311,1315],{"text":1310,"type":742},"But before answering the question, ",{"text":1312,"type":742,"marks":1313},"Which exercise is best for hormone balance?",[1314],{"type":837},{"text":1316,"type":742}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":752,"attrs":1318,"content":1319},{"level":867},[1320],{"text":1321,"type":742},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":752,"attrs":1323,"content":1324},{"level":754},[1325],{"text":1326,"type":742},"Cortisol",{"type":738,"content":1328},[1329,1331,1339],{"text":1330,"type":742},"According to the ",{"text":1332,"type":742,"marks":1333},"National Academy of Sports Medicine",[1334,1338],{"type":772,"attrs":1335},{"href":1336,"uuid":48,"anchor":48,"custom":1337,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":883},{"text":1340,"type":742},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":738,"content":1342},[1343],{"text":1344,"type":742},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":752,"attrs":1346,"content":1347},{"level":754},[1348],{"text":1349,"type":742},"Insulin",{"type":738,"content":1351},[1352,1354,1363],{"text":1353,"type":742},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":1355,"type":742,"marks":1356},"Byrdie",[1357,1361,1362],{"type":772,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":776,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":837},{"type":883},{"text":1364,"type":742},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":738,"content":1366},[1367],{"text":1368,"type":742},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":752,"attrs":1370,"content":1371},{"level":754},[1372],{"text":1373,"type":742},"Sex Hormones",{"type":738,"content":1375},[1376],{"text":1377,"type":742},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":738,"content":1379},[1380],{"text":1381,"type":742},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":738,"content":1383},[1384,1386,1395,1397,1405,1407,1411,1413,1417,1419,1427],{"text":1385,"type":742},"In an interview for ",{"text":1387,"type":742,"marks":1388},"Well + Good",[1389,1393,1394],{"type":772,"attrs":1390},{"href":1391,"uuid":48,"anchor":48,"custom":1392,"target":776,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":837},{"type":883},{"text":1396,"type":742},", ",{"text":1398,"type":742,"marks":1399},"Sara Gottfried, MD",[1400,1404],{"type":772,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"custom":1403,"target":776,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":883},{"text":1406,"type":742},", author of ",{"text":1408,"type":742,"marks":1409},"The Hormone Cure",[1410],{"type":837},{"text":1412,"type":742}," and ",{"text":1414,"type":742,"marks":1415},"The Hormone Reset Diet",[1416],{"type":837},{"text":1418,"type":742}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":1420,"type":742,"marks":1421},"reverse this trend",[1422,1426],{"type":772,"attrs":1423},{"href":1424,"uuid":48,"anchor":48,"custom":1425,"target":776,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":883},{"text":1428,"type":742},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":752,"attrs":1430,"content":1431},{"level":867},[1432],{"text":1433,"type":742},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":738,"content":1435},[1436],{"text":1437,"type":742},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":738,"content":1439},[1440,1442,1450],{"text":1441,"type":742},"In an ",{"text":1443,"type":742,"marks":1444},"article for Johns Hopkins Medicine",[1445,1449],{"type":772,"attrs":1446},{"href":1447,"uuid":48,"anchor":48,"custom":1448,"target":776,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":883},{"text":1451,"type":742},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":738,"content":1453},[1454],{"text":1455,"type":742},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":738,"content":1457},[1458],{"text":1459,"type":742},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":738,"content":1461},[1462],{"text":1463,"type":742},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":752,"attrs":1465,"content":1466},{"level":867},[1467],{"text":1468,"type":742},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":738,"content":1470},[1471,1472,1478],{"text":1229,"type":742},{"text":876,"type":742,"marks":1473},[1474,1477],{"type":772,"attrs":1475},{"href":880,"uuid":48,"anchor":48,"custom":1476,"target":48,"linktype":13},{},{"type":883},{"text":885,"type":742},{"type":738,"content":1480},[1481],{"text":889,"type":742},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1483,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1488,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1489,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1484,"component":118,"meta_info":1485,"meta_title":7,"block_image":1486,"cover_image":1487,"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},[],[],"2023-01-20 