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If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":676,"answer":677,"question":678,"component":670},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":680,"answer":681,"question":682,"component":670},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":684,"answer":685,"question":686,"component":670},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":688,"answer":689,"question":690,"component":670},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":692,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":694,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":724,"full_slug":725,"sort_by_date":48,"position":501,"tag_list":726,"is_startpage":9,"parent_id":727,"meta_data":48,"group_id":728,"first_published_at":729,"release_id":48,"lang":60,"path":48,"alternates":730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":714,"_uid":715,"name":716,"photo":717,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":721,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":722,"social_link_instagram":723,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":718,"alt":716,"name":716,"focus":48,"title":716,"filename":719,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":732,"content":733},"doc",[734,740,747,753,768,782,786,832,836,878,883,893,905,908,958,961,977,982,992,1004,1007,1045,1048,1070,1075,1085,1097,1101,1151,1154,1231,1236,1246,1258,1261,1311,1314,1354,1359,1363,1368,1380],{"type":735,"content":736},"paragraph",[737],{"text":738,"type":739},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.","text",{"type":741,"attrs":742,"content":744},"heading",{"level":743},2,[745],{"text":746,"type":739},"5 Easy and Healthy Thanksgiving Appetizers",{"type":741,"attrs":748,"content":750},{"level":749},3,[751],{"text":752,"type":739},"Black Rice Stuffed Mushrooms",{"type":754,"attrs":755},"blok",{"id":756,"body":757},"d3b7671f-2997-4806-98b1-f839705e6dcc",[758],{"url":759,"_uid":761,"image":762,"component":766,"copyright_details":767},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"story","i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":763,"alt":764,"name":7,"focus":7,"title":764,"filename":765,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png","content_image",[],{"type":735,"content":769},[770,772,780],{"text":771,"type":739},"Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for ",{"text":773,"type":739,"marks":774},"immune health",[775],{"type":776,"attrs":777},"link",{"href":778,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system","_blank",{"text":781,"type":739},". Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.",{"type":735,"content":783},[784],{"text":785,"type":739},"Ingredients: ",{"type":787,"content":788},"bullet_list",[789,796,802,808,814,820,826],{"type":790,"content":791},"list_item",[792],{"type":735,"content":793},[794],{"text":795,"type":739},"1/2 cup black rice (or wild rice)",{"type":790,"content":797},[798],{"type":735,"content":799},[800],{"text":801,"type":739},"1 cup vegetable stock",{"type":790,"content":803},[804],{"type":735,"content":805},[806],{"text":807,"type":739},"1 10-ounce package of baby portobello mushrooms",{"type":790,"content":809},[810],{"type":735,"content":811},[812],{"text":813,"type":739},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":790,"content":815},[816],{"type":735,"content":817},[818],{"text":819,"type":739},"1/4 cup raw walnuts, crushed",{"type":790,"content":821},[822],{"type":735,"content":823},[824],{"text":825,"type":739},"Cooking oil spray",{"type":790,"content":827},[828],{"type":735,"content":829},[830],{"text":831,"type":739},"Salt and pepper to taste ",{"type":735,"content":833},[834],{"text":835,"type":739},"Directions:",{"type":837,"attrs":838,"content":841},"ordered_list",{"order":839},{"order":840},1,[842,848,854,860,866,872],{"type":790,"content":843},[844],{"type":735,"content":845},[846],{"text":847,"type":739},"Preheat oven to 375°F ",{"type":790,"content":849},[850],{"type":735,"content":851},[852],{"text":853,"type":739},"Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)",{"type":790,"content":855},[856],{"type":735,"content":857},[858],{"text":859,"type":739},"Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.",{"type":790,"content":861},[862],{"type":735,"content":863},[864],{"text":865,"type":739},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":790,"content":867},[868],{"type":735,"content":869},[870],{"text":871,"type":739},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":790,"content":873},[874],{"type":735,"content":875},[876],{"text":877,"type":739},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":741,"attrs":879,"content":880},{"level":749},[881],{"text":882,"type":739},"White Bean Dip",{"type":754,"attrs":884},{"id":756,"body":885},[886],{"url":887,"_uid":888,"image":889,"component":766,"copyright_details":892},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":890,"alt":764,"name":7,"focus":7,"title":764,"filename":891,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":735,"content":894},[895,897,903],{"text":896,"type":739},"A ",{"text":898,"type":739,"marks":899},"protein",[900],{"type":776,"attrs":901},{"href":902,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":904,"type":739}," and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. ",{"type":735,"content":906},[907],{"text":785,"type":739},{"type":787,"content":909},[910,916,922,928,934,940,946,952],{"type":790,"content":911},[912],{"type":735,"content":913},[914],{"text":915,"type":739},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":790,"content":917},[918],{"type":735,"content":919},[920],{"text":921,"type":739},"2 tablespoons olive oil ",{"type":790,"content":923},[924],{"type":735,"content":925},[926],{"text":927,"type":739},"1-2 tablespoons water",{"type":790,"content":929},[930],{"type":735,"content":931},[932],{"text":933,"type":739},"Juice of ½ lemon",{"type":790,"content":935},[936],{"type":735,"content":937},[938],{"text":939,"type":739},"1 small garlic clove, peeled ",{"type":790,"content":941},[942],{"type":735,"content":943},[944],{"text":945,"type":739},"1/2 teaspoon salt",{"type":790,"content":947},[948],{"type":735,"content":949},[950],{"text":951,"type":739},"Ground pepper to taste ",{"type":790,"content":953},[954],{"type":735,"content":955},[956],{"text":957,"type":739},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":735,"content":959},[960],{"text":835,"type":739},{"type":837,"attrs":962,"content":964},{"order":963},{"order":840},[965,971],{"type":790,"content":966},[967],{"type":735,"content":968},[969],{"text":970,"type":739},"In a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.",{"type":790,"content":972},[973],{"type":735,"content":974},[975],{"text":976,"type":739},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":741,"attrs":978,"content":979},{"level":749},[980],{"text":981,"type":739},"Sundried Tomato and Olive Tapenade",{"type":754,"attrs":983},{"id":756,"body":984},[985],{"url":986,"_uid":987,"image":988,"component":766,"copyright_details":991},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":989,"alt":764,"name":7,"focus":7,"title":764,"filename":990,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":735,"content":993},[994,996,1002],{"text":995,"type":739},"This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs ",{"text":997,"type":739,"marks":998},"anti-inflammatory",[999],{"type":776,"attrs":1000},{"href":1001,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1003,"type":739}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":735,"content":1005},[1006],{"text":785,"type":739},{"type":787,"content":1008},[1009,1015,1021,1027,1033,1039],{"type":790,"content":1010},[1011],{"type":735,"content":1012},[1013],{"text":1014,"type":739},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":790,"content":1016},[1017],{"type":735,"content":1018},[1019],{"text":1020,"type":739},"2 cups olives, drained and pitted",{"type":790,"content":1022},[1023],{"type":735,"content":1024},[1025],{"text":1026,"type":739},"2 cloves garlic, minced",{"type":790,"content":1028},[1029],{"type":735,"content":1030},[1031],{"text":1032,"type":739},"2 tablespoons olive oil",{"type":790,"content":1034},[1035],{"type":735,"content":1036},[1037],{"text":1038,"type":739},"3 tablespoons lemon juice",{"type":790,"content":1040},[1041],{"type":735,"content":1042},[1043],{"text":1044,"type":739},"1/3 cup fresh