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Refined Grains > Whole Grains\n2. Added Sugars > Natural Sugars\n3. High-Fat Animal Protein > Lean Meats or Plant-Based Protein\n4. Salty, Highly Processed Snacks > Multigrain and Veggie Snacks\n5. Fried Foods > Baked or Air-Fried Foods\n6. High-Fat Spreads, Dips, and Condiments > Nutrient-Dense Options\n","What are some healthy food swaps I can make?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"147f48b0-04c6-4445-aa5d-9094feaca314","Whole grains are different from refined grains as they contain the entire grain, including the bran and germ, where all of the fiber, vitamins, and minerals are found. Refined grains have been milled, a process that removes the bran and germ, and stripped of most of their B vitamins, minerals, such as iron and magnesium, vitamin E, and fiber. This means refined grains are far less nutritious and may spike blood sugar levels due to a lack of fiber. Whole grains are a heart-healthy swap that supports weight management and blood sugar maintenance. Here are some easy switches you can make to replace refined grains in your diet:\n- White rice → brown rice, quinoa, wild rice, or farro\n- White bread, bagel, or tortilla → whole wheat or sprouted bread, bagel, or tortilla\n- White, all-purpose flour → whole wheat, oat, buckwheat, spelt, or quinoa flour\n- Traditional pasta → whole wheat, chickpea, black bean, lentil, quinoa, or brown rice pasta\n- Grits or rice pudding → oats (oatmeal or overnight oats), quinoa, or buckwheat breakfast bowls","How can I replace refined grains with whole grains?",{"_uid":676,"answer":677,"question":678,"component":670},"7ad68064-e9bb-4a45-8548-bd7d33fb6c09","Added sugars are associated with an increased risk for diabetes, cardiovascular disease, and obesity. They are found in a variety of foods and beverages, including baked goods, pastries, frozen desserts, and even in foods deemed as “healthy,” such as granola, energy bars, flavored yogurt, cereals, iced tea, and fruit juices. Natural sugars, on the other hand, are found in fruits and come accompanied by several nutrients beneficial to health. Here are some ideas for how to swap out foods with added sugars for ones with natural sugars:\n- White sugar → date syrup, coconut sugar, maple syrup\n- Sugar-sweetened beverages (soda, teas, flavored coffee) → naturally sweetened soda alternatives, sparkling flavored water, unsweetened teas, sugar-free coffee flavoring\n- Flavored yogurt → plain yogurt with fresh fruits\n- Sugary granola bars (more than 5 grams per serving) → homemade granola bars or energy balls\n- High-sugar breakfast cereals → whole grain or sprouted cereal\n- Candy or milk chocolate → dark chocolate (70% cacao or higher)","How can I replace foods with added sugars with foods with natural sugars?",{"_uid":680,"answer":681,"question":682,"component":670},"b9b6f820-f2c7-45fd-a0eb-8ae7d8b749fa","Animal proteins are a major source of saturated fats, which contribute to weight gain and increased cholesterol levels. This in turn increases the risk for heart disease and stroke. Opting for leaner cuts of meat and incorporating more plant-based proteins is a great way to lower saturated fat intake and reduce the risk of developing chronic diseases. Here are some options for adding more lean meats and plant-based proteins to your diet in place of high-fat animal proteins:\n- Deli meats → whole-cut meat (rotisserie chicken or whole turkey)\n- Red meat → poultry (lean chicken or turkey), fish, and seafood\n- Animal-based proteins → plant-based proteins (tofu, tempeh, seitan, beans, lentils, chickpeas)\n- Chicken or tuna salad → chickpea salad\n- Whole egg → egg whites","How can I replace high-fat animal protein with lean meats or plant-based protein?",{"_uid":684,"answer":685,"question":686,"component":670},"cfec683c-e4d7-4415-8843-75dfe462aefb","Who doesn’t love a movie-time, savory snack? Unfortunately, oftentimes these come paired with loads of salt and oils, which is not a desirable combination for health. If you still crave that crunch, here are several healthier swaps you can make that will keep you satisfied and won’t wreak havoc on your health:\n- Potato chips → legume-based chips (made from beans or chickpeas) or veggie chips (made from cauliflower or sweet potato)\n- Tortilla chips → multigrain tortilla chips\n- Veggie puffs → cauliflower-based snacks, kale chips, or sweet potato chips\n- Plain crackers → whole grain crackers (make sure “whole grain” is the first ingredient) or multi-seed crackers\n- Buttery ‘movie popcorn’ → air-popped, lightly salted popcorn\n- Other healthy snack options: nuts, seeds, roasted chickpeas, edamame","How can I replace salty, highly processed snacks with multigrain and veggie snacks?",{"_uid":688,"answer":689,"question":690,"component":670},"a1d6ee44-aaf4-42bc-a85c-6615567b8685","Fried foods are high in sodium and saturated fats, which can promote plaque buildup in arteries, increasing the risk for cardiovascular disease. Better alternatives include air-frying or oven-baking commonly fried foods. Here are some ideas for you:\n- French fries → air-fried potato strips or oven-baked potato wedges\n- Deep-fried chicken → air-fried or oven-baked chicken\n- Fried dumplings → air-fried, pan-fried, or boiled dumplings\n- Onion rings → oven-baked onion rings\n- Deep-fried falafel → air-fried or oven-baked falafel\n- Fried crab cakes → air-fried or oven-baked crab cakes\n- Fried fish → pan-fried or oven-baked fish","How can I replace fried foods with baked or air-fried foods?",{"_uid":692,"answer":693,"question":694,"component":670},"4b710dff-8eae-4b5e-9b18-7619ce771c9a","Foods such as margarine, sour cream, and mayonnaise are staple items in many households. However, these foods are some of the highest in saturated fats, which raise cholesterol levels and increase the risk for cardiovascular disease. To still achieve that creaminess in your recipes and snacks, here are some healthier alternatives:\n- Butter or margarine → Olive oil, avocado spread, hummus\n- Cream cheese → Dairy-free cream cheese, hummus, or low-fat cottage cheese\n- Mayonnaise → Hummus, avocado spread, mustard\n- Sour cream → Greek yogurt, low-fat cottage cheese, silken tofu, dairy-free sour cream\n- Ranch dip → Yogurt-based dips, black bean dip, or hummus","How can I replace high-fat spreads, dips, and condiments with nutrient-dense options?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":696,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":698,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":728,"full_slug":729,"sort_by_date":48,"position":501,"tag_list":730,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":732,"first_published_at":733,"release_id":48,"lang":60,"path":48,"alternates":734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":718,"_uid":719,"name":720,"photo":721,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":725,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":726,"social_link_instagram":727,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":722,"alt":720,"name":720,"focus":48,"title":720,"filename":723,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":736,"content":737},"doc",[738,744,751,757,773,803,837,842,853,889,927,932,943,955,987,992,1003,1015,1053,1058,1069,1088,1132,1137,1148,1160,1192,1197,1209,1213,1218],{"type":739,"content":740},"paragraph",[741],{"text":742,"type":743},"How can you be the best boxer you can be? The answer could lie on your plate. The foods you eat regularly play a major role in how you perform in the ring and how well you recover. Most importantly, the foods you eat set the stage for long-term health (or illness). This is why it’s never too early to improve your daily eating habits. Overwhelmed by the thought of changing your diet?  We have good news – small changes can go a long way. Here are six easy healthy food swaps you can make today.","text",{"type":745,"attrs":746,"content":748},"heading",{"level":747},2,[749],{"text":750,"type":743},"Healthy Food Swaps",{"type":745,"attrs":752,"content":754},{"level":753},3,[755],{"text":756,"type":743},"1. Refined Grains > Whole Grains",{"type":758,"attrs":759},"blok",{"id":760,"body":761},"71f4baad-1ac2-4f48-aee5-e79fd7354e7d",[762],{"url":763,"_uid":765,"image":766,"component":771,"copyright_details":772},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"story","i-a08d17de-f009-4bf4-a5be-ac04e822b391",{"id":767,"alt":768,"name":7,"focus":48,"title":769,"filename":770,"copyright":7,"fieldtype":50},4356782,"Switch Refined Grains For Whole Grains","Refined Grains > Whole GrainsSwitch Refined Grains For Whole Grains","https://a.storyblok.com/f/115220/1100x1100/18d6f596fd/refined-grains_whole-grains.png","content_image",[],{"type":739,"content":774},[775,777,785,787,793,795,801],{"text":776,"type":743},"Whole grains are different from refined grains as they contain the entire grain, including the bran and germ, where all of the fiber, vitamins, and minerals are found. Refined grains have been milled, a process that removes the bran and germ, and stripped of most of their B vitamins, minerals, such as iron and magnesium, vitamin E, and fiber. This means refined grains are far less nutritious and may spike blood sugar levels due to a lack of fiber. Whole grains are a ",{"text":778,"type":743,"marks":779},"heart-healthy",[780],{"type":781,"attrs":782},"link",{"href":783,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.bmj.com/content/372/bmj.m4948","_blank",{"text":786,"type":743}," swap that support ",{"text":788,"type":743,"marks":789},"weight management",[790],{"type":781,"attrs":791},{"href":792,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338/",{"text":794,"type":743}," and ",{"text":796,"type":743,"marks":797},"blood sugar maintenance",[798],{"type":781,"attrs":799},{"href":800,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537883/",{"text":802,"type":743},". Here are some easy switches you can make to replace refined grains in your diet:",{"type":804,"content":805},"bullet_list",[806,813,819,825,831],{"type":807,"content":808},"list_item",[809],{"type":739,"content":810},[811],{"text":812,"type":743},"White rice → brown rice, quinoa, wild rice, farro",{"type":807,"content":814},[815],{"type":739,"content":816},[817],{"text":818,"type":743},"White bread, bagel, or tortilla → whole wheat or sprouted bread, bagel, or tortilla",{"type":807,"content":820},[821],{"type":739,"content":822},[823],{"text":824,"type":743},"White, all-purpose flour → whole wheat, oat, buckwheat, spelt, or quinoa flour",{"type":807,"content":826},[827],{"type":739,"content":828},[829],{"text":830,"type":743},"Traditional