00:00",{"_uid":1492,"title":1493,"plugin":43,"description":1494},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":1496,"alt":1497,"name":7,"focus":7,"title":1497,"filename":1498,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[914],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":1508,"created_at":1509,"published_at":1510,"updated_at":1511,"id":1512,"uuid":1513,"content":1514,"slug":1777,"full_slug":1778,"sort_by_date":48,"position":1779,"tag_list":1780,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1782,"first_published_at":1783,"release_id":48,"lang":60,"path":918,"alternates":1784,"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":1515,"faqs":1516,"title":1508,"topic":1533,"author":963,"content":1548,"category":1758,"schedule":1766,"component":899,"meta_info":1767,"cover_image":1771,"description":1775,"contributors":1776},"e830f475-d311-47a7-a580-bf4708fb885a",[1517,1521,1525,1529],{"_uid":1518,"answer":1519,"question":1520,"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":1522,"answer":1523,"question":1524,"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":1526,"answer":1527,"question":1528,"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":1530,"answer":1531,"question":1532,"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":1534,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1546,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1547,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1535,"component":39,"meta_info":1543,"block_image":1544,"cover_image":1545,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1536,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1537,"component":118,"meta_info":1538,"meta_title":7,"block_image":1539,"cover_image":1540,"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":735,"content":1549},[1550,1564,1574,1598,1603,1606,1611,1614,1619,1633,1637,1641,1645,1649,1653,1657,1662,1666,1674,1678,1682,1686,1690,1694,1698,1702,1710,1714,1718,1722,1726,1730,1735,1739,1744,1754],{"type":738,"content":1551},[1552,1554,1562],{"text":1553,"type":742},"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":1555,"type":742,"marks":1556},"according to most experts",[1557,1561],{"type":772,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":776,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":883},{"text":1563,"type":742},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":738,"content":1565},[1566,1568,1572],{"text":1567,"type":742},"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":1569,"type":742,"marks":1570},"“let food be thy medicine,” ",[1571],{"type":837},{"text":1573,"type":742},"as well as believing that disease was not a punishment from the Gods. ",{"type":738,"content":1575},[1576,1578,1586,1588,1596],{"text":1577,"type":742},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":1579,"type":742,"marks":1580},"coined the term wellness",[1581,1585],{"type":772,"attrs":1582},{"href":1583,"uuid":48,"anchor":48,"custom":1584,"target":776,"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":883},{"text":1587,"type":742},", 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":1589,"type":742,"marks":1590},"fitness and wellness",[1591,1595],{"type":772,"attrs":1592},{"href":1593,"uuid":48,"anchor":48,"custom":1594,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":883},{"text":1597,"type":742}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":752,"attrs":1599,"content":1600},{"level":867},[1601],{"text":1602,"type":742},"What is Fitness?",{"type":738,"content":1604},[1605],{"text":1519,"type":742},{"type":752,"attrs":1607,"content":1608},{"level":867},[1609],{"text":1610,"type":742},"What is Wellness?",{"type":738,"content":1612},[1613],{"text":1523,"type":742},{"type":752,"attrs":1615,"content":1616},{"level":867},[1617],{"text":1618,"type":742},"How to Set Goals for Fitness and Wellness",{"type":738,"content":1620},[1621,1623,1631],{"text":1622,"type":742},"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":1624,"type":742,"marks":1625},"S.M.A.R.T. goals",[1626,1630],{"type":772,"attrs":1627},{"href":1628,"uuid":48,"anchor":48,"custom":1629,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":883},{"text":1632,"type":742},":",{"type":738,"content":1634},[1635],{"text":1636,"type":742},"S - Specific",{"type":738,"content":1638},[1639],{"text":1640,"type":742},"M - Measurable",{"type":738,"content":1642},[1643],{"text":1644,"type":742},"A - Achievable",{"type":738,"content":1646},[1647],{"text":1648,"type":742},"R - Relevant",{"type":738,"content":1650},[1651],{"text":1652,"type":742},"T - Timeframe ",{"type":738,"content":1654},[1655],{"text":1656,"type":742},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":752,"attrs":1658,"content":1659},{"level":754},[1660],{"text":1661,"type":742},"Fitness",{"type":738,"content":1663},[1664],{"text":1665,"type":742},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":780,"content":1667},[1668],{"type":783,"content":1669},[1670],{"type":738,"content":1671},[1672],{"text":1673,"type":742},"Example Goal: Weight loss",{"type":738,"content":1675},[1676],{"text":1677,"type":742},"S - 30 lbs.",{"type":738,"content":1679},[1680],{"text":1681,"type":742},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":738,"content":1683},[1684],{"text":1685,"type":742},"A - Doable through proper exercise and nutrition management",{"type":738,"content":1687},[1688],{"text":1689,"type":742},"R - Plan for setbacks (ex. Traveling for work)",{"type":738,"content":1691},[1692],{"text":1693,"type":742},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":752,"attrs":1695,"content":1696},{"level":754},[1697],{"text":339,"type":742},{"type":738,"content":1699},[1700],{"text":1701,"type":742},"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":780,"content":1703},[1704],{"type":783,"content":1705},[1706],{"type":738,"content":1707},[1708],{"text":1709,"type":742},"Example Goal: Taking supplements every day (habit creation)",{"type":738,"content":1711},[1712],{"text":1713,"type":742},"S - Take fish oil in the morning, and melatonin in the evening",{"type":738,"content":1715},[1716],{"text":1717,"type":742},"M - Create a calendar chart to track progress - mark off successful days",{"type":738,"content":1719},[1720],{"text":1721,"type":742},"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":738,"content":1723},[1724],{"text":1725,"type":742},"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":738,"content":1727},[1728],{"text":1729,"type":742},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":752,"attrs":1731,"content":1732},{"level":867},[1733],{"text":1734,"type":742},"Progress Over Perfection",{"type":738,"content":1736},[1737],{"text":1738,"type":742},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":752,"attrs":1740,"content":1741},{"level":867},[1742],{"text":1743,"type":742},"Train For Your Fitness & Wellness",{"type":738,"content":1745},[1746,1747,1753],{"text":1229,"type":742},{"text":876,"type":742,"marks":1748},[1749,1752],{"type":772,"attrs":1750},{"href":880,"uuid":48,"anchor":48,"custom":1751,"target":776,"linktype":13},{},{"type":883},{"text":885,"type":742},{"type":738,"content":1755},[1756],{"text":1757,"type":742},"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":1759,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1760,"component":118,"meta_info":1761,"meta_title":7,"block_image":1762,"cover_image":1763,"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":1768,"title":1769,"plugin":43,"description":1770},"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":1772,"alt":1773,"name":7,"focus":7,"title":1773,"filename":1774,"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,[914,1781],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1786,"created_at":1787,"published_at":1788,"updated_at":1789,"id":1790,"uuid":1791,"content":1792,"slug":2090,"full_slug":2091,"sort_by_date":48,"position":2092,"tag_list":2093,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":2094,"first_published_at":1788,"release_id":48,"lang":60,"path":918,"alternates":2095,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":1793,"faqs":1794,"title":1786,"topic":1807,"author":1822,"content":1823,"category":2072,"schedule":2080,"component":899,"meta_info":2081,"cover_image":2085,"description":2084,"contributors":2089},"13dcb405-3683-42a1-8d1e-b249a63d2947",[1795,1799,1803],{"_uid":1796,"answer":1797,"question":1798,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":1800,"answer":1801,"question":1802,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":1804,"answer":1805,"question":1806,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1808,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1820,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1821,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1809,"component":39,"meta_info":1817,"block_image":1818,"cover_image":1819,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1810,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1815,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1816,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1811,"component":118,"meta_info":1812,"meta_title":7,"block_image":1813,"cover_image":1814,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":735,"content":1824},[1825,1829,1841,1845,1850,1865,1877,1897,1906,1918,1923,1949,1959,1964,1968,1973,1985,1990,1994,1999,2003,2008,2019,2024,2034,2046,2058,2063],{"type":738,"content":1826},[1827],{"text":1828,"type":742},"Have you been waiting for permission to take more naps? Here it is.",{"type":738,"content":1830},[1831,1833,1839],{"text":1832,"type":742},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":1834,"type":742,"marks":1835},"muscle recovery",[1836],{"type":772,"attrs":1837},{"href":1838,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":1840,"type":742},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":738,"content":1842},[1843],{"text":1844,"type":742},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":752,"attrs":1846,"content":1847},{"level":867},[1848],{"text":1849,"type":742},"How Does Napping Help Boxing Performance?",{"type":1851,"attrs":1852},"blok",{"id":1853,"body":1854},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[1855],{"url":1856,"_uid":1858,"image":1859,"component":1863,"copyright_details":1864},{"id":7,"url":7,"linktype":1857,"fieldtype":14,"cached_url":7},"story","i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":1860,"alt":1861,"name":7,"focus":48,"title":1861,"filename":1862,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png","content_image",[],{"type":738,"content":1866},[1867,1869,1875],{"text":1868,"type":742},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":1870,"type":742,"marks":1871},"10 