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Most people have heard the wise wisdom spoken in 390 BC by Hippocrates: “Let food be thy medicine, and medicine be thy food.” Food can be used medicinally and is a great overall starting point to try and live a healthier life–-one where you can truly thrive as a human being. But eating well is only a fraction of what you can do on a daily basis in order to truly live your best life.\n\nCall them what you want: medicines, tenets, principles, etc. These are all different things that you can do consistently to truly flourish as a boxer and as a human being. Here, we will take a look at six (6) practices that you can start incorporating into your daily routines today to truly maximize your boxing potential.","Does boxing training help with well-being?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"5e56378c-2268-4af2-a8b7-6a5d1f0ea60d","Here are six (6) practices that can enhance your well-being:\n1. Exercise\n2. Diet\n3. Recovery\n4. Sleep\n5. Nature\n6. Human Connection","What are some practices that can enhance your well-being?",{"_uid":676,"answer":677,"question":678,"component":670},"c0c727d2-585d-4a05-a937-4aad4101ea01","Movement is something that you should be doing daily. Exercise doesn't have to mean a set workout, but a sedentary lifestyle has detrimental effects on general wellness and has been shown to increase the risk of disease. Every day, you should make it a priority to be active. Boxing workouts, runs, yoga, swimming, whatever movement looks like to you, just get up and do it. Exercise can truly have a profound effect on our overall mental state and our mood.\n\nAnd we aren’t the only ones who think so! Here's an excerpt from Mike Tyson during one of our recent interviews with the champ.\n\n“I didn't work out for three (3) days. I felt like my whole mood changed, I felt like a monster. I didn't want to be around anybody … This (exercise) is my medicine. If I don't work out, it's not gonna be a good day - it's not gonna be like a day I worked out.”","How does exercise enhance your well-being?",{"_uid":680,"answer":681,"question":682,"component":670},"746ae8e0-f496-4a73-bbe0-4f73ecc6ab06","Even thousands of years ago during the time of Hippocrates, people understood the importance of and the vital role that diet plays in health and wellness.\n\nMaintaining a healthy and well-balanced diet has numerous health benefits. Studies have shown that the overconsumption of sugars, refined carbohydrates, alcohol, and processed foods can contribute to a higher likelihood of developing comorbidities. Having a well-rounded boxer diet can reduce the risk of many common diseases such as:\n- Diabetes\n- High Blood Pressure\n- Hypertension\n- Heart Disease\n- Obesity","How does diet enhance your well-being?",{"_uid":684,"answer":685,"question":686,"component":670},"0c888236-27df-4e06-a2eb-6117d492cbd9","As you may already know, especially if you have been following the FightCamp Blog, recovery plays one of the most crucial roles in your boxing training but for your overall wellness too. If you want to work (and play) hard, you need to recover just as hard. If you need more convincing, check out these articles on all things recovery:\n- Ice Baths\n- Active Recovery\n- Foam Roller Recovery","How does proper recovery enhance your well-being?",{"_uid":688,"answer":689,"question":690,"component":670},"3e233ae7-d985-41aa-b327-0722b4261b43","One of the main protocols of proper recovery is sleep. Considering you spend almost one-third of your lifetime sleeping, it plays one of the most vital roles in your health throughout your life and should never be underestimated. Getting sufficient, high-quality sleep is important for protecting your mental health, physical health, and overall quality of life.\n\nChronic, poor sleep has been linked to many health diseases such as:\n- Heart Failure\n- Heart Disease\n- Obesity\n- Diabetes\n- High Blood Pressure\n- Stroke\n- Depression\n- ADHD\n\nThis is why it is so important to set up a solid nighttime routine, as well as focus on doing things to help maximize your sleep quality, such as removing electronics from the bedroom.","How does sleep enhance your well-being?",{"_uid":692,"answer":693,"question":694,"component":670},"a461ab78-d54f-4218-b4bc-f35614478bdb","There are numerous studies that show the medicinal benefits that nature has on health and wellness. Spending time in nature, soaking up the natural sunlight and vitamin D, and breathing in the fresh air, is a holistic way of improving your health and psychological well-being.\n\nIt can be as simple as taking a stroll through the park, doing your roadwork at the beach, or jumping rope in the backyard.","How does nature enhance your well-being?",{"_uid":696,"answer":697,"question":698,"component":670},"cf546283-2781-47c1-8c46-837e94c0f8a3","If there is something we have all learned from the pandemic, it’s that we truly are social creatures and we yearn for connection. There have been several studies about the role social connections play and how they improve mental and emotional well-being.\n\nAnd what better way to improve social connections than through a community. FightCamp is the boxing and kickboxing leader in connected fitness. The FightCamp Facebook Community offers one of the best social communities for like-minded boxers and kickboxers cheering each other on to reach their highest potential.","How do the aspects of human connection enhance your well-being?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":700,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":702,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":729,"full_slug":730,"sort_by_date":48,"position":419,"tag_list":731,"is_startpage":9,"parent_id":732,"meta_data":48,"group_id":733,"first_published_at":734,"release_id":48,"lang":60,"path":48,"alternates":735,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":728,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":725,"alt":715,"name":715,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":737,"content":738},"doc",[739,745,749,756,764,779,793,805,815,821,832,836,864,898,904,915,919,951,957,968,980,984,1030,1034,1040,1051,1063,1067,1073,1084,1096,1108,1113,1125],{"type":740,"content":741},"paragraph",[742],{"text":743,"type":744},"Most have heard the wise wisdom of Hippocrates, spoken in 390 BC, “Let food be thy medicine, and medicine be thy food.” It's true, when you have a healthy relationship with food, it can be used to improve your overall lifestyle, and even be used medicinally. But eating well is only a fraction of what you can do on a daily basis in order to truly live your best life.","text",{"type":740,"content":746},[747],{"text":748,"type":744},"Call them what you want: tenets, principles, methods. Here, we will take a look at six (6) commonly used practices, like diet and nutrition, that you can incorporate into your daily routine to truly maximize your boxing potential.",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754],{"text":755,"type":744},"6 Practices To Enhance Your Well-Being",{"type":750,"attrs":757,"content":759},{"level":758},3,[760,762],{"text":761,"type":744},"1. Exercise",{"type":763},"hard_break",{"type":765,"attrs":766},"blok",{"id":767,"body":768},"e0eab9ae-7b0d-496f-9fc6-5d2c80458212",[769],{"url":770,"_uid":772,"image":773,"component":777,"copyright_details":778},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"story","i-57b2fc93-a17c-4e5a-b696-753a7c415385",{"id":774,"alt":775,"name":7,"focus":48,"title":775,"filename":776,"copyright":7,"fieldtype":50},4251615,"FightCamp Trainer Flo Master Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/8f4f3fa70f/shadowboxing.png","content_image",[],{"type":740,"content":780},[781,783,791],{"text":782,"type":744},"Movement is something that you should be doing daily. Exercise doesn't have to mean a set workout, but a ",{"text":784,"type":744,"marks":785},"sedentary lifestyle",[786],{"type":787,"attrs":788},"link",{"href":789,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451443/","_blank",{"text":792,"type":744}," has detrimental effects on general wellness and has been shown to increase the risk of disease. Every day, you should make it a priority to be active. Boxing workouts, runs, yoga, swimming, whatever movement looks like to you, just get up and do it. Exercise can truly have a profound effect on our overall mental state and our mood.",{"type":740,"content":794},[795,797,803],{"text":796,"type":744},"And we aren’t the only ones who think so! Here's an ",{"text":798,"type":744,"marks":799},"excerpt",[800],{"type":787,"attrs":801},{"href":802,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.youtube.com/watch?v=0iza4tv8tEM",{"text":804,"type":744}," from Mike Tyson during one of our recent interviews with the champ.",{"type":765,"attrs":806},{"id":807,"body":808},"ee2c3bd6-dbd1-41f9-a970-79d0f8e7c8ba",[809],{"_uid":810,"text":811,"image":812,"author":813,"component":814},"i-12d0456e-1ca4-4073-a9c6-4d6d22276f24","I didn't work out for three (3) days. I felt like my whole mood changed, I felt like a monster. I didn't want to be around anybody … This is my medicine. If I don't work out, it's not gonna be a good day - it's not gonna be like a day I worked out.