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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?","faq_schema",{"_uid":672,"answer":673,"question":674,"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":676,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":678,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":710,"full_slug":711,"sort_by_date":48,"position":712,"tag_list":713,"is_startpage":9,"parent_id":714,"meta_data":48,"group_id":715,"first_published_at":693,"release_id":48,"lang":60,"path":7,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Marc Coronel","2022-04-01T14:09:53.013Z","2022-04-04T16:44:39.482Z","2022-04-04T16:44:39.498Z",120834891,"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":704,"social_link_twitter":705,"social_link_website":706,"social_link_youtube":7,"social_link_facebook":707,"social_link_linkedin":708,"social_link_instagram":709,"social_link_pinterest":7},"Marc Coronel is the Co-owner of Energia Fitness and an industry award-winning international consultant, educator, and presenter for people and fitness companies like TRX and Under Armour. He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":701,"alt":691,"name":7,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","author","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],65634443,"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],{"type":718,"content":719},"doc",[720,728,733,737,740,745,751,755,760,787,792,796,801,805,810,814,819,853,858,862,876],{"type":721,"attrs":722,"content":724},"heading",{"level":723},2,[725],{"text":726,"type":727},"Improve Your Sleep Hygiene","text",{"type":729,"content":730},"paragraph",[731],{"text":732,"type":727},"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":721,"attrs":734,"content":735},{"level":723},[736],{"text":669,"type":727},{"type":729,"content":738},[739],{"text":668,"type":727},{"type":721,"attrs":741,"content":742},{"level":723},[743],{"text":744,"type":727},"6 Tips For Good Sleep Hygiene",{"type":721,"attrs":746,"content":748},{"level":747},3,[749],{"text":750,"type":727},"1. Establish a Regular Bedtime Routine ",{"type":729,"content":752},[753],{"text":754,"type":727},"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":721,"attrs":756,"content":757},{"level":747},[758],{"text":759,"type":727},"2. Be Cool and Calm",{"type":729,"content":761},[762,764,775,777,785],{"text":763,"type":727},"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":765,"type":727,"marks":766},"sleep experts",[767,773],{"type":768,"attrs":769},"link",{"href":770,"uuid":48,"anchor":48,"custom":771,"target":772,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},"_blank",{"type":774},"underline",{"text":776,"type":727},", 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":778,"type":727,"marks":779},"CDC",[780,784],{"type":768,"attrs":781},{"href":782,"uuid":48,"anchor":48,"custom":783,"target":772,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":774},{"text":786,"type":727},", \"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":721,"attrs":788,"content":789},{"level":747},[790],{"text":791,"type":727},"3. Keep it Light Before Bed ",{"type":729,"content":793},[794],{"text":795,"type":727},"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":721,"attrs":797,"content":798},{"level":747},[799],{"text":800,"type":727},"4. Limit Naps During the Day ",{"type":729,"content":802},[803],{"text":804,"type":727},"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":721,"attrs":806,"content":807},{"level":747},[808],{"text":809,"type":727},"5. Avoid Looking at the Clock",{"type":729,"content":811},[812],{"text":813,"type":727},"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":721,"attrs":815,"content":816},{"level":747},[817],{"text":818,"type":727},"6. FightCamp First Thing in the Morning ",{"type":729,"content":820},[821,823,831,833,841,843,851],{"text":822,"type":727},"For ",{"text":824,"type":727,"marks":825},"improved sleep",[826,830],{"type":768,"attrs":827},{"href":828,"uuid":48,"anchor":48,"custom":829,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":774},{"text":832,"type":727},", select an aerobic workout in the morning and complete it. ",{"text":834,"type":727,"marks":835},"Studies",[836,840],{"type":768,"attrs":837},{"href":838,"uuid":48,"anchor":48,"custom":839,"target":772,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":774},{"text":842,"type":727}," 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":844,"type":727,"marks":845},"pressure to sleep",[846,850],{"type":768,"attrs":847},{"href":848,"uuid":48,"anchor":48,"custom":849,"target":772,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":774},{"text":852,"type":727}," builds up the longer you stay awake and decreases when you sleep.",{"type":721,"attrs":854,"content":855},{"level":723},[856],{"text":857,"type":727},"Train Like a Fighter, Sleep Like a Baby",{"type":729,"content":859},[860],{"text":861,"type":727},"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":729,"content":863},[864,866,874],{"text":865,"type":727},"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":867,"type":727,"marks":868},"FightCamp",[869,873],{"type":768,"attrs":870},{"href":871,"uuid":48,"anchor":48,"custom":872,"target":772,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":774},{"text":875,"type":727}," 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":729,"content":877},[878,880,888],{"text":879,"type":727},"As ",{"text":881,"type":727,"marks":882},"Mike Tyson",[883,887],{"type":768,"attrs":884},{"href":885,"uuid":48,"anchor":48,"custom":886,"target":772,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":774},{"text":889,"type":727}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":891,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":896,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":892,"component":118,"meta_info":893,"meta_title":7,"block_image":894,"cover_image":895,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00","article",{"_uid":901,"title":902,"plugin":43,"description":903},"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":905,"alt":906,"name":7,"focus":7,"title":906,"filename":907,"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,[914],"featured",60887917,"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z","wellness/{{story.slug}}",[],["Reactive",921],[922,1148,1413,1918,2095,2307],{"name":923,"created_at":924,"published_at":925,"updated_at":926,"id":927,"uuid":928,"content":929,"slug":1141,"full_slug":1142,"sort_by_