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In a boxer’s diet, we recommend fueling up on high-quality carbohydrates, including starchy and non-starchy vegetables, and fruits and whole grains, which provide energy prior to a workout and aid with recovery afterward. It just so happens that a lot of our favorite fall foods are nutrient-dense, good-for-you carbohydrates, which makes them a great addition to any boxer’s meal plan.","What are the best fall foods for athletes?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"1b81cd44-1d6b-49e1-ad1f-67e48ed224c8","Starchy vegetables fall under the “complex carbohydrate” category and are essential for providing long-lasting energy for training, especially those high-intensity boxing and kickboxing workouts. Fall is the season for bright-orange vegetables, such as pumpkins, carrots, and sweet potatoes, which are rich sources of beta-carotene (converted into vitamin A in the body), antioxidants, potassium, vitamin C, and gut-supportive fiber.","STARCHY VEGGIES",{"_uid":676,"answer":677,"question":678,"component":670},"0d1ba077-9640-4aab-b1e4-d1d34735d629","Vitamin A from sweet potatoes and pumpkin is critical for vision health and immune support (Source), while vitamin C from squash and potatoes is a potent antioxidant that supports skin health and proper immune system function (Source 1, 2). Having supple skin and a strong immune system are priorities for everyone, especially boxers and athletes, in the fall and winter.","What are some health benefits of vegetables?",{"_uid":680,"answer":681,"question":682,"component":670},"9038d676-8d59-45fd-8870-20e9c666707e","Here are some ways to add more vegetables to your diet: Make creamy, filling soups with pumpkin, butternut squash, and sweet potatoes. Add frozen butternut squash cubes into a blender with banana, almond milk, almond butter, and ice for a fall-inspired smoothie. Make pasta-type dishes using spiralized butternut squash or spaghetti squash. Air-fry or bake sweet potatoes cut into strips for a healthier take on fries. Make stuffed acorn squash filled with a protein and veggies","How do I add more vegetables to my diet?",{"_uid":684,"answer":685,"question":686,"component":670},"a013f0f7-1a49-4f7e-ad3f-be8f3b37546e","Leafy greens, such as kale, spinach, arugula, Swiss chard, and collard greens are fall staples that should be consumed year-round due to being nutrient powerhouses. Leafy greens are excellent sources of vitamins A, C, and K, as well as folate. Popeye was right all along--spinach and kale are awesome! In fact, just one cup of cooked kale packs more than 100% of the daily requirements for vitamin A and vitamin K.","LEAFY GREENS",{"_uid":688,"answer":689,"question":690,"component":670},"5ddef9c4-ff26-4b13-91a5-18ac6cdc2a44","Folate is a B vitamin needed for the production of healthy red blood cells, which are responsible for transporting oxygen throughout all cells, tissues, and muscles in the body (Source). Vitamin K plays a role in the process of blood clotting, which is essential for proper wound healing and bone health. Some studies suggest vitamin K increases bone mineral density in people with osteoporosis and may even reduce the rate of bone fractures (Source). Many of the most common boxing-related injuries include broken bones, fractures, cuts, and lesions, so ensuring you have enough of these nutrients can help you recover faster and prevent injury when training and competing in boxing.","What are some health benefits of leafy greens?",{"_uid":692,"answer":693,"question":694,"component":670},"c0a61041-7ede-4faf-8a26-18c9497253b0","Here are some ways to add more leafy greens to your diet: Add a handful of spinach or kale into your smoothie. Sauté Swiss chard or collard greens as a side dish. Add any greens to a stir-fry. Include spinach or kale in wraps or sandwiches. Toss arugula with other greens in a salad. Add a handful of spinach to your morning omelet. Top your pizza with fresh arugula or sneak greens into a lasagna or casserole","How do I add more leafy greens to my diet?",{"_uid":696,"answer":697,"question":698,"component":670},"0abdacb9-b929-4379-9549-5d97ae879c04","Seasonal fall fruits are a great pre-workout option for boxers due to delivering natural sugars, which the body uses as quick energy to power through those punches when you’re training on the heavy bag. Fruits also offer antioxidant and anti-inflammatory properties that can be beneficial for boxers to recover after training, as well as water for hydration.","FRUITS",{"_uid":700,"answer":701,"question":702,"component":670},"71858788-632c-43e4-aae0-cf9e0e30c858","Rich in both soluble and insoluble fibers, apples are great for gut health and digestion. They are also a source of vitamin C, which supports the immune system and helps with maintaining glowing skin. Cranberries and figs are sources of anthocyanins and other antioxidants, protecting our cells from damage and oxidative stress (Source 1, 2).","What are some health benefits of fruit?",{"_uid":704,"answer":705,"question":706,"component":670},"7c415c60-b400-4b69-b8ed-031f1ecceb43","Here are some ways to incorporate more fruit into your diet: Fruits are very versatile! Enjoy apples with nut butter for a nutritionally balanced post-workout snack. Blend cranberries into a smoothie for an antioxidant boost. Top a salad with chopped apples. Enjoy fresh or dried figs as a dessert. Start your day with apple cinnamon oatmeal","How can I incorporate more fruit into my diet?",{"_uid":708,"answer":709,"question":710,"component":670},"27b33570-a4a2-4ddb-9a0b-d46a7059fca0","What is fall without spices and some seasoning? From allspice to ginger, turmeric, cinnamon, cloves, and cumin, spices are the signature of the fall season. For boxers, spices are important not only to add flavor to meals but because they provide important health benefits that can help lower inflammation and relieve joint and muscle pain.","SPICES",{"_uid":712,"answer":713,"question":714,"component":670},"9637e556-a5c9-43fe-9afd-9b91b60fdecb","Several studies have found turmeric and ginger to be effective at lowering joint pain and muscle pain. Some even suggest turmeric is as effective as over-the-counter anti-inflammatory medications (Source 1, 2, 3, 4, 5). Cinnamon, the superstar of antioxidants due to being a rich source of polyphenols, also has anti-viral and anti-inflammatory properties. Studies have shown cinnamon to be able to lower blood sugar and blood cholesterol levels (Source 1, 2).","What are some health benefits of spices?",{"_uid":716,"answer":717,"question":718,"component":670},"57554207-1b24-4a03-84f3-414d4d1cbae2","Here are some ways to incorporate more spices into your diet: Top your oatmeal with cinnamon. Give your hot chocolate a twist with a sprinkle of powdered ginger. Add fresh ginger to smoothies and green juices. Enjoy allspice in a warm spiced apple cider or in a pumpkin pie. Mix turmeric with milk for a hot turmeric latte. Use turmeric in curry dishes. Give your hummus a generous pinch of cumin","How can I incorporate more spices into my diet?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":720,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":721,"component":39,"meta_info":729,"block_image":730,"cover_image":731,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":722,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":723,"component":118,"meta_info":724,"meta_title":7,"block_image":725,"cover_image":726,"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":735,"created_at":736,"published_at":737,"updated_at":738,"id":739,"uuid":740,"content":741,"slug":752,"full_slug":753,"sort_by_date":48,"position":501,"tag_list":754,"is_startpage":9,"parent_id":755,"meta_data":48,"group_id":756,"first_published_at":757,"release_id":48,"lang":60,"path":48,"alternates":758,"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":742,"_uid":743,"name":744,"photo":745,"component":748,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":749,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":750,"social_link_instagram":751,"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":746,"alt":744,"name":744,"focus":48,"title":744,"filename":747,"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":760,"content":761},"doc",[762,808,816,828,844,850,882,887,921,926,935,946,950,967,988,992,1036,1041,1050,1053,1057,1077,1081,1119,1124,1133,1136,1140,1210,1214,1258,1262,1304,1309],{"type":763,"content":764},"paragraph",[765,768,774,782,784,788,794,796,800,806],{"text":766,"type":767},"Fall...the season where the leaves change colors and pumpkin spice lattes go out of stock. Autumn brings around seasonal foods that not only pack a lot of flavors but also a lot of nutrition. In a ","text",{"text":769,"type":767,"marks":770}," ",[771],{"type":772,"attrs":773},"styled",{"class":7},{"text":775,"type":767,"marks":776},"boxer’s diet",[777],{"type":778,"attrs":779},"link",{"href":780,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide","_blank",{"text":783,"type":767},", we recommend fueling up on high-quality carbohydrates, including starchy and non-starchy vegetables, and fruits and whole grains, which provide energy prior to a workout and aid with recovery afterward. It just so happens that a lot of our favorite fall foods are nutrient-dense, good-for-you ",{"text":769,"type":767,"marks":785},[786],{"type":772,"attrs":787},{"class":7},{"text":789,"type":767,"marks":790},"carbohydrates",[791],{"type":778,"attrs":792},{"href":793,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/importance-of-carbs-for-boxers-explained-by-a-dietitian",{"text":795,"type":767},", which makes them a great addition to any ",{"text":769,"type":767,"marks":797},[798],{"type":772,"attrs":799},{"class":7},{"text":801,"type":767,"marks":802},"boxer’s meal