pasta → whole wheat, chickpea, black bean, lentil, quinoa, or brown rice pasta",{"type":807,"content":832},[833],{"type":739,"content":834},[835],{"text":836,"type":743},"Grits or rice pudding → oats (oatmeal or overnight oats), quinoa, or buckwheat breakfast bowls",{"type":745,"attrs":838,"content":839},{"level":753},[840],{"text":841,"type":743},"2. Added Sugars > Natural Sugars",{"type":758,"attrs":843},{"id":760,"body":844},[845],{"url":846,"_uid":847,"image":848,"component":771,"copyright_details":852},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-5a261090-b537-430e-b188-352f5566cfe8",{"id":849,"alt":850,"name":7,"focus":48,"title":850,"filename":851,"copyright":7,"fieldtype":50},4356784,"Switch Added Sugars For Natural Sugars","https://a.storyblok.com/f/115220/1100x1100/9297ba1995/added-sugars_natural-sugars.png",[],{"type":739,"content":854},[855,857,863,865,871,873,879,881,887],{"text":856,"type":743},"Added sugars are associated with an increased risk for ",{"text":858,"type":743,"marks":859},"diabetes",[860],{"type":781,"attrs":861},{"href":862,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-14-186",{"text":864,"type":743},", ",{"text":866,"type":743,"marks":867},"cardiovascular disease",[868],{"type":781,"attrs":869},{"href":870,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573",{"text":872,"type":743},", and ",{"text":874,"type":743,"marks":875},"obesity",[876],{"type":781,"attrs":877},{"href":878,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862465/",{"text":880,"type":743},". They are found in a variety of foods and beverages, including baked goods, pastries, frozen desserts, and even in foods deemed as “healthy,” such as granola, energy bars, flavored yogurt, cereals, iced tea, and fruit juices. ",{"text":882,"type":743,"marks":883},"Natural sugars",[884],{"type":781,"attrs":885},{"href":886,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-sweet-truth-about-sugar-a-boxer-s-diet",{"text":888,"type":743},", on the other hand, are found in fruits and come accompanied by several nutrients beneficial to health. Here are some ideas for how to swap out foods with added sugars for ones with natural sugars:",{"type":804,"content":890},[891,897,903,909,915,921],{"type":807,"content":892},[893],{"type":739,"content":894},[895],{"text":896,"type":743},"White sugar → date syrup, coconut sugar, maple syrup",{"type":807,"content":898},[899],{"type":739,"content":900},[901],{"text":902,"type":743},"Sugar-sweetened beverages (soda, teas, flavored coffee) → naturally sweetened soda alternatives, sparkling flavored water, unsweetened teas, sugar-free coffee flavoring",{"type":807,"content":904},[905],{"type":739,"content":906},[907],{"text":908,"type":743},"Flavored yogurt → plain yogurt with fresh fruits",{"type":807,"content":910},[911],{"type":739,"content":912},[913],{"text":914,"type":743},"Sugary granola bars (more than 5 grams per serving) → homemade granola bars or energy balls",{"type":807,"content":916},[917],{"type":739,"content":918},[919],{"text":920,"type":743},"High-sugar breakfast cereals → whole grain or sprouted cereal",{"type":807,"content":922},[923],{"type":739,"content":924},[925],{"text":926,"type":743},"Candy or milk chocolate → dark chocolate (70% cacao or higher)",{"type":745,"attrs":928,"content":929},{"level":753},[930],{"text":931,"type":743},"3. High-Fat Animal Protein > Lean Meats or Plant-Based Protein",{"type":758,"attrs":933},{"id":760,"body":934},[935],{"url":936,"_uid":937,"image":938,"component":771,"copyright_details":942},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-70fe1b0d-29b9-4408-8bb3-eb9265671c18",{"id":939,"alt":940,"name":7,"focus":48,"title":940,"filename":941,"copyright":7,"fieldtype":50},4356785,"Switch High-Fat Animal Protein For Lean Meats or Plant-Based Protein","https://a.storyblok.com/f/115220/1100x1100/b0aef86287/high-fat-animal-protein_lean-meats.png",[],{"type":739,"content":944},[945,947,953],{"text":946,"type":743},"Animal proteins are a major source of saturated fats, which contribute to weight gain and increased cholesterol levels. This in turn increases the risk for heart disease and stroke. Opting for leaner cuts of meat and incorporating more plant-based proteins is a great way to lower saturated fat intake and reduce the risk of developing chronic diseases. Here are some options for adding more lean meats and plant-based ",{"text":948,"type":743,"marks":949},"proteins",[950],{"type":781,"attrs":951},{"href":952,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":954,"type":743}," to your diet in place of high-fat animal proteins:",{"type":804,"content":956},[957,963,969,975,981],{"type":807,"content":958},[959],{"type":739,"content":960},[961],{"text":962,"type":743},"Deli meats → whole-cut meat (rotisserie chicken or whole turkey)",{"type":807,"content":964},[965],{"type":739,"content":966},[967],{"text":968,"type":743},"Red meat → poultry (lean chicken or turkey), fish, seafood",{"type":807,"content":970},[971],{"type":739,"content":972},[973],{"text":974,"type":743},"Chicken or tuna salad → chickpea salad",{"type":807,"content":976},[977],{"type":739,"content":978},[979],{"text":980,"type":743},"Whole egg → egg whites",{"type":807,"content":982},[983],{"type":739,"content":984},[985],{"text":986,"type":743},"Plant-based proteins: tofu, tempeh, seitan, beans, lentils, chickpeas",{"type":745,"attrs":988,"content":989},{"level":753},[990],{"text":991,"type":743},"4. Salty, Highly Processed Snacks > Multigrain and Veggie Snacks",{"type":758,"attrs":993},{"id":760,"body":994},[995],{"url":996,"_uid":997,"image":998,"component":771,"copyright_details":1002},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-768d541b-a85d-4891-a0c8-07adcfde6ef8",{"id":999,"alt":1000,"name":7,"focus":48,"title":1000,"filename":1001,"copyright":7,"fieldtype":50},4356792,"Switch Salty, Highly Processed Snacks For Multigrain and Veggie Snacks","https://a.storyblok.com/f/115220/1100x1100/8594300f12/salty-highly-processed-snacks_multigrain-veggie-snacks.png",[],{"type":739,"content":1004},[1005,1007,1013],{"text":1006,"type":743},"Who doesn’t love a movie-time or ",{"text":1008,"type":743,"marks":1009},"fight night",[1010],{"type":781,"attrs":1011},{"href":1012,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fighters-guide-to-fight-night-game-day-snacking",{"text":1014,"type":743},", savory snack? Unfortunately, oftentimes these come paired with loads of salt and oils, which is not a desirable combination for health. If you still crave that crunch, here are several healthier swaps you can make that will keep you satisfied and won’t wreak havoc on your health:",{"type":804,"content":1016},[1017,1023,1029,1035,1041,1047],{"type":807,"content":1018},[1019],{"type":739,"content":1020},[1021],{"text":1022,"type":743},"Potato chips → legume-based chips (made from beans or chickpeas) or veggie chips (made from cauliflower or sweet potato)",{"type":807,"content":1024},[1025],{"type":739,"content":1026},[1027],{"text":1028,"type":743},"Tortilla chips → multigrain tortilla chips",{"type":807,"content":1030},[1031],{"type":739,"content":1032},[1033],{"text":1034,"type":743},"Veggie puffs → cauliflower-based snacks, kale chips, sweet potato chips",{"type":807,"content":1036},[1037],{"type":739,"content":1038},[1039],{"text":1040,"type":743},"Plain crackers → whole grain crackers (make sure “whole grain” is the first ingredient) or multi-seed crackers",{"type":807,"content":1042},[1043],{"type":739,"content":1044},[1045],{"text":1046,"type":743},"Buttery ‘movie popcorn’ → air-popped, lightly salted popcorn",{"type":807,"content":1048},[1049],{"type":739,"content":1050},[1051],{"text":1052,"type":743},"Other healthy snack options: nuts, seeds, roasted chickpeas, edamame",{"type":745,"attrs":1054,"content":1055},{"level":753},[1056],{"text":1057,"type":743},"5. Fried Foods > Baked or Air-Fried Foods",{"type":758,"attrs":1059},{"id":760,"body":1060},[1061],{"url":1062,"_uid":1063,"image":1064,"component":771,"copyright_details":1068},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-9aaed8c3-3731-4496-8d71-0e95994568b1",{"id":1065,"alt":1066,"name":7,"focus":48,"title":1066,"filename":1067,"copyright":7,"fieldtype":50},4356853,"Switch Fried Foods For Baked or Air-Fried Foods","https://a.storyblok.com/f/115220/1100x1100/2a77e3f122/fried-foods_baked-air-fried-foods.png",[],{"type":739,"content":1070},[1071,1073,1079,1081,1086],{"text":1072,"type":743},"Fried foods are high in sodium and saturated ",{"text":1074,"type":743,"marks":1075},"fats",[1076],{"type":781,"attrs":1077},{"href":1078,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1080,"type":743},", which can promote plaque buildup in arteries, increasing the risk for ",{"text":866,"type":743,"marks":1082},[1083],{"type":781,"attrs":1084},{"href":1085,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943062/",{"text":1087,"type":743},". Better alternatives include air-frying or oven-baking commonly fried foods. Here are some ideas for you:",{"type":804,"content":1089},[1090,1096,1102,1108,1114,1120,1126],{"type":807,"content":1091},[1092],{"type":739,"content":1093},[1094],{"text":1095,"type":743},"French fries → air-fried potato strips or oven-baked potato wedges",{"type":807,"content":1097},[1098],{"type":739,"content":1099},[1100],{"text":1101,"type":743},"Deep-fried chicken → air-fried or oven-baked chicken",{"type":807,"content":1103},[1104],{"type":739,"content":1105},[1106],{"text":1107,"type":743},"Fried dumplings → air-fried, pan-fried, or boiled dumplings",{"type":807,"content":1109},[1110],{"type":739,"content":1111},[1112],{"text":1113,"type":743},"Onion rings → oven-baked onion rings",{"type":807,"content":1115},[1116],{"type":739,"content":1117},[1118],{"text":1119,"type":743},"Deep-fried falafel → air-fried or oven-baked falafel",{"type":807,"content":1121},[1122],{"type":739,"content":1123},[1124],{"text":1125,"type":743},"Fried crab cakes → air-fried or oven-baked crab cakes",{"type":807,"content":1127},[1128],{"type":739,"content":1129},[1130],{"text":1131,"type":743},"Fried fish → pan-fried or oven-baked fish",{"type":745,"attrs":1133,"content":1134},{"level":753},[1135],{"text":1136,"type":743},"6. High-Fat Spreads, Dips, and Condiments > Nutrient-Dense Options",{"type":758,"attrs":1138},{"id":760,"body":1139},[1140],{"url":1141,"_uid":1142,"image":1143,"component":771,"copyright_details":1147},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-74373d63-5465-4a38-9458-a39335d207bf",{"id":1144,"alt":1145,"name":7,"focus":48,"title":1145,"filename":1146,"copyright":7,"fieldtype":50},4356873,"Switch