basil",{"type":735,"content":1046},[1047],{"text":835,"type":739},{"type":837,"attrs":1049,"content":1051},{"order":1050},{"order":840},[1052,1058,1064],{"type":790,"content":1053},[1054],{"type":735,"content":1055},[1056],{"text":1057,"type":739},"Add all the ingredients to a food processor",{"type":790,"content":1059},[1060],{"type":735,"content":1061},[1062],{"text":1063,"type":739},"Pulse until combined, scraping down the sides as needed",{"type":790,"content":1065},[1066],{"type":735,"content":1067},[1068],{"text":1069,"type":739},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":741,"attrs":1071,"content":1072},{"level":749},[1073],{"text":1074,"type":739},"Roasted Beet Hummus ",{"type":754,"attrs":1076},{"id":756,"body":1077},[1078],{"url":1079,"_uid":1080,"image":1081,"component":766,"copyright_details":1084},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1082,"alt":764,"name":7,"focus":7,"title":764,"filename":1083,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":735,"content":1086},[1087,1089,1095],{"text":1088,"type":739},"Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a ",{"text":1090,"type":739,"marks":1091},"boxer’s diet",[1092],{"type":776,"attrs":1093},{"href":1094,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1096,"type":739},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":735,"content":1098},[1099],{"text":1100,"type":739},"Ingredients:",{"type":787,"content":1102},[1103,1109,1115,1121,1127,1133,1139,1145],{"type":790,"content":1104},[1105],{"type":735,"content":1106},[1107],{"text":1108,"type":739},"1 small beet",{"type":790,"content":1110},[1111],{"type":735,"content":1112},[1113],{"text":1114,"type":739},"1 15-ounce can of cooked chickpeas, drained",{"type":790,"content":1116},[1117],{"type":735,"content":1118},[1119],{"text":1120,"type":739},"Juice of 1/2 lemon",{"type":790,"content":1122},[1123],{"type":735,"content":1124},[1125],{"text":1126,"type":739},"2 garlic cloves, minced",{"type":790,"content":1128},[1129],{"type":735,"content":1130},[1131],{"text":1132,"type":739},"2 tablespoons tahini",{"type":790,"content":1134},[1135],{"type":735,"content":1136},[1137],{"text":1138,"type":739},"1/4 cup olive oil  ",{"type":790,"content":1140},[1141],{"type":735,"content":1142},[1143],{"text":1144,"type":739},"1 teaspoon salt",{"type":790,"content":1146},[1147],{"type":735,"content":1148},[1149],{"text":1150,"type":739},"Pepper to taste ",{"type":735,"content":1152},[1153],{"text":835,"type":739},{"type":837,"attrs":1155,"content":1157},{"order":1156},{"order":840},[1158,1207,1213,1219,1225],{"type":790,"content":1159},[1160,1164],{"type":735,"content":1161},[1162],{"text":1163,"type":739},"Roast the beet: ",{"type":787,"content":1165},[1166,1171,1177,1183,1189,1195,1201],{"type":790,"content":1167},[1168],{"type":735,"content":1169},[1170],{"text":847,"type":739},{"type":790,"content":1172},[1173],{"type":735,"content":1174},[1175],{"text":1176,"type":739},"Remove the stem and the roots from the beet ",{"type":790,"content":1178},[1179],{"type":735,"content":1180},[1181],{"text":1182,"type":739},"Wash under water until clean ",{"type":790,"content":1184},[1185],{"type":735,"content":1186},[1187],{"text":1188,"type":739},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":790,"content":1190},[1191],{"type":735,"content":1192},[1193],{"text":1194,"type":739},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":790,"content":1196},[1197],{"type":735,"content":1198},[1199],{"text":1200,"type":739},"Let it cool to room temperature ",{"type":790,"content":1202},[1203],{"type":735,"content":1204},[1205],{"text":1206,"type":739},"Peel the skin off ",{"type":790,"content":1208},[1209],{"type":735,"content":1210},[1211],{"text":1212,"type":739},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":790,"content":1214},[1215],{"type":735,"content":1216},[1217],{"text":1218,"type":739},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":790,"content":1220},[1221],{"type":735,"content":1222},[1223],{"text":1224,"type":739},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":790,"content":1226},[1227],{"type":735,"content":1228},[1229],{"text":1230,"type":739},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":741,"attrs":1232,"content":1233},{"level":749},[1234],{"text":1235,"type":739},"Sweet Potato Bites",{"type":754,"attrs":1237},{"id":756,"body":1238},[1239],{"url":1240,"_uid":1241,"image":1242,"component":766,"copyright_details":1245},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1243,"alt":764,"name":7,"focus":7,"title":764,"filename":1244,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":735,"content":1247},[1248,1250,1256],{"text":1249,"type":739},"A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with ",{"text":1251,"type":739,"marks":1252},"healthy fats",[1253],{"type":776,"attrs":1254},{"href":1255,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1257,"type":739}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":735,"content":1259},[1260],{"text":1100,"type":739},{"type":787,"content":1262},[1263,1269,1275,1281,1287,1293,1299,1305],{"type":790,"content":1264},[1265],{"type":735,"content":1266},[1267],{"text":1268,"type":739},"2 medium sweet potatoes",{"type":790,"content":1270},[1271],{"type":735,"content":1272},[1273],{"text":1274,"type":739},"1 large avocado, diced",{"type":790,"content":1276},[1277],{"type":735,"content":1278},[1279],{"text":1280,"type":739},"2 teaspoons sesame seeds",{"type":790,"content":1282},[1283],{"type":735,"content":1284},[1285],{"text":1286,"type":739},"Olive or avocado oil, for drizzling",{"type":790,"content":1288},[1289],{"type":735,"content":1290},[1291],{"text":1292,"type":739},"¼ cup red onion, diced",{"type":790,"content":1294},[1295],{"type":735,"content":1296},[1297],{"text":1298,"type":739},"½ lemon",{"type":790,"content":1300},[1301],{"type":735,"content":1302},[1303],{"text":1304,"type":739},"Fresh cilantro leaves, finely chopped",{"type":790,"content":1306},[1307],{"type":735,"content":1308},[1309],{"text":1310,"type":739},"Salt and pepper to taste",{"type":735,"content":1312},[1313],{"text":835,"type":739},{"type":837,"attrs":1315,"content":1317},{"order":1316},{"order":840},[1318,1324,1330,1336,1342,1348],{"type":790,"content":1319},[1320],{"type":735,"content":1321},[1322],{"text":1323,"type":739},"Preheat the oven to 400°F",{"type":790,"content":1325},[1326],{"type":735,"content":1327},[1328],{"text":1329,"type":739},"Line a large baking sheet with parchment paper",{"type":790,"content":1331},[1332],{"type":735,"content":1333},[1334],{"text":1335,"type":739},"Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper",{"type":790,"content":1337},[1338],{"type":735,"content":1339},[1340],{"text":1341,"type":739},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":790,"content":1343},[1344],{"type":735,"content":1345},[1346],{"text":1347,"type":739},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":790,"content":1349},[1350],{"type":735,"content":1351},[1352],{"text":1353,"type":739},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":741,"attrs":1355,"content":1356},{"level":743},[1357],{"text":1358,"type":739},"A Healthier Feast",{"type":735,"content":1360},[1361],{"text":1362,"type":739},"Thanksgiving is a wonderful time to spend with your loved ones and share the things you are thankful for. However, the holidays can also be a stressful time for those on a health journey who are trying to eat a nutritious diet and follow an exercise routine. With so many delicious foods on the table, it can be challenging to listen to your body’s hunger and fullness cues, which often leads to overeating and an uncomfortable feeling afterward, aka “food coma.” By serving nutrient-dense foods as appetizers, you and your guests will have healthier food choices, feel more satiated, and experience a more nutritionally balanced Thanksgiving feast. ",{"type":741,"attrs":1364,"content":1365},{"level":743},[1366],{"text":1367,"type":739},"Eat & Train Like a Fighter",{"type":735,"content":1369},[1370,1372,1378],{"text":1371,"type":739},"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":1373,"type":739,"marks":1374},"FightCamp",[1375],{"type":776,"attrs":1376},{"href":1377,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1379,"type":739}," 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":735,"content":1381},[1382],{"text":1383,"type":739},"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":1385,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1390,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1386,"component":118,"meta_info":1387,"meta_title":7,"block_image":1388,"cover_image":1389,"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},[],[],"2022-11-03 