plan",[803],{"type":778,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-nutrition-101-a-dietitian-s-guide-to-a-boxer-s-diet",{"text":807,"type":767},".",{"type":809,"attrs":810,"content":812},"heading",{"level":811},2,[813,814],{"text":674,"type":767},{"type":815},"hard_break",{"type":817,"attrs":818},"blok",{"id":819,"body":820},"72abaf00-d508-401f-9d3f-0ea3b8e89fa6",[821],{"_uid":822,"image":823,"component":827},"i-133ec603-e56f-48a0-ac33-ef7e43b3e8c3",{"id":824,"alt":825,"name":7,"focus":48,"title":825,"filename":826,"copyright":7,"fieldtype":50},3440753,"Butternut Squash Soup","https://a.storyblok.com/f/115220/1100x1100/0cddde646b/starchy_veggies.jpg","content_image",{"type":763,"content":829},[830,832,836,842],{"text":831,"type":767},"Starchy vegetables fall under the “complex carbohydrate” category and are essential for providing long-lasting energy for training, especially those high-intensity ",{"text":769,"type":767,"marks":833},[834],{"type":772,"attrs":835},{"class":7},{"text":837,"type":767,"marks":838},"boxing and kickboxing workouts",[839],{"type":778,"attrs":840},{"href":841,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":843,"type":767},". Fall is the season for bright-orange vegetables, such as pumpkins, carrots, and sweet potatoes, which are rich sources of beta-carotene (converted into vitamin A in the body), antioxidants, potassium, vitamin C, and gut-supportive fiber.",{"type":809,"attrs":845,"content":847},{"level":846},3,[848],{"text":849,"type":767},"Health benefits:",{"type":763,"content":851},[852,854,860,862,868,870,874,880],{"text":853,"type":767},"Vitamin A from sweet potatoes and pumpkin is critical for vision health and immune support (",{"text":855,"type":767,"marks":856},"Source",[857],{"type":778,"attrs":858},{"href":859,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/",{"text":861,"type":767},"), while vitamin C from squash and potatoes is a potent antioxidant that supports skin health and proper immune system function (",{"text":863,"type":767,"marks":864},"Source 1",[865],{"type":778,"attrs":866},{"href":867,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://lpi.oregonstate.edu/mic/vitamins/vitamin-C",{"text":869,"type":767},", ",{"text":769,"type":767,"marks":871},[872],{"type":772,"attrs":873},{"class":7},{"text":875,"type":767,"marks":876},"2",[877],{"type":778,"attrs":878},{"href":879,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/",{"text":881,"type":767},"). Having supple skin and a strong immune system are priorities for everyone, especially boxers and athletes, in the fall and winter.",{"type":809,"attrs":883,"content":884},{"level":846},[885],{"text":886,"type":767},"How to incorporate into your diet:",{"type":888,"content":889},"bullet_list",[890,897,903,909,915],{"type":891,"content":892},"list_item",[893],{"type":763,"content":894},[895],{"text":896,"type":767},"Make creamy, filling soups with pumpkin, butternut squash, and sweet potatoes",{"type":891,"content":898},[899],{"type":763,"content":900},[901],{"text":902,"type":767},"Add frozen butternut squash cubes into a blender with banana, almond milk, almond butter, and ice for a fall-inspired smoothie",{"type":891,"content":904},[905],{"type":763,"content":906},[907],{"text":908,"type":767},"Make pasta-type dishes using spiralized butternut squash or spaghetti squash",{"type":891,"content":910},[911],{"type":763,"content":912},[913],{"text":914,"type":767},"Air-fry or bake sweet potatoes cut into strips for a healthier take on fries",{"type":891,"content":916},[917],{"type":763,"content":918},[919],{"text":920,"type":767},"Make stuffed acorn squash filled with a protein and veggies",{"type":809,"attrs":922,"content":923},{"level":811},[924,925],{"text":686,"type":767},{"type":815},{"type":817,"attrs":927},{"id":819,"body":928},[929],{"_uid":930,"image":931,"component":827},"i-80251a5f-272e-4a49-9504-afe5444ddb2f",{"id":932,"alt":933,"name":7,"focus":48,"title":933,"filename":934,"copyright":7,"fieldtype":50},3440757,"Fall Salad","https://a.storyblok.com/f/115220/1100x1100/cbd91e698c/leafy_greens.jpg",{"type":763,"content":936},[937,939,944],{"text":938,"type":767},"Leafy greens, such as kale, spinach, arugula, Swiss chard, and collard greens are fall staples that should be consumed year-round due to being nutrient powerhouses. Leafy greens are excellent sources of vitamins A, C, and K, as well as folate. Popeye was right all along--spinach and kale are awesome! In fact, just one cup of cooked kale packs more than 100% of the daily requirements for vitamin A and vitamin K (",{"text":855,"type":767,"marks":940},[941],{"type":778,"attrs":942},{"href":943,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients",{"text":945,"type":767},").",{"type":809,"attrs":947,"content":948},{"level":846},[949],{"text":849,"type":767},{"type":763,"content":951},[952,954,959,961,966],{"text":953,"type":767},"Folate is a B vitamin needed for the production of healthy red blood cells, which are responsible for transporting oxygen throughout all cells, tissues, and muscles in the body (",{"text":855,"type":767,"marks":955},[956],{"type":778,"attrs":957},{"href":958,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://www.hsph.harvard.edu/nutritionsource/folic-acid/",{"text":960,"type":767},"). Vitamin K plays a role in the process of blood clotting, which is essential for proper wound healing and bone health. Some studies suggest vitamin K increases bone mineral density in people with osteoporosis and may even reduce the rate of bone fractures (",{"text":855,"type":767,"marks":962},[963],{"type":778,"attrs":964},{"href":965,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://lpi.oregonstate.edu/mic/vitamins/vitamin-K",{"text":945,"type":767},{"type":763,"content":968},[969,971,975,981,986],{"text":970,"type":767},"Many of the most ",{"text":769,"type":767,"marks":972},[973],{"type":772,"attrs":974},{"class":7},{"text":976,"type":767,"marks":977},"common boxing-related injuries",[978],{"type":778,"attrs":979},{"href":980,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/common-boxing-injuries-how-to-prevent-them",{"text":982,"type":767,"marks":983},"  ",[984],{"type":772,"attrs":985},{"class":7},{"text":987,"type":767},"include broken bones, fractures, cuts, and lesions, so ensuring you have enough of these nutrients can help you recover faster and back to training and competing in boxing.",{"type":809,"attrs":989,"content":990},{"level":846},[991],{"text":886,"type":767},{"type":888,"content":993},[994,1000,1006,1012,1018,1024,1030],{"type":891,"content":995},[996],{"type":763,"content":997},[998],{"text":999,"type":767},"Add a handful of spinach or kale into your smoothie",{"type":891,"content":1001},[1002],{"type":763,"content":1003},[1004],{"text":1005,"type":767},"Sauté Swiss chard or collard greens as a side dish",{"type":891,"content":1007},[1008],{"type":763,"content":1009},[1010],{"text":1011,"type":767},"Add any greens to a stir-fry",{"type":891,"content":1013},[1014],{"type":763,"content":1015},[1016],{"text":1017,"type":767},"Include spinach or kale in wraps or sandwiches",{"type":891,"content":1019},[1020],{"type":763,"content":1021},[1022],{"text":1023,"type":767},"Toss arugula with other greens in a salad",{"type":891,"content":1025},[1026],{"type":763,"content":1027},[1028],{"text":1029,"type":767},"Add a handful of spinach to your morning omelet",{"type":891,"content":1031},[1032],{"type":763,"content":1033},[1034],{"text":1035,"type":767},"Top your pizza with fresh arugula or sneak greens into a lasagna or casserole",{"type":809,"attrs":1037,"content":1038},{"level":811},[1039,1040],{"text":698,"type":767},{"type":815},{"type":817,"attrs":1042},{"id":819,"body":1043},[1044],{"_uid":1045,"image":1046,"component":827},"i-3aef9d8a-8474-45a8-8fe9-7cebe725aadc",{"id":1047,"alt":1048,"name":7,"focus":48,"title":1048,"filename":1049,"copyright":7,"fieldtype":50},3440760,"Figs & Cranberries With Oatmeal","https://a.storyblok.com/f/115220/1100x1100/eb89ec507a/fruits.jpg",{"type":763,"content":1051},[1052],{"text":697,"type":767},{"type":809,"attrs":1054,"content":1055},{"level":846},[1056],{"text":849,"type":767},{"type":763,"content":1058},[1059,1061,1066,1067,1071,1076],{"text":1060,"type":767},"Rich in both soluble and insoluble fibers, apples are great for gut health and digestion. They are also a source of vitamin C, which supports the immune system and helps with maintaining glowing skin. Cranberries and figs are sources of anthocyanins and other antioxidants, protecting our cells from damage and oxidative stress (",{"text":863,"type":767,"marks":1062},[1063],{"type":778,"attrs":1064},{"href":1065,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/",{"text":869,"type":767},{"text":769,"type":767,"marks":1068},[1069],{"type":772,"attrs":1070},{"class":7},{"text":875,"type":767,"marks":1072},[1073],{"type":778,"attrs":1074},{"href":1075,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/30884655/",{"text":945,"type":767},{"type":809,"attrs":1078,"content":1079},{"level":846},[1080],{"text":886,"type":767},{"type":888,"content":1082},[1083,1089,1095,1101,1107,1113],{"type":891,"content":1084},[1085],{"type":763,"content":1086},[1087],{"text":1088,"type":767},"Fruits are very versatile!",{"type":891,"content":1090},[1091],{"type":763,"content":1092},[1093],{"text":1094,"type":767},"Enjoy apples with nut butter for a nutritionally balanced post-workout snack",{"type":891,"content":1096},[1097],{"type":763,"content":1098},[1099],{"text":1100,"type":767},"Blend cranberries into a smoothie for an antioxidant boost",{"type":891,"content":1102},[1103],{"type":763,"content":1104},[1105],{"text":1106,"type":767},"Top a salad with chopped apples",{"type":891,"content":1108},[1109],{"type":763,"content":1110},[1111],{"text":1112,"type":767},"Enjoy fresh or