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First, you should consider your body’s nutritional needs and your workout goals. Some packaged foods can carry the right balance of nutrients, while others may just be full of sugar and additives. Even though prepared snacks may be faster to grab on-the-go, meal prep and snack prep ahead of time could be your best option. Many pre-workout snacks are easy to prepare with simple ingredients ahead of time. If you’re short on time and can’t prepare a full snack, protein shakes and smoothies can be a great option to supplement your nutritional needs.","What Are The Best Pre-Workout Snacks?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2ac1c438-a72a-4548-b262-1076e5fb21ad","When deciding on a pre-workout snack, it is important to consume the right balance of carbohydrates, fats, and protein. Everyone’s nutritional needs and goals are different, so it’s also important to listen to your body and decide what foods work for you and what foods don’t. Ideally, pre-workout snacks will have a balance of protein, carbohydrates, and fats to fuel your workout.","What Should I Look For In a Pre-Workout Snack?",{"_uid":676,"answer":677,"question":678,"component":670},"9cc948f1-0351-4a99-b75d-aa9e6bae21b4","We recommended waiting about one (1) hour after eating a pre-workout snack to workout. This way the body has enough time to digest, and the nutrients and energy from the food is fully absorbed. The time can depend on the size and complexity of the snack, but usually one hour is ample time.","How Long Should I Wait After Eating Before Exercising?",{"_uid":680,"answer":681,"question":682,"component":670},"46df26b6-92c6-4c22-aed3-d85e0d534b38","We recommend that you have some sort of snack prior to exercising. The right balance of nutrients will keep you in shape and energized for your workout. You’ll be able to stay toned and lean like a fighter.","Do I Need a Pre-Workout Snack?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":684,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":133,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":706,"_uid":707,"name":708,"photo":709,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":710,"alt":708,"name":7,"focus":48,"title":708,"filename":711,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":723,"content":724},"doc",[725,731,735,744,757,763,768,773,778,783,787,791,804,808,812,816,820,824,828,832,836,856,860,871,876],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"To get the most out of my workout, a crucial part of the preparation is deciding what I use to fuel my body as I prepare to sweat. You wouldn’t take your car on a road trip without filling it up with gas. You need to think of your body as your engine. It’s important to prep our bodies with proper nutrition to maximize our efforts in the gym. Consuming the right balance of carbohydrates, fats, and protein will get you through your training.","text",{"type":726,"content":732},[733],{"text":734,"type":730},"I’m sharing my five (5) favorite pre-workout snacks. Please note that everybody’s goals and nutritional needs are different. There is no one-size-fits-all for food or fitness, so what works for me and my body may be different for you. Listen to your body. How does it respond to the food you are eating? Feel energized and powerful? That is a good indicator that what you eat is working for you.",{"type":736,"attrs":737,"content":739},"heading",{"level":738},2,[740,742],{"text":741,"type":730},"Shanie's Top 5 Pre-Workout Snacks",{"type":743},"hard_break",{"type":745,"attrs":746},"blok",{"id":747,"body":748},"0ae203c1-cb61-4c25-9e42-d1daa1748a52",[749],{"_uid":750,"image":751,"component":755,"copyright_details":756},"i-5a86af57-372d-486c-9601-2ba75133eae3",{"id":752,"alt":753,"name":7,"focus":48,"title":753,"filename":754,"copyright":7,"fieldtype":50},4053123,"Pre-Workout Snack - Granola With a Sliced Banana","https://a.storyblok.com/f/115220/1100x1100/8691290a9d/granola_with_bananas.png","content_image",[],{"type":736,"attrs":758,"content":760},{"level":759},3,[761],{"text":762,"type":730},"1. Avocado toast on sprouted grain bread",{"type":736,"attrs":764,"content":765},{"level":759},[766],{"text":767,"type":730},"2. Overnight oats with peanut butter",{"type":736,"attrs":769,"content":770},{"level":759},[771],{"text":772,"type":730},"3. Granola with almond milk and a sliced banana",{"type":736,"attrs":774,"content":775},{"level":759},[776],{"text":777,"type":730},"4. Perfect Bar",{"type":736,"attrs":779,"content":780},{"level":759},[781],{"text":782,"type":730},"5. Baked sweet potato",{"type":726,"content":784},[785],{"text":786,"type":730},"I make sure to give my body an hour to digest before I get in the ring, that way I can move freely and best utilize the energy from my snack.",{"type":726,"content":788},[789],{"text":790,"type":730},"If you’re short on time and can’t prepare a full snack, protein shakes and smoothies can be a great option to supplement your nutritional needs. Here’s a quick video and recipe for one of my favorite protein superfood smoothies.",{"type":745,"attrs":792},{"id":793,"body":794},"4ecbd1ba-b039-4ae6-a6bf-8dbba5d95fd9",[795],{"_uid":796,"link":797,"image":799,"title":801,"component":803},"i-fa2858c9-7e29-4ece-97d3-7e2aa1284dbb",{"id":7,"url":798,"linktype":13,"fieldtype":14,"cached_url":798},"https://youtu.be/BwFn53Ewb_I",{"id":800,"alt":801,"name":7,"focus":48,"title":801,"filename":802,"copyright":7,"fieldtype":50},3422051,"Pre Workout Smoothie For Boxers | Boxing Nutrition","https://a.storyblok.com/f/115220/1244x700/be17121db7/pre-workout-smoothie-for-boxers-boxing-nutrition_youtube_video.jpeg","image_video_link",{"type":736,"attrs":805,"content":806},{"level":738},[807],{"text":669,"type":730},{"type":726,"content":809},[810],{"text":811,"type":730},"With so many prepackaged and prepared pre-workout snacks out there, it can be difficult to decide which pre-workout snacks are the best for you. First, you should consider your body’s nutritional needs and your workout goals. Some packaged foods can carry the right balance of nutrients, while others may just be full of sugar and additives. Even though prepared snacks may be faster to grab on-the-go, meal prep, and snack prep ahead of time could be your best option. Many pre-workout snacks are easy to prepare with simple ingredients ahead of time.",{"type":726,"content":813},[814],{"text":815,"type":730},"If you’re short on time and can’t prepare a full snack, protein shakes and smoothies can be a great option to supplement your nutritional