High-Fat Spreads, Dips, and Condiments For Nutrient-Dense Options","https://a.storyblok.com/f/115220/1100x1100/8d94cc821b/high-fat-spreads-dips-condiments_nutrient-dense-options.png",[],{"type":739,"content":1149},[1150,1152,1158],{"text":1151,"type":743},"Foods such as margarine, sour cream, and mayonnaise are staple items in many households. However, these foods are some of the highest in saturated fats, which raise cholesterol levels and increase the risk for cardiovascular disease. To still achieve that creaminess in your recipes and ",{"text":1153,"type":743,"marks":1154},"snacks",[1155],{"type":781,"attrs":1156},{"href":1157,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{"text":1159,"type":743},", here are some healthier alternatives:",{"type":804,"content":1161},[1162,1168,1174,1180,1186],{"type":807,"content":1163},[1164],{"type":739,"content":1165},[1166],{"text":1167,"type":743},"Butter or margarine → olive oil, avocado spread, hummus",{"type":807,"content":1169},[1170],{"type":739,"content":1171},[1172],{"text":1173,"type":743},"Cream cheese → dairy-free cream cheese, hummus, low-fat cottage cheese",{"type":807,"content":1175},[1176],{"type":739,"content":1177},[1178],{"text":1179,"type":743},"Mayonnaise → hummus, avocado spread, mustard",{"type":807,"content":1181},[1182],{"type":739,"content":1183},[1184],{"text":1185,"type":743},"Sour cream → Greek yogurt, low-fat cottage cheese, silken tofu, dairy-free sour cream",{"type":807,"content":1187},[1188],{"type":739,"content":1189},[1190],{"text":1191,"type":743},"Ranch dip → yogurt-based dips, black bean dip, hummus",{"type":745,"attrs":1193,"content":1194},{"level":747},[1195],{"text":1196,"type":743},"Key Takeaways",{"type":739,"content":1198},[1199,1201,1207],{"text":1200,"type":743},"The foods we consume on a daily basis have a tremendous impact on our health and wellness. For ",{"text":1202,"type":743,"marks":1203},"boxers",[1204],{"type":781,"attrs":1205},{"href":1206,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1208,"type":743},", it is no different. Fueling the body with nutritious foods is one way to improve performance in the ring and lead a healthy lifestyle. Making small dietary changes that can be sustained over time is an effective way to improve overall eating habits. Start with these six (6) healthy food swaps to substitute nutrient-poor foods with health-promoting ones.",{"type":739,"content":1210},[1211],{"text":1212,"type":743},"And if you're switching up your boxer's diet, why not switch up your at-home boxing routine and try a new workout? ",{"type":745,"attrs":1214,"content":1215},{"level":747},[1216],{"text":1217,"type":743},"Train Like a Fighter",{"type":739,"content":1219},[1220,1222,1228],{"text":1221,"type":743},"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":1223,"type":743,"marks":1224},"FightCamp",[1225],{"type":781,"attrs":1226},{"href":1227,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1229,"type":743}," 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":1231,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1236,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1232,"component":118,"meta_info":1233,"meta_title":7,"block_image":1234,"cover_image":1235,"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},[],[],"2022-07-19 00:00","article",{"_uid":1241,"title":657,"plugin":43,"description":1242},"e2f10255-fe7a-495b-b2a7-3bdac90165bc","Craving a crunchy, sweet, salty snack, but trying to stick to a healthy diet? Here are six (6) food swap options that are satisfying and delicious.",{"id":1244,"alt":657,"name":7,"focus":48,"title":657,"filename":1245,"copyright":7,"fieldtype":50},4356878,"https://a.storyblok.com/f/115220/2400x990/6861e4aa38/switch-it-up-6-healthy-food-swaps-for-everyday-options.png",[],"switch-it-up-6-healthy-food-swaps-for-everyday-options","blogs/switch-it-up-6-healthy-food-swaps-for-everyday-options",-4390,[1251],"featured",60887917,"de83f799-b967-4d10-bf1a-ff05c2e3fba1","2022-07-19T00:00:00.000Z","wellness/{{story.slug}}",[],["Reactive",1258],[1259,1527,1746,1982,2688,2995],{"name":1260,"created_at":1261,"published_at":1262,"updated_at":1263,"id":1264,"uuid":1265,"content":1266,"slug":1520,"full_slug":1521,"sort_by_date":48,"position":1522,"tag_list":1523,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":1524,"first_published_at":1525,"release_id":48,"lang":60,"path":1255,"alternates":1526,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":1267,"faqs":1268,"title":1260,"topic":1281,"author":1296,"content":1297,"category":1501,"schedule":1509,"component":1239,"meta_info":1510,"cover_image":1514,"description":1518,"contributors":1519},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1269,1273,1277],{"_uid":1270,"answer":1271,"question":1272,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1274,"answer":1275,"question":1276,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1278,"answer":1279,"question":1280,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1282,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1294,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1295,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1283,"component":39,"meta_info":1291,"block_image":1292,"cover_image":1293,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1284,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1289,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1290,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1285,"component":118,"meta_info":1286,"meta_title":7,"block_image":1287,"cover_image":1288,"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":736,"content":1298},[1299,1313,1326,1331,1344,1354,1367,1464,1469,1482,1487,1497],{"type":739,"content":1300},[1301,1303,1311],{"text":1302,"type":743},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":1304,"type":743,"marks":1305},"making promises they will likely not keep",[1306,1309],{"type":781,"attrs":1307},{"href":1308,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1310},"underline",{"text":1312,"type":743},". ",{"type":739,"content":1314},[1315,1317,1324],{"text":1316,"type":743},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":1318,"type":743,"marks":1319},"postpone eating healthy",[1320,1323],{"type":781,"attrs":1321},{"href":1322,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1310},{"text":1325,"type":743},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":745,"attrs":1327,"content":1328},{"level":747},[1329],{"text":1330,"type":743},"How Not to Be a Statistic ",{"type":739,"content":1332},[1333,1335,1342],{"text":1334,"type":743},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":1336,"type":743,"marks":1337},"British Medical Journal",[1338,1341],{"type":781,"attrs":1339},{"href":1340,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1310},{"text":1343,"type":743}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":745,"attrs":1345,"content":1346},{"level":747},[1347,1349],{"text":1348,"type":743},"10 Ways to Plan",{"text":1350,"type":743,"marks":1351},"  ",[1352],{"type":1353},"bold",{"type":739,"content":1355},[1356,1358,1365],{"text":1357,"type":743},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":1359,"type":743,"marks":1360},"holiday eating program",[1361,1364],{"type":781,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1310},{"text":1366,"type":743},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":804,"content":1368},[1369,1375,1389,1395,1401,1407,1413,1428,1434,1449],{"type":807,"content":1370},[1371],{"type":739,"content":1372},[1373],{"text":1374,"type":743},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":807,"content":1376},[1377],{"type":739,"content":1378},[1379,1381,1388],{"text":1380,"type":743},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":1382,"type":743,"marks":1383},"your brain can register that you are satisfied",[1384,1387],{"type":781,"attrs":1385},{"href":1386,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1310},{"text":1312,"type":743},{"type":807,"content":1390},[1391],{"type":739,"content":1392},[1393],{"text":1394,"type":743},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":807,"content":1396},[1397],{"type":739,"content":1398},[1399],{"text":1400,"type":743},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":807,"content":1402},[1403],{"type":739,"content":1404},[1405],{"text":1406,"type":743},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":807,"content":1408},[1409],{"type":739,"content":1410},[1411],{"text":1412,"type":743},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":807,"content":1414},[1415],{"type":739,"content":1416},[1417,1419,1426],{"text":1418,"type":743},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1420,"type":743,"marks":1421},"FightCamp Workout",[1422,1425],{"type":781,"attrs":1423},{"href":1424,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":1310},{"text":1427,"type":743},".",{"type":807,"content":1429},[1430],{"type":739,"content":1431},[1432],{"text":1433,"type":743},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":807,"content":1435},[1436],{"type":739,"content":1437},[1438,1440,1447],{"text":1439,"type":743},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":1441,"type":743,"marks":1442},"stress break",[1443,1446],{"type":781,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1310},{"text":1448,"type":743}," on your calendar, and take it.",{"type":807,"content":1450},[1451],{"type":739,"content":1452},[1453,1455,1462],{"text":1454,"type":743},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1456,"type":743,"marks":1457},"FightCamp Community",[1458,1461],{"type":781,"attrs":1459},{"href":1460,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1310},{"text":1463,"type":743}," to be different from the rest if you still need to. ",{"type":745,"attrs":1465,"content":1466},{"level":747},[1467],{"text":1468,"type":743},"The Only Way to Get Ahead is to Stay Ahead",{"type":739,"content":1470},[1471,1473,1480],{"text":1472,"type":743},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":1474,"type":743,"marks":1475},"fell off or struggled",[1476,1479],{"type":781,"attrs":1477},{"href":1478,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1310},{"text":1481,"type":743}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":745,"attrs":1483,"content":1484},{"level":747},[1485],{"text":1486,"type":743},"Plan & Stay Consistent Like a Fighter",{"type":739,"content":1488},[1489,1490,1495],{"text":1221,"type":743},{"text":1223,"type":743,"marks":1491},[1492,1494],{"type":781,"attrs":1493},{"href":1227,"uuid":48,"anchor":48,"target":784,"linktype":13},{"type":1310},{"text":1496,"type":743}," 