dried figs as a dessert",{"type":891,"content":1114},[1115],{"type":763,"content":1116},[1117],{"text":1118,"type":767},"Start your day with apple cinnamon oatmeal",{"type":809,"attrs":1120,"content":1121},{"level":811},[1122,1123],{"text":710,"type":767},{"type":815},{"type":817,"attrs":1125},{"id":819,"body":1126},[1127],{"_uid":1128,"image":1129,"component":827},"i-4bb002a0-0060-41ac-a682-c72e6e90c9f4",{"id":1130,"alt":1131,"name":7,"focus":48,"title":1131,"filename":1132,"copyright":7,"fieldtype":50},3440764,"Ginger, Turmeric, & Cinnamon Spices","https://a.storyblok.com/f/115220/1100x1100/625c351a70/spices.jpg",{"type":763,"content":1134},[1135],{"text":709,"type":767},{"type":809,"attrs":1137,"content":1138},{"level":846},[1139],{"text":849,"type":767},{"type":763,"content":1141},[1142,1144,1149,1150,1154,1159,1160,1164,1170,1171,1175,1181,1182,1186,1192,1194,1199,1200,1204,1209],{"text":1143,"type":767},"Several studies have found turmeric and ginger to be effective at lowering joint pain and muscle pain. Some even suggest turmeric is as effective as over-the-counter anti-inflammatory medications (",{"text":863,"type":767,"marks":1145},[1146],{"type":778,"attrs":1147},{"href":1148,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7754412/",{"text":869,"type":767},{"text":769,"type":767,"marks":1151},[1152],{"type":772,"attrs":1153},{"class":7},{"text":875,"type":767,"marks":1155},[1156],{"type":778,"attrs":1157},{"href":1158,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/",{"text":869,"type":767},{"text":769,"type":767,"marks":1161},[1162],{"type":772,"attrs":1163},{"class":7},{"text":1165,"type":767,"marks":1166},"3",[1167],{"type":778,"attrs":1168},{"href":1169,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5036591/",{"text":869,"type":767},{"text":769,"type":767,"marks":1172},[1173],{"type":772,"attrs":1174},{"class":7},{"text":1176,"type":767,"marks":1177},"4",[1178],{"type":778,"attrs":1179},{"href":1180,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/27533649/",{"text":869,"type":767},{"text":769,"type":767,"marks":1183},[1184],{"type":772,"attrs":1185},{"class":7},{"text":1187,"type":767,"marks":1188},"5",[1189],{"type":778,"attrs":1190},{"href":1191,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071279/",{"text":1193,"type":767},"). Cinnamon, the superstar of antioxidants due to being a rich source of polyphenols, also has anti-viral and anti-inflammatory properties. Studies have shown cinnamon to be able to lower blood sugar and blood cholesterol levels (",{"text":863,"type":767,"marks":1195},[1196],{"type":778,"attrs":1197},{"href":1198,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/",{"text":869,"type":767},{"text":769,"type":767,"marks":1201},[1202],{"type":772,"attrs":1203},{"class":7},{"text":875,"type":767,"marks":1205},[1206],{"type":778,"attrs":1207},{"href":1208,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://care.diabetesjournals.org/content/26/12/3215?ijkey=a1dde8aa75276ff77753042949878e19a40436dd&keytype2=tf_ipsecsha",{"text":945,"type":767},{"type":809,"attrs":1211,"content":1212},{"level":846},[1213],{"text":886,"type":767},{"type":888,"content":1215},[1216,1222,1228,1234,1240,1246,1252],{"type":891,"content":1217},[1218],{"type":763,"content":1219},[1220],{"text":1221,"type":767},"Top your oatmeal with cinnamon",{"type":891,"content":1223},[1224],{"type":763,"content":1225},[1226],{"text":1227,"type":767},"Give your hot chocolate a twist with a sprinkle of powdered ginger",{"type":891,"content":1229},[1230],{"type":763,"content":1231},[1232],{"text":1233,"type":767},"Add fresh ginger to smoothies and green juices",{"type":891,"content":1235},[1236],{"type":763,"content":1237},[1238],{"text":1239,"type":767},"Enjoy allspice in a warm spiced apple cider or in a pumpkin pie",{"type":891,"content":1241},[1242],{"type":763,"content":1243},[1244],{"text":1245,"type":767},"Mix turmeric with milk for a hot turmeric latte",{"type":891,"content":1247},[1248],{"type":763,"content":1249},[1250],{"text":1251,"type":767},"Use turmeric in curry dishes",{"type":891,"content":1253},[1254],{"type":763,"content":1255},[1256],{"text":1257,"type":767},"Give your hummus a generous pinch of cumin",{"type":763,"content":1259},[1260],{"text":1261,"type":767},"Now that you know which foods to focus on this fall, remember to incorporate them into your regular diet, try to consume both raw and cooked forms of vegetables, make fruits a part of your pre-workout routine, and enjoy spices with warm drinks and dishes as sweater weather approaches.",{"type":763,"content":1263},[1264,1266,1270,1275,1277,1281,1287,1291,1293,1297,1303],{"text":1265,"type":767},"To learn more about how you can enhance your ",{"text":769,"type":767,"marks":1267},[1268],{"type":772,"attrs":1269},{"class":7},{"text":1271,"type":767,"marks":1272},"at-home boxing and kickboxing training",[1273],{"type":778,"attrs":1274},{"href":841,"uuid":48,"anchor":48,"target":781,"linktype":48},{"text":1276,"type":767},", upgrade your diet to give you the stamina and energy you need, and workouts that will get and keep you in fighting shape, visit the FightCamp ",{"text":769,"type":767,"marks":1278},[1279],{"type":772,"attrs":1280},{"class":7},{"text":1282,"type":767,"marks":1283},"YouTube Channel",[1284],{"type":778,"attrs":1285},{"href":1286,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://bit.ly/3oYefXf",{"text":982,"type":767,"marks":1288},[1289],{"type":772,"attrs":1290},{"class":7},{"text":1292,"type":767},"and ",{"text":769,"type":767,"marks":1294},[1295],{"type":772,"attrs":1296},{"class":7},{"text":1298,"type":767,"marks":1299},"Blog",[1300],{"type":778,"attrs":1301},{"href":1302,"uuid":48,"anchor":48,"target":781,"linktype":48},"https://blog.joinfightcamp.com/",{"text":807,"type":767},{"type":809,"attrs":1305,"content":1306},{"level":846},[1307],{"text":1308,"type":767},"Related Articles",{"type":763,"content":1310},[1311,1316,1317,1322,1323,1328,1329,1335,1336],{"text":1312,"type":767,"marks":1313},"A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)",[1314],{"type":778,"attrs":1315},{"href":780,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":815},{"text":1318,"type":767,"marks":1319},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet",[1320],{"type":778,"attrs":1321},{"href":805,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":815},{"text":1324,"type":767,"marks":1325},"Importance of Carbs For Boxers | Explained by a Dietitian",[1326],{"type":778,"attrs":1327},{"href":793,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":815},{"text":1330,"type":767,"marks":1331},"Keep Your Summer Body This Fall | At-Home Boxing Workout",[1332],{"type":778,"attrs":1333},{"href":1334,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/keep-your-summer-body-this-fall-at-home-boxing-workout",{"type":815},{"text":1337,"type":767,"marks":1338},"Boxer’s Diet: Protein Requirements and Best Protein Sources",[1339],{"type":778,"attrs":1340},{"href":1341,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxer-s-diet-protein-requirements-and-best-protein-sources",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1343,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1348,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1349,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1344,"component":118,"meta_info":1345,"meta_title":7,"block_image":1346,"cover_image":1347,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-11-04 00:00","article",{"_uid":1353,"title":657,"plugin":43,"description":1354},"b8a16d6b-dab1-4a6c-b75f-b80f2807dcde","A dietitian shares the healthiest fall foods boxers should add to their plate not only to boost flavor but also to improve performance at home and in the ring.",{"id":1356,"alt":657,"name":7,"focus":48,"title":657,"filename":1357,"copyright":7,"fieldtype":50},3440713,"https://a.storyblok.com/f/115220/2400x990/447e5e6cf9/top-fall-foods-to-add-to-a-boxers-plate.jpg",[],[],"eat-like-a-boxer-the-top-fall-foods-to-add-to-your-plate","blogs/eat-like-a-boxer-the-top-fall-foods-to-add-to-your-plate",-2620,[],60887917,"0df36a84-7374-4a86-a64c-a8500764d9d3","2021-11-04T06:22:00.000Z","wellness/{{story.slug}}",[],["Reactive",1370],[1371,2086,2296,2474,2693,2921],{"name":1372,"created_at":1373,"published_at":1374,"updated_at":1375,"id":1376,"uuid":1377,"content":1378,"slug":2078,"full_slug":2079,"sort_by_date":48,"position":2080,"tag_list":2081,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":2083,"first_published_at":2084,"release_id":48,"lang":60,"path":1367,"alternates":2085,"default_full_slug":48,"translated_slugs":48},"5 Healthy Thanksgiving Appetizer Ideas","2022-11-01T19:54:45.413Z","2022-11-17T18:24:20.472Z","2022-11-17T18:24:20.515Z",212892325,"b39ab3c9-7e13-495e-8e03-726dbde5da08",{"_uid":1379,"faqs":1380,"title":1372,"topic":1405,"author":740,"content":1420,"category":2060,"schedule":2068,"component":1351,"meta_info":2069,"cover_image":2073,"description":2072,"contributors":2077},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1381,1385,1389,1393,1397,1401],{"_uid":1382,"answer":1383,"question":1384,"component":670},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","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.","How can I make Thanksgiving