needs.",{"type":736,"attrs":817,"content":818},{"level":738},[819],{"text":674,"type":730},{"type":726,"content":821},[822],{"text":823,"type":730},"When deciding on a pre-workout snack, finding the right balance of foods is key. Ideally, pre-workout snacks will have a balance of protein, carbohydrates, and fats to fuel your workout. Everyone’s nutritional needs and fitness goals are different, so listen to your body and decide what foods work for you and what foods don’t.",{"type":736,"attrs":825,"content":826},{"level":738},[827],{"text":678,"type":730},{"type":726,"content":829},[830],{"text":831,"type":730},"We recommended waiting about one (1) hour after eating a pre-workout snack to exercise. This way the body has enough time to digest and the nutrients and energy from the food are fully absorbed. The time can depend on the size and complexity of the snack, but usually, one hour is ample time.",{"type":736,"attrs":833,"content":834},{"level":738},[835],{"text":682,"type":730},{"type":726,"content":837},[838,840,846,854],{"text":839,"type":730},"We recommend that you have some sort of snack prior to exercising. The right balance of nutrients will keep you in shape and energized for your ",{"text":841,"type":730,"marks":842}," ",[843],{"type":844,"attrs":845},"styled",{"class":7},{"text":847,"type":730,"marks":848},"workout",[849],{"type":850,"attrs":851},"link",{"href":852,"uuid":48,"anchor":48,"target":853,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=","_blank",{"text":855,"type":730},".",{"type":726,"content":857},[858],{"text":859,"type":730},"For more tips and tricks for staying motivated, check out my video below.",{"type":745,"attrs":861},{"id":793,"body":862},[863],{"_uid":864,"link":865,"image":867,"title":869,"component":803},"i-033f7bf9-9563-4fd7-8ad5-8b7129838d82",{"id":7,"url":866,"linktype":13,"fieldtype":14,"cached_url":866},"https://youtu.be/CndfcU8keJE",{"id":868,"alt":869,"name":7,"focus":48,"title":869,"filename":870,"copyright":7,"fieldtype":50},3422090,"How To Get Lean Like A Fighter | Tips & Tricks For Women","https://a.storyblok.com/f/115220/1244x700/bb4ae61b66/how-to-get-lean-like-a-fighter-tips-tricks-for-women_youtube_video.jpeg",{"type":736,"attrs":872,"content":873},{"level":759},[874],{"text":875,"type":730},"Related Articles",{"type":726,"content":877},[878,884,885,891,892],{"text":879,"type":730,"marks":880},"What To Eat Before a Boxing Workout",[881],{"type":850,"attrs":882},{"href":883,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout",{"type":743},{"text":886,"type":730,"marks":887},"What To Eat After a Boxing Workout",[888],{"type":850,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-after-a-boxing-workout",{"type":743},{"text":893,"type":730,"marks":894},"How To Eat Like a Boxer",[895],{"type":850,"attrs":896},{"href":897,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":899,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":904,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":905,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":900,"component":118,"meta_info":901,"meta_title":7,"block_image":902,"cover_image":903,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-06-07 00:00","article",{"_uid":909,"title":657,"plugin":43,"description":910},"c5053d52-87b7-4f35-addb-49d9aa92244d","Trying to decide what to eat before your workout can be tough. FightCamp Trainer Shanie Smash shares her TOP 5 PRE-WORKOUT SNACKS that fuel her boxing training!",{"id":912,"alt":657,"name":7,"focus":48,"title":657,"filename":913,"copyright":7,"fieldtype":50},3422022,"https://a.storyblok.com/f/115220/2400x990/5492c14af2/shanie-smash-s-top-5-pre-workout-snacks.jpeg",[],[],"shanie-smash-s-top-5-pre-workout-snacks","blogs/shanie-smash-s-top-5-pre-workout-snacks",-680,[],60887917,"f9e3265c-f8be-4407-b860-82d50bc02e15","2021-06-07T03:33:00.000Z",[],["Reactive",925],[926,1153,1442,1652,1966,2192],{"name":927,"created_at":928,"published_at":929,"updated_at":930,"id":931,"uuid":932,"content":933,"slug":1144,"full_slug":1145,"sort_by_date":48,"position":1146,"tag_list":1147,"is_startpage":9,"parent_id":920,"meta_data":48,"group_id":1149,"first_published_at":1150,"release_id":48,"lang":60,"path":1151,"alternates":1152,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":934,"faqs":935,"title":927,"topic":944,"author":959,"content":960,"category":1125,"schedule":1133,"component":907,"meta_info":1134,"cover_image":1138,"description":1142,"contributors":1143},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[936,940],{"_uid":937,"answer":938,"question":939,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":941,"answer":942,"question":943,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":945,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":957,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":958,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":946,"component":39,"meta_info":954,"block_image":955,"cover_image":956,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":947,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":952,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":953,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":948,"component":118,"meta_info":949,"meta_title":7,"block_image":950,"cover_image":951,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":723,"content":961},[962,967,971,975,978,983,988,992,997,1022,1027,1031,1036,1040,1045,1049,1054,1088,1093,1097,1111],{"type":736,"attrs":963,"content":964},{"level":738},[965],{"text":966,"type":730},"Improve Your Sleep Hygiene",{"type":726,"content":968},[969],{"text":970,"type":730},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":736,"attrs":972,"content":973},{"level":738},[974],{"text":939,"type":730},{"type":726,"content":976},[977],{"text":938,"type":730},{"type":736,"attrs":979,"content":980},{"level":738},[981],{"text":982,"type":730},"6 Tips For Good Sleep Hygiene",{"type":736,"attrs":984,"content":985},{"level":759},[986],{"text":987,"type":730},"1. Establish a Regular Bedtime Routine ",{"type":726,"content":989},[990],{"text":991,"type":730},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":736,"attrs":993,"content":994},{"level":759},[995],{"text":996,"type":730},"2. Be Cool and Calm",{"type":726,"content":998},[999,1001,1010,1012,1020],{"text":1000,"type":730},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1002,"type":730,"marks":1003},"sleep