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":739,"content":1498},[1499],{"text":1500,"type":743},"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":1502,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1507,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1508,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1503,"component":118,"meta_info":1504,"meta_title":7,"block_image":1505,"cover_image":1506,"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},[],[],"2022-11-24 00:00",{"_uid":1511,"title":1512,"plugin":43,"description":1513},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":1515,"alt":1516,"name":7,"focus":7,"title":1516,"filename":1517,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1251],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1528,"created_at":1529,"published_at":1530,"updated_at":1531,"id":1532,"uuid":1533,"content":1534,"slug":1739,"full_slug":1740,"sort_by_date":48,"position":1741,"tag_list":1742,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":1743,"first_published_at":1744,"release_id":48,"lang":60,"path":1255,"alternates":1745,"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":1535,"faqs":1536,"title":1528,"topic":1545,"author":1296,"content":1560,"category":1720,"schedule":1728,"component":1239,"meta_info":1729,"cover_image":1733,"description":1737,"contributors":1738},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1537,1541],{"_uid":1538,"answer":1539,"question":1540,"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":1542,"answer":1543,"question":1544,"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":1546,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1558,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1559,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1547,"component":39,"meta_info":1555,"block_image":1556,"cover_image":1557,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1548,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1553,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1549,"component":118,"meta_info":1550,"meta_title":7,"block_image":1551,"cover_image":1552,"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":736,"content":1561},[1562,1567,1571,1575,1578,1583,1588,1592,1597,1621,1626,1630,1635,1639,1644,1648,1653,1687,1692,1696,1706],{"type":745,"attrs":1563,"content":1564},{"level":747},[1565],{"text":1566,"type":743},"Improve Your Sleep Hygiene",{"type":739,"content":1568},[1569],{"text":1570,"type":743},"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":745,"attrs":1572,"content":1573},{"level":747},[1574],{"text":1540,"type":743},{"type":739,"content":1576},[1577],{"text":1539,"type":743},{"type":745,"attrs":1579,"content":1580},{"level":747},[1581],{"text":1582,"type":743},"6 Tips For Good Sleep Hygiene",{"type":745,"attrs":1584,"content":1585},{"level":753},[1586],{"text":1587,"type":743},"1. Establish a Regular Bedtime Routine ",{"type":739,"content":1589},[1590],{"text":1591,"type":743},"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":745,"attrs":1593,"content":1594},{"level":753},[1595],{"text":1596,"type":743},"2. Be Cool and Calm",{"type":739,"content":1598},[1599,1601,1609,1611,1619],{"text":1600,"type":743},"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":1602,"type":743,"marks":1603},"sleep experts",[1604,1608],{"type":781,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"custom":1607,"target":784,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1310},{"text":1610,"type":743},", 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":1612,"type":743,"marks":1613},"CDC",[1614,1618],{"type":781,"attrs":1615},{"href":1616,"uuid":48,"anchor":48,"custom":1617,"target":784,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1310},{"text":1620,"type":743},", \"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":745,"attrs":1622,"content":1623},{"level":753},[1624],{"text":1625,"type":743},"3. Keep it Light Before Bed ",{"type":739,"content":1627},[1628],{"text":1629,"type":743},"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":745,"attrs":1631,"content":1632},{"level":753},[1633],{"text":1634,"type":743},"4. Limit Naps During the Day ",{"type":739,"content":1636},[1637],{"text":1638,"type":743},"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":745,"attrs":1640,"content":1641},{"level":753},[1642],{"text":1643,"type":743},"5. Avoid Looking at the Clock",{"type":739,"content":1645},[1646],{"text":1647,"type":743},"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":745,"attrs":1649,"content":1650},{"level":753},[1651],{"text":1652,"type":743},"6. FightCamp First Thing in the Morning ",{"type":739,"content":1654},[1655,1657,1665,1667,1675,1677,1685],{"text":1656,"type":743},"For ",{"text":1658,"type":743,"marks":1659},"improved sleep",[1660,1664],{"type":781,"attrs":1661},{"href":1662,"uuid":48,"anchor":48,"custom":1663,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1310},{"text":1666,"type":743},", select an aerobic workout in the morning and complete it. ",{"text":1668,"type":743,"marks":1669},"Studies",[1670,1674],{"type":781,"attrs":1671},{"href":1672,"uuid":48,"anchor":48,"custom":1673,"target":784,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1310},{"text":1676,"type":743}," 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":1678,"type":743,"marks":1679},"pressure to sleep",[1680,1684],{"type":781,"attrs":1681},{"href":1682,"uuid":48,"anchor":48,"custom":1683,"target":784,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1310},{"text":1686,"type":743}," builds up the longer you stay awake and decreases when you sleep.",{"type":745,"attrs":1688,"content":1689},{"level":747},[1690],{"text":1691,"type":743},"Train Like a Fighter, Sleep Like a Baby",{"type":739,"content":1693},[1694],{"text":1695,"type":743},"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":739,"content":1697},[1698,1699,1705],{"text":1221,"type":743},{"text":1223,"type":743,"marks":1700},[1701,1704],{"type":781,"attrs":1702},{"href":1227,"uuid":48,"anchor":48,"custom":1703,"target":784,"linktype":13},{},{"type":1310},{"text":1496,"type":743},{"type":739,"content":1707},[1708,1710,1718],{"text":1709,"type":743},"As ",{"text":1711,"type":743,"marks":1712},"Mike Tyson",[1713,1717],{"type":781,"attrs":1714},{"href":1715,"uuid":48,"anchor":48,"custom":1716,"target":784,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1310},{"text":1719,"type":743}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1721,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1726,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1722,"component":118,"meta_info":1723,"meta_title":7,"block_image":1724,"cover_image":1725,"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":1730,"title":1731,"plugin":43,"description":1732},"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":1734,"alt":1735,"name":7,"focus":7,"title":1735,"filename":1736,"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,[1251],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1747,"created_at":1748,"published_at":1749,"updated_at":1750,"id":1751,"uuid":1752,"content":1753,"slug":1975,"full_slug":1976,"sort_by_date":48,"position":1977,"tag_list":1978,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":1979,"first_published_at":1980,"release_id":48,"lang":60,"path":1255,"alternates":1981,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":1754,"faqs":1755,"title":1764,"topic":1765,"author":1780,"content":1781,"category":1956,"schedule":1964,"component":1239,"meta_info":1965,"cover_image":1969,"description":1973,"contributors":1974},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1756,1760],{"_uid":1757,"answer":1758,"question":1759,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":1761,"answer":1762,"question":1763,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1766,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1778,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1779,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1767,"component":39,"meta_info":1775,"block_image":1776,"cover_image":1777,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1768,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1773,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1774,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1769,"component":118,"meta_info":1770,"meta_title":7,"block_image":1771,"cover_image":1772,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":736,"content":1782},[1783,1787,1792,1816,1820,1825,1837,1841,1846,1850,1864,1869,1883,1888,1892,1897,1901,1906,1910,1915,1925,1938,1943,1953],{"type":739,"content":1784},[1785],{"text":1786,"type":743},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":745,"attrs":1788,"content":1789},{"level":747},[1790],{"text":1791,"type":743},"Cold Hard Facts",{"type":739,"content":1793},[1794,1796,1804,1806,1814],{"text":1795,"type":743},"The ",{"text":1797,"type":743,"marks":1798},"average American will usually gain around 10-15 lbs.",[1799,1803],{"type":781,"attrs":1800},{"href":1801,"uuid":48,"anchor":48,"custom":1802,"target":784,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1310},{"text":1805,"type":743}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":1807,"type":743,"marks":1808},"New Year resolution",[1809,1813],{"type":781,"attrs":1810},{"href":1811,"uuid":48,"anchor":48,"custom":1812,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1310},{"text":1815,"type":743}," is health-related. ",{"type":739,"content":1817},[1818],{"text":1819,"type":743},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":745,"attrs":1821,"content":1822},{"level":747},[1823],{"text":1824,"type":743},"Getting Back into Routine",{"type":758,"attrs":1826},{"id":1827,"body":1828},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[1829],{"url":1830,"_uid":1831,"image":1832,"component":771,"copyright_details":1836},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":1833,"alt":1834,"name":7,"focus":7,"title":1834,"filename":1835,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":739,"content":1838},[1839],{"text":1840,"type":743},"Here is how you can get back on track and in shape after the holidays.",{"type":745,"attrs":1842,"content":1843},{"level":753},[1844],{"text":1845,"type":743},"Start Slow",{"type":739,"content":1847},[1848],{"text":1849,"type":743},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":739,"content":1851},[1852,1854,1862],{"text":1853,"type":743},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":1855,"type":743,"marks":1856},"ease back into your training