healthy?",{"_uid":1386,"answer":1387,"question":1388,"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":1390,"answer":1391,"question":1392,"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":1394,"answer":1395,"question":1396,"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":1398,"answer":1399,"question":1400,"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":1402,"answer":1403,"question":1404,"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":1406,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1418,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1419,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1407,"component":39,"meta_info":1415,"block_image":1416,"cover_image":1417,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1408,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1413,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1414,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1409,"component":118,"meta_info":1410,"meta_title":7,"block_image":1411,"cover_image":1412,"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":760,"content":1421},[1422,1426,1431,1436,1449,1461,1465,1509,1513,1555,1560,1570,1582,1585,1635,1638,1654,1659,1669,1681,1684,1722,1725,1747,1752,1762,1773,1777,1827,1830,1907,1912,1922,1934,1937,1987,1990,2030,2035,2039,2044,2056],{"type":763,"content":1423},[1424],{"text":1425,"type":767},"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.",{"type":809,"attrs":1427,"content":1428},{"level":811},[1429],{"text":1430,"type":767},"5 Easy and Healthy Thanksgiving Appetizers",{"type":809,"attrs":1432,"content":1433},{"level":846},[1434],{"text":1435,"type":767},"Black Rice Stuffed Mushrooms",{"type":817,"attrs":1437},{"id":1438,"body":1439},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1440],{"url":1441,"_uid":1443,"image":1444,"component":827,"copyright_details":1448},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"story","i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1445,"alt":1446,"name":7,"focus":7,"title":1446,"filename":1447,"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",[],{"type":763,"content":1450},[1451,1453,1459],{"text":1452,"type":767},"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":1454,"type":767,"marks":1455},"immune health",[1456],{"type":778,"attrs":1457},{"href":1458,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1460,"type":767},". 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":763,"content":1462},[1463],{"text":1464,"type":767},"Ingredients: ",{"type":888,"content":1466},[1467,1473,1479,1485,1491,1497,1503],{"type":891,"content":1468},[1469],{"type":763,"content":1470},[1471],{"text":1472,"type":767},"1/2 cup black rice (or wild rice)",{"type":891,"content":1474},[1475],{"type":763,"content":1476},[1477],{"text":1478,"type":767},"1 cup vegetable stock",{"type":891,"content":1480},[1481],{"type":763,"content":1482},[1483],{"text":1484,"type":767},"1 10-ounce package of baby portobello mushrooms",{"type":891,"content":1486},[1487],{"type":763,"content":1488},[1489],{"text":1490,"type":767},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":891,"content":1492},[1493],{"type":763,"content":1494},[1495],{"text":1496,"type":767},"1/4 cup raw walnuts, crushed",{"type":891,"content":1498},[1499],{"type":763,"content":1500},[1501],{"text":1502,"type":767},"Cooking oil spray",{"type":891,"content":1504},[1505],{"type":763,"content":1506},[1507],{"text":1508,"type":767},"Salt and pepper to taste ",{"type":763,"content":1510},[1511],{"text":1512,"type":767},"Directions:",{"type":1514,"attrs":1515,"content":1518},"ordered_list",{"order":1516},{"order":1517},1,[1519,1525,1531,1537,1543,1549],{"type":891,"content":1520},[1521],{"type":763,"content":1522},[1523],{"text":1524,"type":767},"Preheat oven to 375°F ",{"type":891,"content":1526},[1527],{"type":763,"content":1528},[1529],{"text":1530,"type":767},"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":891,"content":1532},[1533],{"type":763,"content":1534},[1535],{"text":1536,"type":767},"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":891,"content":1538},[1539],{"type":763,"content":1540},[1541],{"text":1542,"type":767},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":891,"content":1544},[1545],{"type":763,"content":1546},[1547],{"text":1548,"type":767},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":891,"content":1550},[1551],{"type":763,"content":1552},[1553],{"text":1554,"type":767},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":809,"attrs":1556,"content":1557},{"level":846},[1558],{"text":1559,"type":767},"White Bean Dip",{"type":817,"attrs":1561},{"id":1438,"body":1562},[1563],{"url":1564,"_uid":1565,"image":1566,"component":827,"copyright_details":1569},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1567,"alt":1446,"name":7,"focus":7,"title":1446,"filename":1568,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":763,"content":1571},[1572,1574,1580],{"text":1573,"type":767},"A ",{"text":1575,"type":767,"marks":1576},"protein",[1577],{"type":778,"attrs":1578},{"href":1579,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1581,"type":767}," 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":763,"content":1583},[1584],{"text":1464,"type":767},{"type":888,"content":1586},[1587,1593,1599,1605,1611,1617,1623,1629],{"type":891,"content":1588},[1589],{"type":763,"content":1590},[1591],{"text":1592,"type":767},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":891,"content":1594},[1595],{"type":763,"content":1596},[1597],{"text":1598,"type":767},"2 tablespoons olive oil ",{"type":891,"content":1600},[1601],{"type":763,"content":1602},[1603],{"text":1604,"type":767},"1-2 tablespoons water",{"type":891,"content":1606},[1607],{"type":763,"content":1608},[1609],{"text":1610,"type":767},"Juice of ½ lemon",{"type":891,"content":1612},[1613],{"type":763,"content":1614},[1615],{"text":1616,"type":767},"1 small garlic clove, peeled ",{"type":891,"content":1618},[1619],{"type":763,"content":1620},[1621],{"text":1622,"type":767},"1/2 teaspoon salt",{"type":891,"content":1624},[1625],{"type":763,"content":1626},[1627],{"text":1628,"type":767},"Ground pepper to taste ",{"type":891,"content":1630},[1631],{"type":763,"content":1632},[1633],{"text":1634,"type":767},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":763,"content":1636},[1637],{"text":1512,"type":767},{"type":1514,"attrs":1639,"content":1641},{"order":1640},{"order":1517},[1642,1648],{"type":891,"content":1643},[1644],{"type":763,"content":1645},[1646],{"text":1647,"type":767},"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":891,"content":1649},[1650],{"type":763,"content":1651},[1652],{"text":1653,"type":767},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":809,"attrs":1655,"content":1656},{"level":846},[1657],{"text":1658,"type":767},"Sundried Tomato and Olive Tapenade",{"type":817,"attrs":1660},{"id":1438,"body":1661},[1662],{"url":1663,"_uid":1664,"image":1665,"component":827,"copyright_details":1668},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1666,"alt":1446,"name":7,"focus":7,"title":1446,"filename":1667,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":763,"content":1670},[1671,1673,1679],{"text":1672,"type":767},"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":1674,"type":767,"marks":1675},"anti-inflammatory",[1676],{"type":778,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1680,"type":767}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":763,"content":1682},[1683],{"text":1464,"type":767},{"type":888,"content":1685},[1686,1692,1698,1704,1710,1716],{"type":891,"content":1687},[1688],{"type":763,"content":1689},[1690],{"text":1691,"type":767},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":891,"content":1693},[1694],{"type":763,"content":1695},[1696],{"text":1697,"type":767},"2 cups olives, drained and pitted",{"type":891,"content":1699},[1700],{"type":763,"content":1701},[1702],{"text":1703,"type":767},"2 cloves garlic, minced",{"type":891,"content":1705},[1706],{"type":763,"content":1707},[1708],{"text":1709,"type":767},"2 tablespoons olive oil",{"type":891,"content":1711},[1712],{"type":763,"content":1713},[1714],{"text":1715,"type":767},"3 tablespoons lemon juice",{"type":891,"content":1717},[1718],{"type":763,"content":1719},[1720],{"text":1721,"type":767},"1/3 cup fresh basil",{"type":763,"content":1723},[1724],{"text":1512,"type":767},{"type":1514,"attrs":1726,"content":1728},{"order":1727},{"order":1517},[1729,1735,1741],{"type":891,"content":1730},[1731],{"type":763,"content":1732},[1733],{"text":1734,"type":767},"Add all the ingredients to a food processor",{"type":891,"content":1736},[1737],{"type":763,"content":1738},[1739],{"text":1740,"type":767},"Pulse until combined, scraping down the sides as needed",{"type":891,"content":1742},[1743],{"type":763,"content":1744},[1745],{"text":1746,"type":767},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":809,"attrs":1748,"content":1749},{"level":846},[1750],{"text":1751,"type":767},"Roasted Beet Hummus ",{"type":817,"attrs":1753},{"id":1438,"body":1754},[1755],{"url":1756,"_uid":1757,"image":1758,"component":827,"copyright_details":1761},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1759,"alt":1446,"name":7,"focus":7,"title":1446,"filename":1760,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":763,"content":1763},[1764,1766,1771],{"text":1765,"type":767},"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":775,"type":767,"marks":1767},[1768],{"type":778,"attrs":1769},{"href":1770,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1772,"type":767},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":763,"content":1774},[1775],{"text":1776,"type":767},"Ingredients:",{"type":888,"content":1778},[1779,1785,1791,1797,1803,1809,1815,1821],{"type":891,"content":1780},[1781],{"type":763,"content":1782},[1783],{"text":1784,"type":767},"1 small beet",{"type":891,"content":1786},[1787],{"type":763,"content":1788},[1789],{"text":1790,"type":767},"1 15-ounce can of cooked chickpeas, drained",{"type":891,"content":1792},[1793],{"type":763,"content":1794},[1795],{"text":1796,"type":767},"Juice of 1/2 lemon",{"type":891,"content":1798},[1799],{"type":763,"content":1800},[1801],{"text":1802,"type":767},"2 garlic cloves, minced",{"type":891,"content":1804},[1805],{"type":763,"content":1806},[1807],{"text":1808,"type":767},"2 