minutes of sleep",[1872],{"type":772,"attrs":1873},{"href":1874,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":1876,"type":742}," can hold many benefits for the body and mind.",{"type":738,"content":1878},[1879,1881,1887,1889,1895],{"text":1880,"type":742},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":1882,"type":742,"marks":1883},"Dr. Amy Bender",[1884],{"type":772,"attrs":1885},{"href":1886,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":1888,"type":742}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":1890,"type":742,"marks":1891},"Rocky Harris",[1892],{"type":772,"attrs":1893},{"href":1894,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":1896,"type":742},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":1851,"attrs":1898},{"id":1853,"body":1899},[1900],{"_uid":1901,"text":1902,"image":1903,"author":1904,"component":1905},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":738,"content":1907},[1908,1910,1916],{"text":1909,"type":742},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":1911,"type":742,"marks":1912},"interview with CBS Sports",[1913],{"type":772,"attrs":1914},{"href":1915,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":1917,"type":742},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":752,"attrs":1919,"content":1920},{"level":867},[1921],{"text":1922,"type":742},"Benefits of Napping",{"type":780,"content":1924},[1925,1931,1937,1943],{"type":783,"content":1926},[1927],{"type":738,"content":1928},[1929],{"text":1930,"type":742},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":783,"content":1932},[1933],{"type":738,"content":1934},[1935],{"text":1936,"type":742},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":783,"content":1938},[1939],{"type":738,"content":1940},[1941],{"text":1942,"type":742},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":783,"content":1944},[1945],{"type":738,"content":1946},[1947],{"text":1948,"type":742},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":1851,"attrs":1950},{"id":1853,"body":1951},[1952],{"url":1953,"_uid":1954,"image":1955,"component":1863,"copyright_details":1958},{"id":7,"url":7,"linktype":1857,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":1956,"alt":1861,"name":7,"focus":48,"title":1861,"filename":1957,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":752,"attrs":1960,"content":1961},{"level":867},[1962],{"text":1963,"type":742},"The Art of a Successful Snooze",{"type":738,"content":1965},[1966],{"text":1967,"type":742},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":752,"attrs":1969,"content":1970},{"level":754},[1971],{"text":1972,"type":742},"Timing",{"type":738,"content":1974},[1975,1977,1983],{"text":1976,"type":742},"The ideal time for a nap is ",{"text":1978,"type":742,"marks":1979},"early afternoon",[1980],{"type":772,"attrs":1981},{"href":1982,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":1984,"type":742},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":752,"attrs":1986,"content":1987},{"level":754},[1988],{"text":1989,"type":742},"Length ",{"type":738,"content":1991},[1992],{"text":1993,"type":742},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":752,"attrs":1995,"content":1996},{"level":754},[1997],{"text":1998,"type":742},"Setting",{"type":738,"content":2000},[2001],{"text":2002,"type":742},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":752,"attrs":2004,"content":2005},{"level":754},[2006],{"text":2007,"type":742},"Scheduling",{"type":738,"content":2009},[2010,2012,2017],{"text":2011,"type":742},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2013,"type":742,"marks":2014},"Dr. Bender recommends",[2015],{"type":772,"attrs":2016},{"href":1886,"uuid":48,"anchor":48,"target":776,"linktype":13},{"text":2018,"type":742}," an extended nap length of around 90 minutes for athletes.",{"type":752,"attrs":2020,"content":2021},{"level":867},[2022],{"text":2023,"type":742},"Dreaming of Greatness",{"type":1851,"attrs":2025},{"id":1853,"body":2026},[2027],{"url":2028,"_uid":2029,"image":2030,"component":1863,"copyright_details":2033},{"id":7,"url":7,"linktype":1857,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2031,"alt":1861,"name":7,"focus":48,"title":1861,"filename":2032,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":738,"content":2035},[2036,2038,2044],{"text":2037,"type":742},"Boxing training is all about making ",{"text":2039,"type":742,"marks":2040},"healthy lifestyle choices",[2041],{"type":772,"attrs":2042},{"href":2043,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2045,"type":742},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":738,"content":2047},[2048,2050,2056],{"text":2049,"type":742},"When you’re training hard, remember that ",{"text":2051,"type":742,"marks":2052},"recovery",[2053],{"type":772,"attrs":2054},{"href":2055,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2057,"type":742}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":752,"attrs":2059,"content":2060},{"level":867},[2061],{"text":2062,"type":742},"Train