experts",[1004,1008],{"type":850,"attrs":1005},{"href":1006,"uuid":48,"anchor":48,"custom":1007,"target":853,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1009},"underline",{"text":1011,"type":730},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1013,"type":730,"marks":1014},"CDC",[1015,1019],{"type":850,"attrs":1016},{"href":1017,"uuid":48,"anchor":48,"custom":1018,"target":853,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1009},{"text":1021,"type":730},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":736,"attrs":1023,"content":1024},{"level":759},[1025],{"text":1026,"type":730},"3. Keep it Light Before Bed ",{"type":726,"content":1028},[1029],{"text":1030,"type":730},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":736,"attrs":1032,"content":1033},{"level":759},[1034],{"text":1035,"type":730},"4. Limit Naps During the Day ",{"type":726,"content":1037},[1038],{"text":1039,"type":730},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":736,"attrs":1041,"content":1042},{"level":759},[1043],{"text":1044,"type":730},"5. Avoid Looking at the Clock",{"type":726,"content":1046},[1047],{"text":1048,"type":730},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":736,"attrs":1050,"content":1051},{"level":759},[1052],{"text":1053,"type":730},"6. FightCamp First Thing in the Morning ",{"type":726,"content":1055},[1056,1058,1066,1068,1076,1078,1086],{"text":1057,"type":730},"For ",{"text":1059,"type":730,"marks":1060},"improved sleep",[1061,1065],{"type":850,"attrs":1062},{"href":1063,"uuid":48,"anchor":48,"custom":1064,"target":853,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1009},{"text":1067,"type":730},", select an aerobic workout in the morning and complete it. ",{"text":1069,"type":730,"marks":1070},"Studies",[1071,1075],{"type":850,"attrs":1072},{"href":1073,"uuid":48,"anchor":48,"custom":1074,"target":853,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1009},{"text":1077,"type":730}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1079,"type":730,"marks":1080},"pressure to sleep",[1081,1085],{"type":850,"attrs":1082},{"href":1083,"uuid":48,"anchor":48,"custom":1084,"target":853,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1009},{"text":1087,"type":730}," builds up the longer you stay awake and decreases when you sleep.",{"type":736,"attrs":1089,"content":1090},{"level":738},[1091],{"text":1092,"type":730},"Train Like a Fighter, Sleep Like a Baby",{"type":726,"content":1094},[1095],{"text":1096,"type":730},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":726,"content":1098},[1099,1101,1109],{"text":1100,"type":730},"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":1102,"type":730,"marks":1103},"FightCamp",[1104,1108],{"type":850,"attrs":1105},{"href":1106,"uuid":48,"anchor":48,"custom":1107,"target":853,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1009},{"text":1110,"type":730}," 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":726,"content":1112},[1113,1115,1123],{"text":1114,"type":730},"As ",{"text":1116,"type":730,"marks":1117},"Mike Tyson",[1118,1122],{"type":850,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"custom":1121,"target":853,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1009},{"text":1124,"type":730}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1126,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1131,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1132,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1127,"component":118,"meta_info":1128,"meta_title":7,"block_image":1129,"cover_image":1130,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1135,"title":1136,"plugin":43,"description":1137},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1139,"alt":1140,"name":7,"focus":7,"title":1140,"filename":1141,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1148],"featured","514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z","wellness/{{story.slug}}",[],{"name":1154,"created_at":1155,"published_at":1156,"updated_at":1157,"id":1158,"uuid":1159,"content":1160,"slug":1436,"full_slug":1437,"sort_by_date":48,"position":1438,"tag_list":1439,"is_startpage":9,"parent_id":920,"meta_data":48,"group_id":1440,"first_published_at":1156,"release_id":48,"lang":60,"path":1151,"alternates":1441,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":1161,"faqs":1162,"title":1154,"topic":1191,"author":1206,"content":1207,"category":1419,"schedule":1427,"component":907,"meta_info":1428,"cover_image":1431,"description":1430,"contributors":1435},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1163,1167,1171,1175,1179,1183,1187],{"_uid":1164,"answer":1165,"question":1166,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":1168,"answer":1169,"question":1170,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":1172,"answer":1173,"question":1174,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":1176,"answer":1177,"question":1178,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":1180,"answer":1181,"question":1182,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":1184,"answer":1185,"question":1186,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":1188,"answer":1189,"question":1190,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1192,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1204,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1205,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1193,"component":39,"meta_info":1201,"block_image":1202,"cover_image":1203,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1194,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1199,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1200,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1195,"component":118,"meta_info":1196,"meta_title":7,"block_image":1197,"cover_image":1198,"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":723,"content":1208},[1209,1229,1233,1239,1252,1256,1261,1273,1278,1282,1304,1316,1320,1332,1337,1341,1353,1357,1369,1374,1385,1388,1393,1405,1410],{"type":726,"content":1210},[1211,1213,1219,1221,1227],{"text":1212,"type":730},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1214,"type":730,"marks":1215},"overall mental health",[1216],{"type":850,"attrs":1217},{"href":1218,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1220,"type":730},". Then, there are the physical benefits, from ",{"text":1222,"type":730,"marks":1223},"boosting endurance",[1224],{"type":850,"attrs":1225},{"href":1226,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1228,"type":730}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":726,"content":1230},[1231],{"text":1232,"type":730},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":736,"attrs":1234,"content":1235},{"level":738},[1236,1238],{"text":1237,"type":730},"Ways