tablespoons tahini",{"type":891,"content":1810},[1811],{"type":763,"content":1812},[1813],{"text":1814,"type":767},"1/4 cup olive oil  ",{"type":891,"content":1816},[1817],{"type":763,"content":1818},[1819],{"text":1820,"type":767},"1 teaspoon salt",{"type":891,"content":1822},[1823],{"type":763,"content":1824},[1825],{"text":1826,"type":767},"Pepper to taste ",{"type":763,"content":1828},[1829],{"text":1512,"type":767},{"type":1514,"attrs":1831,"content":1833},{"order":1832},{"order":1517},[1834,1883,1889,1895,1901],{"type":891,"content":1835},[1836,1840],{"type":763,"content":1837},[1838],{"text":1839,"type":767},"Roast the beet: ",{"type":888,"content":1841},[1842,1847,1853,1859,1865,1871,1877],{"type":891,"content":1843},[1844],{"type":763,"content":1845},[1846],{"text":1524,"type":767},{"type":891,"content":1848},[1849],{"type":763,"content":1850},[1851],{"text":1852,"type":767},"Remove the stem and the roots from the beet ",{"type":891,"content":1854},[1855],{"type":763,"content":1856},[1857],{"text":1858,"type":767},"Wash under water until clean ",{"type":891,"content":1860},[1861],{"type":763,"content":1862},[1863],{"text":1864,"type":767},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":891,"content":1866},[1867],{"type":763,"content":1868},[1869],{"text":1870,"type":767},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":891,"content":1872},[1873],{"type":763,"content":1874},[1875],{"text":1876,"type":767},"Let it cool to room temperature ",{"type":891,"content":1878},[1879],{"type":763,"content":1880},[1881],{"text":1882,"type":767},"Peel the skin off ",{"type":891,"content":1884},[1885],{"type":763,"content":1886},[1887],{"text":1888,"type":767},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":891,"content":1890},[1891],{"type":763,"content":1892},[1893],{"text":1894,"type":767},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":891,"content":1896},[1897],{"type":763,"content":1898},[1899],{"text":1900,"type":767},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":891,"content":1902},[1903],{"type":763,"content":1904},[1905],{"text":1906,"type":767},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":809,"attrs":1908,"content":1909},{"level":846},[1910],{"text":1911,"type":767},"Sweet Potato Bites",{"type":817,"attrs":1913},{"id":1438,"body":1914},[1915],{"url":1916,"_uid":1917,"image":1918,"component":827,"copyright_details":1921},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1919,"alt":1446,"name":7,"focus":7,"title":1446,"filename":1920,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":763,"content":1923},[1924,1926,1932],{"text":1925,"type":767},"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":1927,"type":767,"marks":1928},"healthy fats",[1929],{"type":778,"attrs":1930},{"href":1931,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1933,"type":767}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":763,"content":1935},[1936],{"text":1776,"type":767},{"type":888,"content":1938},[1939,1945,1951,1957,1963,1969,1975,1981],{"type":891,"content":1940},[1941],{"type":763,"content":1942},[1943],{"text":1944,"type":767},"2 medium sweet potatoes",{"type":891,"content":1946},[1947],{"type":763,"content":1948},[1949],{"text":1950,"type":767},"1 large avocado, diced",{"type":891,"content":1952},[1953],{"type":763,"content":1954},[1955],{"text":1956,"type":767},"2 teaspoons sesame seeds",{"type":891,"content":1958},[1959],{"type":763,"content":1960},[1961],{"text":1962,"type":767},"Olive or avocado oil, for drizzling",{"type":891,"content":1964},[1965],{"type":763,"content":1966},[1967],{"text":1968,"type":767},"¼ cup red onion, diced",{"type":891,"content":1970},[1971],{"type":763,"content":1972},[1973],{"text":1974,"type":767},"½ lemon",{"type":891,"content":1976},[1977],{"type":763,"content":1978},[1979],{"text":1980,"type":767},"Fresh cilantro leaves, finely chopped",{"type":891,"content":1982},[1983],{"type":763,"content":1984},[1985],{"text":1986,"type":767},"Salt and pepper to taste",{"type":763,"content":1988},[1989],{"text":1512,"type":767},{"type":1514,"attrs":1991,"content":1993},{"order":1992},{"order":1517},[1994,2000,2006,2012,2018,2024],{"type":891,"content":1995},[1996],{"type":763,"content":1997},[1998],{"text":1999,"type":767},"Preheat the oven to 400°F",{"type":891,"content":2001},[2002],{"type":763,"content":2003},[2004],{"text":2005,"type":767},"Line a large baking sheet with parchment paper",{"type":891,"content":2007},[2008],{"type":763,"content":2009},[2010],{"text":2011,"type":767},"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":891,"content":2013},[2014],{"type":763,"content":2015},[2016],{"text":2017,"type":767},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":891,"content":2019},[2020],{"type":763,"content":2021},[2022],{"text":2023,"type":767},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":891,"content":2025},[2026],{"type":763,"content":2027},[2028],{"text":2029,"type":767},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":809,"attrs":2031,"content":2032},{"level":811},[2033],{"text":2034,"type":767},"A Healthier Feast",{"type":763,"content":2036},[2037],{"text":2038,"type":767},"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":809,"attrs":2040,"content":2041},{"level":811},[2042],{"text":2043,"type":767},"Eat & Train Like a Fighter",{"type":763,"content":2045},[2046,2048,2054],{"text":2047,"type":767},"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":2049,"type":767,"marks":2050},"FightCamp",[2051],{"type":778,"attrs":2052},{"href":2053,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":2055,"type":767}," 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":763,"content":2057},[2058],{"text":2059,"type":767},"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":2061,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2066,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2062,"component":118,"meta_info":2063,"meta_title":7,"block_image":2064,"cover_image":2065,"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",{"_uid":2070,"title":2071,"plugin":43,"description":2072},"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":2074,"alt":2075,"name":7,"focus":7,"title":2075,"filename":2076,"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,[2082],"featured","da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2087,"created_at":2088,"published_at":2089,"updated_at":2090,"id":2091,"uuid":2092,"content":2093,"slug":2290,"full_slug":2291,"sort_by_date":48,"position":2292,"tag_list":2293,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":2294,"first_published_at":2089,"release_id":48,"lang":60,"path":1367,"alternates":2295,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":2094,"faqs":2095,"title":2087,"topic":2108,"author":2123,"content":2124,"category":2271,"schedule":2279,"component":1351,"meta_info":2280,"cover_image":2284,"description":2288,"contributors":2289},"d01252c9-f176-4d6c-9500-f547542e2131",[2096,2100,2104],{"_uid":2097,"answer":2098,"question":2099,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":2101,"answer":2102,"question":2103,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":2105,"answer":2106,"question":2107,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2109,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2121,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2110,"component":39,"meta_info":2118,"block_image":2119,"cover_image":2120,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2111,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2116,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2112,"component":118,"meta_info":2113,"meta_title":7,"block_image":2114,"cover_image":2115,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":760,"content":2125},[2126,2130,2133,2137,2142,2146,2151,2155,2160,2181,2186,2204,2209,2221,2226,2230,2234,2254,2259,2267],{"type":809,"attrs":2127,"content":2128},{"level":811},[2129],{"text":2099,"type":767},{"type":763,"content":2131},[2132],{"text":2098,"type":767},{"type":809,"attrs":2134,"content":2135},{"level":811},[2136],{"text":2103,"type":767},{"type":809,"attrs":2138,"content":2139},{"level":846},[2140],{"text":2141,"type":767},"At-home Boxing Workouts Don’t Need Weights",{"type":763,"content":2143},[2144],{"text":2145,"type":767},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":809,"attrs":2147,"content":2148},{"level":846},[2149],{"text":2150,"type":767},"Boxing Has a Lower Impact on Your Joints",{"type":763,"content":2152},[2153],{"text":2154,"type":767},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":809,"attrs":2156,"content":2157},{"level":846},[2158],{"text":2159,"type":767},"Technique and Form First, Everything Else Second",{"type":763,"content":2161},[2162,2164,2169,2171,2175,2177],{"text":2163,"type":767},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":2165,"type":767,"marks":2166},"correctly",[2167],{"type":2168},"italic",{"text":2170,"type":767},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":2172,"type":767,"marks":2173},"much",[2174],{"type":2168},{"text":2176,"type":767}," you hit the bag, it’s about ",{"text":2178,"type":767,"marks":2179},"how you hit it. ",[2180],{"type":2168},{"type":809,"attrs":2182,"content":2183},{"level":846},[2184],{"text":2185,"type":767},"Staying Balanced",{"type":763,"content":2187},[2188,2190,2194,2196,2202],{"text":2189,"type":767},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":2191,"type":767,"marks":2192},"very",[2193],{"type":2168},{"text":2195,"type":767}," hard to lose your balance and fall if you maintain a proper ",{"text":2197,"type":767,"marks":2198},"boxing stance",[2199],{"type":778,"attrs":2200},{"href":2201,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2203,"type":767},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":809,"attrs":2205,"content":2206},{"level":846},[2207],{"text":2208,"type":767},"Exercise