00:00","article",{"_uid":1395,"title":1396,"plugin":43,"description":1397},"f1de9437-639c-4b64-a8d9-efb678ac8651","5 Healthy Thanksgiving Appetizer Ideas | FightCamp","It’s hard enough trying to plan Thanksgiving dinner let alone come up with appetizer ideas. We have you covered with easy and healthy Thanksgiving appetizers.",{"id":1399,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1401,"copyright":7,"fieldtype":50,"is_external_url":9},6287970,"FightCamp - Healthy Thanksgiving Appetizer Ideas","https://a.storyblok.com/f/115220/2400x990/2174ae6700/5-healthy-thanksgiving-appetizer-ideas.png",[],"5-healthy-thanksgiving-appetizer-ideas","blogs/5-healthy-thanksgiving-appetizer-ideas",-5330,[1407],"featured",60887917,"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z","wellness/{{story.slug}}",[],["Reactive",1414],[1415,1637,1890,2394,2570,2853],{"name":1416,"created_at":1417,"published_at":1418,"updated_at":1419,"id":1420,"uuid":1421,"content":1422,"slug":1630,"full_slug":1631,"sort_by_date":48,"position":1632,"tag_list":1633,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":1634,"first_published_at":1635,"release_id":48,"lang":60,"path":1411,"alternates":1636,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":1423,"faqs":1424,"title":1416,"topic":1453,"author":1468,"content":1469,"category":1611,"schedule":1619,"component":1393,"meta_info":1620,"cover_image":1624,"description":1628,"contributors":1629},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[1425,1429,1433,1437,1441,1445,1449],{"_uid":1426,"answer":1427,"question":1428,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":1430,"answer":1431,"question":1432,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":1434,"answer":1435,"question":1436,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":1438,"answer":1439,"question":1440,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":1442,"answer":1443,"question":1444,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":1446,"answer":1447,"question":1448,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":1450,"answer":1451,"question":1452,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1454,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1466,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1467,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1455,"component":39,"meta_info":1463,"block_image":1464,"cover_image":1465,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1456,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1457,"component":118,"meta_info":1458,"meta_title":7,"block_image":1459,"cover_image":1460,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":732,"content":1470},[1471,1475,1479,1483,1487,1490,1494,1507,1539,1544,1547,1551,1555,1566,1570,1574,1577,1581,1584,1588,1591,1596,1608],{"type":735,"content":1472},[1473],{"text":1474,"type":739},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":735,"content":1476},[1477],{"text":1478,"type":739},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":735,"content":1480},[1481],{"text":1482,"type":739},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":741,"attrs":1484,"content":1485},{"level":749},[1486],{"text":1428,"type":739},{"type":735,"content":1488},[1489],{"text":1427,"type":739},{"type":741,"attrs":1491,"content":1492},{"level":749},[1493],{"text":1432,"type":739},{"type":735,"content":1495},[1496,1498,1505],{"text":1497,"type":739},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":1499,"type":739,"marks":1500},"posture",[1501],{"type":776,"attrs":1502},{"href":1503,"uuid":48,"anchor":48,"custom":1504,"target":779,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":1506,"type":739}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":787,"content":1508},[1509,1515,1521,1527,1533],{"type":790,"content":1510},[1511],{"type":735,"content":1512},[1513],{"text":1514,"type":739},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":790,"content":1516},[1517],{"type":735,"content":1518},[1519],{"text":1520,"type":739},"Swing your arms gently at approximately a 90-degree angle",{"type":790,"content":1522},[1523],{"type":735,"content":1524},[1525],{"text":1526,"type":739},"Land on your heel with every step",{"type":790,"content":1528},[1529],{"type":735,"content":1530},[1531],{"text":1532,"type":739},"Move your hips forward (not side-to-side)",{"type":790,"content":1534},[1535],{"type":735,"content":1536},[1537],{"text":1538,"type":739},"Aim for shorter, brisker strides",{"type":741,"attrs":1540,"content":1541},{"level":749},[1542],{"text":1543,"type":739},"How Long Should You Power Walk For?",{"type":735,"content":1545},[1546],{"text":1435,"type":739},{"type":741,"attrs":1548,"content":1549},{"level":749},[1550],{"text":1440,"type":739},{"type":735,"content":1552},[1553],{"text":1554,"type":739},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":735,"content":1556},[1557,1559,1564],{"text":1558,"type":739},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":1560,"type":739,"marks":1561},"pumping",[1562],{"type":1563},"italic",{"text":1565,"type":739},"! ",{"type":735,"content":1567},[1568],{"text":1569,"type":739},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":741,"attrs":1571,"content":1572},{"level":749},[1573],{"text":1444,"type":739},{"type":735,"content":1575},[1576],{"text":1443,"type":739},{"type":741,"attrs":1578,"content":1579},{"level":749},[1580],{"text":1448,"type":739},{"type":735,"content":1582},[1583],{"text":1447,"type":739},{"type":741,"attrs":1585,"content":1586},{"level":749},[1587],{"text":1452,"type":739},{"type":735,"content":1589},[1590],{"text":1451,"type":739},{"type":741,"attrs":1592,"content":1593},{"level":743},[1594],{"text":1595,"type":739},"Train Like a Power Fighter",{"type":735,"content":1597},[1598,1600,1607],{"text":1599,"type":739},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1373,"type":739,"marks":1601},[1602,1605],{"type":776,"attrs":1603},{"href":1377,"uuid":48,"anchor":48,"custom":1604,"target":779,"linktype":13},{},{"type":1606},"underline",{"text":1379,"type":739},{"type":735,"content":1609},[1610],{"text":1383,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1612,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1617,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1618,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1613,"component":118,"meta_info":1614,"meta_title":7,"block_image":1615,"cover_image":1616,"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":1621,"title":1622,"plugin":43,"description":1623},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":1625,"alt":1626,"name":7,"focus":7,"title":1626,"filename":1627,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[1407],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":1638,"created_at":1639,"published_at":1640,"updated_at":1641,"id":1642,"uuid":1643,"content":1644,"slug":1883,"full_slug":1884,"sort_by_date":48,"position":1885,"tag_list":1886,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":1887,"first_published_at":1888,"release_id":48,"lang":60,"path":1411,"alternates":1889,"default_full_slug":48,"translated_slugs":48},"Best Fitness & Wellness Apps to Reach Your Goals in 2023","2023-01-16T15:08:07.330Z","2023-01-23T14:52:59.933Z","2023-01-23T14:52:59.965Z",247239616,"132b7b8b-0774-4e3d-9b30-c3dd2b6857bb",{"_uid":1645,"faqs":1646,"title":1638,"topic":1663,"author":1678,"content":1679,"category":1864,"schedule":1872,"component":1393,"meta_info":1873,"cover_image":1877,"description":1881,"contributors":1882},"d7860421-2c72-4adc-a9ce-287fe86a5e36",[1647,1651,1655,1659],{"_uid":1648,"answer":1649,"question":1650,"component":670},"470f66a9-8317-48b2-90a9-3c38de079f67","The best nutrition apps are:\n1. MyFitnessPal: The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. \n\n2. Noom: While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ","What are the best nutrition apps?",{"_uid":1652,"answer":1653,"question":1654,"component":670},"48708cf6-0ba3-4303-a4f8-674cb0920955","The best mental health apps are:\nHappify: With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. \n\nTalkspace: While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ","What are the best mental health apps?",{"_uid":1656,"answer":1657,"question":1658,"component":670},"2195f14b-8bcc-4410-b086-64d22ffbf93a","The best fitness apps are: \nFightCamp: Okay, so maybe we're a little bit biased, but FightCamp is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.