Like a Fighter",{"type":738,"content":2064},[2065,2066,2070],{"text":1229,"type":742},{"text":876,"type":742,"marks":2067},[2068],{"type":772,"attrs":2069},{"href":880,"uuid":48,"anchor":48,"target":776,"linktype":13},{"text":2071,"type":742}," 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":2073,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2078,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2079,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2074,"component":118,"meta_info":2075,"meta_title":7,"block_image":2076,"cover_image":2077,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2082,"title":2083,"plugin":43,"description":2084},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2086,"alt":2087,"name":7,"focus":48,"title":2087,"filename":2088,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[914],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2097,"created_at":2098,"published_at":2099,"updated_at":2100,"id":2101,"uuid":2102,"content":2103,"slug":2593,"full_slug":2594,"sort_by_date":48,"position":2595,"tag_list":2596,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":2597,"first_published_at":2598,"release_id":48,"lang":60,"path":918,"alternates":2599,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":2104,"faqs":2105,"title":2097,"topic":2126,"author":2141,"content":2142,"category":2575,"schedule":2583,"component":899,"meta_info":2584,"cover_image":2588,"description":2591,"contributors":2592},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[2106,2110,2114,2118,2122],{"_uid":2107,"answer":2108,"question":2109,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":2111,"answer":2112,"question":2113,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":2115,"answer":2116,"question":2117,"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":2119,"answer":2120,"question":2121,"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":2123,"answer":2124,"question":2125,"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":2127,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2139,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2140,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2128,"component":39,"meta_info":2136,"block_image":2137,"cover_image":2138,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2129,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2130,"component":118,"meta_info":2131,"meta_title":7,"block_image":2132,"cover_image":2133,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":735,"content":2143},[2144,2171,2183,2203,2208,2212,2217,2235,2240,2268,2273,2308,2313,2317,2321,2326,2330,2335,2339,2344,2355,2441,2446,2450,2461,2493,2498,2502,2507,2511,2516,2520,2525,2535,2563,2567],{"type":738,"content":2145},[2146,2148,2154,2155,2161,2163,2169],{"text":2147,"type":742},"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":2149,"type":742,"marks":2150},"cardiovascular disease",[2151],{"type":772,"attrs":2152},{"href":2153,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1396,"type":742},{"text":2156,"type":742,"marks":2157},"diabetes",[2158],{"type":772,"attrs":2159},{"href":2160,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":2162,"type":742},", and some types of ",{"text":2164,"type":742,"marks":2165},"cancer",[2166],{"type":772,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":2170,"type":742},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1851,"attrs":2172},{"id":2173,"body":2174},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[2175],{"url":2176,"_uid":2177,"image":2178,"component":1863,"copyright_details":2182},{"id":7,"url":7,"linktype":1857,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":2179,"alt":2180,"name":7,"focus":48,"title":2180,"filename":2181,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":738,"content":2184},[2185,2187,2193,2195,2201],{"text":2186,"type":742},"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":2188,"type":742,"marks":2189},"improve athletic performance",[2190],{"type":772,"attrs":2191},{"href":2192,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":2194,"type":742},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":2196,"type":742,"marks":2197},"protein needs",[2198],{"type":772,"attrs":2199},{"href":2200,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":2202,"type":742}," as a boxer.",{"type":752,"attrs":2204,"content":2205},{"level":867},[2206],{"text":2207,"type":742},"How a Plant-Based Diet Supports Exercise Performance",{"type":738,"content":2209},[2210],{"text":2211,"type":742},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":752,"attrs":2213,"content":2214},{"level":754},[2215],{"text":2216,"type":742},"Cardiovascular Health",{"type":738,"content":2218},[2219,2225,2227,2233],{"text":2220,"type":742,"marks":2221},"Research",[2222],{"type":772,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2226,"type":742}," 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":2228,"type":742,"marks":2229},"study",[2230],{"type":772,"attrs":2231},{"href":2232,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2234,"type":742}," 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":752,"attrs":2236,"content":2237},{"level":754},[2238],{"text":2239,"type":742},"Inflammation",{"type":738,"content":2241},[2242,2244,2250,2252,2258,2260,2266],{"text":2243,"type":742},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2245,"type":742,"marks":2246},"antioxidants and anti-inflammatory",[2247],{"type":772,"attrs":2248},{"href":2249,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2251,"type":742}," properties, thus helping reduce systemic ",{"text":2253,"type":742,"marks":2254},"inflammation and oxidative stress",[2255],{"type":772,"attrs":2256},{"href":2257,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2259,"type":742},". 