Equipment That Keeps You Safe",{"type":763,"content":2210},[2211,2213,2219],{"text":2212,"type":767},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":2214,"type":767,"marks":2215},"protecting your hands",[2216],{"type":778,"attrs":2217},{"href":2218,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":2220,"type":767}," with hand wraps and boxing gloves is crucial. ",{"type":809,"attrs":2222,"content":2223},{"level":846},[2224],{"text":2225,"type":767},"Learn From Professionals",{"type":763,"content":2227},[2228],{"text":2229,"type":767},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":809,"attrs":2231,"content":2232},{"level":811},[2233],{"text":2107,"type":767},{"type":763,"content":2235},[2236,2238,2244,2246,2252],{"text":2237,"type":767},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":2239,"type":767,"marks":2240},"fill your punching bag",[2241],{"type":778,"attrs":2242},{"href":2243,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":2245,"type":767}," properly, to how to put on your ",{"text":2247,"type":767,"marks":2248},"boxing hand wraps",[2249],{"type":778,"attrs":2250},{"href":2251,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":2253,"type":767},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":809,"attrs":2255,"content":2256},{"level":811},[2257],{"text":2258,"type":767},"Train Like a Fighter Safely",{"type":763,"content":2260},[2261,2262,2266],{"text":2047,"type":767},{"text":2049,"type":767,"marks":2263},[2264],{"type":778,"attrs":2265},{"href":2053,"uuid":48,"anchor":48,"target":781,"linktype":13},{"text":2055,"type":767},{"type":763,"content":2268},[2269],{"text":2270,"type":767},"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":2272,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2273,"component":118,"meta_info":2274,"meta_title":7,"block_image":2275,"cover_image":2276,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":2281,"title":2282,"plugin":43,"description":2283},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":2285,"alt":2286,"name":7,"focus":7,"title":2286,"filename":2287,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[2082],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":2297,"created_at":2298,"published_at":2299,"updated_at":2300,"id":2301,"uuid":2302,"content":2303,"slug":2467,"full_slug":2468,"sort_by_date":48,"position":2469,"tag_list":2470,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":2471,"first_published_at":2472,"release_id":48,"lang":60,"path":1367,"alternates":2473,"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":2304,"faqs":2305,"title":2297,"topic":2314,"author":2329,"content":2330,"category":2448,"schedule":2456,"component":1351,"meta_info":2457,"cover_image":2461,"description":2465,"contributors":2466},"357626bb-6aad-48f7-8c87-99219b73aed0",[2306,2310],{"_uid":2307,"answer":2308,"question":2309,"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":2311,"answer":2312,"question":2313,"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":2315,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2327,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2316,"component":39,"meta_info":2324,"block_image":2325,"cover_image":2326,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2317,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2322,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2323,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2318,"component":118,"meta_info":2319,"meta_title":7,"block_image":2320,"cover_image":2321,"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":760,"content":2331},[2332,2336,2340,2355,2359,2362,2367,2381,2405,2429,2434,2445],{"type":763,"content":2333},[2334],{"text":2335,"type":767},"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":809,"attrs":2337,"content":2338},{"level":811},[2339],{"text":2309,"type":767},{"type":763,"content":2341},[2342,2344,2353],{"text":2343,"type":767},"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":2345,"type":767,"marks":2346},"FightCamp app",[2347,2351],{"type":778,"attrs":2348},{"href":2349,"uuid":48,"anchor":48,"custom":2350,"target":781,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2352},"underline",{"text":2354,"type":767}," are all examples of fitness goals.",{"type":809,"attrs":2356,"content":2357},{"level":811},[2358],{"text":2313,"type":767},{"type":763,"content":2360},[2361],{"text":2312,"type":767},{"type":809,"attrs":2363,"content":2364},{"level":811},[2365],{"text":2366,"type":767},"Setting Your Goals",{"type":763,"content":2368},[2369,2371,2379],{"text":2370,"type":767},"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":2372,"type":767,"marks":2373},"SMART goals",[2374,2378],{"type":778,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"custom":2377,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":2352},{"text":2380,"type":767}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":763,"content":2382},[2383,2385,2393,2395,2403],{"text":2384,"type":767},"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":2386,"type":767,"marks":2387},"accountability partners",[2388,2392],{"type":778,"attrs":2389},{"href":2390,"uuid":48,"anchor":48,"custom":2391,"target":781,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":2352},{"text":2394,"type":767},". People who have someone they are accountable to are ",{"text":2396,"type":767,"marks":2397},"95% more likely to hit their goals",[2398,2402],{"type":778,"attrs":2399},{"href":2400,"uuid":48,"anchor":48,"custom":2401,"target":781,"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":2352},{"text":2404,"type":767},". ",{"type":763,"content":2406},[2407,2409,2417,2419,2427],{"text":2408,"type":767},"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":2410,"type":767,"marks":2411},"FightCamp Community",[2412,2416],{"type":778,"attrs":2413},{"href":2414,"uuid":48,"anchor":48,"custom":2415,"target":781,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":2352},{"text":2418,"type":767}," and tag the ",{"text":2420,"type":767,"marks":2421},"Trainers",[2422,2426],{"type":778,"attrs":2423},{"href":2424,"uuid":48,"anchor":48,"custom":2425,"target":781,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2352},{"text":2428,"type":767}," and me and we’ll help you stay accountable. ",{"type":809,"attrs":2430,"content":2431},{"level":811},[2432],{"text":2433,"type":767},"Train Like a Fighter",{"type":763,"content":2435},[2436,2437,2443],{"text":2047,"type":767},{"text":2049,"type":767,"marks":2438},[2439,2442],{"type":778,"attrs":2440},{"href":2053,"uuid":48,"anchor":48,"custom":2441,"target":781,"linktype":13},{},{"type":2352},{"text":2444,"type":767}," 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":763,"content":2446},[2447],{"text":2270,"type":767},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2449,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2454,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2455,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2450,"component":118,"meta_info":2451,"meta_title":7,"block_image":2452,"cover_image":2453,"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":2458,"title":2459,"plugin":43,"description":2460},"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":2462,"alt":2463,"name":7,"focus":7,"title":2463,"filename":2464,"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,[2082],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":2475,"created_at":2476,"published_at":2477,"updated_at":2478,"id":2479,"uuid":2480,"content":2481,"slug":2686,"full_slug":2687,"sort_by_date":48,"position":2688,"tag_list":2689,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":2690,"first_published_at":2691,"release_id":48,"lang":60,"path":1367,"alternates":2692,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":2482,"faqs":2483,"title":2475,"topic":2492,"author":740,"content":2507,"category":2669,"schedule":2677,"component":1351,"meta_info":2678,"cover_image":2682,"description":2681,"contributors":2685},"6218a961-b18f-4ab0-8901-a897312c5183",[2484,2488],{"_uid":2485,"answer":2486,"question":2487,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":2489,"answer":2490,"question":2491,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2493,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2505,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2506,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2494,"component":39,"meta_info":2502,"block_image":2503,"cover_image":2504,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2495,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2500,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2501,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2496,"component":118,"meta_info":2497,"meta_title":7,"block_image":2498,"cover_image":2499,"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":760,"content":2508},[2509,2521,2526,2538,2542,2547,2551,2556,2567,2571,2576,2586,2591,2601,2605,2610,2614,2619,2629,2633,2643,2647,2652,2656,2660],{"type":763,"content":2510},[2511,2513,2519],{"text":2512,"type":767},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":2514,"type":767,"marks":2515},"Thanksgiving recipes",[2516],{"type":778,"attrs":2517},{"href":2518,"uuid":48,"anchor":48,"target":781,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":2520,"type":767}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":809,"attrs":2522,"content":2523},{"level":846},[2524],{"text":2525,"type":767},"Make Plants the Center of Your