routine",[1857,1861],{"type":781,"attrs":1858},{"href":1859,"uuid":48,"anchor":48,"custom":1860,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1310},{"text":1863,"type":743},", and you’re more likely to stick with it past the month of February. ",{"type":745,"attrs":1865,"content":1866},{"level":753},[1867],{"text":1868,"type":743},"Get Back on Track Consistently",{"type":739,"content":1870},[1871,1873,1881],{"text":1872,"type":743},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":1874,"type":743,"marks":1875},"eating the rainbow",[1876,1880],{"type":781,"attrs":1877},{"href":1878,"uuid":48,"anchor":48,"custom":1879,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1310},{"text":1882,"type":743},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":745,"attrs":1884,"content":1885},{"level":753},[1886],{"text":1887,"type":743},"Don’t Be Too Hard on Yourself",{"type":739,"content":1889},[1890],{"text":1891,"type":743},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":745,"attrs":1893,"content":1894},{"level":753},[1895],{"text":1896,"type":743},"Reflect on the Small Victories",{"type":739,"content":1898},[1899],{"text":1900,"type":743},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":745,"attrs":1902,"content":1903},{"level":753},[1904],{"text":1905,"type":743},"Have Fun Getting Back Into Shape",{"type":739,"content":1907},[1908],{"text":1909,"type":743},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":745,"attrs":1911,"content":1912},{"level":747},[1913],{"text":1914,"type":743},"Progress Over Perfection",{"type":758,"attrs":1916},{"id":1827,"body":1917},[1918],{"url":1919,"_uid":1920,"image":1921,"component":771,"copyright_details":1924},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":1922,"alt":1834,"name":7,"focus":7,"title":1834,"filename":1923,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":739,"content":1926},[1927,1929,1936],{"text":1928,"type":743},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":1930,"type":743,"marks":1931},"planning",[1932],{"type":781,"attrs":1933},{"href":1934,"uuid":48,"anchor":48,"custom":1935,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":1937,"type":743},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":745,"attrs":1939,"content":1940},{"level":747},[1941],{"text":1942,"type":743},"Train Like a Fighter This Year",{"type":739,"content":1944},[1945,1946,1952],{"text":1221,"type":743},{"text":1223,"type":743,"marks":1947},[1948,1951],{"type":781,"attrs":1949},{"href":1227,"uuid":48,"anchor":48,"custom":1950,"target":784,"linktype":13},{},{"type":1310},{"text":1496,"type":743},{"type":739,"content":1954},[1955],{"text":1500,"type":743},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1957,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1962,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1963,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1958,"component":118,"meta_info":1959,"meta_title":7,"block_image":1960,"cover_image":1961,"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},[],[],"2023-01-02 00:00",{"_uid":1966,"title":1967,"plugin":43,"description":1968},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":1970,"alt":1971,"name":7,"focus":7,"title":1971,"filename":1972,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[1251],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1983,"created_at":1984,"published_at":1985,"updated_at":1986,"id":1987,"uuid":1988,"content":1989,"slug":2681,"full_slug":2682,"sort_by_date":48,"position":2683,"tag_list":2684,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":2685,"first_published_at":2686,"release_id":48,"lang":60,"path":1255,"alternates":2687,"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":1990,"faqs":1991,"title":1983,"topic":2016,"author":716,"content":2031,"category":2663,"schedule":2671,"component":1239,"meta_info":2672,"cover_image":2676,"description":2675,"contributors":2680},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1992,1996,2000,2004,2008,2012],{"_uid":1993,"answer":1994,"question":1995,"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":1997,"answer":1998,"question":1999,"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":2001,"answer":2002,"question":2003,"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":2005,"answer":2006,"question":2007,"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":2009,"answer":2010,"question":2011,"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":2013,"answer":2014,"question":2015,"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":2017,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2029,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2018,"component":39,"meta_info":2026,"block_image":2027,"cover_image":2028,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2019,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2024,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2025,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2020,"component":118,"meta_info":2021,"meta_title":7,"block_image":2022,"cover_image":2023,"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":736,"content":2032},[2033,2037,2042,2047,2059,2071,2075,2119,2123,2165,2170,2180,2191,2194,2244,2247,2263,2268,2278,2290,2293,2331,2334,2356,2361,2371,2382,2386,2436,2439,2516,2521,2531,2542,2545,2595,2598,2638,2643,2647,2652,2660],{"type":739,"content":2034},[2035],{"text":2036,"type":743},"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":745,"attrs":2038,"content":2039},{"level":747},[2040],{"text":2041,"type":743},"5 Easy and Healthy Thanksgiving Appetizers",{"type":745,"attrs":2043,"content":2044},{"level":753},[2045],{"text":2046,"type":743},"Black Rice Stuffed Mushrooms",{"type":758,"attrs":2048},{"id":2049,"body":2050},"d3b7671f-2997-4806-98b1-f839705e6dcc",[2051],{"url":2052,"_uid":2053,"image":2054,"component":771,"copyright_details":2058},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":2055,"alt":2056,"name":7,"focus":7,"title":2056,"filename":2057,"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":739,"content":2060},[2061,2063,2069],{"text":2062,"type":743},"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":2064,"type":743,"marks":2065},"immune health",[2066],{"type":781,"attrs":2067},{"href":2068,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":2070,"type":743},". 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":739,"content":2072},[2073],{"text":2074,"type":743},"Ingredients: ",{"type":804,"content":2076},[2077,2083,2089,2095,2101,2107,2113],{"type":807,"content":2078},[2079],{"type":739,"content":2080},[2081],{"text":2082,"type":743},"1/2 cup black rice (or wild rice)",{"type":807,"content":2084},[2085],{"type":739,"content":2086},[2087],{"text":2088,"type":743},"1 cup vegetable stock",{"type":807,"content":2090},[2091],{"type":739,"content":2092},[2093],{"text":2094,"type":743},"1 10-ounce package of baby portobello mushrooms",{"type":807,"content":2096},[2097],{"type":739,"content":2098},[2099],{"text":2100,"type":743},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":807,"content":2102},[2103],{"type":739,"content":2104},[2105],{"text":2106,"type":743},"1/4 cup raw walnuts, crushed",{"type":807,"content":2108},[2109],{"type":739,"content":2110},[2111],{"text":2112,"type":743},"Cooking oil spray",{"type":807,"content":2114},[2115],{"type":739,"content":2116},[2117],{"text":2118,"type":743},"Salt and pepper to taste ",{"type":739,"content":2120},[2121],{"text":2122,"type":743},"Directions:",{"type":2124,"attrs":2125,"content":2128},"ordered_list",{"order":2126},{"order":2127},1,[2129,2135,2141,2147,2153,2159],{"type":807,"content":2130},[2131],{"type":739,"content":2132},[2133],{"text":2134,"type":743},"Preheat oven to 375°F ",{"type":807,"content":2136},[2137],{"type":739,"content":2138},[2139],{"text":2140,"type":743},"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":807,"content":2142},[2143],{"type":739,"content":2144},[2145],{"text":2146,"type":743},"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":807,"content":2148},[2149],{"type":739,"content":2150},[2151],{"text":2152,"type":743},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":807,"content":2154},[2155],{"type":739,"content":2156},[2157],{"text":2158,"type":743},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":807,"content":2160},[2161],{"type":739,"content":2162},[2163],{"text":2164,"type":743},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":745,"attrs":2166,"content":2167},{"level":753},[2168],{"text":2169,"type":743},"White Bean Dip",{"type":758,"attrs":2171},{"id":2049,"body":2172},[2173],{"url":2174,"_uid":2175,"image":2176,"component":771,"copyright_details":2179},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":2177,"alt":2056,"name":7,"focus":7,"title":2056,"filename":2178,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":739,"content":2181},[2182,2184,2189],{"text":2183,"type":743},"A ",{"text":2185,"type":743,"marks":2186},"protein",[2187],{"type":781,"attrs":2188},{"href":952,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2190,"type":743}," 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":739,"content":2192},[2193],{"text":2074,"type":743},{"type":804,"content":2195},[2196,2202,2208,2214,2220,2226,2232,2238],{"type":807,"content":2197},[2198],{"type":739,"content":2199},[2200],{"text":2201,"type":743},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":807,"content":2203},[2204],{"type":739,"content":2205},[2206],{"text":2207,"type":743},"2 tablespoons olive oil ",{"type":807,"content":2209},[2210],{"type":739,"content":2211},[2212],{"text":2213,"type":743},"1-2 tablespoons water",{"type":807,"content":2215},[2216],{"type":739,"content":2217},[2218],{"text":2219,"type":743},"Juice of ½ lemon",{"type":807,"content":2221},[2222],{"type":739,"content":2223},[2224],{"text":2225,"type":743},"1 small garlic clove, peeled ",{"type":807,"content":2227},[2228],{"type":739,"content":2229},[2230],{"text":2231,"type":743},"1/2 teaspoon salt",{"type":807,"content":2233},[2234],{"type":739,"content":2235},[2236],{"text":2237,"type":743},"Ground pepper to taste ",{"type":807,"content":2239},[2240],{"type":739,"content":2241},[2242],{"text":2243,"type":743},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":739,"content":2245},[2246],{"text":2122,"type":743},{"type":2124,"attrs":2248,"content":2250},{"order":2249},{"order":2127},[2251,2257],{"type":807,"content":2252},[2253],{"type":739,"content":2254},[2255],{"text":2256,"type":743},"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":807,"content":2258},[2259],{"type":739,"content":2260},[2261],{"text":2262,"type":743},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":745,"attrs":2264,"content":2265},{"level":753},[2266],{"text":2267,"type":743},"Sundried