\n\nNike Training Club: The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.","What are the best fitness apps?",{"_uid":1660,"answer":1661,"question":1662,"component":670},"64c6c976-b799-4254-9431-78a4a779297b","The best self-care apps are:\nCalm: A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. \n\nHeadspace: Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.","What are the best self-care apps?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1664,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1676,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1677,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1665,"component":39,"meta_info":1673,"block_image":1674,"cover_image":1675,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1666,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1671,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1672,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1667,"component":118,"meta_info":1668,"meta_title":7,"block_image":1669,"cover_image":1670,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":732,"content":1680},[1681,1685,1689,1694,1698,1703,1731,1736,1763,1768,1802,1807,1836,1841,1845,1850,1861],{"type":735,"content":1682},[1683],{"text":1684,"type":739},"Technology has come a long way and today, there is an app for everything. One industry that the growing accessibility of apps has positively impacted is the fitness industry. ",{"type":735,"content":1686},[1687],{"text":1688,"type":739},"Hop on any smart tech and search for apps in the health category and you will find hundreds of thousands of options to choose from. To be quite frank, this can seem highly daunting when you want to try and choose some of the best exercise apps to download. So, where should you start?",{"type":741,"attrs":1690,"content":1691},{"level":743},[1692],{"text":1693,"type":739},"Best Fitness & Wellness Apps of 2023",{"type":735,"content":1695},[1696],{"text":1697,"type":739},"Luckily, FightCamp did the homework for you and has rounded up some of the best apps for exercise, health, wellness, and nutrition so you don't have to break a sweat scrolling through the endless options.",{"type":741,"attrs":1699,"content":1700},{"level":749},[1701],{"text":1702,"type":739},"Nutrition Apps",{"type":837,"attrs":1704,"content":1705},{"order":840},[1706,1719],{"type":790,"content":1707},[1708,1715],{"type":735,"content":1709},[1710],{"text":1711,"type":739,"marks":1712},"MyFitnessPal",[1713],{"type":1714},"bold",{"type":735,"content":1716},[1717],{"text":1718,"type":739},"The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. ",{"type":790,"content":1720},[1721,1727],{"type":735,"content":1722},[1723],{"text":1724,"type":739,"marks":1725},"Noom",[1726],{"type":1714},{"type":735,"content":1728},[1729],{"text":1730,"type":739},"While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ",{"type":741,"attrs":1732,"content":1733},{"level":749},[1734],{"text":1735,"type":739},"Mental Health Apps",{"type":837,"attrs":1737,"content":1738},{"order":840},[1739,1751],{"type":790,"content":1740},[1741,1747],{"type":735,"content":1742},[1743],{"text":1744,"type":739,"marks":1745},"Happify",[1746],{"type":1714},{"type":735,"content":1748},[1749],{"text":1750,"type":739},"With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. ",{"type":790,"content":1752},[1753,1759],{"type":735,"content":1754},[1755],{"text":1756,"type":739,"marks":1757},"Talkspace",[1758],{"type":1714},{"type":735,"content":1760},[1761],{"text":1762,"type":739},"While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ",{"type":741,"attrs":1764,"content":1765},{"level":749},[1766],{"text":1767,"type":739},"Fitness Apps",{"type":837,"attrs":1769,"content":1770},{"order":840},[1771,1790],{"type":790,"content":1772},[1773,1778],{"type":735,"content":1774},[1775],{"text":1373,"type":739,"marks":1776},[1777],{"type":1714},{"type":735,"content":1779},[1780,1782,1788],{"text":1781,"type":739},"Okay, so maybe we're a little bit biased, but ",{"text":1373,"type":739,"marks":1783},[1784],{"type":776,"attrs":1785},{"href":1786,"uuid":48,"anchor":48,"custom":1787,"target":779,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"text":1789,"type":739}," is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.",{"type":790,"content":1791},[1792,1798],{"type":735,"content":1793},[1794],{"text":1795,"type":739,"marks":1796},"Nike Training Club",[1797],{"type":1714},{"type":735,"content":1799},[1800],{"text":1801,"type":739},"The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.",{"type":741,"attrs":1803,"content":1804},{"level":749},[1805],{"text":1806,"type":739},"Self-Care Apps",{"type":837,"attrs":1808,"content":1810},{"order":1809},{"order":840},[1811,1825],{"type":790,"content":1812},[1813],{"type":735,"content":1814},[1815,1819,1823],{"text":1816,"type":739,"marks":1817},"Calm",[1818],{"type":1714},{"type":1820,"marks":1821},"hard_break",[1822],{"type":1714},{"text":1824,"type":739},"A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. ",{"type":790,"content":1826},[1827],{"type":735,"content":1828},[1829,1833,1834],{"text":1830,"type":739,"marks":1831},"Headspace",[1832],{"type":1714},{"type":1820},{"text":1835,"type":739},"Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.",{"type":741,"attrs":1837,"content":1838},{"level":743},[1839],{"text":1840,"type":739},"Hitting Goals Without the Stress",{"type":735,"content":1842},[1843],{"text":1844,"type":739},"Whether you’re looking for the best exercise app available today or trying to find an app to help manage stress and anxiety, these are some of the best options around, helping you to reach all your individual fitness and wellness goals in 2023.",{"type":741,"attrs":1846,"content":1847},{"level":743},[1848],{"text":1849,"type":739},"Train Like a Fighter in 2023",{"type":735,"content":1851},[1852,1854,1860],{"text":1853,"type":739},"Take your workouts to the next level this year and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1373,"type":739,"marks":1855},[1856,1859],{"type":776,"attrs":1857},{"href":1377,"uuid":48,"anchor":48,"custom":1858,"target":48,"linktype":13},{},{"type":1606},{"text":1379,"type":739},{"type":735,"content":1862},[1863],{"text":1383,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1865,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1870,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1871,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1866,"component":118,"meta_info":1867,"meta_title":7,"block_image":1868,"cover_image":1869,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":1874,"title":1875,"plugin":43,"description":1876},"018b43bb-0d76-4e78-ba63-3fc3c6134316","Best Fitness & Wellness Apps to Reach Your Goals | FightCamp","FightCamp rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…\n",{"id":1878,"alt":1879,"name":7,"focus":7,"title":1879,"filename":1880,"copyright":7,"fieldtype":50,"is_external_url":9},6896673,"FightCamp - Best Fitness and Wellness Apps","https://a.storyblok.com/f/115220/2400x990/95c31965d4/best-fitness-wellness-apps-to-reach-your-goals-in-2023.png","We’ve rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…",[],"best-fitness-wellness-apps-to-reach-your-goals","blogs/best-fitness-wellness-apps-to-reach-your-goals",-5520,[1407],"cb28044f-edb5-456d-a18f-411c48548a4e","2023-01-19T17:02:08.117Z",[],{"name":1891,"created_at":1892,"published_at":1893,"updated_at":1894,"id":1895,"uuid":1896,"content":1897,"slug":2387,"full_slug":2388,"sort_by_date":48,"position":2389,"tag_list":2390,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":2391,"first_published_at":2392,"release_id":48,"lang":60,"path":1411,"alternates":2393,"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":1898,"faqs":1899,"title":1891,"topic":1920,"author":712,"content":1935,"category":2369,"schedule":2377,"component":1393,"meta_info":2378,"cover_image":2382,"description":2385,"contributors":2386},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1900,1904,1908,1912,1916],{"_uid":1901,"answer":1902,"question":1903,"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":1905,"answer":1906,"question":1907,"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":1909,"answer":1910,"question":1911,"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":1913,"answer":1914,"question":1915,"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":1917,"answer":1918,"question":1919,"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":1921,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1933,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1922,"component":39,"meta_info":1930,"block_image":1931,"cover_image":1932,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1923,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1928,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1929,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1924,"component":118,"meta_info":1925,"meta_title":7,"block_image":1926,"cover_image":1927,"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":732,"content":1936},[1937,1965,1977,1997,2002,2006,2011,2029,2034,2062,2067,2102,2107,2111,2115,2120,2124,2129,2133,2138,2149,2235,2240,2244,2255,2287,2292,2296,2301,2305,2310,2314,2319,2329,2355,2360],{"type":735,"content":1938},[1939,1941,1947,1949,1955,1957,1963],{"text":1940,"type":739},"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":1942,"type":739,"marks":1943},"cardiovascular