Plate",{"type":817,"attrs":2527},{"id":2528,"body":2529},"ab478b06-2860-413f-8e11-7bcdb65169f4",[2530],{"url":2531,"_uid":2532,"image":2533,"component":827,"copyright_details":2537},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":2534,"alt":2535,"name":7,"focus":7,"title":2535,"filename":2536,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":763,"content":2539},[2540],{"text":2541,"type":767},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":809,"attrs":2543,"content":2544},{"level":846},[2545],{"text":2546,"type":767},"Swap Dairy for Dairy-free Alternatives",{"type":763,"content":2548},[2549],{"text":2550,"type":767},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":809,"attrs":2552,"content":2553},{"level":846},[2554],{"text":2555,"type":767},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":817,"attrs":2557},{"id":2528,"body":2558},[2559],{"url":2560,"_uid":2561,"image":2562,"component":827,"copyright_details":2566},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":2563,"alt":2564,"name":7,"focus":7,"title":2564,"filename":2565,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":763,"content":2568},[2569],{"text":2570,"type":767},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":809,"attrs":2572,"content":2573},{"level":846},[2574],{"text":2575,"type":767},"Swap Butter for Olive Oil ",{"type":763,"content":2577},[2578,2580,2584],{"text":2579,"type":767},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":1927,"type":767,"marks":2581},[2582],{"type":778,"attrs":2583},{"href":1931,"uuid":48,"anchor":48,"target":781,"linktype":13},{"text":2585,"type":767},"”) which promote heart health and lower inflammation. ",{"type":809,"attrs":2587,"content":2588},{"level":846},[2589],{"text":2590,"type":767},"Skip the Bread",{"type":817,"attrs":2592},{"id":2528,"body":2593},[2594],{"url":2595,"_uid":2596,"image":2597,"component":827,"copyright_details":2600},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":2598,"alt":2564,"name":7,"focus":7,"title":2564,"filename":2599,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":763,"content":2602},[2603],{"text":2604,"type":767},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":809,"attrs":2606,"content":2607},{"level":846},[2608],{"text":2609,"type":767},"Use the “Healthy Plate” Guide",{"type":763,"content":2611},[2612],{"text":2613,"type":767},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":809,"attrs":2615,"content":2616},{"level":846},[2617],{"text":2618,"type":767},"Try Sampling Desserts",{"type":817,"attrs":2620},{"id":2528,"body":2621},[2622],{"url":2623,"_uid":2624,"image":2625,"component":827,"copyright_details":2628},{"id":7,"url":7,"linktype":1442,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":2626,"alt":2564,"name":7,"focus":7,"title":2564,"filename":2627,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":763,"content":2630},[2631],{"text":2632,"type":767},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":809,"attrs":2634,"content":2635},{"level":846},[2636,2638],{"text":2637,"type":767},"Don’t Try to “Save Your Appetite”",{"text":2639,"type":767,"marks":2640}," ",[2641],{"type":2642},"bold",{"type":763,"content":2644},[2645],{"text":2646,"type":767},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":809,"attrs":2648,"content":2649},{"level":811},[2650],{"text":2651,"type":767},"Putting Your Health First ",{"type":763,"content":2653},[2654],{"text":2655,"type":767},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":809,"attrs":2657,"content":2658},{"level":811},[2659],{"text":2043,"type":767},{"type":763,"content":2661},[2662,2663,2667],{"text":2047,"type":767},{"text":2049,"type":767,"marks":2664},[2665],{"type":778,"attrs":2666},{"href":2053,"uuid":48,"anchor":48,"target":781,"linktype":13},{"text":2668,"type":767}," 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":2670,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2675,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2676,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2671,"component":118,"meta_info":2672,"meta_title":7,"block_image":2673,"cover_image":2674,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":2679,"title":2680,"plugin":43,"description":2681},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":2683,"alt":2564,"name":7,"focus":7,"title":2564,"filename":2684,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[2082],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":2694,"created_at":2695,"published_at":2696,"updated_at":2697,"id":2698,"uuid":2699,"content":2700,"slug":2914,"full_slug":2915,"sort_by_date":48,"position":2916,"tag_list":2917,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":2918,"first_published_at":2919,"release_id":48,"lang":60,"path":1367,"alternates":2920,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":2701,"faqs":2702,"title":2694,"topic":2735,"author":2750,"content":2751,"category":2895,"schedule":2903,"component":1351,"meta_info":2904,"cover_image":2908,"description":2912,"contributors":2913},"cb154773-a461-4e7f-8fa3-509a355410cd",[2703,2707,2711,2715,2719,2723,2727,2731],{"_uid":2704,"answer":2705,"question":2706,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":2708,"answer":2709,"question":2710,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":2712,"answer":2713,"question":2714,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":2716,"answer":2717,"question":2718,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":2720,"answer":2721,"question":2722,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":2724,"answer":2725,"question":2726,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":2728,"answer":2729,"question":2730,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":2732,"answer":2733,"question":2734,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2736,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2748,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2737,"component":39,"meta_info":2745,"block_image":2746,"cover_image":2747,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2738,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2743,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2739,"component":118,"meta_info":2740,"meta_title":7,"block_image":2741,"cover_image":2742,"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":760,"content":2752},[2753,2757,2771,2775,2788,2793,2825,2829,2832,2836,2839,2843,2846,2850,2854,2858,2861,2865,2868,2873,2877,2882,2892],{"type":763,"content":2754},[2755],{"text":2756,"type":767},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":817,"attrs":2758},{"id":2759,"body":2760},"33364d76-077d-411d-996c-9da95986ad05",[2761],{"_uid":2762,"link":2763,"image":2765,"title":2769,"component":2770},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":2764,"target":781,"linktype":13,"fieldtype":14,"cached_url":2764},"https://youtu.be/lOA9rPKcLSI",{"id":2766,"alt":2767,"name":7,"focus":7,"title":2767,"filename":2768,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":809,"attrs":2772,"content":2773},{"level":811},[2774],{"text":2706,"type":767},{"type":763,"content":2776},[2777,2778,2786],{"text":1573,"type":767},{"text":2779,"type":767,"marks":2780},"traditional Chinese medicine",[2781,2785],{"type":778,"attrs":2782},{"href":2783,"uuid":48,"anchor":48,"custom":2784,"target":781,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":2352},{"text":2787,"type":767},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":809,"attrs":2789,"content":2790},{"level":846},[2791],{"text":2792,"type":767},"Benefits of Muscle Scraping",{"type":888,"content":2794},[2795,2801,2807,2813,2819],{"type":891,"content":2796},[2797],{"type":763,"content":2798},[2799],{"text":2800,"type":767},"Improves blood circulation",{"type":891,"content":2802},[2803],{"type":763,"content":2804},[2805],{"text":2806,"type":767},"Increases range of motion in the muscle",{"type":891,"content":2808},[2809],{"type":763,"content":2810},[2811],{"text":2812,"type":767},"Relieves muscle pain or stiffness",{"type":891,"content":2814},[2815],{"type":763,"content":2816},[2817],{"text":2818,"type":767},"Promotes metabolic cell repair",{"type":891,"content":2820},[2821],{"type":763,"content":2822},[2823],{"text":2824,"type":767},"Stimulates muscle healing and recovery",{"type":809,"attrs":2826,"content":2827},{"level":811},[2828],{"text":2714,"type":767},{"type":763,"content":2830},[2831],{"text":2713,"type":767},{"type":809,"attrs":2833,"content":2834},{"level":811},[2835],{"text":2718,"type":767},{"type":763,"content":2837},[2838],{"text":2717,"type":767},{"type":809,"attrs":2840,"content":2841},{"level":811},[2842],{"text":2722,"type":767},{"type":763,"content":2844},[2845],{"text":2721,"type":767},{"type":809,"attrs":2847,"content":2848},{"level":811},[2849],{"text":2726,"type":767},{"type":763,"content":2851},[2852],{"text":2853,"type":767},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":809,"attrs":2855,"content":2856},{"level":811},[2857],{"text":2730,"type":767},{"type":763,"content":2859},[2860],{"text":2729,"type":767},{"type":809,"attrs":2862,"content":2863},{"level":811},[2864],{"text":2734,"type":767},{"type":763,"content":2866},[2867],{"text":2733,"type":767},{"type":809,"attrs":2869,"content":2870},{"level":811},[2871],{"text":2872,"type":767},"Muscle Scraping - Smash or Pass?",{"type":763,"content":2874},[2875],{"text":2876,"type":767},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":809,"attrs":2878,"content":2879},{"level":811},[2880],{"text":2881,"type":767},"Train and Recover Like a