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If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":676,"answer":677,"question":678,"component":670},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":680,"answer":681,"question":682,"component":670},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":684,"answer":685,"question":686,"component":670},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":688,"answer":689,"question":690,"component":670},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":692,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":694,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":724,"full_slug":725,"sort_by_date":48,"position":501,"tag_list":726,"is_startpage":9,"parent_id":727,"meta_data":48,"group_id":728,"first_published_at":729,"release_id":48,"lang":60,"path":48,"alternates":730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":714,"_uid":715,"name":716,"photo":717,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":721,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":722,"social_link_instagram":723,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":718,"alt":716,"name":716,"focus":48,"title":716,"filename":719,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":732,"content":733},"doc",[734,740,747,753,768,782,786,832,836,878,883,893,905,908,958,961,977,982,992,1004,1007,1045,1048,1070,1075,1085,1097,1101,1151,1154,1231,1236,1246,1258,1261,1311,1314,1354,1359,1363,1368,1380],{"type":735,"content":736},"paragraph",[737],{"text":738,"type":739},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.","text",{"type":741,"attrs":742,"content":744},"heading",{"level":743},2,[745],{"text":746,"type":739},"5 Easy and Healthy Thanksgiving Appetizers",{"type":741,"attrs":748,"content":750},{"level":749},3,[751],{"text":752,"type":739},"Black Rice Stuffed Mushrooms",{"type":754,"attrs":755},"blok",{"id":756,"body":757},"d3b7671f-2997-4806-98b1-f839705e6dcc",[758],{"url":759,"_uid":761,"image":762,"component":766,"copyright_details":767},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"story","i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":763,"alt":764,"name":7,"focus":7,"title":764,"filename":765,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png","content_image",[],{"type":735,"content":769},[770,772,780],{"text":771,"type":739},"Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for ",{"text":773,"type":739,"marks":774},"immune health",[775],{"type":776,"attrs":777},"link",{"href":778,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system","_blank",{"text":781,"type":739},". Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.",{"type":735,"content":783},[784],{"text":785,"type":739},"Ingredients: ",{"type":787,"content":788},"bullet_list",[789,796,802,808,814,820,826],{"type":790,"content":791},"list_item",[792],{"type":735,"content":793},[794],{"text":795,"type":739},"1/2 cup black rice (or wild rice)",{"type":790,"content":797},[798],{"type":735,"content":799},[800],{"text":801,"type":739},"1 cup vegetable stock",{"type":790,"content":803},[804],{"type":735,"content":805},[806],{"text":807,"type":739},"1 10-ounce package of baby portobello mushrooms",{"type":790,"content":809},[810],{"type":735,"content":811},[812],{"text":813,"type":739},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":790,"content":815},[816],{"type":735,"content":817},[818],{"text":819,"type":739},"1/4 cup raw walnuts, crushed",{"type":790,"content":821},[822],{"type":735,"content":823},[824],{"text":825,"type":739},"Cooking oil spray",{"type":790,"content":827},[828],{"type":735,"content":829},[830],{"text":831,"type":739},"Salt and pepper to taste ",{"type":735,"content":833},[834],{"text":835,"type":739},"Directions:",{"type":837,"attrs":838,"content":841},"ordered_list",{"order":839},{"order":840},1,[842,848,854,860,866,872],{"type":790,"content":843},[844],{"type":735,"content":845},[846],{"text":847,"type":739},"Preheat oven to 375°F ",{"type":790,"content":849},[850],{"type":735,"content":851},[852],{"text":853,"type":739},"Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)",{"type":790,"content":855},[856],{"type":735,"content":857},[858],{"text":859,"type":739},"Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.",{"type":790,"content":861},[862],{"type":735,"content":863},[864],{"text":865,"type":739},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":790,"content":867},[868],{"type":735,"content":869},[870],{"text":871,"type":739},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":790,"content":873},[874],{"type":735,"content":875},[876],{"text":877,"type":739},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":741,"attrs":879,"content":880},{"level":749},[881],{"text":882,"type":739},"White