disease",[1944],{"type":776,"attrs":1945},{"href":1946,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1948,"type":739},", ",{"text":1950,"type":739,"marks":1951},"diabetes",[1952],{"type":776,"attrs":1953},{"href":1954,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1956,"type":739},", and some types of ",{"text":1958,"type":739,"marks":1959},"cancer",[1960],{"type":776,"attrs":1961},{"href":1962,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1964,"type":739},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":754,"attrs":1966},{"id":1967,"body":1968},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1969],{"url":1970,"_uid":1971,"image":1972,"component":766,"copyright_details":1976},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1973,"alt":1974,"name":7,"focus":48,"title":1974,"filename":1975,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":735,"content":1978},[1979,1981,1987,1989,1995],{"text":1980,"type":739},"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":1982,"type":739,"marks":1983},"improve athletic performance",[1984],{"type":776,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1988,"type":739},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1990,"type":739,"marks":1991},"protein needs",[1992],{"type":776,"attrs":1993},{"href":1994,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1996,"type":739}," as a boxer.",{"type":741,"attrs":1998,"content":1999},{"level":743},[2000],{"text":2001,"type":739},"How a Plant-Based Diet Supports Exercise Performance",{"type":735,"content":2003},[2004],{"text":2005,"type":739},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":741,"attrs":2007,"content":2008},{"level":749},[2009],{"text":2010,"type":739},"Cardiovascular Health",{"type":735,"content":2012},[2013,2019,2021,2027],{"text":2014,"type":739,"marks":2015},"Research",[2016],{"type":776,"attrs":2017},{"href":2018,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2020,"type":739}," 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":2022,"type":739,"marks":2023},"study",[2024],{"type":776,"attrs":2025},{"href":2026,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2028,"type":739}," 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":741,"attrs":2030,"content":2031},{"level":749},[2032],{"text":2033,"type":739},"Inflammation",{"type":735,"content":2035},[2036,2038,2044,2046,2052,2054,2060],{"text":2037,"type":739},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2039,"type":739,"marks":2040},"antioxidants and anti-inflammatory",[2041],{"type":776,"attrs":2042},{"href":2043,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2045,"type":739}," properties, thus helping reduce systemic ",{"text":2047,"type":739,"marks":2048},"inflammation and oxidative stress",[2049],{"type":776,"attrs":2050},{"href":2051,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2053,"type":739},". 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":2055,"type":739,"marks":2056},"exercise-induced oxidative stress",[2057],{"type":776,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2061,"type":739}," and inflammation. ",{"type":741,"attrs":2063,"content":2064},{"level":749},[2065],{"text":2066,"type":739},"Energy and Body Composition",{"type":735,"content":2068},[2069,2071,2077,2078,2084,2086,2092,2094,2100],{"text":2070,"type":739},"Plant-based diets have also been shown to effectively ",{"text":2072,"type":739,"marks":2073},"reduce body weight",[2074],{"type":776,"attrs":2075},{"href":2076,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1948,"type":739},{"text":2079,"type":739,"marks":2080},"BMI",[2081],{"type":776,"attrs":2082},{"href":2083,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2085,"type":739},", 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":2087,"type":739,"marks":2088},"complex carbohydrates",[2089],{"type":776,"attrs":2090},{"href":2091,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2093,"type":739},", which are essential for an athlete’s ",{"text":2095,"type":739,"marks":2096},"glycogen storage",[2097],{"type":776,"attrs":2098},{"href":2099,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2101,"type":739}," and performance. ",{"type":741,"attrs":2103,"content":2104},{"level":743},[2105],{"text":2106,"type":739},"How About Amino Acids?",{"type":735,"content":2108},[2109],{"text":2110,"type":739},"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":735,"content":2112},[2113],{"text":2114,"type":739},"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":741,"attrs":2116,"content":2117},{"level":743},[2118],{"text":2119,"type":739},"OK, This Sounds Great. But Where Do I Start?",{"type":735,"content":2121},[2122],{"text":2123,"type":739},"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":741,"attrs":2125,"content":2126},{"level":749},[2127],{"text":2128,"type":739},"1. Know Where to Get Your Protein From ",{"type":735,"content":2130},[2131],{"text":2132,"type":739},"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":741,"attrs":2134,"content":2135},{"level":749},[2136],{"text":2137,"type":739},"Plant-Based Protein Source & Protein Per Serving Size",{"type":754,"attrs":2139},{"id":1967,"body":2140},[2141],{"url":2142,"_uid":2143,"image":2144,"component":766,"copyright_details":2148},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2145,"alt":2146,"name":7,"focus":48,"title":2146,"filename":2147,"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":787,"content":2150},[2151,2157,2163,2169,2175,2181,2187,2193,2199,2205,2211,2217,2223,2229],{"type":790,"content":2152},[2153],{"type":735,"content":2154},[2155],{"text":2156,"type":739},"Pea Protein Powder (2 scoops) = 27 grams",{"type":790,"content":2158},[2159],{"type":735,"content":2160},[2161],{"text":2162,"type":739},"Tempeh (½ cup) = 15 grams",{"type":790,"content":2164},[2165],{"type":735,"content":2166},[2167],{"text":2168,"type":739},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":790,"content":2170},[2171],{"type":735,"content":2172},[2173],{"text":2174,"type":739},"Tofu (3 oz) = 10 grams",{"type":790,"content":2176},[2177],{"type":735,"content":2178},[2179],{"text":2180,"type":739},"Edamame (½ cup) = 9 grams",{"type":790,"content":2182},[2183],{"type":735,"content":2184},[2185],{"text":2186,"type":739},"Lentils (½ cup) = 9 grams",{"type":790,"content":2188},[2189],{"type":735,"content":2190},[2191],{"text":2192,"type":739},"Hemp Seeds (3 tbsp) = 9 grams",{"type":790,"content":2194},[2195],{"type":735,"content":2196},[2197],{"text":2198,"type":739},"Beans (½ cup) = 8 grams",{"type":790,"content":2200},[2201],{"type":735,"content":2202},[2203],{"text":2204,"type":739},"Peanut Butter (2 tbsp) = 8 grams",{"type":790,"content":2206},[2207],{"type":735,"content":2208},[2209],{"text":2210,"type":739},"Chickpeas (½ cup) = 7 grams",{"type":790,"content":2212},[2213],{"type":735,"content":2214},[2215],{"text":2216,"type":739},"Chia Seeds (2 tbsp) = 6 grams",{"type":790,"content":2218},[2219],{"type":735,"content":2220},[2221],{"text":2222,"type":739},"Sunflower Seeds (¼ cup) = 6 grams",{"type":790,"content":2224},[2225],{"type":735,"content":2226},[2227],{"text":2228,"type":739},"Quinoa, cooked (½ cup) = 6 grams",{"type":790,"content":2230},[2231],{"type":735,"content":2232},[2233],{"text":2234,"type":739},"Oatmeal (½ cup) = 5 