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":2261,"type":742,"marks":2262},"exercise-induced oxidative stress",[2263],{"type":772,"attrs":2264},{"href":2265,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2267,"type":742}," and inflammation. ",{"type":752,"attrs":2269,"content":2270},{"level":754},[2271],{"text":2272,"type":742},"Energy and Body Composition",{"type":738,"content":2274},[2275,2277,2283,2284,2290,2292,2298,2300,2306],{"text":2276,"type":742},"Plant-based diets have also been shown to effectively ",{"text":2278,"type":742,"marks":2279},"reduce body weight",[2280],{"type":772,"attrs":2281},{"href":2282,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1396,"type":742},{"text":2285,"type":742,"marks":2286},"BMI",[2287],{"type":772,"attrs":2288},{"href":2289,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2291,"type":742},", 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":2293,"type":742,"marks":2294},"complex carbohydrates",[2295],{"type":772,"attrs":2296},{"href":2297,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2299,"type":742},", which are essential for an athlete’s ",{"text":2301,"type":742,"marks":2302},"glycogen storage",[2303],{"type":772,"attrs":2304},{"href":2305,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2307,"type":742}," and performance. ",{"type":752,"attrs":2309,"content":2310},{"level":867},[2311],{"text":2312,"type":742},"How About Amino Acids?",{"type":738,"content":2314},[2315],{"text":2316,"type":742},"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":738,"content":2318},[2319],{"text":2320,"type":742},"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":752,"attrs":2322,"content":2323},{"level":867},[2324],{"text":2325,"type":742},"OK, This Sounds Great. But Where Do I Start?",{"type":738,"content":2327},[2328],{"text":2329,"type":742},"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":752,"attrs":2331,"content":2332},{"level":754},[2333],{"text":2334,"type":742},"1. Know Where to Get Your Protein From ",{"type":738,"content":2336},[2337],{"text":2338,"type":742},"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":752,"attrs":2340,"content":2341},{"level":754},[2342],{"text":2343,"type":742},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1851,"attrs":2345},{"id":2173,"body":2346},[2347],{"url":2348,"_uid":2349,"image":2350,"component":1863,"copyright_details":2354},{"id":7,"url":7,"linktype":1857,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2351,"alt":2352,"name":7,"focus":48,"title":2352,"filename":2353,"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":780,"content":2356},[2357,2363,2369,2375,2381,2387,2393,2399,2405,2411,2417,2423,2429,2435],{"type":783,"content":2358},[2359],{"type":738,"content":2360},[2361],{"text":2362,"type":742},"Pea Protein Powder (2 scoops) = 27 grams",{"type":783,"content":2364},[2365],{"type":738,"content":2366},[2367],{"text":2368,"type":742},"Tempeh (½ cup) = 15 grams",{"type":783,"content":2370},[2371],{"type":738,"content":2372},[2373],{"text":2374,"type":742},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":783,"content":2376},[2377],{"type":738,"content":2378},[2379],{"text":2380,"type":742},"Tofu (3 oz) = 10 grams",{"type":783,"content":2382},[2383],{"type":738,"content":2384},[2385],{"text":2386,"type":742},"Edamame (½ cup) = 9 grams",{"type":783,"content":2388},[2389],{"type":738,"content":2390},[2391],{"text":2392,"type":742},"Lentils (½ cup) = 9 grams",{"type":783,"content":2394},[2395],{"type":738,"content":2396},[2397],{"text":2398,"type":742},"Hemp Seeds (3 tbsp) = 9 grams",{"type":783,"content":2400},[2401],{"type":738,"content":2402},[2403],{"text":2404,"type":742},"Beans (½ cup) = 8 grams",{"type":783,"content":2406},[2407],{"type":738,"content":2408},[2409],{"text":2410,"type":742},"Peanut Butter (2 tbsp) = 8 grams",{"type":783,"content":2412},[2413],{"type":738,"content":2414},[2415],{"text":2416,"type":742},"Chickpeas (½ cup) = 7 grams",{"type":783,"content":2418},[2419],{"type":738,"content":2420},[2421],{"text":2422,"type":742},"Chia Seeds (2 tbsp) = 6 grams",{"type":783,"content":2424},[2425],{"type":738,"content":2426},[2427],{"text":2428,"type":742},"Sunflower Seeds (¼ cup) = 6 grams",{"type":783,"content":2430},[2431],{"type":738,"content":2432},[2433],{"text":2434,"type":742},"Quinoa, cooked (½ cup) = 6 