Tomato and Olive Tapenade",{"type":758,"attrs":2269},{"id":2049,"body":2270},[2271],{"url":2272,"_uid":2273,"image":2274,"component":771,"copyright_details":2277},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":2275,"alt":2056,"name":7,"focus":7,"title":2056,"filename":2276,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":739,"content":2279},[2280,2282,2288],{"text":2281,"type":743},"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":2283,"type":743,"marks":2284},"anti-inflammatory",[2285],{"type":781,"attrs":2286},{"href":2287,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2289,"type":743}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":739,"content":2291},[2292],{"text":2074,"type":743},{"type":804,"content":2294},[2295,2301,2307,2313,2319,2325],{"type":807,"content":2296},[2297],{"type":739,"content":2298},[2299],{"text":2300,"type":743},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":807,"content":2302},[2303],{"type":739,"content":2304},[2305],{"text":2306,"type":743},"2 cups olives, drained and pitted",{"type":807,"content":2308},[2309],{"type":739,"content":2310},[2311],{"text":2312,"type":743},"2 cloves garlic, minced",{"type":807,"content":2314},[2315],{"type":739,"content":2316},[2317],{"text":2318,"type":743},"2 tablespoons olive oil",{"type":807,"content":2320},[2321],{"type":739,"content":2322},[2323],{"text":2324,"type":743},"3 tablespoons lemon juice",{"type":807,"content":2326},[2327],{"type":739,"content":2328},[2329],{"text":2330,"type":743},"1/3 cup fresh basil",{"type":739,"content":2332},[2333],{"text":2122,"type":743},{"type":2124,"attrs":2335,"content":2337},{"order":2336},{"order":2127},[2338,2344,2350],{"type":807,"content":2339},[2340],{"type":739,"content":2341},[2342],{"text":2343,"type":743},"Add all the ingredients to a food processor",{"type":807,"content":2345},[2346],{"type":739,"content":2347},[2348],{"text":2349,"type":743},"Pulse until combined, scraping down the sides as needed",{"type":807,"content":2351},[2352],{"type":739,"content":2353},[2354],{"text":2355,"type":743},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":745,"attrs":2357,"content":2358},{"level":753},[2359],{"text":2360,"type":743},"Roasted Beet Hummus ",{"type":758,"attrs":2362},{"id":2049,"body":2363},[2364],{"url":2365,"_uid":2366,"image":2367,"component":771,"copyright_details":2370},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2368,"alt":2056,"name":7,"focus":7,"title":2056,"filename":2369,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":739,"content":2372},[2373,2375,2380],{"text":2374,"type":743},"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":2376,"type":743,"marks":2377},"boxer’s diet",[2378],{"type":781,"attrs":2379},{"href":1206,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2381,"type":743},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":739,"content":2383},[2384],{"text":2385,"type":743},"Ingredients:",{"type":804,"content":2387},[2388,2394,2400,2406,2412,2418,2424,2430],{"type":807,"content":2389},[2390],{"type":739,"content":2391},[2392],{"text":2393,"type":743},"1 small beet",{"type":807,"content":2395},[2396],{"type":739,"content":2397},[2398],{"text":2399,"type":743},"1 15-ounce can of cooked chickpeas, drained",{"type":807,"content":2401},[2402],{"type":739,"content":2403},[2404],{"text":2405,"type":743},"Juice of 1/2 lemon",{"type":807,"content":2407},[2408],{"type":739,"content":2409},[2410],{"text":2411,"type":743},"2 garlic cloves, minced",{"type":807,"content":2413},[2414],{"type":739,"content":2415},[2416],{"text":2417,"type":743},"2 tablespoons tahini",{"type":807,"content":2419},[2420],{"type":739,"content":2421},[2422],{"text":2423,"type":743},"1/4 cup olive oil  ",{"type":807,"content":2425},[2426],{"type":739,"content":2427},[2428],{"text":2429,"type":743},"1 teaspoon salt",{"type":807,"content":2431},[2432],{"type":739,"content":2433},[2434],{"text":2435,"type":743},"Pepper to taste ",{"type":739,"content":2437},[2438],{"text":2122,"type":743},{"type":2124,"attrs":2440,"content":2442},{"order":2441},{"order":2127},[2443,2492,2498,2504,2510],{"type":807,"content":2444},[2445,2449],{"type":739,"content":2446},[2447],{"text":2448,"type":743},"Roast the beet: ",{"type":804,"content":2450},[2451,2456,2462,2468,2474,2480,2486],{"type":807,"content":2452},[2453],{"type":739,"content":2454},[2455],{"text":2134,"type":743},{"type":807,"content":2457},[2458],{"type":739,"content":2459},[2460],{"text":2461,"type":743},"Remove the stem and the roots from the beet ",{"type":807,"content":2463},[2464],{"type":739,"content":2465},[2466],{"text":2467,"type":743},"Wash under water until clean ",{"type":807,"content":2469},[2470],{"type":739,"content":2471},[2472],{"text":2473,"type":743},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":807,"content":2475},[2476],{"type":739,"content":2477},[2478],{"text":2479,"type":743},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":807,"content":2481},[2482],{"type":739,"content":2483},[2484],{"text":2485,"type":743},"Let it cool to room temperature ",{"type":807,"content":2487},[2488],{"type":739,"content":2489},[2490],{"text":2491,"type":743},"Peel the skin off ",{"type":807,"content":2493},[2494],{"type":739,"content":2495},[2496],{"text":2497,"type":743},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":807,"content":2499},[2500],{"type":739,"content":2501},[2502],{"text":2503,"type":743},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":807,"content":2505},[2506],{"type":739,"content":2507},[2508],{"text":2509,"type":743},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":807,"content":2511},[2512],{"type":739,"content":2513},[2514],{"text":2515,"type":743},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":745,"attrs":2517,"content":2518},{"level":753},[2519],{"text":2520,"type":743},"Sweet Potato Bites",{"type":758,"attrs":2522},{"id":2049,"body":2523},[2524],{"url":2525,"_uid":2526,"image":2527,"component":771,"copyright_details":2530},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":2528,"alt":2056,"name":7,"focus":7,"title":2056,"filename":2529,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":739,"content":2532},[2533,2535,2540],{"text":2534,"type":743},"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":2536,"type":743,"marks":2537},"healthy fats",[2538],{"type":781,"attrs":2539},{"href":1078,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2541,"type":743}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":739,"content":2543},[2544],{"text":2385,"type":743},{"type":804,"content":2546},[2547,2553,2559,2565,2571,2577,2583,2589],{"type":807,"content":2548},[2549],{"type":739,"content":2550},[2551],{"text":2552,"type":743},"2 medium sweet potatoes",{"type":807,"content":2554},[2555],{"type":739,"content":2556},[2557],{"text":2558,"type":743},"1 large avocado, diced",{"type":807,"content":2560},[2561],{"type":739,"content":2562},[2563],{"text":2564,"type":743},"2 teaspoons sesame seeds",{"type":807,"content":2566},[2567],{"type":739,"content":2568},[2569],{"text":2570,"type":743},"Olive or avocado oil, for drizzling",{"type":807,"content":2572},[2573],{"type":739,"content":2574},[2575],{"text":2576,"type":743},"¼ cup red onion, diced",{"type":807,"content":2578},[2579],{"type":739,"content":2580},[2581],{"text":2582,"type":743},"½ lemon",{"type":807,"content":2584},[2585],{"type":739,"content":2586},[2587],{"text":2588,"type":743},"Fresh cilantro leaves, finely chopped",{"type":807,"content":2590},[2591],{"type":739,"content":2592},[2593],{"text":2594,"type":743},"Salt and pepper to taste",{"type":739,"content":2596},[2597],{"text":2122,"type":743},{"type":2124,"attrs":2599,"content":2601},{"order":2600},{"order":2127},[2602,2608,2614,2620,2626,2632],{"type":807,"content":2603},[2604],{"type":739,"content":2605},[2606],{"text":2607,"type":743},"Preheat the oven to 400°F",{"type":807,"content":2609},[2610],{"type":739,"content":2611},[2612],{"text":2613,"type":743},"Line a large baking sheet with parchment paper",{"type":807,"content":2615},[2616],{"type":739,"content":2617},[2618],{"text":2619,"type":743},"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":807,"content":2621},[2622],{"type":739,"content":2623},[2624],{"text":2625,"type":743},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":807,"content":2627},[2628],{"type":739,"content":2629},[2630],{"text":2631,"type":743},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":807,"content":2633},[2634],{"type":739,"content":2635},[2636],{"text":2637,"type":743},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":745,"attrs":2639,"content":2640},{"level":747},[2641],{"text":2642,"type":743},"A Healthier Feast",{"type":739,"content":2644},[2645],{"text":2646,"type":743},"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":745,"attrs":2648,"content":2649},{"level":747},[2650],{"text":2651,"type":743},"Eat & Train Like a Fighter",{"type":739,"content":2653},[2654,2655,2659],{"text":1221,"type":743},{"text":1223,"type":743,"marks":2656},[2657],{"type":781,"attrs":2658},{"href":1227,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":1496,"type":743},{"type":739,"content":2661},[2662],{"text":1500,"type":743},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2664,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2669,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2670,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2665,"component":118,"meta_info":2666,"meta_title":7,"block_image":2667,"cover_image":2668,"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":2673,"title":2674,"plugin":43,"description":2675},"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":2677,"alt":2678,"name":7,"focus":7,"title":2678,"filename":2679,"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,[1251],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2689,"created_at":2690,"published_at":2691,"updated_at":2692,"id":2693,"uuid":2694,"content":2695,"slug":2989,"full_slug":2990,"sort_by_date":48,"position":2991,"tag_list":2992,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":2993,"first_published_at":2691,"release_id":48,"lang":60,"path":1255,"alternates":2994,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":2696,"faqs":2697,"title":2689,"topic":2710,"author":2725,"content":2726,"category":2971,"schedule":2979,"component":1239,"meta_info":2980,"cover_image":2984,"description":2983,"contributors":2988},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2698,2702,2706],{"_uid":2699,"answer":2700,"question":2701,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":2703,"answer":2704,"question":2705,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":2707,"answer":2708,"question":2709,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2711,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2723,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2712,"component":39,"meta_info":2720,"block_image":2721,"cover_image":2722,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2713,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2718,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2714,"component":118,"meta_info":2715,"meta_title":7,"block_image":2716,"cover_image":2717,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":736,"content":2727},[2728,2732,2744,2748,2753,2765,2777,2797,2806,2818,2823,2849,2859,2864,2868,2873,2885,2890,2894,2899,2903,2908,2919,2924,2934,2946,2958,2962],{"type":739,"content":2729},[2730],{"text":2731,"type":743},"Have