grams",{"type":741,"attrs":2236,"content":2237},{"level":749},[2238],{"text":2239,"type":739},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":735,"content":2241},[2242],{"text":2243,"type":739},"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":754,"attrs":2245},{"id":1967,"body":2246},[2247],{"url":2248,"_uid":2249,"image":2250,"component":766,"copyright_details":2254},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2251,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2253,"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":787,"content":2256},[2257,2263,2269,2275,2281],{"type":790,"content":2258},[2259],{"type":735,"content":2260},[2261],{"text":2262,"type":739},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":790,"content":2264},[2265],{"type":735,"content":2266},[2267],{"text":2268,"type":739},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":790,"content":2270},[2271],{"type":735,"content":2272},[2273],{"text":2274,"type":739},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":790,"content":2276},[2277],{"type":735,"content":2278},[2279],{"text":2280,"type":739},"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":790,"content":2282},[2283],{"type":735,"content":2284},[2285],{"text":2286,"type":739},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":741,"attrs":2288,"content":2289},{"level":749},[2290],{"text":2291,"type":739},"3. Set Small, Realistic Goals",{"type":735,"content":2293},[2294],{"text":2295,"type":739},"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":741,"attrs":2297,"content":2298},{"level":749},[2299],{"text":2300,"type":739},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":735,"content":2302},[2303],{"text":2304,"type":739},"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":741,"attrs":2306,"content":2307},{"level":749},[2308],{"text":2309,"type":739},"5. Don’t Aim for Perfection",{"type":735,"content":2311},[2312],{"text":2313,"type":739},"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":741,"attrs":2315,"content":2316},{"level":743},[2317],{"text":2318,"type":739},"The Real MVP",{"type":754,"attrs":2320},{"id":1967,"body":2321},[2322],{"url":2323,"_uid":2324,"image":2325,"component":766,"copyright_details":2328},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2326,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2327,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":735,"content":2330},[2331,2333,2339,2341,2345,2347,2353],{"text":2332,"type":739},"A well-planned plant-based diet is ",{"text":2334,"type":739,"marks":2335},"nutritionally adequate",[2336],{"type":776,"attrs":2337},{"href":2338,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2340,"type":739}," 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":997,"type":739,"marks":2342},[2343],{"type":776,"attrs":2344},{"href":1001,"uuid":48,"anchor":48,"target":779,"linktype":13},{"text":2346,"type":739},", 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":2348,"type":739,"marks":2349},"Mike Tyson",[2350],{"type":776,"attrs":2351},{"href":2352,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2354,"type":739},", 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":741,"attrs":2356,"content":2357},{"level":743},[2358],{"text":2359,"type":739},"Train Like a Fighter",{"type":735,"content":2361},[2362,2363,2367],{"text":1371,"type":739},{"text":1373,"type":739,"marks":2364},[2365],{"type":776,"attrs":2366},{"href":1377,"uuid":48,"anchor":48,"target":779,"linktype":13},{"text":2368,"type":739}," 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":2370,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2375,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2376,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2371,"component":118,"meta_info":2372,"meta_title":7,"block_image":2373,"cover_image":2374,"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":2379,"title":2380,"plugin":43,"description":2381},"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":2383,"alt":2146,"name":7,"focus":48,"title":2146,"filename":2384,"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,[1407],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2395,"created_at":2396,"published_at":2397,"updated_at":2398,"id":2399,"uuid":2400,"content":2401,"slug":2563,"full_slug":2564,"sort_by_date":48,"position":2565,"tag_list":2566,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":2567,"first_published_at":2568,"release_id":48,"lang":60,"path":1411,"alternates":2569,"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":2402,"faqs":2403,"title":2395,"topic":2412,"author":2427,"content":2428,"category":2544,"schedule":2552,"component":1393,"meta_info":2553,"cover_image":2557,"description":2561,"contributors":2562},"357626bb-6aad-48f7-8c87-99219b73aed0",[2404,2408],{"_uid":2405,"answer":2406,"question":2407,"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":2409,"answer":2410,"question":2411,"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":2413,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2425,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2426,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2414,"component":39,"meta_info":2422,"block_image":2423,"cover_image":2424,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2415,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2420,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2421,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2416,"component":118,"meta_info":2417,"meta_title":7,"block_image":2418,"cover_image":2419,"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":732,"content":2429},[2430,2434,2438,2451,2455,2458,2463,2477,2501,2525,2529,2540],{"type":735,"content":2431},[2432],{"text":2433,"type":739},"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":741,"attrs":2435,"content":2436},{"level":743},[2437],{"text":2407,"type":739},{"type":735,"content":2439},[2440,2442,2449],{"text":2441,"type":739},"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":2443,"type":739,"marks":2444},"FightCamp app",[2445,2448],{"type":776,"attrs":2446},{"href":1786,"uuid":48,"anchor":48,"custom":2447,"target":779,"linktype":13},{},{"type":1606},{"text":2450,"type":739}," are all examples of fitness goals.",{"type":741,"attrs":2452,"content":2453},{"level":743},[2454],{"text":2411,"type":739},{"type":735,"content":2456},[2457],{"text":2410,"type":739},{"type":741,"attrs":2459,"content":2460},{"level":743},[2461],{"text":2462,"type":739},"Setting Your Goals",{"type":735,"content":2464},[2465,2467,2475],{"text":2466,"type":739},"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":2468,"type":739,"marks":2469},"SMART goals",[2470,2474],{"type":776,"attrs":2471},{"href":2472,"uuid":48,"anchor":48,"custom":2473,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1606},{"text":2476,"type":739}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":735,"content":2478},[2479,2481,2489,2491,2499],{"text":2480,"type":739},"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":2482,"type":739,"marks":2483},"accountability partners",[2484,2488],{"type":776,"attrs":2485},{"href":2486,"uuid":48,"anchor":48,"custom":2487,"target":779,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1606},{"text":2490,"type":739},". People who have someone they are accountable to are ",{"text":2492,"type":739,"marks":2493},"95% more likely to hit their goals",[2494,2498],{"type":776,"attrs":2495},{"href":2496,"uuid":48,"anchor":48,"custom":2497,"target":779,"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":1606},{"text":2500,"type":739},". ",{"type":735,"content":2502},[2503,2505,2513,2515,2523],{"text":2504,"type":739},"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":2506,"type":739,"marks":2507},"FightCamp Community",[2508,2512],{"type":776,"attrs":2509},{"href":2510,"uuid":48,"anchor":48,"custom":2511,"target":779,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1606},{"text":2514,"type":739}," and tag the ",{"text":2516,"type":739,"marks":2517},"Trainers",[2518,2522],{"type":776,"attrs":2519},{"href":2520,"uuid":48,"anchor":48,"custom":2521,"target":779,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1606},{"text":2524,"type":739}," and me and we’ll help you stay accountable. ",{"type":741,"attrs":2526,"content":2527},{"level":743},[2528],{"text":2359,"type":739},{"type":735,"content":2530},[2531,2532,2538],{"text":1371,"type":739},{"text":1373,"type":739,"marks":2533},[2534,2537],{"type":776,"attrs":2535},{"href":1377,"uuid":48,"anchor":48,"custom":2536,"target":779,"linktype":13},{},{"type":1606},{"text":2539,"type":739}," 