date":48,"position":1143,"tag_list":1144,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1145,"first_published_at":1146,"release_id":48,"lang":60,"path":918,"alternates":1147,"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":930,"faqs":931,"title":923,"topic":940,"author":955,"content":956,"category":1124,"schedule":1132,"component":899,"meta_info":1133,"cover_image":1137,"description":1136,"contributors":1140},"6218a961-b18f-4ab0-8901-a897312c5183",[932,936],{"_uid":933,"answer":934,"question":935,"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":937,"answer":938,"question":939,"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":941,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":953,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":954,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":942,"component":39,"meta_info":950,"block_image":951,"cover_image":952,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":943,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":948,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":944,"component":118,"meta_info":945,"meta_title":7,"block_image":946,"cover_image":947,"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":718,"content":957},[958,970,975,990,994,999,1003,1008,1019,1023,1028,1040,1045,1055,1059,1064,1068,1073,1083,1087,1097,1101,1106,1110,1115],{"type":729,"content":959},[960,962,968],{"text":961,"type":727},"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":963,"type":727,"marks":964},"Thanksgiving recipes",[965],{"type":768,"attrs":966},{"href":967,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":969,"type":727}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":721,"attrs":971,"content":972},{"level":747},[973],{"text":974,"type":727},"Make Plants the Center of Your Plate",{"type":976,"attrs":977},"blok",{"id":978,"body":979},"ab478b06-2860-413f-8e11-7bcdb65169f4",[980],{"url":981,"_uid":983,"image":984,"component":988,"copyright_details":989},{"id":7,"url":7,"linktype":982,"fieldtype":14,"cached_url":7},"story","i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":985,"alt":986,"name":7,"focus":7,"title":986,"filename":987,"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","content_image",[],{"type":729,"content":991},[992],{"text":993,"type":727},"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":721,"attrs":995,"content":996},{"level":747},[997],{"text":998,"type":727},"Swap Dairy for Dairy-free Alternatives",{"type":729,"content":1000},[1001],{"text":1002,"type":727},"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":721,"attrs":1004,"content":1005},{"level":747},[1006],{"text":1007,"type":727},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":976,"attrs":1009},{"id":978,"body":1010},[1011],{"url":1012,"_uid":1013,"image":1014,"component":988,"copyright_details":1018},{"id":7,"url":7,"linktype":982,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":1015,"alt":1016,"name":7,"focus":7,"title":1016,"filename":1017,"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":729,"content":1020},[1021],{"text":1022,"type":727},"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":721,"attrs":1024,"content":1025},{"level":747},[1026],{"text":1027,"type":727},"Swap Butter for Olive Oil ",{"type":729,"content":1029},[1030,1032,1038],{"text":1031,"type":727},"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":1033,"type":727,"marks":1034},"healthy fats",[1035],{"type":768,"attrs":1036},{"href":1037,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1039,"type":727},"”) which promote heart health and lower inflammation. ",{"type":721,"attrs":1041,"content":1042},{"level":747},[1043],{"text":1044,"type":727},"Skip the Bread",{"type":976,"attrs":1046},{"id":978,"body":1047},[1048],{"url":1049,"_uid":1050,"image":1051,"component":988,"copyright_details":1054},{"id":7,"url":7,"linktype":982,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":1052,"alt":1016,"name":7,"focus":7,"title":1016,"filename":1053,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":729,"content":1056},[1057],{"text":1058,"type":727},"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":721,"attrs":1060,"content":1061},{"level":747},[1062],{"text":1063,"type":727},"Use the “Healthy Plate” Guide",{"type":729,"content":1065},[1066],{"text":1067,"type":727},"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":721,"attrs":1069,"content":1070},{"level":747},[1071],{"text":1072,"type":727},"Try Sampling Desserts",{"type":976,"attrs":1074},{"id":978,"body":1075},[1076],{"url":1077,"_uid":1078,"image":1079,"component":988,"copyright_details":1082},{"id":7,"url":7,"linktype":982,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":1080,"alt":1016,"name":7,"focus":7,"title":1016,"filename":1081,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":729,"content":1084},[1085],{"text":1086,"type":727},"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":721,"attrs":1088,"content":1089},{"level":747},[1090,1092],{"text":1091,"type":727},"Don’t Try to “Save Your Appetite”",{"text":1093,"type":727,"marks":1094}," ",[1095],{"type":1096},"bold",{"type":729,"content":1098},[1099],{"text":1100,"type":727},"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":721,"attrs":1102,"content":1103},{"level":723},[1104],{"text":1105,"type":727},"Putting Your Health First ",{"type":729,"content":1107},[1108],{"text":1109,"type":727},"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":721,"attrs":1111,"content":1112},{"level":723},[1113],{"text":1114,"type":727},"Eat & Train Like a Fighter",{"type":729,"content":1116},[1117,1118,1122],{"text":865,"type":727},{"text":867,"type":727,"marks":1119},[1120],{"type":768,"attrs":1121},{"href":871,"uuid":48,"anchor":48,"target":772,"linktype":13},{"text":1123,"type":727}," 