Bean Dip",{"type":754,"attrs":884},{"id":756,"body":885},[886],{"url":887,"_uid":888,"image":889,"component":766,"copyright_details":892},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":890,"alt":764,"name":7,"focus":7,"title":764,"filename":891,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":735,"content":894},[895,897,903],{"text":896,"type":739},"A ",{"text":898,"type":739,"marks":899},"protein",[900],{"type":776,"attrs":901},{"href":902,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":904,"type":739}," and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. ",{"type":735,"content":906},[907],{"text":785,"type":739},{"type":787,"content":909},[910,916,922,928,934,940,946,952],{"type":790,"content":911},[912],{"type":735,"content":913},[914],{"text":915,"type":739},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":790,"content":917},[918],{"type":735,"content":919},[920],{"text":921,"type":739},"2 tablespoons olive oil ",{"type":790,"content":923},[924],{"type":735,"content":925},[926],{"text":927,"type":739},"1-2 tablespoons water",{"type":790,"content":929},[930],{"type":735,"content":931},[932],{"text":933,"type":739},"Juice of ½ lemon",{"type":790,"content":935},[936],{"type":735,"content":937},[938],{"text":939,"type":739},"1 small garlic clove, peeled ",{"type":790,"content":941},[942],{"type":735,"content":943},[944],{"text":945,"type":739},"1/2 teaspoon salt",{"type":790,"content":947},[948],{"type":735,"content":949},[950],{"text":951,"type":739},"Ground pepper to taste ",{"type":790,"content":953},[954],{"type":735,"content":955},[956],{"text":957,"type":739},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":735,"content":959},[960],{"text":835,"type":739},{"type":837,"attrs":962,"content":964},{"order":963},{"order":840},[965,971],{"type":790,"content":966},[967],{"type":735,"content":968},[969],{"text":970,"type":739},"In a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.",{"type":790,"content":972},[973],{"type":735,"content":974},[975],{"text":976,"type":739},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":741,"attrs":978,"content":979},{"level":749},[980],{"text":981,"type":739},"Sundried Tomato and Olive Tapenade",{"type":754,"attrs":983},{"id":756,"body":984},[985],{"url":986,"_uid":987,"image":988,"component":766,"copyright_details":991},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":989,"alt":764,"name":7,"focus":7,"title":764,"filename":990,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":735,"content":993},[994,996,1002],{"text":995,"type":739},"This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs ",{"text":997,"type":739,"marks":998},"anti-inflammatory",[999],{"type":776,"attrs":1000},{"href":1001,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1003,"type":739}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":735,"content":1005},[1006],{"text":785,"type":739},{"type":787,"content":1008},[1009,1015,1021,1027,1033,1039],{"type":790,"content":1010},[1011],{"type":735,"content":1012},[1013],{"text":1014,"type":739},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":790,"content":1016},[1017],{"type":735,"content":1018},[1019],{"text":1020,"type":739},"2 cups olives, drained and pitted",{"type":790,"content":1022},[1023],{"type":735,"content":1024},[1025],{"text":1026,"type":739},"2 cloves garlic, minced",{"type":790,"content":1028},[1029],{"type":735,"content":1030},[1031],{"text":1032,"type":739},"2 tablespoons olive oil",{"type":790,"content":1034},[1035],{"type":735,"content":1036},[1037],{"text":1038,"type":739},"3 tablespoons lemon juice",{"type":790,"content":1040},[1041],{"type":735,"content":1042},[1043],{"text":1044,"type":739},"1/3 cup fresh basil",{"type":735,"content":1046},[1047],{"text":835,"type":739},{"type":837,"attrs":1049,"content":1051},{"order":1050},{"order":840},[1052,1058,1064],{"type":790,"content":1053},[1054],{"type":735,"content":1055},[1056],{"text":1057,"type":739},"Add all the ingredients to a food processor",{"type":790,"content":1059},[1060],{"type":735,"content":1061},[1062],{"text":1063,"type":739},"Pulse until combined, scraping down the sides as