grams",{"type":783,"content":2436},[2437],{"type":738,"content":2438},[2439],{"text":2440,"type":742},"Oatmeal (½ cup) = 5 grams",{"type":752,"attrs":2442,"content":2443},{"level":754},[2444],{"text":2445,"type":742},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":738,"content":2447},[2448],{"text":2449,"type":742},"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":1851,"attrs":2451},{"id":2173,"body":2452},[2453],{"url":2454,"_uid":2455,"image":2456,"component":1863,"copyright_details":2460},{"id":7,"url":7,"linktype":1857,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2457,"alt":2458,"name":7,"focus":48,"title":2458,"filename":2459,"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":780,"content":2462},[2463,2469,2475,2481,2487],{"type":783,"content":2464},[2465],{"type":738,"content":2466},[2467],{"text":2468,"type":742},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":783,"content":2470},[2471],{"type":738,"content":2472},[2473],{"text":2474,"type":742},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":783,"content":2476},[2477],{"type":738,"content":2478},[2479],{"text":2480,"type":742},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":783,"content":2482},[2483],{"type":738,"content":2484},[2485],{"text":2486,"type":742},"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":783,"content":2488},[2489],{"type":738,"content":2490},[2491],{"text":2492,"type":742},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":752,"attrs":2494,"content":2495},{"level":754},[2496],{"text":2497,"type":742},"3. Set Small, Realistic Goals",{"type":738,"content":2499},[2500],{"text":2501,"type":742},"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":752,"attrs":2503,"content":2504},{"level":754},[2505],{"text":2506,"type":742},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":738,"content":2508},[2509],{"text":2510,"type":742},"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":752,"attrs":2512,"content":2513},{"level":754},[2514],{"text":2515,"type":742},"5. Don’t Aim for Perfection",{"type":738,"content":2517},[2518],{"text":2519,"type":742},"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":752,"attrs":2521,"content":2522},{"level":867},[2523],{"text":2524,"type":742},"The Real MVP",{"type":1851,"attrs":2526},{"id":2173,"body":2527},[2528],{"url":2529,"_uid":2530,"image":2531,"component":1863,"copyright_details":2534},{"id":7,"url":7,"linktype":1857,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2532,"alt":2458,"name":7,"focus":48,"title":2458,"filename":2533,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":738,"content":2536},[2537,2539,2545,2547,2553,2555,2561],{"text":2538,"type":742},"A well-planned plant-based diet is ",{"text":2540,"type":742,"marks":2541},"nutritionally adequate",[2542],{"type":772,"attrs":2543},{"href":2544,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2546,"type":742}," 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":2548,"type":742,"marks":2549},"anti-inflammatory",[2550],{"type":772,"attrs":2551},{"href":2552,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2554,"type":742},", 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":2556,"type":742,"marks":2557},"Mike Tyson",[2558],{"type":772,"attrs":2559},{"href":2560,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2562,"type":742},", 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":752,"attrs":2564,"content":2565},{"level":867},[2566],{"text":2062,"type":742},{"type":738,"content":2568},[2569,2570,2574],{"text":1229,"type":742},{"text":876,"type":742,"marks":2571},[2572],{"type":772,"attrs":2573},{"href":880,"uuid":48,"anchor":48,"target":776,"linktype":13},{"text":2071,"type":742},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2576,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2581,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2577,"component":118,"meta_info":2578,"meta_title":7,"block_image":2579,"cover_image":2580,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2585,"title":2586,"plugin":43,"description":2587},"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":2589,"alt":2352,"name":7,"focus":48,"title":2352,"filename":2590,"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,[914],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2601,"created_at":2602,"published_at":2603,"updated_at":2604,"id":2605,"uuid":2606,"content":2607,"slug":2768,"full_slug":2769,"sort_by_date":48,"position":2770,"tag_list":2771,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":2772,"first_published_at":2773,"release_id":48,"lang":60,"path":918,"alternates":2774,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":2608,"faqs":2609,"title":2601,"topic":2618,"author":2633,"content":2634,"category":2749,"schedule":2757,"component":899,"meta_info":2758,"cover_image":2762,"description":2766,"contributors":2767},"357626bb-6aad-48f7-8c87-99219b73aed0",[2610,2614],{"_uid":2611,"answer":2612,"question":2613,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":2615,"answer":2616,"question":2617,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2619,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2631,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