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Mike Tyson","pull_quote",{"type":750,"attrs":816,"content":817},{"level":758},[818,820],{"text":819,"type":744},"2. Diet",{"type":763},{"type":765,"attrs":822},{"id":767,"body":823},[824],{"url":825,"_uid":826,"image":827,"component":777,"copyright_details":831},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-363bcd92-c6da-46ff-b9a6-00055977301a",{"id":828,"alt":829,"name":7,"focus":48,"title":829,"filename":830,"copyright":7,"fieldtype":50},4251818,"Flo Master drinking a post-workout smoothie","https://a.storyblok.com/f/115220/1100x1100/5514fa28d0/post_workout_smoothie.png",[],{"type":740,"content":833},[834],{"text":835,"type":744},"Even during the time of Hippocrates people understood the vital role diet plays in health and wellness. ",{"type":740,"content":837},[838,840,846,848,854,856,862],{"text":839,"type":744},"Maintaining a healthy and well-balanced diet has numerous benefits. ",{"text":841,"type":744,"marks":842},"Studies",[843],{"type":787,"attrs":844},{"href":845,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/#:~:text=A%20large%20and%20growing%20body,%2Dcommunicable%20diseases%20(NCDs).",{"text":847,"type":744}," have shown that the overconsumption of ",{"text":849,"type":744,"marks":850},"sugars",[851],{"type":787,"attrs":852},{"href":853,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-sweet-truth-about-sugar-a-boxer-s-diet/",{"text":855,"type":744},", refined carbohydrates, alcohol, and processed foods can contribute to a higher likelihood of developing comorbidities (two or more medical conditions or diseases are simultaneously present in an individual). Having a well-rounded ",{"text":857,"type":744,"marks":858},"boxer diet",[859],{"type":787,"attrs":860},{"href":861,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet",{"text":863,"type":744}," can reduce the risk of many common diseases such as:",{"type":865,"content":866},"bullet_list",[867,874,880,886,892],{"type":868,"content":869},"list_item",[870],{"type":740,"content":871},[872],{"text":873,"type":744},"Diabetes",{"type":868,"content":875},[876],{"type":740,"content":877},[878],{"text":879,"type":744},"High Blood Pressure",{"type":868,"content":881},[882],{"type":740,"content":883},[884],{"text":885,"type":744},"Hypertension",{"type":868,"content":887},[888],{"type":740,"content":889},[890],{"text":891,"type":744},"Heart Disease",{"type":868,"content":893},[894],{"type":740,"content":895},[896],{"text":897,"type":744},"Obesity",{"type":750,"attrs":899,"content":900},{"level":758},[901,903],{"text":902,"type":744},"3. Recovery",{"type":763},{"type":765,"attrs":905},{"id":767,"body":906},[907],{"url":908,"_uid":909,"image":910,"component":777,"copyright_details":914},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-ab986d2f-137c-44e9-a66a-e8e1577bdfba",{"id":911,"alt":912,"name":7,"focus":48,"title":912,"filename":913,"copyright":7,"fieldtype":50},4260739,"Flo Master taking an ice bath for recovery","https://a.storyblok.com/f/115220/1100x1100/563ab671a3/ice_bath.png",[],{"type":740,"content":916},[917],{"text":918,"type":744},"As you may already know, especially if you have been following the FightCamp Blog, recovery plays one of the most crucial roles in your boxing training but for your overall wellness too. If you want to work (and play) hard, you need to recover just as hard. If you need more convincing, check out these articles on all things recovery:",{"type":865,"content":920},[921,931,941],{"type":868,"content":922},[923],{"type":740,"content":924},[925],{"text":926,"type":744,"marks":927},"Ice Baths",[928],{"type":787,"attrs":929},{"href":930,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-benefits-of-an-ice-bath-for-recovery/",{"type":868,"content":932},[933],{"type":740,"content":934},[935],{"text":936,"type":744,"marks":937},"Active Recovery",[938],{"type":787,"attrs":939},{"href":940,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers/",{"type":868,"content":942},[943],{"type":740,"content":944},[945],{"text":946,"type":744,"marks":947},"Foam Roller Recovery",[948],{"type":787,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-foam-rolling-benefits-of-foam-rolling-explained",{"type":750,"attrs":952,"content":953},{"level":758},[954,956],{"text":955,"type":744},"4. Sleep",{"type":763},{"type":765,"attrs":958},{"id":767,"body":959},[960],{"url":961,"_uid":962,"image":963,"component":777,"copyright_details":967},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-a77fd2fa-9384-4794-b016-27dc4818a1e0",{"id":964,"alt":965,"name":7,"focus":48,"title":965,"filename":966,"copyright":7,"fieldtype":50},4260310,"Sleeping for proper recovery","https://a.storyblok.com/f/115220/1100x1100/0b7df4cdf5/sleeping.png",[],{"type":740,"content":969},[970,972,978],{"text":971,"type":744},"One of the main protocols of proper recovery is sleep. Considering you spend almost ",{"text":973,"type":744,"marks":974},"one-third of your lifetime",[975],{"type":787,"attrs":976},{"href":977,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/21056174/#:~:text=to%20do%20so-,We%20spend%20about%20one%2Dthird%20of%20our%20life%20either,or%20attempting%20to%20do%20so",{"text":979,"type":744}," sleeping, it plays one of the most vital roles in your health throughout your life and should never be underestimated. Getting sufficient, high-quality sleep is important for protecting your mental health, physical health, and overall quality of life.",{"type":740,"content":981},[982],{"text":983,"type":744},"Chronic, poor sleep has been linked to many health diseases such as:",{"type":865,"content":985},[986,992,997,1002,1007,1012,1018,1024],{"type":868,"content":987},[988],{"type":740,"content":989},[990],{"text":991,"type":744},"Heart Failure",{"type":868,"content":993},[994],{"type":740,"content":995},[996],{"text":891,"type":744},{"type":868,"content":998},[999],{"type":740,"content":1000},[1001],{"text":897,"type":744},{"type":868,"content":1003},[1004],{"type":740,"content":1005},[1006],{"text":873,"type":744},{"type":868,"content":1008},[1009],{"type":740,"content":1010},[1011],{"text":879,"type":744},{"type":868,"content":1013},[1014],{"type":740,"content":1015},[1016],{"text":1017,"type":744},"Stroke",{"type":868,"content":1019},[1020],{"type":740,"content":1021},[1022],{"text":1023,"type":744},"Depression",{"type":868,"content":1025},[1026],{"type":740,"content":1027},[1028],{"text":1029,"type":744},"ADHD",{"type":740,"content":1031},[1032],{"text":1033,"type":744},"This is why it is so important to set up a solid nighttime routine, as well as focus on doing things to help maximize your sleep quality, such as removing electronics from the bedroom.",{"type":750,"attrs":1035,"content":1036},{"level":758},[1037,1039],{"text":1038,"type":744},"5. Nature",{"type":763},{"type":765,"attrs":1041},{"id":767,"body":1042},[1043],{"url":1044,"_uid":1045,"image":1046,"component":777,"copyright_details":1050},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-4a24ffed-621b-4d55-a499-3820436de77d",{"id":1047,"alt":1048,"name":7,"focus":48,"title":1048,"filename":1049,"copyright":7,"fieldtype":50},4260368,"Flo Master doing exercises on the beach","https://a.storyblok.com/f/115220/1100x1100/c3aaf29014/beach_exercises.png",[],{"type":740,"content":1052},[1053,1055,1061],{"text":1054,"type":744},"There are numerous studies that show the medicinal benefits that nature has on health and wellness. Spending time in nature, soaking up the natural sunlight and vitamin D, and breathing in the fresh air, is a ",{"text":1056,"type":744,"marks":1057},"holistic",[1058],{"type":787,"attrs":1059},{"href":1060,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.mdpi.com/1660-4601/15/8/1693",{"text":1062,"type":744}," way of improving your health and psychological well-being.",{"type":740,"content":1064},[1065],{"text":1066,"type":744},"It can be as simple as taking a stroll through the park, doing your roadwork at the beach, or jumping rope in the backyard.",{"type":750,"attrs":1068,"content":1069},{"level":758},[1070,1072],{"text":1071,"type":744},"6. Social Connection",{"type":763},{"type":765,"attrs":1074},{"id":767,"body":1075},[1076],{"url":1077,"_uid":1078,"image":1079,"component":777,"copyright_details":1083},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-13bf200b-b13f-4cf8-9457-f72720cf0e18",{"id":1080,"alt":1081,"name":7,"focus":48,"title":1081,"filename":1082,"copyright":7,"fieldtype":50},4262394,"Flo Master connecting with the FightCamp Facebook Community","https://a.storyblok.com/f/115220/1100x1100/8685bf8dcb/fightcamp_community.png",[],{"type":740,"content":1085},[1086,1088,1094],{"text":1087,"type":744},"If there is something we have all learned from the pandemic, it’s that we truly are social creatures and we yearn for connection. There have been several ",{"text":1089,"type":744,"marks":1090},"studies",[1091],{"type":787,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":790,"linktype":13},"http://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/",{"text":1095,"type":744}," about the role social connections play and how they improve mental and emotional well-being.",{"type":740,"content":1097},[1098,1100,1106],{"text":1099,"type":744},"And what better way to improve social connections than through a community. FightCamp is the boxing and kickboxing leader in connected fitness. The ",{"text":1101,"type":744,"marks":1102},"FightCamp Facebook Community",[1103],{"type":787,"attrs":1104},{"href":1105,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":1107,"type":744}," offers one of the best social communities for like-minded boxers and kickboxers cheering each other on to reach their highest potential.",{"type":750,"attrs":1109,"content":1110},{"level":752},[1111],{"text":1112,"type":744},"Be Your Best Self",{"type":740,"content":1114},[1115,1117,1123],{"text":1116,"type":744},"Are you ready to train like a fighter and take your well-being to another level? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1118,"type":744,"marks":1119},"FightCamp App",[1120],{"type":787,"attrs":1121},{"href":1122,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1124,"type":744}," and train with real fighters from the comfort of your own home.",{"type":765,"attrs":1126},{"id":1127,"body":1128},"d30c647b-8ff9-4796-a80e-ab2e42779c95",[1129],{"url":1130,"_uid":1132,"image":1133,"component":777,"copyright_details":1137},{"id":7,"url":1131,"linktype":13,"fieldtype":14,"cached_url":1131},"https://fightcamp.app.link/GD872R25zob","i-14addb5f-c455-4833-b619-728a54471e11",{"id":1134,"alt":1135,"name":7,"focus":48,"title":1135,"filename":1136,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1139,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1144,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1140,"component":118,"meta_info":1141,"meta_title":7,"block_image":1142,"cover_image":1143,"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},[],[],"2022-04-28 00:00","article",{"_uid":1149,"title":657,"plugin":43,"description":1150},"fc4a1e85-2029-44a8-bd8e-d238621a8ceb","Reach your highest potential in boxing and in life with these six (6) tips to enhance your daily wellness.",{"id":1152,"alt":1153,"name":7,"focus":48,"title":1153,"filename":1154,"copyright":7,"fieldtype":50},4251597,"6 Practices To Enhance Your Boxing Training & Well-Being","https://a.storyblok.com/f/115220/2400x990/9f90ad019e/6-practices-to-enhance-your-boxing-training-well-being.png",[],"live-your-best-life-boxing-and-beyond","blogs/live-your-best-life-boxing-and-beyond",-4080,[1160],"featured",60887917,"7b3b1523-3d58-4c54-a442-e78800bab8ec","2022-04-29T23:59:00.000Z","wellness/{{story.slug}}",[],["Reactive",1167],[1168,1391,1621,1799,2304,2586],{"name":1169,"created_at":1170,"published_at":1171,"updated_at":1172,"id":1173,"uuid":1174,"content":1175,"slug":1384,"full_slug":1385,"sort_by_date":48,"position":1386,"tag_list":1387,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1388,"first_published_at":1389,"release_id":48,"lang":60,"path":1164,"alternates":1390,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":1176,"faqs":1177,"title":1169,"topic":1186,"author":1201,"content":1202,"category":1365,"schedule":1373,"component":1147,"meta_info":1374,"cover_image":1378,"description":1382,"contributors":1383},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1178,1182],{"_uid":1179,"answer":1180,"question":1181,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":1183,"answer":1184,"question":1185,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1187,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1199,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1200,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1188,"component":39,"meta_info":1196,"block_image":1197,"cover_image":1198,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1189,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1194,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1195,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1190,"component":118,"meta_info":1191,"meta_title":7,"block_image":1192,"cover_image":1193,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":737,"content":1203},[1204,1209,1213,1217,1220,1225,1230,1234,1239,1264,1269,1273,1278,1282,1287,1291,1296,1329,1334,1338,1352],{"type":750,"attrs":1205,"content":1206},{"level":752},[1207],{"text":1208,"type":744},"Improve Your Sleep Hygiene",{"type":740,"content":1210},[1211],{"text":1212,"type":744},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":750,"attrs":1214,"content":1215},{"level":752},[1216],{"text":1181,"type":744},{"type":740,"content":1218},[1219],{"text":1180,"type":744},{"type":750,"attrs":1221,"content":1222},{"level":752},[1223],{"text":1224,"type":744},"6 Tips For Good Sleep Hygiene",{"type":750,"attrs":1226,"content":1227},{"level":758},[1228],{"text":1229,"type":744},"1. Establish a Regular Bedtime Routine ",{"type":740,"content":1231},[1232],{"text":1233,"type":744},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":750,"attrs":1235,"content":1236},{"level":758},[1237],{"text":1238,"type":744},"2. Be Cool and Calm",{"type":740,"content":1240},[1241,1243,1252,1254,1262],{"text":1242,"type":744},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1244,"type":744,"marks":1245},"sleep experts",[1246,1250],{"type":787,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"custom":1249,"target":790,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1251},"underline",{"text":1253,"type":744},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1255,"type":744,"marks":1256},"CDC",[1257,1261],{"type":787,"attrs":1258},{"href":1259,"uuid":48,"anchor":48,"custom":1260,"target":790,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1251},{"text":1263,"type":744},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":750,"attrs":1265,"content":1266},{"level":758},[1267],{"text":1268,"type":744},"3. Keep it Light Before Bed ",{"type":740,"content":1270},[1271],{"text":1272,"type":744},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":750,"attrs":1274,"content":1275},{"level":758},[1276],{"text":1277,"type":744},"4. Limit Naps During the Day ",{"type":740,"content":1279},[1280],{"text":1281,"type":744},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":750,"attrs":1283,"content":1284},{"level":758},[1285],{"text":1286,"type":744},"5. Avoid Looking at the Clock",{"type":740,"content":1288},[1289],{"text":1290,"type":744},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":750,"attrs":1292,"content":1293},{"level":758},[1294],{"text":1295,"type":744},"6. FightCamp First Thing in the Morning ",{"type":740,"content":1297},[1298,1300,1308,1310,1317,1319,1327],{"text":1299,"type":744},"For ",{"text":1301,"type":744,"marks":1302},"improved sleep",[1303,1307],{"type":787,"attrs":1304},{"href":1305,"uuid":48,"anchor":48,"custom":1306,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1251},{"text":1309,"type":744},", select an aerobic workout in the morning and complete it. ",{"text":841,"type":744,"marks":1311},[1312,1316],{"type":787,"attrs":1313},{"href":1314,"uuid":48,"anchor":48,"custom":1315,"target":790,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1251},{"text":1318,"type":744}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1320,"type":744,"marks":1321},"pressure to sleep",[1322,1326],{"type":787,"attrs":1323},{"href":1324,"uuid":48,"anchor":48,"custom":1325,"target":790,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1251},{"text":1328,"type":744}," builds up the longer you stay awake and decreases when you sleep.",{"type":750,"attrs":1330,"content":1331},{"level":752},[1332],{"text":1333,"type":744},"Train Like a Fighter, Sleep Like a Baby",{"type":740,"content":1335},[1336],{"text":1337,"type":744},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":740,"content":1339},[1340,1342,1350],{"text":1341,"type":744},"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":1343,"type":744,"marks":1344},"FightCamp",[1345,1349],{"type":787,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"custom":1348,"target":790,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1251},{"text":1351,"type":744}," 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":740,"content":1353},[1354,1356,1363],{"text":1355,"type":744},"As ",{"text":813,"type":744,"marks":1357},[1358,1362],{"type":787,"attrs":1359},{"href":1360,"uuid":48,"anchor":48,"custom":1361,"target":790,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1251},{"text":1364,"type":744}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1366,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1371,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1372,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1367,"component":118,"meta_info":1368,"meta_title":7,"block_image":1369,"cover_image":1370,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1375,"title":1376,"plugin":43,"description":1377},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1379,"alt":1380,"name":7,"focus":7,"title":1380,"filename":1381,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1160],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1392,"created_at":1393,"published_at":1394,"updated_at":1395,"id":1396,"uuid":1397,"content":1398,"slug":1614,"full_slug":1615,"sort_by_date":48,"position":1616,"tag_list":1617,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1618,"first_published_at":1619,"release_id":48,"lang":60,"path":1164,"alternates":1620,"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":1399,"faqs":1400,"title":1392,"topic":1433,"author":1448,"content":1449,"category":1595,"schedule":1603,"component":1147,"meta_info":1604,"cover_image":1608,"description":1612,"contributors":1613},"cb154773-a461-4e7f-8fa3-509a355410cd",[1401,1405,1409,1413,1417,1421,1425,1429],{"_uid":1402,"answer":1403,"question":1404,"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":1406,"answer":1407,"question":1408,"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":1410,"answer":1411,"question":1412,"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":1414,"answer":1415,"question":1416,"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":1418,"answer":1419,"question":1420,"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":1422,"answer":1423,"question":1424,"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":1426,"answer":1427,"question":1428,"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":1430,"answer":1431,"question":1432,"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":1434,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1446,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1435,"component":39,"meta_info":1443,"block_image":1444,"cover_image":1445,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1436,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1441,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1437,"component":118,"meta_info":1438,"meta_title":7,"block_image":1439,"cover_image":1440,"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":737,"content":1450},[1451,1455,1469,1473,1487,1492,1524,1528,1531,1535,1538,1542,1545,1549,1553,1557,1560,1564,1567,1572,1576,1581,1591],{"type":740,"content":1452},[1453],{"text":1454,"type":744},"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":765,"attrs":1456},{"id":1457,"body":1458},"33364d76-077d-411d-996c-9da95986ad05",[1459],{"_uid":1460,"link":1461,"image":1463,"title":1467,"component":1468},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1462,"target":790,"linktype":13,"fieldtype":14,"cached_url":1462},"https://youtu.be/lOA9rPKcLSI",{"id":1464,"alt":1465,"name":7,"focus":7,"title":1465,"filename":1466,"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":750,"attrs":1470,"content":1471},{"level":752},[1472],{"text":1404,"type":744},{"type":740,"content":1474},[1475,1477,1485],{"text":1476,"type":744},"A ",{"text":1478,"type":744,"marks":1479},"traditional Chinese medicine",[1480,1484],{"type":787,"attrs":1481},{"href":1482,"uuid":48,"anchor":48,"custom":1483,"target":790,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1251},{"text":1486,"type":744},", 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":750,"attrs":1488,"content":1489},{"level":758},[1490],{"text":1491,"type":744},"Benefits of Muscle Scraping",{"type":865,"content":1493},[1494,1500,1506,1512,1518],{"type":868,"content":1495},[1496],{"type":740,"content":1497},[1498],{"text":1499,"type":744},"Improves blood circulation",{"type":868,"content":1501},[1502],{"type":740,"content":1503},[1504],{"text":1505,"type":744},"Increases range of motion in the muscle",{"type":868,"content":1507},[1508],{"type":740,"content":1509},[1510],{"text":1511,"type":744},"Relieves muscle pain or stiffness",{"type":868,"content":1513},[1514],{"type":740,"content":1515},[1516],{"text":1517,"type":744},"Promotes metabolic cell repair",{"type":868,"content":1519},[1520],{"type":740,"content":1521},[1522],{"text":1523,"type":744},"Stimulates muscle healing and recovery",{"type":750,"attrs":1525,"content":1526},{"level":752},[1527],{"text":1412,"type":744},{"type":740,"content":1529},[1530],{"text":1411,"type":744},{"type":750,"attrs":1532,"content":1533},{"level":752},[1534],{"text":1416,"type":744},{"type":740,"content":1536},[1537],{"text":1415,"type":744},{"type":750,"attrs":1539,"content":1540},{"level":752},[1541],{"text":1420,"type":744},{"type":740,"content":1543},[1544],{"text":1419,"type":744},{"type":750,"attrs":1546,"content":1547},{"level":752},[1548],{"text":1424,"type":744},{"type":740,"content":1550},[1551],{"text":1552,"type":744},"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":750,"attrs":1554,"content":1555},{"level":752},[1556],{"text":1428,"type":744},{"type":740,"content":1558},[1559],{"text":1427,"type":744},{"type":750,"attrs":1561,"content":1562},{"level":752},[1563],{"text":1432,"type":744},{"type":740,"content":1565},[1566],{"text":1431,"type":744},{"type":750,"attrs":1568,"content":1569},{"level":752},[1570],{"text":1571,"type":744},"Muscle Scraping - Smash or Pass?",{"type":740,"content":1573},[1574],{"text":1575,"type":744},"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":750,"attrs":1577,"content":1578},{"level":752},[1579],{"text":1580,"type":744},"Train and Recover Like a Fighter",{"type":740,"content":1582},[1583,1584,1590],{"text":1341,"type":744},{"text":1343,"type":744,"marks":1585},[1586,1589],{"type":787,"attrs":1587},{"href":1347,"uuid":48,"anchor":48,"custom":1588,"target":790,"linktype":13},{},{"type":1251},{"text":1351,"type":744},{"type":740,"content":1592},[1593],{"text":1594,"type":744},"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":1596,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1601,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1602,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1597,"component":118,"meta_info":1598,"meta_title":7,"block_image":1599,"cover_image":1600,"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":1605,"title":1606,"plugin":43,"description":1607},"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":1609,"alt":1610,"name":7,"focus":7,"title":1610,"filename":1611,"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,[1160],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1622,"created_at":1623,"published_at":1624,"updated_at":1625,"id":1626,"uuid":1627,"content":1628,"slug":1792,"full_slug":1793,"sort_by_date":48,"position":1794,"tag_list":1795,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1796,"first_published_at":1797,"release_id":48,"lang":60,"path":1164,"alternates":1798,"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":1629,"faqs":1630,"title":1622,"topic":1639,"author":1654,"content":1655,"category":1773,"schedule":1781,"component":1147,"meta_info":1782,"cover_image":1786,"description":1790,"contributors":1791},"357626bb-6aad-48f7-8c87-99219b73aed0",[1631,1635],{"_uid":1632,"answer":1633,"question":1634,"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":1636,"answer":1637,"question":1638,"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":1640,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1652,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1653,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1641,"component":39,"meta_info":1649,"block_image":1650,"cover_image":1651,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1642,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1647,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1648,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1643,"component":118,"meta_info":1644,"meta_title":7,"block_image":1645,"cover_image":1646,"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":737,"content":1656},[1657,1661,1665,1679,1683,1686,1691,1705,1729,1753,1758,1769],{"type":740,"content":1658},[1659],{"text":1660,"type":744},"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":750,"attrs":1662,"content":1663},{"level":752},[1664],{"text":1634,"type":744},{"type":740,"content":1666},[1667,1669,1677],{"text":1668,"type":744},"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":1670,"type":744,"marks":1671},"FightCamp app",[1672,1676],{"type":787,"attrs":1673},{"href":1674,"uuid":48,"anchor":48,"custom":1675,"target":790,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1251},{"text":1678,"type":744}," are all examples of fitness goals.",{"type":750,"attrs":1680,"content":1681},{"level":752},[1682],{"text":1638,"type":744},{"type":740,"content":1684},[1685],{"text":1637,"type":744},{"type":750,"attrs":1687,"content":1688},{"level":752},[1689],{"text":1690,"type":744},"Setting Your Goals",{"type":740,"content":1692},[1693,1695,1703],{"text":1694,"type":744},"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":1696,"type":744,"marks":1697},"SMART goals",[1698,1702],{"type":787,"attrs":1699},{"href":1700,"uuid":48,"anchor":48,"custom":1701,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1251},{"text":1704,"type":744}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":740,"content":1706},[1707,1709,1717,1719,1727],{"text":1708,"type":744},"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":1710,"type":744,"marks":1711},"accountability partners",[1712,1716],{"type":787,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"custom":1715,"target":790,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1251},{"text":1718,"type":744},". People who have someone they are accountable to are ",{"text":1720,"type":744,"marks":1721},"95% more likely to hit their goals",[1722,1726],{"type":787,"attrs":1723},{"href":1724,"uuid":48,"anchor":48,"custom":1725,"target":790,"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":1251},{"text":1728,"type":744},". ",{"type":740,"content":1730},[1731,1733,1741,1743,1751],{"text":1732,"type":744},"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":1734,"type":744,"marks":1735},"FightCamp Community",[1736,1740],{"type":787,"attrs":1737},{"href":1738,"uuid":48,"anchor":48,"custom":1739,"target":790,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1251},{"text":1742,"type":744}," and tag the ",{"text":1744,"type":744,"marks":1745},"Trainers",[1746,1750],{"type":787,"attrs":1747},{"href":1748,"uuid":48,"anchor":48,"custom":1749,"target":790,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1251},{"text":1752,"type":744}," and me and we’ll help you stay accountable. ",{"type":750,"attrs":1754,"content":1755},{"level":752},[1756],{"text":1757,"type":744},"Train Like a Fighter",{"type":740,"content":1759},[1760,1761,1767],{"text":1341,"type":744},{"text":1343,"type":744,"marks":1762},[1763,1766],{"type":787,"attrs":1764},{"href":1347,"uuid":48,"anchor":48,"custom":1765,"target":790,"linktype":13},{},{"type":1251},{"text":1768,"type":744}," 