you been waiting for permission to take more naps? Here it is.",{"type":739,"content":2733},[2734,2736,2742],{"text":2735,"type":743},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2737,"type":743,"marks":2738},"muscle recovery",[2739],{"type":781,"attrs":2740},{"href":2741,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2743,"type":743},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":739,"content":2745},[2746],{"text":2747,"type":743},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":745,"attrs":2749,"content":2750},{"level":747},[2751],{"text":2752,"type":743},"How Does Napping Help Boxing Performance?",{"type":758,"attrs":2754},{"id":2755,"body":2756},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2757],{"url":2758,"_uid":2759,"image":2760,"component":771,"copyright_details":2764},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2761,"alt":2762,"name":7,"focus":48,"title":2762,"filename":2763,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":739,"content":2766},[2767,2769,2775],{"text":2768,"type":743},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":2770,"type":743,"marks":2771},"10 minutes of sleep",[2772],{"type":781,"attrs":2773},{"href":2774,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2776,"type":743}," can hold many benefits for the body and mind.",{"type":739,"content":2778},[2779,2781,2787,2789,2795],{"text":2780,"type":743},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2782,"type":743,"marks":2783},"Dr. Amy Bender",[2784],{"type":781,"attrs":2785},{"href":2786,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2788,"type":743}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":2790,"type":743,"marks":2791},"Rocky Harris",[2792],{"type":781,"attrs":2793},{"href":2794,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2796,"type":743},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":758,"attrs":2798},{"id":2755,"body":2799},[2800],{"_uid":2801,"text":2802,"image":2803,"author":2804,"component":2805},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":739,"content":2807},[2808,2810,2816],{"text":2809,"type":743},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2811,"type":743,"marks":2812},"interview with CBS Sports",[2813],{"type":781,"attrs":2814},{"href":2815,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2817,"type":743},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":745,"attrs":2819,"content":2820},{"level":747},[2821],{"text":2822,"type":743},"Benefits of Napping",{"type":804,"content":2824},[2825,2831,2837,2843],{"type":807,"content":2826},[2827],{"type":739,"content":2828},[2829],{"text":2830,"type":743},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":807,"content":2832},[2833],{"type":739,"content":2834},[2835],{"text":2836,"type":743},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":807,"content":2838},[2839],{"type":739,"content":2840},[2841],{"text":2842,"type":743},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":807,"content":2844},[2845],{"type":739,"content":2846},[2847],{"text":2848,"type":743},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":758,"attrs":2850},{"id":2755,"body":2851},[2852],{"url":2853,"_uid":2854,"image":2855,"component":771,"copyright_details":2858},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2856,"alt":2762,"name":7,"focus":48,"title":2762,"filename":2857,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":745,"attrs":2860,"content":2861},{"level":747},[2862],{"text":2863,"type":743},"The Art of a Successful Snooze",{"type":739,"content":2865},[2866],{"text":2867,"type":743},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":745,"attrs":2869,"content":2870},{"level":753},[2871],{"text":2872,"type":743},"Timing",{"type":739,"content":2874},[2875,2877,2883],{"text":2876,"type":743},"The ideal time for a nap is ",{"text":2878,"type":743,"marks":2879},"early afternoon",[2880],{"type":781,"attrs":2881},{"href":2882,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":2884,"type":743},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":745,"attrs":2886,"content":2887},{"level":753},[2888],{"text":2889,"type":743},"Length ",{"type":739,"content":2891},[2892],{"text":2893,"type":743},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":745,"attrs":2895,"content":2896},{"level":753},[2897],{"text":2898,"type":743},"Setting",{"type":739,"content":2900},[2901],{"text":2902,"type":743},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":745,"attrs":2904,"content":2905},{"level":753},[2906],{"text":2907,"type":743},"Scheduling",{"type":739,"content":2909},[2910,2912,2917],{"text":2911,"type":743},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2913,"type":743,"marks":2914},"Dr. Bender recommends",[2915],{"type":781,"attrs":2916},{"href":2786,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2918,"type":743}," an extended nap length of around 90 minutes for athletes.",{"type":745,"attrs":2920,"content":2921},{"level":747},[2922],{"text":2923,"type":743},"Dreaming of Greatness",{"type":758,"attrs":2925},{"id":2755,"body":2926},[2927],{"url":2928,"_uid":2929,"image":2930,"component":771,"copyright_details":2933},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2931,"alt":2762,"name":7,"focus":48,"title":2762,"filename":2932,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":739,"content":2935},[2936,2938,2944],{"text":2937,"type":743},"Boxing training is all about making ",{"text":2939,"type":743,"marks":2940},"healthy lifestyle choices",[2941],{"type":781,"attrs":2942},{"href":2943,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2945,"type":743},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":739,"content":2947},[2948,2950,2956],{"text":2949,"type":743},"When you’re training hard, remember that ",{"text":2951,"type":743,"marks":2952},"recovery",[2953],{"type":781,"attrs":2954},{"href":2955,"uuid":48,"anchor":48,"target":784,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2957,"type":743}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":745,"attrs":2959,"content":2960},{"level":747},[2961],{"text":1217,"type":743},{"type":739,"content":2963},[2964,2965,2969],{"text":1221,"type":743},{"text":1223,"type":743,"marks":2966},[2967],{"type":781,"attrs":2968},{"href":1227,"uuid":48,"anchor":48,"target":784,"linktype":13},{"text":2970,"type":743}," 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":2972,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2977,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2978,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2973,"component":118,"meta_info":2974,"meta_title":7,"block_image":2975,"cover_image":2976,"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},[],[],"2022-11-08 00:00",{"_uid":2981,"title":2982,"plugin":43,"description":2983},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2985,"alt":2986,"name":7,"focus":48,"title":2986,"filename":2987,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1251],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2996,"created_at":2997,"published_at":2998,"updated_at":2999,"id":3000,"uuid":3001,"content":3002,"slug":3510,"full_slug":3511,"sort_by_date":48,"position":3512,"tag_list":3513,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":3514,"first_published_at":3515,"release_id":48,"lang":60,"path":1255,"alternates":3516,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":3003,"faqs":3004,"title":2996,"topic":3057,"author":3072,"content":3073,"category":3493,"schedule":3501,"component":1239,"meta_info":3502,"cover_image":3506,"description":3505,"contributors":3509},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[3005,3009,3013,3017,3021,3025,3029,3033,3037,3041,3045,3049,3053],{"_uid":3006,"answer":3007,"question":3008,"component":670},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":3010,"answer":3011,"question":3012,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":3014,"answer":3015,"question":3016,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":3018,"answer":3019,"question":3020,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":3022,"answer":3023,"question":3024,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":3026,"answer":3027,"question":3028,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":3030,"answer":3031,"question":3032,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":3034,"answer":3035,"question":3036,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":3038,"answer":3039,"question":3040,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":3042,"answer":3043,"question":3044,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":3046,"answer":3047,"question":3048,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":3050,"answer":3051,"question":3052,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":3054,"answer":3055,"question":3056,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":3058,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":3070,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":3071,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":3059,"component":39,"meta_info":3067,"block_image":3068,"cover_image":3069,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3060,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3065,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3066,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3061,"component":118,"meta_info":3062,"meta_title":7,"block_image":3063,"cover_image":3064,"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},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":736,"content":3074},[3075,3097,3101,3114,3119,3124,3135,3138,3144,3158,3164,3196,3201,3212,3215,3220,3233,3238,3270,3275,3286,3290,3296,3310,3315,3347,3352,3363,3366,3371,3395,3400,3444,3449,3453,3474,3478,3489],{"type":739,"content":3076},[3077,3079,3086,3088,3095],{"text":3078,"type":743},"FightCamp