Exercise Can Help You Maximize Sleep",{"type":743},{"type":745,"attrs":1240},{"id":1241,"body":1242},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1243],{"url":1244,"_uid":1246,"image":1247,"component":755,"copyright_details":1251},{"id":7,"url":7,"linktype":1245,"fieldtype":14,"cached_url":7},"story","i-4be685f7-3643-445c-b835-23645f983b26",{"id":1248,"alt":1249,"name":7,"focus":48,"title":1249,"filename":1250,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":726,"content":1253},[1254],{"text":1255,"type":730},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":736,"attrs":1257,"content":1258},{"level":759},[1259],{"text":1260,"type":730},"1. Decreases Sleep Onset",{"type":726,"content":1262},[1263,1265,1271],{"text":1264,"type":730},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":1266,"type":730,"marks":1267},"Sleep onset",[1268],{"type":850,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1272,"type":730},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":736,"attrs":1274,"content":1275},{"level":759},[1276],{"text":1277,"type":730},"2. Enhances Restorative and REM Sleep",{"type":726,"content":1279},[1280],{"text":1281,"type":730},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":1283,"content":1284},"bullet_list",[1285,1292,1298],{"type":1286,"content":1287},"list_item",[1288],{"type":726,"content":1289},[1290],{"text":1291,"type":730},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":1286,"content":1293},[1294],{"type":726,"content":1295},[1296],{"text":1297,"type":730},"Stage 2 - You are in a light sleep mode",{"type":1286,"content":1299},[1300],{"type":726,"content":1301},[1302],{"text":1303,"type":730},"Stage 3 - You are in a deep sleep mode",{"type":726,"content":1305},[1306,1308,1314],{"text":1307,"type":730},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1309,"type":730,"marks":1310},"REM sleep",[1311],{"type":850,"attrs":1312},{"href":1313,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1315,"type":730}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":726,"content":1317},[1318],{"text":1319,"type":730},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":726,"content":1321},[1322,1324,1330],{"text":1323,"type":730},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1325,"type":730,"marks":1326},"study",[1327],{"type":850,"attrs":1328},{"href":1329,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1331,"type":730}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":736,"attrs":1333,"content":1334},{"level":759},[1335],{"text":1336,"type":730},"3. Improves Sleep Quality",{"type":726,"content":1338},[1339],{"text":1340,"type":730},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":726,"content":1342},[1343,1345,1351],{"text":1344,"type":730},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":1346,"type":730,"marks":1347},"analysis",[1348],{"type":850,"attrs":1349},{"href":1350,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1352,"type":730}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":726,"content":1354},[1355],{"text":1356,"type":730},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":726,"content":1358},[1359,1361,1367],{"text":1360,"type":730},"Numerous ",{"text":1362,"type":730,"marks":1363},"studies",[1364],{"type":850,"attrs":1365},{"href":1366,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1368,"type":730}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":736,"attrs":1370,"content":1371},{"level":738},[1372],{"text":1373,"type":730},"Better Sleep for Better Performance",{"type":745,"attrs":1375},{"id":1241,"body":1376},[1377],{"url":1378,"_uid":1379,"image":1380,"component":755,"copyright_details":1384},{"id":7,"url":7,"linktype":1245,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1381,"alt":1382,"name":7,"focus":48,"title":1382,"filename":1383,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":726,"content":1386},[1387],{"text":1189,"type":730},{"type":736,"attrs":1389,"content":1390},{"level":738},[1391],{"text":1392,"type":730},"Sleeping for Success",{"type":726,"content":1394},[1395,1397,1403],{"text":1396,"type":730},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":1398,"type":730,"marks":1399},"recovery",[1400],{"type":850,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1404,"type":730}," means better training performance.",{"type":736,"attrs":1406,"content":1407},{"level":738},[1408],{"text":1409,"type":730},"Train Like a Fighter",{"type":726,"content":1411},[1412,1413,1417],{"text":1100,"type":730},{"text":1102,"type":730,"marks":1414},[1415],{"type":850,"attrs":1416},{"href":1106,"uuid":48,"anchor":48,"target":853,"linktype":13},{"text":1418,"type":730}," 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":1420,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1425,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1426,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1421,"component":118,"meta_info":1422,"meta_title":7,"block_image":1423,"cover_image":1424,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":1429,"title":1154,"plugin":43,"description":1430},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":1432,"alt":1433,"name":7,"focus":48,"title":1433,"filename":1434,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1148],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1443,"created_at":1444,"published_at":1445,"updated_at":1446,"id":1447,"uuid":1448,"content":1449,"slug":1646,"full_slug":1647,"sort_by_date":48,"position":1648,"tag_list":1649,"is_startpage":9,"parent_id":920,"meta_data":48,"group_id":1650,"first_published_at":1445,"release_id":48,"lang":60,"path":1151,"alternates":1651,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":1450,"faqs":1451,"title":1443,"topic":1464,"author":1479,"content":1480,"category":1627,"schedule":1635,"component":907,"meta_info":1636,"cover_image":1640,"description":1644,"contributors":1645},"d01252c9-f176-4d6c-9500-f547542e2131",[1452,1456,1460],{"_uid":1453,"answer":1454,"question":1455,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":1457,"answer":1458,"question":1459,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":1461,"answer":1462,"question":1463,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1465,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1477,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1466,"component":39,"meta_info":1474,"block_image":1475,"cover_image":1476,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1467,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1472,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1473,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1468,"component":118,"meta_info":1469,"meta_title":7,"block_image":1470,"cover_image":1471,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1481},[1482,1486,1489,1493,1498,1502,1507,1511,1516,1537,1542,1560,1565,1577,1582,1586,1590,1610,1615,1623],{"type":736,"attrs":1483,"content":1484},{"level":738},[1485],{"text":1455,"type":730},{"type":726,"content":1487},[1488],{"text":1454,"type":730},{"type":736,"attrs":1490,"content":1491},{"level":738},[1492],{"text":1459,"type":730},{"type":736,"attrs":1494,"content":1495},{"level":759},[1496],{"text":1497,"type":730},"At-home