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":740,"content":1770},[1771],{"text":1772,"type":744},"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":1774,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1779,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1780,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1775,"component":118,"meta_info":1776,"meta_title":7,"block_image":1777,"cover_image":1778,"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":1783,"title":1784,"plugin":43,"description":1785},"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":1787,"alt":1788,"name":7,"focus":7,"title":1788,"filename":1789,"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,[1160],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1800,"created_at":1801,"published_at":1802,"updated_at":1803,"id":1804,"uuid":1805,"content":1806,"slug":2297,"full_slug":2298,"sort_by_date":48,"position":2299,"tag_list":2300,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2301,"first_published_at":2302,"release_id":48,"lang":60,"path":1164,"alternates":2303,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1807,"faqs":1808,"title":1800,"topic":1829,"author":1844,"content":1845,"category":2279,"schedule":2287,"component":1147,"meta_info":2288,"cover_image":2292,"description":2295,"contributors":2296},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1809,1813,1817,1821,1825],{"_uid":1810,"answer":1811,"question":1812,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1814,"answer":1815,"question":1816,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1818,"answer":1819,"question":1820,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1822,"answer":1823,"question":1824,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1826,"answer":1827,"question":1828,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1830,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1842,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1843,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1831,"component":39,"meta_info":1839,"block_image":1840,"cover_image":1841,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1832,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1837,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1838,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1833,"component":118,"meta_info":1834,"meta_title":7,"block_image":1835,"cover_image":1836,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":737,"content":1846},[1847,1875,1887,1907,1912,1916,1921,1939,1944,1972,1977,2012,2017,2021,2025,2030,2034,2039,2043,2048,2059,2145,2150,2154,2165,2197,2202,2206,2211,2215,2220,2224,2229,2239,2266,2270],{"type":740,"content":1848},[1849,1851,1857,1859,1865,1867,1873],{"text":1850,"type":744},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1852,"type":744,"marks":1853},"cardiovascular disease",[1854],{"type":787,"attrs":1855},{"href":1856,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1858,"type":744},", ",{"text":1860,"type":744,"marks":1861},"diabetes",[1862],{"type":787,"attrs":1863},{"href":1864,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1866,"type":744},", and some types of ",{"text":1868,"type":744,"marks":1869},"cancer",[1870],{"type":787,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1874,"type":744},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":765,"attrs":1876},{"id":1877,"body":1878},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1879],{"url":1880,"_uid":1881,"image":1882,"component":777,"copyright_details":1886},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1883,"alt":1884,"name":7,"focus":48,"title":1884,"filename":1885,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":740,"content":1888},[1889,1891,1897,1899,1905],{"text":1890,"type":744},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1892,"type":744,"marks":1893},"improve athletic performance",[1894],{"type":787,"attrs":1895},{"href":1896,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1898,"type":744},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1900,"type":744,"marks":1901},"protein needs",[1902],{"type":787,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1906,"type":744}," as a boxer.",{"type":750,"attrs":1908,"content":1909},{"level":752},[1910],{"text":1911,"type":744},"How a Plant-Based Diet Supports Exercise Performance",{"type":740,"content":1913},[1914],{"text":1915,"type":744},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":750,"attrs":1917,"content":1918},{"level":758},[1919],{"text":1920,"type":744},"Cardiovascular Health",{"type":740,"content":1922},[1923,1929,1931,1937],{"text":1924,"type":744,"marks":1925},"Research",[1926],{"type":787,"attrs":1927},{"href":1928,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1930,"type":744}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1932,"type":744,"marks":1933},"study",[1934],{"type":787,"attrs":1935},{"href":1936,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1938,"type":744}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":750,"attrs":1940,"content":1941},{"level":758},[1942],{"text":1943,"type":744},"Inflammation",{"type":740,"content":1945},[1946,1948,1954,1956,1962,1964,1970],{"text":1947,"type":744},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1949,"type":744,"marks":1950},"antioxidants and anti-inflammatory",[1951],{"type":787,"attrs":1952},{"href":1953,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1955,"type":744}," properties, thus helping reduce systemic ",{"text":1957,"type":744,"marks":1958},"inflammation and oxidative stress",[1959],{"type":787,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1963,"type":744},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1965,"type":744,"marks":1966},"exercise-induced oxidative stress",[1967],{"type":787,"attrs":1968},{"href":1969,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1971,"type":744}," and inflammation. ",{"type":750,"attrs":1973,"content":1974},{"level":758},[1975],{"text":1976,"type":744},"Energy and Body Composition",{"type":740,"content":1978},[1979,1981,1987,1988,1994,1996,2002,2004,2010],{"text":1980,"type":744},"Plant-based diets have also been shown to effectively ",{"text":1982,"type":744,"marks":1983},"reduce body weight",[1984],{"type":787,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1858,"type":744},{"text":1989,"type":744,"marks":1990},"BMI",[1991],{"type":787,"attrs":1992},{"href":1993,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1995,"type":744},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1997,"type":744,"marks":1998},"complex carbohydrates",[1999],{"type":787,"attrs":2000},{"href":2001,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2003,"type":744},", which are essential for an athlete’s ",{"text":2005,"type":744,"marks":2006},"glycogen storage",[2007],{"type":787,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2011,"type":744}," and performance. ",{"type":750,"attrs":2013,"content":2014},{"level":752},[2015],{"text":2016,"type":744},"How About Amino Acids?",{"type":740,"content":2018},[2019],{"text":2020,"type":744},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":740,"content":2022},[2023],{"text":2024,"type":744},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":750,"attrs":2026,"content":2027},{"level":752},[2028],{"text":2029,"type":744},"OK, This Sounds Great. But Where Do I Start?",{"type":740,"content":2031},[2032],{"text":2033,"type":744},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":750,"attrs":2035,"content":2036},{"level":758},[2037],{"text":2038,"type":744},"1. Know Where to Get Your Protein From ",{"type":740,"content":2040},[2041],{"text":2042,"type":744},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":750,"attrs":2044,"content":2045},{"level":758},[2046],{"text":2047,"type":744},"Plant-Based Protein Source & Protein Per Serving Size",{"type":765,"attrs":2049},{"id":1877,"body":2050},[2051],{"url":2052,"_uid":2053,"image":2054,"component":777,"copyright_details":2058},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2055,"alt":2056,"name":7,"focus":48,"title":2056,"filename":2057,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":865,"content":2060},[2061,2067,2073,2079,2085,2091,2097,2103,2109,2115,2121,2127,2133,2139],{"type":868,"content":2062},[2063],{"type":740,"content":2064},[2065],{"text":2066,"type":744},"Pea Protein Powder (2 scoops) = 27 grams",{"type":868,"content":2068},[2069],{"type":740,"content":2070},[2071],{"text":2072,"type":744},"Tempeh (½ cup) = 15 grams",{"type":868,"content":2074},[2075],{"type":740,"content":2076},[2077],{"text":2078,"type":744},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":868,"content":2080},[2081],{"type":740,"content":2082},[2083],{"text":2084,"type":744},"Tofu (3 oz) = 10 grams",{"type":868,"content":2086},[2087],{"type":740,"content":2088},[2089],{"text":2090,"type":744},"Edamame (½ cup) = 9 grams",{"type":868,"content":2092},[2093],{"type":740,"content":2094},[2095],{"text":2096,"type":744},"Lentils (½ cup) = 9 grams",{"type":868,"content":2098},[2099],{"type":740,"content":2100},[2101],{"text":2102,"type":744},"Hemp Seeds (3 tbsp) = 9 grams",{"type":868,"content":2104},[2105],{"type":740,"content":2106},[2107],{"text":2108,"type":744},"Beans (½ cup) = 8 grams",{"type":868,"content":2110},[2111],{"type":740,"content":2112},[2113],{"text":2114,"type":744},"Peanut Butter (2 tbsp) = 8 grams",{"type":868,"content":2116},[2117],{"type":740,"content":2118},[2119],{"text":2120,"type":744},"Chickpeas (½ cup) = 7 grams",{"type":868,"content":2122},[2123],{"type":740,"content":2124},[2125],{"text":2126,"type":744},"Chia Seeds (2 tbsp) = 6 grams",{"type":868,"content":2128},[2129],{"type":740,"content":2130},[2131],{"text":2132,"type":744},"Sunflower Seeds (¼ cup) = 6 grams",{"type":868,"content":2134},[2135],{"type":740,"content":2136},[2137],{"text":2138,"type":744},"Quinoa, cooked (½ cup) = 6 grams",{"type":868,"content":2140},[2141],{"type":740,"content":2142},[2143],{"text":2144,"type":744},"Oatmeal (½ cup) = 5 grams",{"type":750,"attrs":2146,"content":2147},{"level":758},[2148],{"text":2149,"type":744},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":740,"content":2151},[2152],{"text":2153,"type":744},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":765,"attrs":2155},{"id":1877,"body":2156},[2157],{"url":2158,"_uid":2159,"image":2160,"component":777,"copyright_details":2164},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2161,"alt":2162,"name":7,"focus":48,"title":2162,"filename":2163,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":865,"content":2166},[2167,2173,2179,2185,2191],{"type":868,"content":2168},[2169],{"type":740,"content":2170},[2171],{"text":2172,"type":744},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":868,"content":2174},[2175],{"type":740,"content":2176},[2177],{"text":2178,"type":744},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":868,"content":2180},[2181],{"type":740,"content":2182},[2183],{"text":2184,"type":744},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":868,"content":2186},[2187],{"type":740,"content":2188},[2189],{"text":2190,"type":744},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":868,"content":2192},[2193],{"type":740,"content":2194},[2195],{"text":2196,"type":744},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":750,"attrs":2198,"content":2199},{"level":758},[2200],{"text":2201,"type":744},"3. Set