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":735,"content":2541},[2542],{"text":2543,"type":739},"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":2545,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2550,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2551,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2546,"component":118,"meta_info":2547,"meta_title":7,"block_image":2548,"cover_image":2549,"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":2554,"title":2555,"plugin":43,"description":2556},"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":2558,"alt":2559,"name":7,"focus":7,"title":2559,"filename":2560,"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,[1407],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":2571,"created_at":2572,"published_at":2573,"updated_at":2574,"id":2575,"uuid":2576,"content":2577,"slug":2847,"full_slug":2848,"sort_by_date":48,"position":2849,"tag_list":2850,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":2851,"first_published_at":2573,"release_id":48,"lang":60,"path":1411,"alternates":2852,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":2578,"faqs":2579,"title":2571,"topic":2608,"author":1678,"content":2623,"category":2830,"schedule":2838,"component":1393,"meta_info":2839,"cover_image":2842,"description":2841,"contributors":2846},"b2b1146f-442b-421a-a956-85a2c819c1b2",[2580,2584,2588,2592,2596,2600,2604],{"_uid":2581,"answer":2582,"question":2583,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":2585,"answer":2586,"question":2587,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":2589,"answer":2590,"question":2591,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":2593,"answer":2594,"question":2595,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":2597,"answer":2598,"question":2599,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":2601,"answer":2602,"question":2603,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":2605,"answer":2606,"question":2607,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2609,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2621,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2622,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2610,"component":39,"meta_info":2618,"block_image":2619,"cover_image":2620,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2611,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2616,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2617,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2612,"component":118,"meta_info":2613,"meta_title":7,"block_image":2614,"cover_image":2615,"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":732,"content":2624},[2625,2645,2649,2655,2667,2671,2676,2688,2693,2697,2717,2729,2733,2744,2749,2753,2765,2769,2781,2786,2797,2800,2805,2817,2821],{"type":735,"content":2626},[2627,2629,2635,2637,2643],{"text":2628,"type":739},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":2630,"type":739,"marks":2631},"overall mental health",[2632],{"type":776,"attrs":2633},{"href":2634,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2636,"type":739},". Then, there are the physical benefits, from ",{"text":2638,"type":739,"marks":2639},"boosting endurance",[2640],{"type":776,"attrs":2641},{"href":2642,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":2644,"type":739}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":735,"content":2646},[2647],{"text":2648,"type":739},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":741,"attrs":2650,"content":2651},{"level":743},[2652,2654],{"text":2653,"type":739},"Ways Exercise Can Help You Maximize Sleep",{"type":1820},{"type":754,"attrs":2656},{"id":2657,"body":2658},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[2659],{"url":2660,"_uid":2661,"image":2662,"component":766,"copyright_details":2666},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":2663,"alt":2664,"name":7,"focus":48,"title":2664,"filename":2665,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":735,"content":2668},[2669],{"text":2670,"type":739},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":741,"attrs":2672,"content":2673},{"level":749},[2674],{"text":2675,"type":739},"1. Decreases Sleep Onset",{"type":735,"content":2677},[2678,2680,2686],{"text":2679,"type":739},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":2681,"type":739,"marks":2682},"Sleep onset",[2683],{"type":776,"attrs":2684},{"href":2685,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":2687,"type":739},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":741,"attrs":2689,"content":2690},{"level":749},[2691],{"text":2692,"type":739},"2. Enhances Restorative and REM Sleep",{"type":735,"content":2694},[2695],{"text":2696,"type":739},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":787,"content":2698},[2699,2705,2711],{"type":790,"content":2700},[2701],{"type":735,"content":2702},[2703],{"text":2704,"type":739},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":790,"content":2706},[2707],{"type":735,"content":2708},[2709],{"text":2710,"type":739},"Stage 2 - You are in a light sleep mode",{"type":790,"content":2712},[2713],{"type":735,"content":2714},[2715],{"text":2716,"type":739},"Stage 3 - You are in a deep sleep mode",{"type":735,"content":2718},[2719,2721,2727],{"text":2720,"type":739},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":2722,"type":739,"marks":2723},"REM sleep",[2724],{"type":776,"attrs":2725},{"href":2726,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":2728,"type":739}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":735,"content":2730},[2731],{"text":2732,"type":739},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":735,"content":2734},[2735,2737,2742],{"text":2736,"type":739},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":2022,"type":739,"marks":2738},[2739],{"type":776,"attrs":2740},{"href":2741,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":2743,"type":739}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":741,"attrs":2745,"content":2746},{"level":749},[2747],{"text":2748,"type":739},"3. Improves Sleep Quality",{"type":735,"content":2750},[2751],{"text":2752,"type":739},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":735,"content":2754},[2755,2757,2763],{"text":2756,"type":739},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":2758,"type":739,"marks":2759},"analysis",[2760],{"type":776,"attrs":2761},{"href":2762,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":2764,"type":739}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":735,"content":2766},[2767],{"text":2768,"type":739},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":735,"content":2770},[2771,2773,2779],{"text":2772,"type":739},"Numerous ",{"text":2774,"type":739,"marks":2775},"studies",[2776],{"type":776,"attrs":2777},{"href":2778,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":2780,"type":739}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":741,"attrs":2782,"content":2783},{"level":743},[2784],{"text":2785,"type":739},"Better Sleep for Better Performance",{"type":754,"attrs":2787},{"id":2657,"body":2788},[2789],{"url":2790,"_uid":2791,"image":2792,"component":766,"copyright_details":2796},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":2793,"alt":2794,"name":7,"focus":48,"title":2794,"filename":2795,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":735,"content":2798},[2799],{"text":2606,"type":739},{"type":741,"attrs":2801,"content":2802},{"level":743},[2803],{"text":2804,"type":739},"Sleeping for Success",{"type":735,"content":2806},[2807,2809,2815],{"text":2808,"type":739},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":2810,"type":739,"marks":2811},"recovery",[2812],{"type":776,"attrs":2813},{"href":2814,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2816,"type":739}," means better training performance.",{"type":741,"attrs":2818,"content":2819},{"level":743},[2820],{"text":2359,"type":739},{"type":735,"content":2822},[2823,2824,2828],{"text":1371,"type":739},{"text":1373,"type":739,"marks":2825},[2826],{"type":776,"attrs":2827},{"href":1377,"uuid":48,"anchor":48,"target":779,"linktype":13},{"text":2829,"type":739}," 