Boxing Workouts Don’t Need Weights",{"type":726,"content":1499},[1500],{"text":1501,"type":730},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":736,"attrs":1503,"content":1504},{"level":759},[1505],{"text":1506,"type":730},"Boxing Has a Lower Impact on Your Joints",{"type":726,"content":1508},[1509],{"text":1510,"type":730},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":736,"attrs":1512,"content":1513},{"level":759},[1514],{"text":1515,"type":730},"Technique and Form First, Everything Else Second",{"type":726,"content":1517},[1518,1520,1525,1527,1531,1533],{"text":1519,"type":730},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":1521,"type":730,"marks":1522},"correctly",[1523],{"type":1524},"italic",{"text":1526,"type":730},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":1528,"type":730,"marks":1529},"much",[1530],{"type":1524},{"text":1532,"type":730}," you hit the bag, it’s about ",{"text":1534,"type":730,"marks":1535},"how you hit it. ",[1536],{"type":1524},{"type":736,"attrs":1538,"content":1539},{"level":759},[1540],{"text":1541,"type":730},"Staying Balanced",{"type":726,"content":1543},[1544,1546,1550,1552,1558],{"text":1545,"type":730},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":1547,"type":730,"marks":1548},"very",[1549],{"type":1524},{"text":1551,"type":730}," hard to lose your balance and fall if you maintain a proper ",{"text":1553,"type":730,"marks":1554},"boxing stance",[1555],{"type":850,"attrs":1556},{"href":1557,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":1559,"type":730},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":736,"attrs":1561,"content":1562},{"level":759},[1563],{"text":1564,"type":730},"Exercise Equipment That Keeps You Safe",{"type":726,"content":1566},[1567,1569,1575],{"text":1568,"type":730},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":1570,"type":730,"marks":1571},"protecting your hands",[1572],{"type":850,"attrs":1573},{"href":1574,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":1576,"type":730}," with hand wraps and boxing gloves is crucial. ",{"type":736,"attrs":1578,"content":1579},{"level":759},[1580],{"text":1581,"type":730},"Learn From Professionals",{"type":726,"content":1583},[1584],{"text":1585,"type":730},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":736,"attrs":1587,"content":1588},{"level":738},[1589],{"text":1463,"type":730},{"type":726,"content":1591},[1592,1594,1600,1602,1608],{"text":1593,"type":730},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":1595,"type":730,"marks":1596},"fill your punching bag",[1597],{"type":850,"attrs":1598},{"href":1599,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":1601,"type":730}," properly, to how to put on your ",{"text":1603,"type":730,"marks":1604},"boxing hand wraps",[1605],{"type":850,"attrs":1606},{"href":1607,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":1609,"type":730},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":736,"attrs":1611,"content":1612},{"level":738},[1613],{"text":1614,"type":730},"Train Like a Fighter Safely",{"type":726,"content":1616},[1617,1618,1622],{"text":1100,"type":730},{"text":1102,"type":730,"marks":1619},[1620],{"type":850,"attrs":1621},{"href":1106,"uuid":48,"anchor":48,"target":853,"linktype":13},{"text":1110,"type":730},{"type":726,"content":1624},[1625],{"text":1626,"type":730},"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":1628,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1633,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1634,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1629,"component":118,"meta_info":1630,"meta_title":7,"block_image":1631,"cover_image":1632,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":1637,"title":1638,"plugin":43,"description":1639},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":1641,"alt":1642,"name":7,"focus":7,"title":1642,"filename":1643,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[1148],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":1653,"created_at":1654,"published_at":1655,"updated_at":1656,"id":1657,"uuid":1658,"content":1659,"slug":1960,"full_slug":1961,"sort_by_date":48,"position":1962,"tag_list":1963,"is_startpage":9,"parent_id":920,"meta_data":48,"group_id":1964,"first_published_at":1655,"release_id":48,"lang":60,"path":1151,"alternates":1965,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":1660,"faqs":1661,"title":1653,"topic":1674,"author":704,"content":1689,"category":1941,"schedule":1949,"component":907,"meta_info":1950,"cover_image":1954,"description":1958,"contributors":1959},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[1662,1666,1670],{"_uid":1663,"answer":1664,"question":1665,"component":670},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":1667,"answer":1668,"question":1669,"component":670},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":1671,"answer":1672,"question":1673,"component":670},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1675,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1687,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1676,"component":39,"meta_info":1684,"block_image":1685,"cover_image":1686,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1677,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1682,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1683,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1678,"component":118,"meta_info":1679,"meta_title":7,"block_image":1680,"cover_image":1681,"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":723,"content":1690},[1691,1695,1708,1721,1725,1728,1733,1789,1793,1797,1801,1857,1862,1900,1905,1909,1913,1922,1927,1937],{"type":726,"content":1692},[1693],{"text":1694,"type":730},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":726,"content":1696},[1697,1699,1706],{"text":1698,"type":730},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":699,"type":730,"marks":1700},[1701,1705],{"type":850,"attrs":1702},{"href":1703,"uuid":48,"anchor":48,"custom":1704,"target":853,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1009},{"text":1707,"type":730},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":745,"attrs":1709},{"id":1710,"body":1711},"59b79643-5181-4aec-8218-1896cf0cf9fc",[1712],{"_uid":1713,"link":1714,"image":1716,"title":1720,"component":803},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":1715,"target":853,"linktype":13,"fieldtype":14,"cached_url":1715},"https://youtu.be/EedLWEyIZX8",{"id":1717,"alt":1718,"name":7,"focus":7,"title":1718,"filename":1719,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp",{"type":736,"attrs":1722,"content":1723},{"level":738},[1724],{"text":1665,"type":730},{"type":726,"content":1726},[1727],{"text":1664,"type":730},{"type":736,"attrs":1729,"content":1730},{"level":759},[1731],{"text":1732,"type":730},"Sensory