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":1125,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1130,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1131,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1126,"component":118,"meta_info":1127,"meta_title":7,"block_image":1128,"cover_image":1129,"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":1134,"title":1135,"plugin":43,"description":1136},"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":1138,"alt":1016,"name":7,"focus":7,"title":1016,"filename":1139,"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,[914],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":1149,"created_at":1150,"published_at":1151,"updated_at":1152,"id":1153,"uuid":1154,"content":1155,"slug":1407,"full_slug":1408,"sort_by_date":48,"position":1409,"tag_list":1410,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1411,"first_published_at":1151,"release_id":48,"lang":60,"path":918,"alternates":1412,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":1156,"faqs":1157,"title":1149,"topic":1198,"author":1213,"content":1214,"category":1390,"schedule":898,"component":899,"meta_info":1398,"cover_image":1402,"description":1405,"contributors":1406},"2f244d75-004f-444f-bc2e-7551adea7b2f",[1158,1162,1166,1170,1174,1178,1182,1186,1190,1194],{"_uid":1159,"answer":1160,"question":1161,"component":670},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":1163,"answer":1164,"question":1165,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":1167,"answer":1168,"question":1169,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":1171,"answer":1172,"question":1173,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":1175,"answer":1176,"question":1177,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":1179,"answer":1180,"question":1181,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":1183,"answer":1184,"question":1185,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":1187,"answer":1188,"question":1189,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":1191,"answer":1192,"question":1193,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":1195,"answer":1196,"question":1197,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1199,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1211,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1212,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1200,"component":39,"meta_info":1208,"block_image":1209,"cover_image":1210,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1201,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1206,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1207,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1202,"component":118,"meta_info":1203,"meta_title":7,"block_image":1204,"cover_image":1205,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":718,"content":1215},[1216,1230,1234,1238,1252,1256,1259,1264,1268,1273,1295,1300,1304,1309,1312,1317,1321,1326,1329,1334,1337,1342,1345,1350,1354,1359,1362,1367,1371,1376,1386],{"type":729,"content":1217},[1218,1220,1228],{"text":1219,"type":727},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":1221,"type":727,"marks":1222},"Shanie Smash",[1223,1227],{"type":768,"attrs":1224},{"href":1225,"uuid":48,"anchor":48,"custom":1226,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":774},{"text":1229,"type":727}," explains, that is the moment cupping therapy became mainstream.",{"type":729,"content":1231},[1232],{"text":1233,"type":727},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":729,"content":1235},[1236],{"text":1237,"type":727},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":976,"attrs":1239},{"id":1240,"body":1241},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[1242],{"_uid":1243,"link":1244,"image":1246,"title":1250,"component":1251},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":1245,"target":772,"linktype":13,"fieldtype":14,"cached_url":1245},"https://youtu.be/6tjOG5AhObQ",{"id":1247,"alt":1248,"name":7,"focus":7,"title":1248,"filename":1249,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":721,"attrs":1253,"content":1254},{"level":723},[1255],{"text":1161,"type":727},{"type":729,"content":1257},[1258],{"text":1160,"type":727},{"type":721,"attrs":1260,"content":1261},{"level":723},[1262],{"text":1263,"type":727},"What Does Cupping Do for the Body?",{"type":729,"content":1265},[1266],{"text":1267,"type":727},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":721,"attrs":1269,"content":1270},{"level":747},[1271],{"text":1272,"type":727},"Cupping Therapy Benefits:",{"type":1274,"content":1275},"bullet_list",[1276,1283,1289],{"type":1277,"content":1278},"list_item",[1279],{"type":729,"content":1280},[1281],{"text":1282,"type":727},"Relieves Pain",{"type":1277,"content":1284},[1285],{"type":729,"content":1286},[1287],{"text":1288,"type":727},"Promotes Circulation",{"type":1277,"content":1290},[1291],{"type":729,"content":1292},[1293],{"text":1294,"type":727},"Muscle Release",{"type":721,"attrs":1296,"content":1297},{"level":723},[1298],{"text":1299,"type":727},"How Do You Know Where the Cups Need to go?",{"type":729,"content":1301},[1302],{"text":1303,"type":727},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":721,"attrs":1305,"content":1306},{"level":723},[1307],{"text":1308,"type":727},"Is There Anything You Have to Do to Prepare for a Session?",{"type":729,"content":1310},[1311],{"text":1172,"type":727},{"type":721,"attrs":1313,"content":1314},{"level":723},[1315],{"text":1316,"type":727},"Can You Get Injured or Do it Wrong?",{"type":729,"content":1318},[1319],{"text":1320,"type":727},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":721,"attrs":1322,"content":1323},{"level":723},[1324],{"text":1325,"type":727},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":729,"content":1327},[1328],{"text":1180,"type":727},{"type":721,"attrs":1330,"content":1331},{"level":723},[1332],{"text":1333,"type":727},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":729,"content":1335},[1336],{"text":1184,"type":727},{"type":721,"attrs":1338,"content":1339},{"level":723},[1340],{"text":1341,"type":727},"How Often do You Recommend a Cupping Session?",{"type":729,"content":1343},[1344],{"text":1188,"type":727},{"type":721,"attrs":1346,"content":1347},{"level":723},[1348],{"text":1349,"type":727},"How Much Does a Cupping Therapy Session Cost?",{"type":729,"content":1351},[1352],{"text":1353,"type":727},"$60 - $150 depending on experience.  ",{"type":721,"attrs":1355,"content":1356},{"level":723},[1357],{"text":1358,"type":727},"What Causes Cupping Therapy Marks?",{"type":729,"content":1360},[1361],{"text":1196,"type":727},{"type":721,"attrs":1363,"content":1364},{"level":723},[1365],{"text":1366,"type":727},"Cupping Therapy - Smash or Pass?",{"type":729,"content":1368},[1369],{"text":1370,"type":727},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":721,"attrs":1372,"content":1373},{"level":723},[1374],{"text":1375,"type":727},"Train and Recover Like a Fighter",{"type":729,"content":1377},[1378,1379,1385],{"text":865,"type":727},{"text":867,"type":727,"marks":1380},[1381,1384],{"type":768,"attrs":1382},{"href":871,"uuid":48,"anchor":48,"custom":1383,"target":772,"linktype":13},{},{"type":774},{"text":875,"type":727},{"type":729,"content":1387},[1388],{"text":1389,"type":727},"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":1391,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1396,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1392,"component":118,"meta_info":1393,"meta_title":7,"block_image":1394,"cover_image":1395,"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":1399,"title":1400,"plugin":43,"description":1401},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":1403,"alt":1248,"name":7,"focus":7,"title":1248,"filename":1404,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[914],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":1414,"created_at":1415,"published_at":1416,"updated_at":1417,"id":1418,"uuid":1419,"content":1420,"slug":1911,"full_slug":1912,"sort_by_date":48,"position":1913,"tag_list":1914,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1915,"first_published_at":1916,"release_id":48,"lang":60,"path":918,"alternates":1917,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1421,"faqs":1422,"title":1414,"topic":1443,"author":955,"content":1458,"category":1893,"schedule":1901,"component":899,"meta_info":1902,"cover_image":1906,"description":1909,"contributors":1910},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1423,1427,1431,1435,1439],{"_uid":1424,"answer":1425,"question":1426,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1428,"answer":1429,"question":1430,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1432,"answer":1433,"question":1434,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1436,"answer":1437,"question":1438,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1440,"answer":1441,"question":1442,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1444,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1456,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1445,"component":39,"meta_info":1453,"block_image":1454,"cover_image":1455,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1446,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1451,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1447,"component":118,"meta_info":1448,"meta_title":7,"block_image":1449,"cover_image":1450,"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},[],[],{"type":718,"content":1459},[1460,1488,1500,1520,1525,1529,1534,1552,1557,1585,1590,1625,1630,1634,1638,1643,1647,1652,1656,1661,1672,1758,1763,1767,1778,1810,1815,1819,1824,1828,1833,1837,1842,1852,1879,1884],{"type":729,"content":1461},[1462,1464,1470,1472,1478,1480,1486],{"text":1463,"type":727},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1465,"type":727,"marks":1466},"cardiovascular disease",[1467],{"type":768,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1471,"type":727},", ",{"text":1473,"type":727,"marks":1474},"diabetes",[1475],{"type":768,"attrs":1476},{"href":1477,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1479,"type":727},", and some types of ",{"text":1481,"type":727,"marks":1482},"cancer",[1483],{"type":768,"attrs":1484},{"href":1485,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1487,"type":727},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":976,"attrs":1489},{"id":1490,"body":1491},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1492],{"url":1493,"_uid":1494,"image":1495,"component":988,"copyright_details":1499},{"id":7,"url":7,"linktype":982,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1496,"alt":1497,"name":7,"focus":48,"title":1497,"filename":1498,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":729,"content":1501},[1502,1504,1510,1512,1518],{"text":1503,"type":727},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1505,"type":727,"marks":1506},"improve athletic performance",[1507],{"type":768,"attrs":1508},{"href":1509,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1511,"type":727},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1513,"type":727,"marks":1514},"protein needs",[1515],{"type":768,"attrs":1516},{"href":1517,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1519,"type":727}," as a boxer.",{"type":721,"attrs":1521,"content":1522},{"level":723},[1523],{"text":1524,"type":727},"How a Plant-Based Diet Supports Exercise Performance",{"type":729,"content":1526},[1527],{"text":1528,"type":727},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":721,"attrs":1530,"content":1531},{"level":747},[1532],{"text":1533,"type":727},"Cardiovascular Health",{"type":729,"content":1535},[1536,1542,1544,1550],{"text":1537,"type":727,"marks":1538},"Research",[1539],{"type":768,"attrs":1540},{"href":1541,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1543,"type":727}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1545,"type":727,"marks":1546},"study",[1547],{"type":768,"attrs":1548},{"href":1549,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1551,"type":727}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":721,"attrs":1553,"content":1554},{"level":747},[1555],{"text":1556,"type":727},"Inflammation",{"type":729,"content":1558},[1559,1561,1567,1569,1575,1577,1583],{"text":1560,"type":727},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1562,"type":727,"marks":1563},"antioxidants and anti-inflammatory",[1564],{"type":768,"attrs":1565},{"href":1566,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1568,"type":727}," properties, thus helping reduce systemic ",{"text":1570,"type":727,"marks":1571},"inflammation and oxidative stress",[1572],{"type":768,"attrs":1573},{"href":1574,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1576,"type":727},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1578,"type":727,"marks":1579},"exercise-induced oxidative stress",[1580],{"type":768,"attrs":1581},{"href":1582,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1584,"type":727}," and inflammation. ",{"type":721,"attrs":1586,"content":1587},{"level":747},[1588],{"text":1589,"type":727},"Energy and Body Composition",{"type":729,"content":1591},[1592,1594,1600,1601,1607,1609,1615,1617,1623],{"text":1593,"type":727},"Plant-based diets have also been shown to effectively ",{"text":1595,"type":727,"marks":1596},"reduce body weight",[1597],{"type":768,"attrs":1598},{"href":1599,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1471,"type":727},{"text":1602,"type":727,"marks":1603},"BMI",[1604],{"type":768,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1608,"type":727},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1610,"type":727,"marks":1611},"complex