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":2831,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2836,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2832,"component":118,"meta_info":2833,"meta_title":7,"block_image":2834,"cover_image":2835,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":2840,"title":2571,"plugin":43,"description":2841},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":2843,"alt":2844,"name":7,"focus":48,"title":2844,"filename":2845,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1407],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":2854,"created_at":2855,"published_at":2856,"updated_at":2857,"id":2858,"uuid":2859,"content":2860,"slug":3110,"full_slug":3111,"sort_by_date":48,"position":3112,"tag_list":3113,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":3114,"first_published_at":2856,"release_id":48,"lang":60,"path":1411,"alternates":3115,"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":2861,"faqs":2862,"title":2854,"topic":2903,"author":2918,"content":2919,"category":3092,"schedule":3100,"component":1393,"meta_info":3101,"cover_image":3105,"description":3108,"contributors":3109},"2f244d75-004f-444f-bc2e-7551adea7b2f",[2863,2867,2871,2875,2879,2883,2887,2891,2895,2899],{"_uid":2864,"answer":2865,"question":2866,"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":2868,"answer":2869,"question":2870,"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":2872,"answer":2873,"question":2874,"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":2876,"answer":2877,"question":2878,"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":2880,"answer":2881,"question":2882,"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":2884,"answer":2885,"question":2886,"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":2888,"answer":2889,"question":2890,"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":2892,"answer":2893,"question":2894,"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":2896,"answer":2897,"question":2898,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":2900,"answer":2901,"question":2902,"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":2904,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2916,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2917,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2905,"component":39,"meta_info":2913,"block_image":2914,"cover_image":2915,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2906,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2911,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2912,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2907,"component":118,"meta_info":2908,"meta_title":7,"block_image":2909,"cover_image":2910,"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":732,"content":2920},[2921,2935,2939,2943,2957,2961,2964,2969,2973,2978,2998,3003,3007,3012,3015,3020,3024,3029,3032,3037,3040,3045,3048,3053,3057,3062,3065,3070,3074,3079,3089],{"type":735,"content":2922},[2923,2925,2933],{"text":2924,"type":739},"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":2926,"type":739,"marks":2927},"Shanie Smash",[2928,2932],{"type":776,"attrs":2929},{"href":2930,"uuid":48,"anchor":48,"custom":2931,"target":779,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1606},{"text":2934,"type":739}," explains, that is the moment cupping therapy became mainstream.",{"type":735,"content":2936},[2937],{"text":2938,"type":739},"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":735,"content":2940},[2941],{"text":2942,"type":739},"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":754,"attrs":2944},{"id":2945,"body":2946},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[2947],{"_uid":2948,"link":2949,"image":2951,"title":2955,"component":2956},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":2950,"target":779,"linktype":13,"fieldtype":14,"cached_url":2950},"https://youtu.be/6tjOG5AhObQ",{"id":2952,"alt":2953,"name":7,"focus":7,"title":2953,"filename":2954,"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":741,"attrs":2958,"content":2959},{"level":743},[2960],{"text":2866,"type":739},{"type":735,"content":2962},[2963],{"text":2865,"type":739},{"type":741,"attrs":2965,"content":2966},{"level":743},[2967],{"text":2968,"type":739},"What Does Cupping Do for the Body?",{"type":735,"content":2970},[2971],{"text":2972,"type":739},"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":741,"attrs":2974,"content":2975},{"level":749},[2976],{"text":2977,"type":739},"Cupping Therapy Benefits:",{"type":787,"content":2979},[2980,2986,2992],{"type":790,"content":2981},[2982],{"type":735,"content":2983},[2984],{"text":2985,"type":739},"Relieves Pain",{"type":790,"content":2987},[2988],{"type":735,"content":2989},[2990],{"text":2991,"type":739},"Promotes Circulation",{"type":790,"content":2993},[2994],{"type":735,"content":2995},[2996],{"text":2997,"type":739},"Muscle Release",{"type":741,"attrs":2999,"content":3000},{"level":743},[3001],{"text":3002,"type":739},"How Do You Know Where the Cups Need to go?",{"type":735,"content":3004},[3005],{"text":3006,"type":739},"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":741,"attrs":3008,"content":3009},{"level":743},[3010],{"text":3011,"type":739},"Is There Anything You Have to Do to Prepare for a Session?",{"type":735,"content":3013},[3014],{"text":2877,"type":739},{"type":741,"attrs":3016,"content":3017},{"level":743},[3018],{"text":3019,"type":739},"Can You Get Injured or Do it Wrong?",{"type":735,"content":3021},[3022],{"text":3023,"type":739},"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":741,"attrs":3025,"content":3026},{"level":743},[3027],{"text":3028,"type":739},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":735,"content":3030},[3031],{"text":2885,"type":739},{"type":741,"attrs":3033,"content":3034},{"level":743},[3035],{"text":3036,"type":739},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":735,"content":3038},[3039],{"text":2889,"type":739},{"type":741,"attrs":3041,"content":3042},{"level":743},[3043],{"text":3044,"type":739},"How Often do You Recommend a Cupping Session?",{"type":735,"content":3046},[3047],{"text":2893,"type":739},{"type":741,"attrs":3049,"content":3050},{"level":743},[3051],{"text":3052,"type":739},"How Much Does a Cupping Therapy Session Cost?",{"type":735,"content":3054},[3055],{"text":3056,"type":739},"$60 - $150 depending on experience.  ",{"type":741,"attrs":3058,"content":3059},{"level":743},[3060],{"text":3061,"type":739},"What Causes Cupping Therapy Marks?",{"type":735,"content":3063},[3064],{"text":2901,"type":739},{"type":741,"attrs":3066,"content":3067},{"level":743},[3068],{"text":3069,"type":739},"Cupping Therapy - Smash or Pass?",{"type":735,"content":3071},[3072],{"text":3073,"type":739},"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":741,"attrs":3075,"content":3076},{"level":743},[3077],{"text":3078,"type":739},"Train and Recover Like a Fighter",{"type":735,"content":3080},[3081,3082,3088],{"text":1371,"type":739},{"text":1373,"type":739,"marks":3083},[3084,3087],{"type":776,"attrs":3085},{"href":1377,"uuid":48,"anchor":48,"custom":3086,"target":779,"linktype":13},{},{"type":1606},{"text":1379,"type":739},{"type":735,"content":3090},[3091],{"text":1383,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3093,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3098,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3099,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3094,"component":118,"meta_info":3095,"meta_title":7,"block_image":3096,"cover_image":3097,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":3102,"title":3103,"plugin":43,"description":3104},"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":3106,"alt":2953,"name":7,"focus":7,"title":2953,"filename":3107,"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,[1407],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":1393,"created_at":3117,"published_at":3118,"updated_at":3119,"id":3120,"uuid":3121,"content":3122,"slug":1393,"full_slug":3143,"sort_by_date":48,"position":446,"tag_list":3144,"is_startpage":9,"parent_id":3145,"meta_data":48,"group_id":3146,"first_published_at":3147,"release_id":48,"lang":60,"path":7,"alternates":3148,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3123,"component":3124,"meta_info":3125,"custom_content_list":3127},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3126,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3128,3133,3138],{"_uid":3129,"label":3130,"value":3131,"dev_id":3132,"component":739},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3134,"label":3135,"value":3136,"dev_id":3137,"component":739},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3139,"label":3140,"value":3141,"dev_id":3142,"component":739},"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",[],1786980049198]