Deprivation Chamber Stats",{"type":1283,"content":1734},[1735,1749,1763],{"type":1286,"content":1736},[1737,1741],{"type":726,"content":1738},[1739],{"text":1740,"type":730},"Heated to 94 degrees ",{"type":1283,"content":1742},[1743],{"type":1286,"content":1744},[1745],{"type":726,"content":1746},[1747],{"text":1748,"type":730},"Ensures you cannot feel the water, air, or your body",{"type":1286,"content":1750},[1751,1755],{"type":726,"content":1752},[1753],{"text":1754,"type":730},"1200lbs. of salt",{"type":1283,"content":1756},[1757],{"type":1286,"content":1758},[1759],{"type":726,"content":1760},[1761],{"text":1762,"type":730},"Ensures each body is super buoyant and floats",{"type":1286,"content":1764},[1765,1769],{"type":726,"content":1766},[1767],{"text":1768,"type":730},"Sanitization machines",{"type":1283,"content":1770},[1771,1777,1783],{"type":1286,"content":1772},[1773],{"type":726,"content":1774},[1775],{"text":1776,"type":730},"100% contaminant-free water",{"type":1286,"content":1778},[1779],{"type":726,"content":1780},[1781],{"text":1782,"type":730},"Water is filtered through micron filters",{"type":1286,"content":1784},[1785],{"type":726,"content":1786},[1787],{"text":1788,"type":730},"Nothing can survive such high levels of salt",{"type":726,"content":1790},[1791],{"text":1792,"type":730},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":736,"attrs":1794,"content":1795},{"level":738},[1796],{"text":1673,"type":730},{"type":726,"content":1798},[1799],{"text":1800,"type":730},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":1283,"content":1802},[1803,1829,1843],{"type":1286,"content":1804},[1805,1809],{"type":726,"content":1806},[1807],{"text":1808,"type":730},"High-level performing athletes",{"type":1283,"content":1810},[1811,1817,1823],{"type":1286,"content":1812},[1813],{"type":726,"content":1814},[1815],{"text":1816,"type":730},"Bodybuilders",{"type":1286,"content":1818},[1819],{"type":726,"content":1820},[1821],{"text":1822,"type":730},"Crossfitters",{"type":1286,"content":1824},[1825],{"type":726,"content":1826},[1827],{"text":1828,"type":730},"Avid fitness enthusiasts",{"type":1286,"content":1830},[1831,1835],{"type":726,"content":1832},[1833],{"text":1834,"type":730},"Geriatric individuals",{"type":1283,"content":1836},[1837],{"type":1286,"content":1838},[1839],{"type":726,"content":1840},[1841],{"text":1842,"type":730},"Looking for joint pain relief",{"type":1286,"content":1844},[1845,1849],{"type":726,"content":1846},[1847],{"text":1848,"type":730},"High-stressed work professionals",{"type":1283,"content":1850},[1851],{"type":1286,"content":1852},[1853],{"type":726,"content":1854},[1855],{"text":1856,"type":730},"Relieves stress and makes work/life balance better",{"type":736,"attrs":1858,"content":1859},{"level":738},[1860],{"text":1861,"type":730},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":1283,"content":1863},[1864,1870,1882,1888,1894],{"type":1286,"content":1865},[1866],{"type":726,"content":1867},[1868],{"text":1869,"type":730},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":1286,"content":1871},[1872],{"type":726,"content":1873},[1874,1876,1880],{"text":1875,"type":730},"“I just got in the water and my body, ",{"text":1877,"type":730,"marks":1878},"dramatic pause,",[1879],{"type":1524},{"text":1881,"type":730}," came all the way to the top.”",{"type":1286,"content":1883},[1884],{"type":726,"content":1885},[1886],{"text":1887,"type":730},"“This is crazy…I have lost all of my sensations!”",{"type":1286,"content":1889},[1890],{"type":726,"content":1891},[1892],{"text":1893,"type":730},"“I can't tell what is up and what is down.”",{"type":1286,"content":1895},[1896],{"type":726,"content":1897},[1898],{"text":1899,"type":730},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":736,"attrs":1901,"content":1902},{"level":738},[1903],{"text":1904,"type":730},"Float Tank Therapy - Smash or Pass?",{"type":726,"content":1906},[1907],{"text":1908,"type":730},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":726,"content":1910},[1911],{"text":1912,"type":730},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":745,"attrs":1914},{"id":1915,"body":1916},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[1917],{"_uid":1918,"text":1919,"image":1920,"author":699,"component":1921},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":736,"attrs":1923,"content":1924},{"level":738},[1925],{"text":1926,"type":730},"Train and Recover Like a Fighter",{"type":726,"content":1928},[1929,1930,1936],{"text":1100,"type":730},{"text":1102,"type":730,"marks":1931},[1932,1935],{"type":850,"attrs":1933},{"href":1106,"uuid":48,"anchor":48,"custom":1934,"target":853,"linktype":13},{},{"type":1009},{"text":1110,"type":730},{"type":726,"content":1938},[1939],{"text":1940,"type":730},"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":1942,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1947,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1943,"component":118,"meta_info":1944,"meta_title":7,"block_image":1945,"cover_image":1946,"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},[],[],"2023-01-26 