Trainer and Muay Thai Champion, ",{"text":3080,"type":743,"marks":3081},"Jessica Evans",[3082],{"type":781,"attrs":3083},{"href":3084,"uuid":48,"anchor":48,"custom":3085,"target":784,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":3087,"type":743}," is notorious for highlighting her “Day In The Life” on ",{"text":3089,"type":743,"marks":3090},"Instagram",[3091],{"type":781,"attrs":3092},{"href":3093,"uuid":48,"anchor":48,"custom":3094,"target":784,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":3096,"type":743},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":739,"content":3098},[3099],{"text":3100,"type":743},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":758,"attrs":3102},{"id":3103,"body":3104},"644fad9a-2dd8-4101-a155-c005221bff64",[3105],{"_uid":3106,"link":3107,"image":3109,"title":3111,"component":3113},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":3108,"linktype":13,"fieldtype":14,"cached_url":3108},"https://youtu.be/URAkA-S1HdQ",{"id":3110,"alt":3111,"name":7,"focus":48,"title":3111,"filename":3112,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png","image_video_link",{"type":745,"attrs":3115,"content":3116},{"level":747},[3117],{"text":3118,"type":743},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":745,"attrs":3120,"content":3121},{"level":753},[3122],{"text":3123,"type":743},"1. Space Buns",{"type":758,"attrs":3125},{"id":3103,"body":3126},[3127],{"url":3128,"_uid":3129,"image":3130,"component":771,"copyright_details":3134},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":3131,"alt":3132,"name":7,"focus":48,"title":3132,"filename":3133,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":739,"content":3136},[3137],{"text":3011,"type":743},{"type":739,"content":3139},[3140],{"text":3141,"type":743,"marks":3142},"What You’ll Need:",[3143],{"type":1353},{"type":804,"content":3145},[3146,3152],{"type":807,"content":3147},[3148],{"type":739,"content":3149},[3150],{"text":3151,"type":743},"a comb",{"type":807,"content":3153},[3154],{"type":739,"content":3155},[3156],{"text":3157,"type":743},"two (2) hair ties",{"type":739,"content":3159},[3160],{"text":3161,"type":743,"marks":3162},"How To:",[3163],{"type":1353},{"type":804,"content":3165},[3166,3172,3178,3184,3190],{"type":807,"content":3167},[3168],{"type":739,"content":3169},[3170],{"text":3171,"type":743},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":807,"content":3173},[3174],{"type":739,"content":3175},[3176],{"text":3177,"type":743},"Braid the right section of your hair towards the right crown of your head.",{"type":807,"content":3179},[3180],{"type":739,"content":3181},[3182],{"text":3183,"type":743},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":807,"content":3185},[3186],{"type":739,"content":3187},[3188],{"text":3189,"type":743},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":807,"content":3191},[3192],{"type":739,"content":3193},[3194],{"text":3195,"type":743},"Repeat on the left side.",{"type":745,"attrs":3197,"content":3198},{"level":753},[3199],{"text":3200,"type":743},"2. Boxer Braids",{"type":758,"attrs":3202},{"id":3103,"body":3203},[3204],{"url":3205,"_uid":3206,"image":3207,"component":771,"copyright_details":3211},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":3208,"alt":3209,"name":7,"focus":48,"title":3209,"filename":3210,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":739,"content":3213},[3214],{"text":3023,"type":743},{"type":739,"content":3216},[3217],{"text":3141,"type":743,"marks":3218},[3219],{"type":1353},{"type":804,"content":3221},[3222,3228],{"type":807,"content":3223},[3224],{"type":739,"content":3225},[3226],{"text":3227,"type":743},"comb",{"type":807,"content":3229},[3230],{"type":739,"content":3231},[3232],{"text":3157,"type":743},{"type":739,"content":3234},[3235],{"text":3161,"type":743,"marks":3236},[3237],{"type":1353},{"type":804,"content":3239},[3240,3246,3252,3258,3264],{"type":807,"content":3241},[3242],{"type":739,"content":3243},[3244],{"text":3245,"type":743},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":807,"content":3247},[3248],{"type":739,"content":3249},[3250],{"text":3251,"type":743},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":807,"content":3253},[3254],{"type":739,"content":3255},[3256],{"text":3257,"type":743},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":807,"content":3259},[3260],{"type":739,"content":3261},[3262],{"text":3263,"type":743},"Secure the ends of your braid with a hair tie.",{"type":807,"content":3265},[3266],{"type":739,"content":3267},[3268],{"text":3269,"type":743},"Repeat on the other side for a pigtail style.",{"type":745,"attrs":3271,"content":3272},{"level":753},[3273],{"text":3274,"type":743},"3. Pom Pom Pony",{"type":758,"attrs":3276},{"id":3103,"body":3277},[3278],{"url":3279,"_uid":3280,"image":3281,"component":771,"copyright_details":3285},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":3282,"alt":3283,"name":7,"focus":48,"title":3283,"filename":3284,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":739,"content":3287},[3288],{"text":3289,"type":743},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":739,"content":3291},[3292],{"text":3293,"type":743,"marks":3294},"What You'll Need:",[3295],{"type":1353},{"type":804,"content":3297},[3298,3304],{"type":807,"content":3299},[3300],{"type":739,"content":3301},[3302],{"text":3303,"type":743},"hairbrush",{"type":807,"content":3305},[3306],{"type":739,"content":3307},[3308],{"text":3309,"type":743},"hair ties",{"type":739,"content":3311},[3312],{"text":3161,"type":743,"marks":3313},[3314],{"type":1353},{"type":804,"content":3316},[3317,3323,3329,3335,3341],{"type":807,"content":3318},[3319],{"type":739,"content":3320},[3321],{"text":3322,"type":743},"Use a brush to gather your hair up on the crown of your head.",{"type":807,"content":3324},[3325],{"type":739,"content":3326},[3327],{"text":3328,"type":743},"Secure your hair in a high ponytail with a hair tie.",{"type":807,"content":3330},[3331],{"type":739,"content":3332},[3333],{"text":3334,"type":743},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":807,"content":3336},[3337],{"type":739,"content":3338},[3339],{"text":3340,"type":743},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":807,"content":3342},[3343],{"type":739,"content":3344},[3345],{"text":3346,"type":743},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":745,"attrs":3348,"content":3349},{"level":753},[3350],{"text":3351,"type":743},"4. High Pony Braid",{"type":758,"attrs":3353},{"id":3103,"body":3354},[3355],{"url":3356,"_uid":3357,"image":3358,"component":771,"copyright_details":3362},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":3359,"alt":3360,"name":7,"focus":48,"title":3360,"filename":3361,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":739,"content":3364},[3365],{"text":3047,"type":743},{"type":739,"content":3367},[3368],{"text":3293,"type":743,"marks":3369},[3370],{"type":1353},{"type":804,"content":3372},[3373,3379,3384,3390],{"type":807,"content":3374},[3375],{"type":739,"content":3376},[3377],{"text":3378,"type":743},"hair wax",{"type":807,"content":3380},[3381],{"type":739,"content":3382},[3383],{"text":3303,"type":743},{"type":807,"content":3385},[3386],{"type":739,"content":3387},[3388],{"text":3389,"type":743},"hair extension",{"type":807,"content":3391},[3392],{"type":739,"content":3393},[3394],{"text":3157,"type":743},{"type":739,"content":3396},[3397],{"text":3161,"type":743,"marks":3398},[3399],{"type":1353},{"type":804,"content":3401},[3402,3408,3414,3420,3426,3432,3438],{"type":807,"content":3403},[3404],{"type":739,"content":3405},[3406],{"text":3407,"type":743},"Apply a small amount of hair wax around the edges of the hair.",{"type":807,"content":3409},[3410],{"type":739,"content":3411},[3412],{"text":3413,"type":743},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":807,"content":3415},[3416],{"type":739,"content":3417},[3418],{"text":3419,"type":743},"Secure it in a high ponytail with a hair tie.",{"type":807,"content":3421},[3422],{"type":739,"content":3423},[3424],{"text":3425,"type":743},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":807,"content":3427},[3428],{"type":739,"content":3429},[3430],{"text":3431,"type":743},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":807,"content":3433},[3434],{"type":739,"content":3435},[3436],{"text":3437,"type":743},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":807,"content":3439},[3440],{"type":739,"content":3441},[3442],{"text":3443,"type":743},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":745,"attrs":3445,"content":3446},{"level":747},[3447],{"text":3448,"type":743},"Fight In Style",{"type":739,"content":3450},[3451],{"text":3452,"type":743},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":739,"content":3454},[3455,3457,3464,3465,3472],{"text":3456,"type":743},"For more ways to style your hair for your workouts, check out ",{"text":3458,"type":743,"marks":3459},"Shanie Smash",[3460],{"type":781,"attrs":3461},{"href":3462,"uuid":48,"anchor":48,"custom":3463,"target":784,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":794,"type":743},{"text":3466,"type":743,"marks":3467},"Rocky Harris's",[3468],{"type":781,"attrs":3469},{"href":3470,"uuid":48,"anchor":48,"custom":3471,"target":784,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":3473,"type":743}," videos of their favorite workout hairstyles.  ",{"type":745,"attrs":3475,"content":3476},{"level":747},[3477],{"text":1217,"type":743},{"type":739,"content":3479},[3480,3482,3487],{"text":3481,"type":743},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1223,"type":743,"marks":3483},[3484],{"type":781,"attrs":3485},{"href":1227,"uuid":48,"anchor":48,"custom":3486,"target":784,"linktype":13},{},{"text":3488,"type":743}," 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":739,"content":3490},[3491],{"text":3492,"type":743},"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":3494,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3499,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3500,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3495,"component":118,"meta_info":3496,"meta_title":7,"block_image":3497,"cover_image":3498,"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},[],[],"2023-01-04 00:00",{"_uid":3503,"title":3504,"plugin":43,"description":3505},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. 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