carbohydrates",[1612],{"type":768,"attrs":1613},{"href":1614,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1616,"type":727},", which are essential for an athlete’s ",{"text":1618,"type":727,"marks":1619},"glycogen storage",[1620],{"type":768,"attrs":1621},{"href":1622,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1624,"type":727}," and performance. ",{"type":721,"attrs":1626,"content":1627},{"level":723},[1628],{"text":1629,"type":727},"How About Amino Acids?",{"type":729,"content":1631},[1632],{"text":1633,"type":727},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":729,"content":1635},[1636],{"text":1637,"type":727},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":721,"attrs":1639,"content":1640},{"level":723},[1641],{"text":1642,"type":727},"OK, This Sounds Great. But Where Do I Start?",{"type":729,"content":1644},[1645],{"text":1646,"type":727},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":721,"attrs":1648,"content":1649},{"level":747},[1650],{"text":1651,"type":727},"1. Know Where to Get Your Protein From ",{"type":729,"content":1653},[1654],{"text":1655,"type":727},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":721,"attrs":1657,"content":1658},{"level":747},[1659],{"text":1660,"type":727},"Plant-Based Protein Source & Protein Per Serving Size",{"type":976,"attrs":1662},{"id":1490,"body":1663},[1664],{"url":1665,"_uid":1666,"image":1667,"component":988,"copyright_details":1671},{"id":7,"url":7,"linktype":982,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1668,"alt":1669,"name":7,"focus":48,"title":1669,"filename":1670,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1274,"content":1673},[1674,1680,1686,1692,1698,1704,1710,1716,1722,1728,1734,1740,1746,1752],{"type":1277,"content":1675},[1676],{"type":729,"content":1677},[1678],{"text":1679,"type":727},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1277,"content":1681},[1682],{"type":729,"content":1683},[1684],{"text":1685,"type":727},"Tempeh (½ cup) = 15 grams",{"type":1277,"content":1687},[1688],{"type":729,"content":1689},[1690],{"text":1691,"type":727},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1277,"content":1693},[1694],{"type":729,"content":1695},[1696],{"text":1697,"type":727},"Tofu (3 oz) = 10 grams",{"type":1277,"content":1699},[1700],{"type":729,"content":1701},[1702],{"text":1703,"type":727},"Edamame (½ cup) = 9 grams",{"type":1277,"content":1705},[1706],{"type":729,"content":1707},[1708],{"text":1709,"type":727},"Lentils (½ cup) = 9 grams",{"type":1277,"content":1711},[1712],{"type":729,"content":1713},[1714],{"text":1715,"type":727},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1277,"content":1717},[1718],{"type":729,"content":1719},[1720],{"text":1721,"type":727},"Beans (½ cup) = 8 grams",{"type":1277,"content":1723},[1724],{"type":729,"content":1725},[1726],{"text":1727,"type":727},"Peanut Butter (2 tbsp) = 8 grams",{"type":1277,"content":1729},[1730],{"type":729,"content":1731},[1732],{"text":1733,"type":727},"Chickpeas (½ cup) = 7 grams",{"type":1277,"content":1735},[1736],{"type":729,"content":1737},[1738],{"text":1739,"type":727},"Chia Seeds (2 tbsp) = 6 grams",{"type":1277,"content":1741},[1742],{"type":729,"content":1743},[1744],{"text":1745,"type":727},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1277,"content":1747},[1748],{"type":729,"content":1749},[1750],{"text":1751,"type":727},"Quinoa, cooked (½ cup) = 6 grams",{"type":1277,"content":1753},[1754],{"type":729,"content":1755},[1756],{"text":1757,"type":727},"Oatmeal (½ cup) = 5 grams",{"type":721,"attrs":1759,"content":1760},{"level":747},[1761],{"text":1762,"type":727},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":729,"content":1764},[1765],{"text":1766,"type":727},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":976,"attrs":1768},{"id":1490,"body":1769},[1770],{"url":1771,"_uid":1772,"image":1773,"component":988,"copyright_details":1777},{"id":7,"url":7,"linktype":982,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1774,"alt":1775,"name":7,"focus":48,"title":1775,"filename":1776,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1274,"content":1779},[1780,1786,1792,1798,1804],{"type":1277,"content":1781},[1782],{"type":729,"content":1783},[1784],{"text":1785,"type":727},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1277,"content":1787},[1788],{"type":729,"content":1789},[1790],{"text":1791,"type":727},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1277,"content":1793},[1794],{"type":729,"content":1795},[1796],{"text":1797,"type":727},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1277,"content":1799},[1800],{"type":729,"content":1801},[1802],{"text":1803,"type":727},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":1277,"content":1805},[1806],{"type":729,"content":1807},[1808],{"text":1809,"type":727},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":721,"attrs":1811,"content":1812},{"level":747},[1813],{"text":1814,"type":727},"3. Set Small, Realistic Goals",{"type":729,"content":1816},[1817],{"text":1818,"type":727},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":721,"attrs":1820,"content":1821},{"level":747},[1822],{"text":1823,"type":727},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":729,"content":1825},[1826],{"text":1827,"type":727},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":721,"attrs":1829,"content":1830},{"level":747},[1831],{"text":1832,"type":727},"5. Don’t Aim for Perfection",{"type":729,"content":1834},[1835],{"text":1836,"type":727},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":721,"attrs":1838,"content":1839},{"level":723},[1840],{"text":1841,"type":727},"The Real MVP",{"type":976,"attrs":1843},{"id":1490,"body":1844},[1845],{"url":1846,"_uid":1847,"image":1848,"component":988,"copyright_details":1851},{"id":7,"url":7,"linktype":982,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1849,"alt":1775,"name":7,"focus":48,"title":1775,"filename":1850,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":729,"content":1853},[1854,1856,1862,1864,1870,1872,1877],{"text":1855,"type":727},"A well-planned plant-based diet is ",{"text":1857,"type":727,"marks":1858},"nutritionally adequate",[1859],{"type":768,"attrs":1860},{"href":1861,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1863,"type":727}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":1865,"type":727,"marks":1866},"anti-inflammatory",[1867],{"type":768,"attrs":1868},{"href":1869,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1871,"type":727},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":881,"type":727,"marks":1873},[1874],{"type":768,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1878,"type":727},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":721,"attrs":1880,"content":1881},{"level":723},[1882],{"text":1883,"type":727},"Train