00:00",{"_uid":1951,"title":1952,"plugin":43,"description":1953},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":1955,"alt":1956,"name":7,"focus":7,"title":1956,"filename":1957,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[1148],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":1967,"created_at":1968,"published_at":1969,"updated_at":1970,"id":1971,"uuid":1972,"content":1973,"slug":2185,"full_slug":2186,"sort_by_date":48,"position":2187,"tag_list":2188,"is_startpage":9,"parent_id":920,"meta_data":48,"group_id":2189,"first_published_at":2190,"release_id":48,"lang":60,"path":1151,"alternates":2191,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":1974,"faqs":1975,"title":1967,"topic":2008,"author":704,"content":2023,"category":2166,"schedule":2174,"component":907,"meta_info":2175,"cover_image":2179,"description":2183,"contributors":2184},"cb154773-a461-4e7f-8fa3-509a355410cd",[1976,1980,1984,1988,1992,1996,2000,2004],{"_uid":1977,"answer":1978,"question":1979,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":1981,"answer":1982,"question":1983,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":1985,"answer":1986,"question":1987,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":1989,"answer":1990,"question":1991,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":1993,"answer":1994,"question":1995,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":1997,"answer":1998,"question":1999,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":2001,"answer":2002,"question":2003,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":2005,"answer":2006,"question":2007,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2009,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2021,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2010,"component":39,"meta_info":2018,"block_image":2019,"cover_image":2020,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2011,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2012,"component":118,"meta_info":2013,"meta_title":7,"block_image":2014,"cover_image":2015,"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":723,"content":2024},[2025,2029,2042,2046,2060,2065,2097,2101,2104,2108,2111,2115,2118,2122,2126,2130,2133,2137,2140,2145,2149,2153,2163],{"type":726,"content":2026},[2027],{"text":2028,"type":730},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":745,"attrs":2030},{"id":2031,"body":2032},"33364d76-077d-411d-996c-9da95986ad05",[2033],{"_uid":2034,"link":2035,"image":2037,"title":2041,"component":803},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":2036,"target":853,"linktype":13,"fieldtype":14,"cached_url":2036},"https://youtu.be/lOA9rPKcLSI",{"id":2038,"alt":2039,"name":7,"focus":7,"title":2039,"filename":2040,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS",{"type":736,"attrs":2043,"content":2044},{"level":738},[2045],{"text":1979,"type":730},{"type":726,"content":2047},[2048,2050,2058],{"text":2049,"type":730},"A ",{"text":2051,"type":730,"marks":2052},"traditional Chinese medicine",[2053,2057],{"type":850,"attrs":2054},{"href":2055,"uuid":48,"anchor":48,"custom":2056,"target":853,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1009},{"text":2059,"type":730},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":736,"attrs":2061,"content":2062},{"level":759},[2063],{"text":2064,"type":730},"Benefits of Muscle Scraping",{"type":1283,"content":2066},[2067,2073,2079,2085,2091],{"type":1286,"content":2068},[2069],{"type":726,"content":2070},[2071],{"text":2072,"type":730},"Improves blood circulation",{"type":1286,"content":2074},[2075],{"type":726,"content":2076},[2077],{"text":2078,"type":730},"Increases range of motion in the muscle",{"type":1286,"content":2080},[2081],{"type":726,"content":2082},[2083],{"text":2084,"type":730},"Relieves muscle pain or stiffness",{"type":1286,"content":2086},[2087],{"type":726,"content":2088},[2089],{"text":2090,"type":730},"Promotes metabolic cell repair",{"type":1286,"content":2092},[2093],{"type":726,"content":2094},[2095],{"text":2096,"type":730},"Stimulates muscle healing and recovery",{"type":736,"attrs":2098,"content":2099},{"level":738},[2100],{"text":1987,"type":730},{"type":726,"content":2102},[2103],{"text":1986,"type":730},{"type":736,"attrs":2105,"content":2106},{"level":738},[2107],{"text":1991,"type":730},{"type":726,"content":2109},[2110],{"text":1990,"type":730},{"type":736,"attrs":2112,"content":2113},{"level":738},[2114],{"text":1995,"type":730},{"type":726,"content":2116},[2117],{"text":1994,"type":730},{"type":736,"attrs":2119,"content":2120},{"level":738},[2121],{"text":1999,"type":730},{"type":726,"content":2123},[2124],{"text":2125,"type":730},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":736,"attrs":2127,"content":2128},{"level":738},[2129],{"text":2003,"type":730},{"type":726,"content":2131},[2132],{"text":2002,"type":730},{"type":736,"attrs":2134,"content":2135},{"level":738},[2136],{"text":2007,"type":730},{"type":726,"content":2138},[2139],{"text":2006,"type":730},{"type":736,"attrs":2141,"content":2142},{"level":738},[2143],{"text":2144,"type":730},"Muscle Scraping - Smash or Pass?",{"type":726,"content":2146},[2147],{"text":2148,"type":730},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":736,"attrs":2150,"content":2151},{"level":738},[2152],{"text":1926,"type":730},{"type":726,"content":2154},[2155,2156,2162],{"text":1100,"type":730},{"text":1102,"type":730,"marks":2157},[2158,2161],{"type":850,"attrs":2159},{"href":1106,"uuid":48,"anchor":48,"custom":2160,"target":853,"linktype":13},{},{"type":1009},{"text":1110,"type":730},{"type":726,"content":2164},[2165],{"text":1940,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2167,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2172,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2168,"component":118,"meta_info":2169,"meta_title":7,"block_image":2170,"cover_image":2171,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2176,"title":2177,"plugin":43,"description":2178},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":2180,"alt":2181,"name":7,"focus":7,"title":2181,"filename":2182,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[1148],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":2193,"created_at":2194,"published_at":2195,"updated_at":2196,"id":2197,"uuid":2198,"content":2199,"slug":2407,"full_slug":2408,"sort_by_date":48,"position":2409,"tag_list":2410,"is_startpage":9,"parent_id":920,"meta_data":48,"group_id":2411,"first_published_at":2412,"release_id":48,"lang":60,"path":1151,"alternates":2413,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":2200,"faqs":2201,"title":2193,"topic":2210,"author":2225,"content":2226,"category":2390,"schedule":2398,"component":907,"meta_info":2399,"cover_image":2403,"description":2402,"contributors":2406},"6218a961-b18f-4ab0-8901-a897312c5183",[2202,2206],{"_uid":2203,"answer":2204,"question":2205,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":2207,"answer":2208,"question":2209,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2211,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2223,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2224,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2212,"component":39,"meta_info":2220,"block_image":2221,"cover_image":2222,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2213,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2218,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2219,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2214,"component":118,"meta_info":2215,"meta_title":7,"block_image":2216,"cover_image":2217,"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":723,"content":2227},[2228,2240,2245,2257,2261,2266,2270,2275,2286,2290,2295,2307,2312,2322,2326,2331,2335,2340,2350,2354,2364,2368,2373,2377,2382],{"type":726,"content":2229},[2230,2232,2238],{"text":2231,"type":730},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":2233,"type":730,"marks":2234},"Thanksgiving