Small, Realistic Goals",{"type":740,"content":2203},[2204],{"text":2205,"type":744},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":750,"attrs":2207,"content":2208},{"level":758},[2209],{"text":2210,"type":744},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":740,"content":2212},[2213],{"text":2214,"type":744},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":750,"attrs":2216,"content":2217},{"level":758},[2218],{"text":2219,"type":744},"5. Don’t Aim for Perfection",{"type":740,"content":2221},[2222],{"text":2223,"type":744},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":750,"attrs":2225,"content":2226},{"level":752},[2227],{"text":2228,"type":744},"The Real MVP",{"type":765,"attrs":2230},{"id":1877,"body":2231},[2232],{"url":2233,"_uid":2234,"image":2235,"component":777,"copyright_details":2238},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2236,"alt":2162,"name":7,"focus":48,"title":2162,"filename":2237,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":740,"content":2240},[2241,2243,2249,2251,2257,2259,2264],{"text":2242,"type":744},"A well-planned plant-based diet is ",{"text":2244,"type":744,"marks":2245},"nutritionally adequate",[2246],{"type":787,"attrs":2247},{"href":2248,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2250,"type":744}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":2252,"type":744,"marks":2253},"anti-inflammatory",[2254],{"type":787,"attrs":2255},{"href":2256,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2258,"type":744},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":813,"type":744,"marks":2260},[2261],{"type":787,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2265,"type":744},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":750,"attrs":2267,"content":2268},{"level":752},[2269],{"text":1757,"type":744},{"type":740,"content":2271},[2272,2273,2277],{"text":1341,"type":744},{"text":1343,"type":744,"marks":2274},[2275],{"type":787,"attrs":2276},{"href":1347,"uuid":48,"anchor":48,"target":790,"linktype":13},{"text":2278,"type":744}," 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":2280,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2285,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2281,"component":118,"meta_info":2282,"meta_title":7,"block_image":2283,"cover_image":2284,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2289,"title":2290,"plugin":43,"description":2291},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2293,"alt":2056,"name":7,"focus":48,"title":2056,"filename":2294,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[1160],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2305,"created_at":2306,"published_at":2307,"updated_at":2308,"id":2309,"uuid":2310,"content":2311,"slug":2580,"full_slug":2581,"sort_by_date":48,"position":2582,"tag_list":2583,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2584,"first_published_at":2307,"release_id":48,"lang":60,"path":1164,"alternates":2585,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":2312,"faqs":2313,"title":2305,"topic":2342,"author":720,"content":2357,"category":2563,"schedule":2571,"component":1147,"meta_info":2572,"cover_image":2575,"description":2574,"contributors":2579},"b2b1146f-442b-421a-a956-85a2c819c1b2",[2314,2318,2322,2326,2330,2334,2338],{"_uid":2315,"answer":2316,"question":2317,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":2319,"answer":2320,"question":2321,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":2323,"answer":2324,"question":2325,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":2327,"answer":2328,"question":2329,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":2331,"answer":2332,"question":2333,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":2335,"answer":2336,"question":2337,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":2339,"answer":2340,"question":2341,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2343,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2355,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2356,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2344,"component":39,"meta_info":2352,"block_image":2353,"cover_image":2354,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2345,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2350,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2351,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2346,"component":118,"meta_info":2347,"meta_title":7,"block_image":2348,"cover_image":2349,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":2358},[2359,2379,2383,2389,2401,2405,2410,2422,2427,2431,2451,2463,2467,2478,2483,2487,2499,2503,2514,2519,2530,2533,2538,2550,2554],{"type":740,"content":2360},[2361,2363,2369,2371,2377],{"text":2362,"type":744},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":2364,"type":744,"marks":2365},"overall mental health",[2366],{"type":787,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2370,"type":744},". Then, there are the physical benefits, from ",{"text":2372,"type":744,"marks":2373},"boosting endurance",[2374],{"type":787,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":2378,"type":744}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":740,"content":2380},[2381],{"text":2382,"type":744},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":750,"attrs":2384,"content":2385},{"level":752},[2386,2388],{"text":2387,"type":744},"Ways Exercise Can Help You Maximize Sleep",{"type":763},{"type":765,"attrs":2390},{"id":2391,"body":2392},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[2393],{"url":2394,"_uid":2395,"image":2396,"component":777,"copyright_details":2400},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":2397,"alt":2398,"name":7,"focus":48,"title":2398,"filename":2399,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":740,"content":2402},[2403],{"text":2404,"type":744},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":750,"attrs":2406,"content":2407},{"level":758},[2408],{"text":2409,"type":744},"1. Decreases Sleep Onset",{"type":740,"content":2411},[2412,2414,2420],{"text":2413,"type":744},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":2415,"type":744,"marks":2416},"Sleep onset",[2417],{"type":787,"attrs":2418},{"href":2419,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":2421,"type":744},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":750,"attrs":2423,"content":2424},{"level":758},[2425],{"text":2426,"type":744},"2. Enhances Restorative and REM Sleep",{"type":740,"content":2428},[2429],{"text":2430,"type":744},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":865,"content":2432},[2433,2439,2445],{"type":868,"content":2434},[2435],{"type":740,"content":2436},[2437],{"text":2438,"type":744},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":868,"content":2440},[2441],{"type":740,"content":2442},[2443],{"text":2444,"type":744},"Stage 2 - You are in a light sleep mode",{"type":868,"content":2446},[2447],{"type":740,"content":2448},[2449],{"text":2450,"type":744},"Stage 3 - You are in a deep sleep mode",{"type":740,"content":2452},[2453,2455,2461],{"text":2454,"type":744},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":2456,"type":744,"marks":2457},"REM sleep",[2458],{"type":787,"attrs":2459},{"href":2460,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":2462,"type":744}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":740,"content":2464},[2465],{"text":2466,"type":744},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":740,"content":2468},[2469,2471,2476],{"text":2470,"type":744},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1932,"type":744,"marks":2472},[2473],{"type":787,"attrs":2474},{"href":2475,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":2477,"type":744}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":750,"attrs":2479,"content":2480},{"level":758},[2481],{"text":2482,"type":744},"3. Improves Sleep Quality",{"type":740,"content":2484},[2485],{"text":2486,"type":744},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":740,"content":2488},[2489,2491,2497],{"text":2490,"type":744},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":2492,"type":744,"marks":2493},"analysis",[2494],{"type":787,"attrs":2495},{"href":2496,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":2498,"type":744}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":740,"content":2500},[2501],{"text":2502,"type":744},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":740,"content":2504},[2505,2507,2512],{"text":2506,"type":744},"Numerous ",{"text":1089,"type":744,"marks":2508},[2509],{"type":787,"attrs":2510},{"href":2511,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":2513,"type":744}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":750,"attrs":2515,"content":2516},{"level":752},[2517],{"text":2518,"type":744},"Better Sleep for Better Performance",{"type":765,"attrs":2520},{"id":2391,"body":2521},[2522],{"url":2523,"_uid":2524,"image":2525,"component":777,"copyright_details":2529},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":2526,"alt":2527,"name":7,"focus":48,"title":2527,"filename":2528,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":740,"content":2531},[2532],{"text":2340,"type":744},{"type":750,"attrs":2534,"content":2535},{"level":752},[2536],{"text":2537,"type":744},"Sleeping