Like a Fighter",{"type":729,"content":1885},[1886,1887,1891],{"text":865,"type":727},{"text":867,"type":727,"marks":1888},[1889],{"type":768,"attrs":1890},{"href":871,"uuid":48,"anchor":48,"target":772,"linktype":13},{"text":1892,"type":727}," 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":1894,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1899,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1895,"component":118,"meta_info":1896,"meta_title":7,"block_image":1897,"cover_image":1898,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1903,"title":1904,"plugin":43,"description":1905},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":1907,"alt":1669,"name":7,"focus":48,"title":1669,"filename":1908,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[914],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1919,"created_at":1920,"published_at":1921,"updated_at":1922,"id":1923,"uuid":1924,"content":1925,"slug":2088,"full_slug":2089,"sort_by_date":48,"position":2090,"tag_list":2091,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":2092,"first_published_at":2093,"release_id":48,"lang":60,"path":918,"alternates":2094,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":1926,"faqs":1927,"title":1919,"topic":1936,"author":1951,"content":1952,"category":2069,"schedule":2077,"component":899,"meta_info":2078,"cover_image":2082,"description":2086,"contributors":2087},"357626bb-6aad-48f7-8c87-99219b73aed0",[1928,1932],{"_uid":1929,"answer":1930,"question":1931,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":1933,"answer":1934,"question":1935,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1937,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1949,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1950,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1938,"component":39,"meta_info":1946,"block_image":1947,"cover_image":1948,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1939,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1944,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1945,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1940,"component":118,"meta_info":1941,"meta_title":7,"block_image":1942,"cover_image":1943,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":718,"content":1953},[1954,1958,1962,1976,1980,1983,1988,2002,2026,2050,2054,2065],{"type":729,"content":1955},[1956],{"text":1957,"type":727},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":721,"attrs":1959,"content":1960},{"level":723},[1961],{"text":1931,"type":727},{"type":729,"content":1963},[1964,1966,1974],{"text":1965,"type":727},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":1967,"type":727,"marks":1968},"FightCamp app",[1969,1973],{"type":768,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"custom":1972,"target":772,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":774},{"text":1975,"type":727}," are all examples of fitness goals.",{"type":721,"attrs":1977,"content":1978},{"level":723},[1979],{"text":1935,"type":727},{"type":729,"content":1981},[1982],{"text":1934,"type":727},{"type":721,"attrs":1984,"content":1985},{"level":723},[1986],{"text":1987,"type":727},"Setting Your Goals",{"type":729,"content":1989},[1990,1992,2000],{"text":1991,"type":727},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":1993,"type":727,"marks":1994},"SMART goals",[1995,1999],{"type":768,"attrs":1996},{"href":1997,"uuid":48,"anchor":48,"custom":1998,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":774},{"text":2001,"type":727}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":729,"content":2003},[2004,2006,2014,2016,2024],{"text":2005,"type":727},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":2007,"type":727,"marks":2008},"accountability partners",[2009,2013],{"type":768,"attrs":2010},{"href":2011,"uuid":48,"anchor":48,"custom":2012,"target":772,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":774},{"text":2015,"type":727},". People who have someone they are accountable to are ",{"text":2017,"type":727,"marks":2018},"95% more likely to hit their goals",[2019,2023],{"type":768,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"custom":2022,"target":772,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":774},{"text":2025,"type":727},". ",{"type":729,"content":2027},[2028,2030,2038,2040,2048],{"text":2029,"type":727},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":2031,"type":727,"marks":2032},"FightCamp Community",[2033,2037],{"type":768,"attrs":2034},{"href":2035,"uuid":48,"anchor":48,"custom":2036,"target":772,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":774},{"text":2039,"type":727}," and tag the ",{"text":2041,"type":727,"marks":2042},"Trainers",[2043,2047],{"type":768,"attrs":2044},{"href":2045,"uuid":48,"anchor":48,"custom":2046,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":774},{"text":2049,"type":727}," and me and we’ll help you stay accountable. ",{"type":721,"attrs":2051,"content":2052},{"level":723},[2053],{"text":1883,"type":727},{"type":729,"content":2055},[2056,2057,2063],{"text":865,"type":727},{"text":867,"type":727,"marks":2058},[2059,2062],{"type":768,"attrs":2060},{"href":871,"uuid":48,"anchor":48,"custom":2061,"target":772,"linktype":13},{},{"type":774},{"text":2064,"type":727}," 