2632,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2620,"component":39,"meta_info":2628,"block_image":2629,"cover_image":2630,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2621,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2626,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2627,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2622,"component":118,"meta_info":2623,"meta_title":7,"block_image":2624,"cover_image":2625,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":735,"content":2635},[2636,2640,2644,2658,2662,2665,2670,2683,2707,2731,2735,2746],{"type":738,"content":2637},[2638],{"text":2639,"type":742},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":752,"attrs":2641,"content":2642},{"level":867},[2643],{"text":2613,"type":742},{"type":738,"content":2645},[2646,2648,2656],{"text":2647,"type":742},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":2649,"type":742,"marks":2650},"FightCamp app",[2651,2655],{"type":772,"attrs":2652},{"href":2653,"uuid":48,"anchor":48,"custom":2654,"target":776,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":883},{"text":2657,"type":742}," are all examples of fitness goals.",{"type":752,"attrs":2659,"content":2660},{"level":867},[2661],{"text":2617,"type":742},{"type":738,"content":2663},[2664],{"text":2616,"type":742},{"type":752,"attrs":2666,"content":2667},{"level":867},[2668],{"text":2669,"type":742},"Setting Your Goals",{"type":738,"content":2671},[2672,2674,2681],{"text":2673,"type":742},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":2675,"type":742,"marks":2676},"SMART goals",[2677,2680],{"type":772,"attrs":2678},{"href":1628,"uuid":48,"anchor":48,"custom":2679,"target":776,"linktype":13},{},{"type":883},{"text":2682,"type":742}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":738,"content":2684},[2685,2687,2695,2697,2705],{"text":2686,"type":742},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":2688,"type":742,"marks":2689},"accountability partners",[2690,2694],{"type":772,"attrs":2691},{"href":2692,"uuid":48,"anchor":48,"custom":2693,"target":776,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":883},{"text":2696,"type":742},". People who have someone they are accountable to are ",{"text":2698,"type":742,"marks":2699},"95% more likely to hit their goals",[2700,2704],{"type":772,"attrs":2701},{"href":2702,"uuid":48,"anchor":48,"custom":2703,"target":776,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":883},{"text":2706,"type":742},". ",{"type":738,"content":2708},[2709,2711,2719,2721,2729],{"text":2710,"type":742},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":2712,"type":742,"marks":2713},"FightCamp Community",[2714,2718],{"type":772,"attrs":2715},{"href":2716,"uuid":48,"anchor":48,"custom":2717,"target":776,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":883},{"text":2720,"type":742}," and tag the ",{"text":2722,"type":742,"marks":2723},"Trainers",[2724,2728],{"type":772,"attrs":2725},{"href":2726,"uuid":48,"anchor":48,"custom":2727,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":883},{"text":2730,"type":742}," and me and we’ll help you stay accountable. ",{"type":752,"attrs":2732,"content":2733},{"level":867},[2734],{"text":2062,"type":742},{"type":738,"content":2736},[2737,2738,2744],{"text":1229,"type":742},{"text":876,"type":742,"marks":2739},[2740,2743],{"type":772,"attrs":2741},{"href":880,"uuid":48,"anchor":48,"custom":2742,"target":776,"linktype":13},{},{"type":883},{"text":2745,"type":742}," 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":738,"content":2747},[2748],{"text":1757,"type":742},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2750,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2755,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2751,"component":118,"meta_info":2752,"meta_title":7,"block_image":2753,"cover_image":2754,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":2759,"title":2760,"plugin":43,"description":2761},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":2763,"alt":2764,"name":7,"focus":7,"title":2764,"filename":2765,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[914],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":899,"created_at":2776,"published_at":2777,"updated_at":2778,"id":2779,"uuid":2780,"content":2781,"slug":899,"full_slug":2802,"sort_by_date":48,"position":446,"tag_list":2803,"is_startpage":9,"parent_id":2804,"meta_data":48,"group_id":2805,"first_published_at":2806,"release_id":48,"lang":60,"path":7,"alternates":2807,"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":2782,"component":2783,"meta_info":2784,"custom_content_list":2786},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2785,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2787,2792,2797],{"_uid":2788,"label":2789,"value":2790,"dev_id":2791,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2793,"label":2794,"value":2795,"dev_id":2796,"component":742},"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":2798,"label":2799,"value":2800,"dev_id":2801,"component":742},"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",[],1785892890954]