for Success",{"type":740,"content":2539},[2540,2542,2548],{"text":2541,"type":744},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":2543,"type":744,"marks":2544},"recovery",[2545],{"type":787,"attrs":2546},{"href":2547,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2549,"type":744}," means better training performance.",{"type":750,"attrs":2551,"content":2552},{"level":752},[2553],{"text":1757,"type":744},{"type":740,"content":2555},[2556,2557,2561],{"text":1341,"type":744},{"text":1343,"type":744,"marks":2558},[2559],{"type":787,"attrs":2560},{"href":1347,"uuid":48,"anchor":48,"target":790,"linktype":13},{"text":2562,"type":744}," 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":2564,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2569,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2565,"component":118,"meta_info":2566,"meta_title":7,"block_image":2567,"cover_image":2568,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":2573,"title":2305,"plugin":43,"description":2574},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":2576,"alt":2577,"name":7,"focus":48,"title":2577,"filename":2578,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1160],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":2587,"created_at":2588,"published_at":2589,"updated_at":2590,"id":2591,"uuid":2592,"content":2593,"slug":3285,"full_slug":3286,"sort_by_date":48,"position":3287,"tag_list":3288,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":3289,"first_published_at":3290,"release_id":48,"lang":60,"path":1164,"alternates":3291,"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":2594,"faqs":2595,"title":2587,"topic":2620,"author":1844,"content":2635,"category":3267,"schedule":3275,"component":1147,"meta_info":3276,"cover_image":3280,"description":3279,"contributors":3284},"9c166086-b6e1-4580-98ef-83e9d633fa12",[2596,2600,2604,2608,2612,2616],{"_uid":2597,"answer":2598,"question":2599,"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":2601,"answer":2602,"question":2603,"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":2605,"answer":2606,"question":2607,"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":2609,"answer":2610,"question":2611,"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":2613,"answer":2614,"question":2615,"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":2617,"answer":2618,"question":2619,"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":2621,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2633,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2634,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2622,"component":39,"meta_info":2630,"block_image":2631,"cover_image":2632,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2623,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2628,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2629,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2624,"component":118,"meta_info":2625,"meta_title":7,"block_image":2626,"cover_image":2627,"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":737,"content":2636},[2637,2641,2646,2651,2663,2675,2679,2723,2727,2769,2774,2784,2795,2798,2848,2851,2867,2872,2882,2892,2895,2933,2936,2958,2963,2973,2985,2989,3039,3042,3119,3124,3134,3146,3149,3199,3202,3242,3247,3251,3256,3264],{"type":740,"content":2638},[2639],{"text":2640,"type":744},"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":750,"attrs":2642,"content":2643},{"level":752},[2644],{"text":2645,"type":744},"5 Easy and Healthy Thanksgiving Appetizers",{"type":750,"attrs":2647,"content":2648},{"level":758},[2649],{"text":2650,"type":744},"Black Rice Stuffed Mushrooms",{"type":765,"attrs":2652},{"id":2653,"body":2654},"d3b7671f-2997-4806-98b1-f839705e6dcc",[2655],{"url":2656,"_uid":2657,"image":2658,"component":777,"copyright_details":2662},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":2659,"alt":2660,"name":7,"focus":7,"title":2660,"filename":2661,"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":740,"content":2664},[2665,2667,2673],{"text":2666,"type":744},"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":2668,"type":744,"marks":2669},"immune health",[2670],{"type":787,"attrs":2671},{"href":2672,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":2674,"type":744},". 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":740,"content":2676},[2677],{"text":2678,"type":744},"Ingredients: ",{"type":865,"content":2680},[2681,2687,2693,2699,2705,2711,2717],{"type":868,"content":2682},[2683],{"type":740,"content":2684},[2685],{"text":2686,"type":744},"1/2 cup black rice (or wild rice)",{"type":868,"content":2688},[2689],{"type":740,"content":2690},[2691],{"text":2692,"type":744},"1 cup vegetable stock",{"type":868,"content":2694},[2695],{"type":740,"content":2696},[2697],{"text":2698,"type":744},"1 10-ounce package of baby portobello mushrooms",{"type":868,"content":2700},[2701],{"type":740,"content":2702},[2703],{"text":2704,"type":744},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":868,"content":2706},[2707],{"type":740,"content":2708},[2709],{"text":2710,"type":744},"1/4 cup raw walnuts, crushed",{"type":868,"content":2712},[2713],{"type":740,"content":2714},[2715],{"text":2716,"type":744},"Cooking oil spray",{"type":868,"content":2718},[2719],{"type":740,"content":2720},[2721],{"text":2722,"type":744},"Salt and pepper to taste ",{"type":740,"content":2724},[2725],{"text":2726,"type":744},"Directions:",{"type":2728,"attrs":2729,"content":2732},"ordered_list",{"order":2730},{"order":2731},1,[2733,2739,2745,2751,2757,2763],{"type":868,"content":2734},[2735],{"type":740,"content":2736},[2737],{"text":2738,"type":744},"Preheat oven to 375°F ",{"type":868,"content":2740},[2741],{"type":740,"content":2742},[2743],{"text":2744,"type":744},"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":868,"content":2746},[2747],{"type":740,"content":2748},[2749],{"text":2750,"type":744},"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":868,"content":2752},[2753],{"type":740,"content":2754},[2755],{"text":2756,"type":744},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":868,"content":2758},[2759],{"type":740,"content":2760},[2761],{"text":2762,"type":744},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":868,"content":2764},[2765],{"type":740,"content":2766},[2767],{"text":2768,"type":744},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":750,"attrs":2770,"content":2771},{"level":758},[2772],{"text":2773,"type":744},"White Bean Dip",{"type":765,"attrs":2775},{"id":2653,"body":2776},[2777],{"url":2778,"_uid":2779,"image":2780,"component":777,"copyright_details":2783},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":2781,"alt":2660,"name":7,"focus":7,"title":2660,"filename":2782,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":740,"content":2785},[2786,2787,2793],{"text":1476,"type":744},{"text":2788,"type":744,"marks":2789},"protein",[2790],{"type":787,"attrs":2791},{"href":2792,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":2794,"type":744}," 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":740,"content":2796},[2797],{"text":2678,"type":744},{"type":865,"content":2799},[2800,2806,2812,2818,2824,2830,2836,2842],{"type":868,"content":2801},[2802],{"type":740,"content":2803},[2804],{"text":2805,"type":744},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":868,"content":2807},[2808],{"type":740,"content":2809},[2810],{"text":2811,"type":744},"2 tablespoons olive oil ",{"type":868,"content":2813},[2814],{"type":740,"content":2815},[2816],{"text":2817,"type":744},"1-2 tablespoons water",{"type":868,"content":2819},[2820],{"type":740,"content":2821},[2822],{"text":2823,"type":744},"Juice of ½ lemon",{"type":868,"content":2825},[2826],{"type":740,"content":2827},[2828],{"text":2829,"type":744},"1 small garlic clove, peeled ",{"type":868,"content":2831},[2832],{"type":740,"content":2833},[2834],{"text":2835,"type":744},"1/2 teaspoon salt",{"type":868,"content":2837},[2838],{"type":740,"content":2839},[2840],{"text":2841,"type":744},"Ground pepper to taste ",{"type":868,"content":2843},[2844],{"type":740,"content":2845},[2846],{"text":2847,"type":744},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":740,"content":2849},[2850],{"text":2726,"type":744},{"type":2728,"attrs":2852,"content":2854},{"order":2853},{"order":2731},[2855,2861],{"type":868,"content":2856},[2857],{"type":740,"content":2858},[2859],{"text":2860,"type":744},"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":868,"content":2862},[2863],{"type":740,"content":2864},[2865],{"text":2866,"type":744},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":750,"attrs":2868,"content":2869},{"level":758},[2870],{"text":2871,"type":744},"Sundried Tomato and Olive Tapenade",{"type":765,"attrs":2873},{"id":2653,"body":2874},[2875],{"url":2876,"_uid":2877,"image":2878,"component":777,"copyright_details":2881},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":2879,"alt":2660,"name":7,"focus":7,"title":2660,"filename":2880,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":740,"content":2883},[2884,2886,2890],{"text":2885,"type":744},"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":2252,"type":744,"marks":2887},[2888],{"type":787,"attrs":2889},{"href":2256,"uuid":48,"anchor":48,"target":790,"linktype":13},{"text":2891,"type":744}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":740,"content":2893},[2894],{"text":2678,"type":744},{"type":865,"content":2896},[2897,2903,2909,2915,2921,2927],{"type":868,"content":2898},[2899],{"type":740,"content":2900},[2901],{"text":2902,"type":744},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":868,"content":2904},[2905],{"type":740,"content":2906},[2907],{"text":2908,"type":744},"2 cups olives, drained and