needed",{"type":790,"content":1065},[1066],{"type":735,"content":1067},[1068],{"text":1069,"type":739},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":741,"attrs":1071,"content":1072},{"level":749},[1073],{"text":1074,"type":739},"Roasted Beet Hummus ",{"type":754,"attrs":1076},{"id":756,"body":1077},[1078],{"url":1079,"_uid":1080,"image":1081,"component":766,"copyright_details":1084},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1082,"alt":764,"name":7,"focus":7,"title":764,"filename":1083,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":735,"content":1086},[1087,1089,1095],{"text":1088,"type":739},"Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a ",{"text":1090,"type":739,"marks":1091},"boxer’s diet",[1092],{"type":776,"attrs":1093},{"href":1094,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1096,"type":739},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":735,"content":1098},[1099],{"text":1100,"type":739},"Ingredients:",{"type":787,"content":1102},[1103,1109,1115,1121,1127,1133,1139,1145],{"type":790,"content":1104},[1105],{"type":735,"content":1106},[1107],{"text":1108,"type":739},"1 small beet",{"type":790,"content":1110},[1111],{"type":735,"content":1112},[1113],{"text":1114,"type":739},"1 15-ounce can of cooked chickpeas, drained",{"type":790,"content":1116},[1117],{"type":735,"content":1118},[1119],{"text":1120,"type":739},"Juice of 1/2 lemon",{"type":790,"content":1122},[1123],{"type":735,"content":1124},[1125],{"text":1126,"type":739},"2 garlic cloves, minced",{"type":790,"content":1128},[1129],{"type":735,"content":1130},[1131],{"text":1132,"type":739},"2 tablespoons tahini",{"type":790,"content":1134},[1135],{"type":735,"content":1136},[1137],{"text":1138,"type":739},"1/4 cup olive oil  ",{"type":790,"content":1140},[1141],{"type":735,"content":1142},[1143],{"text":1144,"type":739},"1 teaspoon salt",{"type":790,"content":1146},[1147],{"type":735,"content":1148},[1149],{"text":1150,"type":739},"Pepper to taste ",{"type":735,"content":1152},[1153],{"text":835,"type":739},{"type":837,"attrs":1155,"content":1157},{"order":1156},{"order":840},[1158,1207,1213,1219,1225],{"type":790,"content":1159},[1160,1164],{"type":735,"content":1161},[1162],{"text":1163,"type":739},"Roast the beet: ",{"type":787,"content":1165},[1166,1171,1177,1183,1189,1195,1201],{"type":790,"content":1167},[1168],{"type":735,"content":1169},[1170],{"text":847,"type":739},{"type":790,"content":1172},[1173],{"type":735,"content":1174},[1175],{"text":1176,"type":739},"Remove the stem and the roots from the beet ",{"type":790,"content":1178},[1179],{"type":735,"content":1180},[1181],{"text":1182,"type":739},"Wash under water until clean ",{"type":790,"content":1184},[1185],{"type":735,"content":1186},[1187],{"text":1188,"type":739},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":790,"content":1190},[1191],{"type":735,"content":1192},[1193],{"text":1194,"type":739},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":790,"content":1196},[1197],{"type":735,"content":1198},[1199],{"text":1200,"type":739},"Let it cool to room temperature ",{"type":790,"content":1202},[1203],{"type":735,"content":1204},[1205],{"text":1206,"type":739},"Peel the skin off ",{"type":790,"content":1208},[1209],{"type":735,"content":1210},[1211],{"text":1212,"type":739},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":790,"content":1214},[1215],{"type":735,"content":1216},[1217],{"text":1218,"type":739},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":790,"content":1220},[1221],{"type":735,"content":1222},[1223],{"text":1224,"type":739},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":790,"content":1226},[1227],{"type":735,"content":1228},[1229],{"text":1230,"type":739},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":741,"attrs":1232,"content":1233},{"level":749},[1234],{"text":1235,"type":739},"Sweet Potato Bites",{"type":754,"attrs":1237},{"id":756,"body":1238},[1239],{"url":1240,"_uid":1241,"image":1242,"component":766,"copyright_details":1245},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1243,"alt":764,"name":7,"focus":7,"title":764,"filename":1244,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":735,"content":1247},[1248,1250,1256],{"text":1249,"type":739},"A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with ",{"text":1251,"type":739,"marks":1252},"healthy