recipes",[2235],{"type":850,"attrs":2236},{"href":2237,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":2239,"type":730}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":736,"attrs":2241,"content":2242},{"level":759},[2243],{"text":2244,"type":730},"Make Plants the Center of Your Plate",{"type":745,"attrs":2246},{"id":2247,"body":2248},"ab478b06-2860-413f-8e11-7bcdb65169f4",[2249],{"url":2250,"_uid":2251,"image":2252,"component":755,"copyright_details":2256},{"id":7,"url":7,"linktype":1245,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":2253,"alt":2254,"name":7,"focus":7,"title":2254,"filename":2255,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":726,"content":2258},[2259],{"text":2260,"type":730},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":736,"attrs":2262,"content":2263},{"level":759},[2264],{"text":2265,"type":730},"Swap Dairy for Dairy-free Alternatives",{"type":726,"content":2267},[2268],{"text":2269,"type":730},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":736,"attrs":2271,"content":2272},{"level":759},[2273],{"text":2274,"type":730},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":745,"attrs":2276},{"id":2247,"body":2277},[2278],{"url":2279,"_uid":2280,"image":2281,"component":755,"copyright_details":2285},{"id":7,"url":7,"linktype":1245,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":2282,"alt":2283,"name":7,"focus":7,"title":2283,"filename":2284,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":726,"content":2287},[2288],{"text":2289,"type":730},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":736,"attrs":2291,"content":2292},{"level":759},[2293],{"text":2294,"type":730},"Swap Butter for Olive Oil ",{"type":726,"content":2296},[2297,2299,2305],{"text":2298,"type":730},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":2300,"type":730,"marks":2301},"healthy fats",[2302],{"type":850,"attrs":2303},{"href":2304,"uuid":48,"anchor":48,"target":853,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2306,"type":730},"”) which promote heart health and lower inflammation. ",{"type":736,"attrs":2308,"content":2309},{"level":759},[2310],{"text":2311,"type":730},"Skip the Bread",{"type":745,"attrs":2313},{"id":2247,"body":2314},[2315],{"url":2316,"_uid":2317,"image":2318,"component":755,"copyright_details":2321},{"id":7,"url":7,"linktype":1245,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":2319,"alt":2283,"name":7,"focus":7,"title":2283,"filename":2320,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":726,"content":2323},[2324],{"text":2325,"type":730},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":736,"attrs":2327,"content":2328},{"level":759},[2329],{"text":2330,"type":730},"Use the “Healthy Plate” Guide",{"type":726,"content":2332},[2333],{"text":2334,"type":730},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":736,"attrs":2336,"content":2337},{"level":759},[2338],{"text":2339,"type":730},"Try Sampling Desserts",{"type":745,"attrs":2341},{"id":2247,"body":2342},[2343],{"url":2344,"_uid":2345,"image":2346,"component":755,"copyright_details":2349},{"id":7,"url":7,"linktype":1245,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":2347,"alt":2283,"name":7,"focus":7,"title":2283,"filename":2348,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":726,"content":2351},[2352],{"text":2353,"type":730},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":736,"attrs":2355,"content":2356},{"level":759},[2357,2359],{"text":2358,"type":730},"Don’t Try to “Save Your Appetite”",{"text":2360,"type":730,"marks":2361}," ",[2362],{"type":2363},"bold",{"type":726,"content":2365},[2366],{"text":2367,"type":730},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":736,"attrs":2369,"content":2370},{"level":738},[2371],{"text":2372,"type":730},"Putting Your Health First ",{"type":726,"content":2374},[2375],{"text":2376,"type":730},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":736,"attrs":2378,"content":2379},{"level":738},[2380],{"text":2381,"type":730},"Eat & Train Like a Fighter",{"type":726,"content":2383},[2384,2385,2389],{"text":1100,"type":730},{"text":1102,"type":730,"marks":2386},[2387],{"type":850,"attrs":2388},{"href":1106,"uuid":48,"anchor":48,"target":853,"linktype":13},{"text":1418,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2391,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2396,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2392,"component":118,"meta_info":2393,"meta_title":7,"block_image":2394,"cover_image":2395,"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},[],[],"2022-11-12 00:00",{"_uid":2400,"title":2401,"plugin":43,"description":2402},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":2404,"alt":2283,"name":7,"focus":7,"title":2283,"filename":2405,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[1148],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":907,"created_at":2415,"published_at":2416,"updated_at":2417,"id":2418,"uuid":2419,"content":2420,"slug":907,"full_slug":2441,"sort_by_date":48,"position":446,"tag_list":2442,"is_startpage":9,"parent_id":2443,"meta_data":48,"group_id":2444,"first_published_at":2445,"release_id":48,"lang":60,"path":7,"alternates":2446,"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":2421,"component":2422,"meta_info":2423,"custom_content_list":2425},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2424,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2426,2431,2436],{"_uid":2427,"label":2428,"value":2429,"dev_id":2430,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2432,"label":2433,"value":2434,"dev_id":2435,"component":730},"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":2437,"label":2438,"value":2439,"dev_id":2440,"component":730},"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",[],1785892889482]