pitted",{"type":868,"content":2910},[2911],{"type":740,"content":2912},[2913],{"text":2914,"type":744},"2 cloves garlic, minced",{"type":868,"content":2916},[2917],{"type":740,"content":2918},[2919],{"text":2920,"type":744},"2 tablespoons olive oil",{"type":868,"content":2922},[2923],{"type":740,"content":2924},[2925],{"text":2926,"type":744},"3 tablespoons lemon juice",{"type":868,"content":2928},[2929],{"type":740,"content":2930},[2931],{"text":2932,"type":744},"1/3 cup fresh basil",{"type":740,"content":2934},[2935],{"text":2726,"type":744},{"type":2728,"attrs":2937,"content":2939},{"order":2938},{"order":2731},[2940,2946,2952],{"type":868,"content":2941},[2942],{"type":740,"content":2943},[2944],{"text":2945,"type":744},"Add all the ingredients to a food processor",{"type":868,"content":2947},[2948],{"type":740,"content":2949},[2950],{"text":2951,"type":744},"Pulse until combined, scraping down the sides as needed",{"type":868,"content":2953},[2954],{"type":740,"content":2955},[2956],{"text":2957,"type":744},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":750,"attrs":2959,"content":2960},{"level":758},[2961],{"text":2962,"type":744},"Roasted Beet Hummus ",{"type":765,"attrs":2964},{"id":2653,"body":2965},[2966],{"url":2967,"_uid":2968,"image":2969,"component":777,"copyright_details":2972},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2970,"alt":2660,"name":7,"focus":7,"title":2660,"filename":2971,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":740,"content":2974},[2975,2977,2983],{"text":2976,"type":744},"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":2978,"type":744,"marks":2979},"boxer’s diet",[2980],{"type":787,"attrs":2981},{"href":2982,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":2984,"type":744},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":740,"content":2986},[2987],{"text":2988,"type":744},"Ingredients:",{"type":865,"content":2990},[2991,2997,3003,3009,3015,3021,3027,3033],{"type":868,"content":2992},[2993],{"type":740,"content":2994},[2995],{"text":2996,"type":744},"1 small beet",{"type":868,"content":2998},[2999],{"type":740,"content":3000},[3001],{"text":3002,"type":744},"1 15-ounce can of cooked chickpeas, drained",{"type":868,"content":3004},[3005],{"type":740,"content":3006},[3007],{"text":3008,"type":744},"Juice of 1/2 lemon",{"type":868,"content":3010},[3011],{"type":740,"content":3012},[3013],{"text":3014,"type":744},"2 garlic cloves, minced",{"type":868,"content":3016},[3017],{"type":740,"content":3018},[3019],{"text":3020,"type":744},"2 tablespoons tahini",{"type":868,"content":3022},[3023],{"type":740,"content":3024},[3025],{"text":3026,"type":744},"1/4 cup olive oil  ",{"type":868,"content":3028},[3029],{"type":740,"content":3030},[3031],{"text":3032,"type":744},"1 teaspoon salt",{"type":868,"content":3034},[3035],{"type":740,"content":3036},[3037],{"text":3038,"type":744},"Pepper to taste ",{"type":740,"content":3040},[3041],{"text":2726,"type":744},{"type":2728,"attrs":3043,"content":3045},{"order":3044},{"order":2731},[3046,3095,3101,3107,3113],{"type":868,"content":3047},[3048,3052],{"type":740,"content":3049},[3050],{"text":3051,"type":744},"Roast the beet: ",{"type":865,"content":3053},[3054,3059,3065,3071,3077,3083,3089],{"type":868,"content":3055},[3056],{"type":740,"content":3057},[3058],{"text":2738,"type":744},{"type":868,"content":3060},[3061],{"type":740,"content":3062},[3063],{"text":3064,"type":744},"Remove the stem and the roots from the beet ",{"type":868,"content":3066},[3067],{"type":740,"content":3068},[3069],{"text":3070,"type":744},"Wash under water until clean ",{"type":868,"content":3072},[3073],{"type":740,"content":3074},[3075],{"text":3076,"type":744},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":868,"content":3078},[3079],{"type":740,"content":3080},[3081],{"text":3082,"type":744},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":868,"content":3084},[3085],{"type":740,"content":3086},[3087],{"text":3088,"type":744},"Let it cool to room temperature ",{"type":868,"content":3090},[3091],{"type":740,"content":3092},[3093],{"text":3094,"type":744},"Peel the skin off ",{"type":868,"content":3096},[3097],{"type":740,"content":3098},[3099],{"text":3100,"type":744},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":868,"content":3102},[3103],{"type":740,"content":3104},[3105],{"text":3106,"type":744},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":868,"content":3108},[3109],{"type":740,"content":3110},[3111],{"text":3112,"type":744},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":868,"content":3114},[3115],{"type":740,"content":3116},[3117],{"text":3118,"type":744},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":750,"attrs":3120,"content":3121},{"level":758},[3122],{"text":3123,"type":744},"Sweet Potato Bites",{"type":765,"attrs":3125},{"id":2653,"body":3126},[3127],{"url":3128,"_uid":3129,"image":3130,"component":777,"copyright_details":3133},{"id":7,"url":7,"linktype":771,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":3131,"alt":2660,"name":7,"focus":7,"title":2660,"filename":3132,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":740,"content":3135},[3136,3138,3144],{"text":3137,"type":744},"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":3139,"type":744,"marks":3140},"healthy fats",[3141],{"type":787,"attrs":3142},{"href":3143,"uuid":48,"anchor":48,"target":790,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":3145,"type":744}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":740,"content":3147},[3148],{"text":2988,"type":744},{"type":865,"content":3150},[3151,3157,3163,3169,3175,3181,3187,3193],{"type":868,"content":3152},[3153],{"type":740,"content":3154},[3155],{"text":3156,"type":744},"2 medium sweet potatoes",{"type":868,"content":3158},[3159],{"type":740,"content":3160},[3161],{"text":3162,"type":744},"1 large avocado, diced",{"type":868,"content":3164},[3165],{"type":740,"content":3166},[3167],{"text":3168,"type":744},"2 teaspoons sesame seeds",{"type":868,"content":3170},[3171],{"type":740,"content":3172},[3173],{"text":3174,"type":744},"Olive or avocado oil, for drizzling",{"type":868,"content":3176},[3177],{"type":740,"content":3178},[3179],{"text":3180,"type":744},"¼ cup red onion, diced",{"type":868,"content":3182},[3183],{"type":740,"content":3184},[3185],{"text":3186,"type":744},"½ lemon",{"type":868,"content":3188},[3189],{"type":740,"content":3190},[3191],{"text":3192,"type":744},"Fresh cilantro leaves, finely chopped",{"type":868,"content":3194},[3195],{"type":740,"content":3196},[3197],{"text":3198,"type":744},"Salt and pepper to taste",{"type":740,"content":3200},[3201],{"text":2726,"type":744},{"type":2728,"attrs":3203,"content":3205},{"order":3204},{"order":2731},[3206,3212,3218,3224,3230,3236],{"type":868,"content":3207},[3208],{"type":740,"content":3209},[3210],{"text":3211,"type":744},"Preheat the oven to 400°F",{"type":868,"content":3213},[3214],{"type":740,"content":3215},[3216],{"text":3217,"type":744},"Line a large baking sheet with parchment paper",{"type":868,"content":3219},[3220],{"type":740,"content":3221},[3222],{"text":3223,"type":744},"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":868,"content":3225},[3226],{"type":740,"content":3227},[3228],{"text":3229,"type":744},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":868,"content":3231},[3232],{"type":740,"content":3233},[3234],{"text":3235,"type":744},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":868,"content":3237},[3238],{"type":740,"content":3239},[3240],{"text":3241,"type":744},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":750,"attrs":3243,"content":3244},{"level":752},[3245],{"text":3246,"type":744},"A Healthier Feast",{"type":740,"content":3248},[3249],{"text":3250,"type":744},"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":750,"attrs":3252,"content":3253},{"level":752},[3254],{"text":3255,"type":744},"Eat & Train Like a Fighter",{"type":740,"content":3257},[3258,3259,3263],{"text":1341,"type":744},{"text":1343,"type":744,"marks":3260},[3261],{"type":787,"attrs":3262},{"href":1347,"uuid":48,"anchor":48,"target":790,"linktype":13},{"text":1351,"type":744},{"type":740,"content":3265},[3266],{"text":1594,"type":744},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3268,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3273,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3274,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3269,"component":118,"meta_info":3270,"meta_title":7,"block_image":3271,"cover_image":3272,"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":3277,"title":3278,"plugin":43,"description":3279},"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":3281,"alt":3282,"name":7,"focus":7,"title":3282,"filename":3283,"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,[1160],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":1147,"created_at":3293,"published_at":3294,"updated_at":3295,"id":3296,"uuid":3297,"content":3298,"slug":1147,"full_slug":3319,"sort_by_date":48,"position":446,"tag_list":3320,"is_startpage":9,"parent_id":3321,"meta_data":48,"group_id":3322,"first_published_at":3323,"release_id":48,"lang":60,"path":7,"alternates":3324,"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":3299,"component":3300,"meta_info":3301,"custom_content_list":3303},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3302,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3304,3309,3314],{"_uid":3305,"label":3306,"value":3307,"dev_id":3308,"component":744},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3310,"label":3311,"value":3312,"dev_id":3313,"component":744},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3315,"label":3316,"value":3317,"dev_id":3318,"component":744},"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",[],1787353521812]