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":729,"content":2066},[2067],{"text":2068,"type":727},"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":2070,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2075,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2076,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2071,"component":118,"meta_info":2072,"meta_title":7,"block_image":2073,"cover_image":2074,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":2079,"title":2080,"plugin":43,"description":2081},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":2083,"alt":2084,"name":7,"focus":7,"title":2084,"filename":2085,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[914],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":2096,"created_at":2097,"published_at":2098,"updated_at":2099,"id":2100,"uuid":2101,"content":2102,"slug":2300,"full_slug":2301,"sort_by_date":48,"position":2302,"tag_list":2303,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":2304,"first_published_at":2098,"release_id":48,"lang":60,"path":2305,"alternates":2306,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":2103,"faqs":2104,"title":2121,"topic":2122,"author":2137,"content":2138,"category":2282,"schedule":2290,"component":899,"meta_info":2291,"cover_image":2294,"description":2293,"contributors":2299},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[2105,2109,2113,2117],{"_uid":2106,"answer":2107,"question":2108,"component":670},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":2110,"answer":2111,"question":2112,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":2114,"answer":2115,"question":2116,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":2118,"answer":2119,"question":2120,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":2123,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":2135,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":2136,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":2124,"component":39,"meta_info":2132,"block_image":2133,"cover_image":2134,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2125,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2130,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2131,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2126,"component":118,"meta_info":2127,"meta_title":7,"block_image":2128,"cover_image":2129,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],"7b09efb4-fee4-4672-b973-73c566c0cf92",{"type":718,"content":2139},[2140,2146,2158,2162,2167,2171,2189,2194,2206,2216,2221,2225,2229,2234,2238,2248,2253,2257,2261,2266,2270],{"type":721,"attrs":2141,"content":2143},{"level":2142},1,[2144],{"text":2145,"type":727},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":729,"content":2147},[2148,2150,2156],{"text":2149,"type":727},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":2151,"type":727,"marks":2152},"try something new",[2153],{"type":768,"attrs":2154},{"href":2155,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2157,"type":727},", boxing offers powerful benefits that reach far beyond fitness.",{"type":729,"content":2159},[2160],{"text":2161,"type":727},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":721,"attrs":2163,"content":2164},{"level":723},[2165],{"text":2166,"type":727},"How Boxing Reduces Stress",{"type":729,"content":2168},[2169],{"text":2170,"type":727},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":729,"content":2172},[2173,2179,2181,2187],{"text":2174,"type":727,"marks":2175},"A study in Frontiers in Psychology",[2176],{"type":768,"attrs":2177},{"href":2178,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":2180,"type":727}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":2182,"type":727,"marks":2183},"stepping up to the bag",[2184],{"type":768,"attrs":2185},{"href":2186,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":2188,"type":727},", and getting into the rhythm can help reset your mindset after a long day.",{"type":721,"attrs":2190,"content":2191},{"level":723},[2192],{"text":2193,"type":727},"Boosting Confidence And Self-Esteem",{"type":729,"content":2195},[2196,2198,2204],{"text":2197,"type":727},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":2199,"type":727,"marks":2200},"boxing journey",[2201],{"type":768,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":2205,"type":727},".",{"type":729,"content":2207},[2208,2214],{"text":2209,"type":727,"marks":2210},"Research supports this",[2211],{"type":768,"attrs":2212},{"href":2213,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":2215,"type":727}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":721,"attrs":2217,"content":2218},{"level":723},[2219],{"text":2220,"type":727},"Enhancing Focus and Mental Clarity",{"type":729,"content":2222},[2223],{"text":2224,"type":727},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":729,"content":2226},[2227],{"text":2228,"type":727},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":721,"attrs":2230,"content":2231},{"level":723},[2232],{"text":2233,"type":727},"Building Resilience and Mental Toughness",{"type":729,"content":2235},[2236],{"text":2237,"type":727},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":729,"content":2239},[2240,2246],{"text":2241,"type":727,"marks":2242},"Research highlights",[2243],{"type":768,"attrs":2244},{"href":2245,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":2247,"type":727}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":721,"attrs":2249,"content":2250},{"level":723},[2251],{"text":2252,"type":727},"The Power of Community",{"type":729,"content":2254},[2255],{"text":2256,"type":727},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":729,"content":2258},[2259],{"text":2260,"type":727},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":721,"attrs":2262,"content":2263},{"level":723},[2264],{"text":2265,"type":727},"Become Stronger Than Yesterday",{"type":729,"content":2267},[2268],{"text":2269,"type":727},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":729,"content":2271},[2272,2274,2280],{"text":2273,"type":727},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":2275,"type":727,"marks":2276},"welcome you to FightCamp",[2277],{"type":768,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":2281,"type":727}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2283,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2288,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2284,"component":118,"meta_info":2285,"meta_title":7,"block_image":2286,"cover_image":2287,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2025-06-06 