Fighter",{"type":763,"content":2883},[2884,2885,2891],{"text":2047,"type":767},{"text":2049,"type":767,"marks":2886},[2887,2890],{"type":778,"attrs":2888},{"href":2053,"uuid":48,"anchor":48,"custom":2889,"target":781,"linktype":13},{},{"type":2352},{"text":2055,"type":767},{"type":763,"content":2893},[2894],{"text":2059,"type":767},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2896,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2901,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2902,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2897,"component":118,"meta_info":2898,"meta_title":7,"block_image":2899,"cover_image":2900,"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":2905,"title":2906,"plugin":43,"description":2907},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":2909,"alt":2910,"name":7,"focus":7,"title":2910,"filename":2911,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[2082],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":2922,"created_at":2923,"published_at":2924,"updated_at":2925,"id":2926,"uuid":2927,"content":2928,"slug":3255,"full_slug":3256,"sort_by_date":48,"position":3257,"tag_list":3258,"is_startpage":9,"parent_id":1364,"meta_data":48,"group_id":3259,"first_published_at":2924,"release_id":48,"lang":60,"path":1367,"alternates":3260,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":2929,"faqs":2930,"title":2922,"topic":2947,"author":2962,"content":2963,"category":3236,"schedule":3244,"component":1351,"meta_info":3245,"cover_image":3249,"description":3253,"contributors":3254},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[2931,2935,2939,2943],{"_uid":2932,"answer":2933,"question":2934,"component":670},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":2936,"answer":2937,"question":2938,"component":670},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":2940,"answer":2941,"question":2942,"component":670},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":2944,"answer":2945,"question":2946,"component":670},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2948,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2960,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2949,"component":39,"meta_info":2957,"block_image":2958,"cover_image":2959,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2950,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2955,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2956,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2951,"component":118,"meta_info":2952,"meta_title":7,"block_image":2953,"cover_image":2954,"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":760,"content":2964},[2965,2969,2973,2977,2981,2984,2988,2992,3136,3140,3144,3148,3153,3172,3204,3209,3219,3224,3233],{"type":763,"content":2966},[2967],{"text":2968,"type":767},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":763,"content":2970},[2971],{"text":2972,"type":767},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":763,"content":2974},[2975],{"text":2976,"type":767},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":809,"attrs":2978,"content":2979},{"level":811},[2980],{"text":2934,"type":767},{"type":763,"content":2982},[2983],{"text":2933,"type":767},{"type":809,"attrs":2985,"content":2986},{"level":811},[2987],{"text":2938,"type":767},{"type":763,"content":2989},[2990],{"text":2991,"type":767},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":888,"content":2993},[2994,3028,3073,3104],{"type":891,"content":2995},[2996,3000],{"type":763,"content":2997},[2998],{"text":2999,"type":767},"Physical Activity",{"type":888,"content":3001},[3002,3008,3014],{"type":891,"content":3003},[3004],{"type":763,"content":3005},[3006],{"text":3007,"type":767},"Exercise/cardio routines",{"type":891,"content":3009},[3010],{"type":763,"content":3011},[3012],{"text":3013,"type":767},"Personal programming",{"type":891,"content":3015},[3016,3020],{"type":763,"content":3017},[3018],{"text":3019,"type":767},"Event preparation ",{"type":888,"content":3021},[3022],{"type":891,"content":3023},[3024],{"type":763,"content":3025},[3026],{"text":3027,"type":767},"Obstacle course training, race training (running, biking, swimming)",{"type":891,"content":3029},[3030,3033],{"type":763,"content":3031},[3032],{"text":433,"type":767},{"type":888,"content":3034},[3035,3041,3047],{"type":891,"content":3036},[3037],{"type":763,"content":3038},[3039],{"text":3040,"type":767},"Meal planning",{"type":891,"content":3042},[3043],{"type":763,"content":3044},[3045],{"text":3046,"type":767},"Dieting",{"type":891,"content":3048},[3049,3053],{"type":763,"content":3050},[3051],{"text":3052,"type":767},"Teaching nutritional information",{"type":888,"content":3054},[3055,3061,3067],{"type":891,"content":3056},[3057],{"type":763,"content":3058},[3059],{"text":3060,"type":767},"Calories",{"type":891,"content":3062},[3063],{"type":763,"content":3064},[3065],{"text":3066,"type":767},"Macros/micros",{"type":891,"content":3068},[3069],{"type":763,"content":3070},[3071],{"text":3072,"type":767},"Supplementation",{"type":891,"content":3074},[3075,3078],{"type":763,"content":3076},[3077],{"text":406,"type":767},{"type":888,"content":3079},[3080,3086,3092,3098],{"type":891,"content":3081},[3082],{"type":763,"content":3083},[3084],{"text":3085,"type":767},"Stress reduction",{"type":891,"content":3087},[3088],{"type":763,"content":3089},[3090],{"text":3091,"type":767},"Habit formation",{"type":891,"content":3093},[3094],{"type":763,"content":3095},[3096],{"text":3097,"type":767},"Improving self-image ",{"type":891,"content":3099},[3100],{"type":763,"content":3101},[3102],{"text":3103,"type":767},"Practicing positive mindset creation",{"type":891,"content":3105},[3106,3110],{"type":763,"content":3107},[3108],{"text":3109,"type":767},"Personal Wellness",{"type":888,"content":3111},[3112,3118,3124,3130],{"type":891,"content":3113},[3114],{"type":763,"content":3115},[3116],{"text":3117,"type":767},"Work-life balance",{"type":891,"content":3119},[3120],{"type":763,"content":3121},[3122],{"text":3123,"type":767},"Increasing life satisfaction",{"type":891,"content":3125},[3126],{"type":763,"content":3127},[3128],{"text":3129,"type":767},"Prioritizing self-care",{"type":891,"content":3131},[3132],{"type":763,"content":3133},[3134],{"text":3135,"type":767},"Time management",{"type":809,"attrs":3137,"content":3138},{"level":811},[3139],{"text":2942,"type":767},{"type":763,"content":3141},[3142],{"text":3143,"type":767},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":763,"content":3145},[3146],{"text":3147,"type":767},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":809,"attrs":3149,"content":3150},{"level":811},[3151],{"text":3152,"type":767},"What to Look For?",{"type":763,"content":3154},[3155,3157,3161,3163,3167,3169,3170],{"text":3156,"type":767},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":3158,"type":767,"marks":3159},"Are they certified? (Note: ",[3160],{"type":2168},{"text":3162,"type":767},"credentials do not always mean being qualified)",{"text":3164,"type":767,"marks":3165}," Do their clients have promising success? What is the value of what they are offering? ",[3166],{"type":2168},{"text":3168,"type":767},"It’s important to make sure the coach you choose is the right fit for you.",{"type":815},{"text":3171,"type":767},"Things to keep in mind when researching:",{"type":888,"content":3173},[3174,3180,3186,3192,3198],{"type":891,"content":3175},[3176],{"type":763,"content":3177},[3178],{"text":3179,"type":767},"Degrees",{"type":891,"content":3181},[3182],{"type":763,"content":3183},[3184],{"text":3185,"type":767},"Licenses",{"type":891,"content":3187},[3188],{"type":763,"content":3189},[3190],{"text":3191,"type":767},"Accredited certifications",{"type":891,"content":3193},[3194],{"type":763,"content":3195},[3196],{"text":3197,"type":767},"Client testimonies or reviews",{"type":891,"content":3199},[3200],{"type":763,"content":3201},[3202],{"text":3203,"type":767},"Success stories",{"type":809,"attrs":3205,"content":3206},{"level":811},[3207],{"text":3208,"type":767},"Your Road to Wellness",{"type":763,"content":3210},[3211,3213,3217],{"text":3212,"type":767},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":3214,"type":767,"marks":3215},"x, y or z ",[3216],{"type":2168},{"text":3218,"type":767},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":809,"attrs":3220,"content":3221},{"level":811},[3222],{"text":3223,"type":767},"Train Like A Fighter",{"type":763,"content":3225},[3226,3227,3232],{"text":2047,"type":767},{"text":2049,"type":767,"marks":3228},[3229],{"type":778,"attrs":3230},{"href":2053,"uuid":48,"anchor":48,"custom":3231,"target":781,"linktype":13},{},{"text":2055,"type":767},{"type":763,"content":3234},[3235],{"text":2059,"type":767},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3237,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3242,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3243,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3238,"component":118,"meta_info":3239,"meta_title":7,"block_image":3240,"cover_image":3241,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":3246,"title":3247,"plugin":43,"description":3248},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":3250,"alt":3251,"name":7,"focus":7,"title":3251,"filename":3252,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[2082],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1351,"created_at":3262,"published_at":3263,"updated_at":3264,"id":3265,"uuid":3266,"content":3267,"slug":1351,"full_slug":3288,"sort_by_date":48,"position":446,"tag_list":3289,"is_startpage":9,"parent_id":3290,"meta_data":48,"group_id":3291,"first_published_at":3292,"release_id":48,"lang":60,"path":7,"alternates":3293,"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":3268,"component":3269,"meta_info":3270,"custom_content_list":3272},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3271,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3273,3278,3283],{"_uid":3274,"label":3275,"value":3276,"dev_id":3277,"component":767},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3279,"label":3280,"value":3281,"dev_id":3282,"component":767},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3284,"label":3285,"value":3286,"dev_id":3287,"component":767},"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",[],1787353515199]