00:00",{"_uid":2292,"title":2121,"plugin":43,"description":2293},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":2295,"alt":2296,"name":7,"focus":7,"title":7,"source":7,"filename":2297,"copyright":7,"fieldtype":50,"meta_data":2298,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":2296,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":2308,"created_at":2309,"published_at":2310,"updated_at":2311,"id":2312,"uuid":2313,"content":2314,"slug":2526,"full_slug":2527,"sort_by_date":48,"position":2528,"tag_list":2529,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":2530,"first_published_at":2531,"release_id":48,"lang":60,"path":918,"alternates":2532,"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":2315,"faqs":2316,"title":2308,"topic":2349,"author":1213,"content":2364,"category":2507,"schedule":2515,"component":899,"meta_info":2516,"cover_image":2520,"description":2524,"contributors":2525},"cb154773-a461-4e7f-8fa3-509a355410cd",[2317,2321,2325,2329,2333,2337,2341,2345],{"_uid":2318,"answer":2319,"question":2320,"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":2322,"answer":2323,"question":2324,"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":2326,"answer":2327,"question":2328,"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":2330,"answer":2331,"question":2332,"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":2334,"answer":2335,"question":2336,"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":2338,"answer":2339,"question":2340,"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":2342,"answer":2343,"question":2344,"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":2346,"answer":2347,"question":2348,"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":2350,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2362,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2363,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2351,"component":39,"meta_info":2359,"block_image":2360,"cover_image":2361,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2352,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2357,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2353,"component":118,"meta_info":2354,"meta_title":7,"block_image":2355,"cover_image":2356,"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":718,"content":2365},[2366,2370,2383,2387,2401,2406,2438,2442,2445,2449,2452,2456,2459,2463,2467,2471,2474,2478,2481,2486,2490,2494,2504],{"type":729,"content":2367},[2368],{"text":2369,"type":727},"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":976,"attrs":2371},{"id":2372,"body":2373},"33364d76-077d-411d-996c-9da95986ad05",[2374],{"_uid":2375,"link":2376,"image":2378,"title":2382,"component":1251},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":2377,"target":772,"linktype":13,"fieldtype":14,"cached_url":2377},"https://youtu.be/lOA9rPKcLSI",{"id":2379,"alt":2380,"name":7,"focus":7,"title":2380,"filename":2381,"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":721,"attrs":2384,"content":2385},{"level":723},[2386],{"text":2320,"type":727},{"type":729,"content":2388},[2389,2391,2399],{"text":2390,"type":727},"A ",{"text":2392,"type":727,"marks":2393},"traditional Chinese medicine",[2394,2398],{"type":768,"attrs":2395},{"href":2396,"uuid":48,"anchor":48,"custom":2397,"target":772,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":774},{"text":2400,"type":727},", 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":721,"attrs":2402,"content":2403},{"level":747},[2404],{"text":2405,"type":727},"Benefits of Muscle Scraping",{"type":1274,"content":2407},[2408,2414,2420,2426,2432],{"type":1277,"content":2409},[2410],{"type":729,"content":2411},[2412],{"text":2413,"type":727},"Improves blood circulation",{"type":1277,"content":2415},[2416],{"type":729,"content":2417},[2418],{"text":2419,"type":727},"Increases range of motion in the muscle",{"type":1277,"content":2421},[2422],{"type":729,"content":2423},[2424],{"text":2425,"type":727},"Relieves muscle pain or stiffness",{"type":1277,"content":2427},[2428],{"type":729,"content":2429},[2430],{"text":2431,"type":727},"Promotes metabolic cell repair",{"type":1277,"content":2433},[2434],{"type":729,"content":2435},[2436],{"text":2437,"type":727},"Stimulates muscle healing and recovery",{"type":721,"attrs":2439,"content":2440},{"level":723},[2441],{"text":2328,"type":727},{"type":729,"content":2443},[2444],{"text":2327,"type":727},{"type":721,"attrs":2446,"content":2447},{"level":723},[2448],{"text":2332,"type":727},{"type":729,"content":2450},[2451],{"text":2331,"type":727},{"type":721,"attrs":2453,"content":2454},{"level":723},[2455],{"text":2336,"type":727},{"type":729,"content":2457},[2458],{"text":2335,"type":727},{"type":721,"attrs":2460,"content":2461},{"level":723},[2462],{"text":2340,"type":727},{"type":729,"content":2464},[2465],{"text":2466,"type":727},"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":721,"attrs":2468,"content":2469},{"level":723},[2470],{"text":2344,"type":727},{"type":729,"content":2472},[2473],{"text":2343,"type":727},{"type":721,"attrs":2475,"content":2476},{"level":723},[2477],{"text":2348,"type":727},{"type":729,"content":2479},[2480],{"text":2347,"type":727},{"type":721,"attrs":2482,"content":2483},{"level":723},[2484],{"text":2485,"type":727},"Muscle Scraping - Smash or Pass?",{"type":729,"content":2487},[2488],{"text":2489,"type":727},"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":721,"attrs":2491,"content":2492},{"level":723},[2493],{"text":1375,"type":727},{"type":729,"content":2495},[2496,2497,2503],{"text":865,"type":727},{"text":867,"type":727,"marks":2498},[2499,2502],{"type":768,"attrs":2500},{"href":871,"uuid":48,"anchor":48,"custom":2501,"target":772,"linktype":13},{},{"type":774},{"text":875,"type":727},{"type":729,"content":2505},[2506],{"text":1389,"type":727},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2508,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2513,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2514,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2509,"component":118,"meta_info":2510,"meta_title":7,"block_image":2511,"cover_image":2512,"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":2517,"title":2518,"plugin":43,"description":2519},"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":2521,"alt":2522,"name":7,"focus":7,"title":2522,"filename":2523,"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,[914],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":899,"created_at":2534,"published_at":2535,"updated_at":2536,"id":2537,"uuid":2538,"content":2539,"slug":899,"full_slug":2560,"sort_by_date":48,"position":446,"tag_list":2561,"is_startpage":9,"parent_id":2562,"meta_data":48,"group_id":2563,"first_published_at":2564,"release_id":48,"lang":60,"path":7,"alternates":2565,"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":2540,"component":2541,"meta_info":2542,"custom_content_list":2544},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2543,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2545,2550,2555],{"_uid":2546,"label":2547,"value":2548,"dev_id":2549,"component":727},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2551,"label":2552,"value":2553,"dev_id":2554,"component":727},"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":2556,"label":2557,"value":2558,"dev_id":2559,"component":727},"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",[],1785892892034]