fats",[1253],{"type":776,"attrs":1254},{"href":1255,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1257,"type":739}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":735,"content":1259},[1260],{"text":1100,"type":739},{"type":787,"content":1262},[1263,1269,1275,1281,1287,1293,1299,1305],{"type":790,"content":1264},[1265],{"type":735,"content":1266},[1267],{"text":1268,"type":739},"2 medium sweet potatoes",{"type":790,"content":1270},[1271],{"type":735,"content":1272},[1273],{"text":1274,"type":739},"1 large avocado, diced",{"type":790,"content":1276},[1277],{"type":735,"content":1278},[1279],{"text":1280,"type":739},"2 teaspoons sesame seeds",{"type":790,"content":1282},[1283],{"type":735,"content":1284},[1285],{"text":1286,"type":739},"Olive or avocado oil, for drizzling",{"type":790,"content":1288},[1289],{"type":735,"content":1290},[1291],{"text":1292,"type":739},"¼ cup red onion, diced",{"type":790,"content":1294},[1295],{"type":735,"content":1296},[1297],{"text":1298,"type":739},"½ lemon",{"type":790,"content":1300},[1301],{"type":735,"content":1302},[1303],{"text":1304,"type":739},"Fresh cilantro leaves, finely chopped",{"type":790,"content":1306},[1307],{"type":735,"content":1308},[1309],{"text":1310,"type":739},"Salt and pepper to taste",{"type":735,"content":1312},[1313],{"text":835,"type":739},{"type":837,"attrs":1315,"content":1317},{"order":1316},{"order":840},[1318,1324,1330,1336,1342,1348],{"type":790,"content":1319},[1320],{"type":735,"content":1321},[1322],{"text":1323,"type":739},"Preheat the oven to 400°F",{"type":790,"content":1325},[1326],{"type":735,"content":1327},[1328],{"text":1329,"type":739},"Line a large baking sheet with parchment paper",{"type":790,"content":1331},[1332],{"type":735,"content":1333},[1334],{"text":1335,"type":739},"Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper",{"type":790,"content":1337},[1338],{"type":735,"content":1339},[1340],{"text":1341,"type":739},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":790,"content":1343},[1344],{"type":735,"content":1345},[1346],{"text":1347,"type":739},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":790,"content":1349},[1350],{"type":735,"content":1351},[1352],{"text":1353,"type":739},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":741,"attrs":1355,"content":1356},{"level":743},[1357],{"text":1358,"type":739},"A Healthier Feast",{"type":735,"content":1360},[1361],{"text":1362,"type":739},"Thanksgiving is a wonderful time to spend with your loved ones and share the things you are thankful for. However, the holidays can also be a stressful time for those on a health journey who are trying to eat a nutritious diet and follow an exercise routine. With so many delicious foods on the table, it can be challenging to listen to your body’s hunger and fullness cues, which often leads to overeating and an uncomfortable feeling afterward, aka “food coma.” By serving nutrient-dense foods as appetizers, you and your guests will have healthier food choices, feel more satiated, and experience a more nutritionally balanced Thanksgiving feast. ",{"type":741,"attrs":1364,"content":1365},{"level":743},[1366],{"text":1367,"type":739},"Eat & Train Like a Fighter",{"type":735,"content":1369},[1370,1372,1378],{"text":1371,"type":739},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1373,"type":739,"marks":1374},"FightCamp",[1375],{"type":776,"attrs":1376},{"href":1377,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1379,"type":739}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":735,"content":1381},[1382],{"text":1383,"type":739},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1385,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1390,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1386,"component":118,"meta_info":1387,"meta_title":7,"block_image":1388,"cover_image":1389,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-03 00:00","article",{"_uid":1395,"title":1396,"plugin":43,"description":1397},"f1de9437-639c-4b64-a8d9-efb678ac8651","5 Healthy Thanksgiving Appetizer Ideas | FightCamp","It’s hard enough trying to plan Thanksgiving dinner let alone come up with appetizer ideas. We have you covered with easy and healthy Thanksgiving appetizers.",{"id":1399,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1401,"copyright":7,"fieldtype":50,"is_external_url":9},6287970,"FightCamp - Healthy Thanksgiving Appetizer Ideas","https://a.storyblok.com/f/115220/2400x990/2174ae6700/5-healthy-thanksgiving-appetizer-ideas.png",[],"5-healthy-thanksgiving-appetizer-ideas","blogs/5-healthy-thanksgiving-appetizer-ideas",-5330,[1407],"featured",60887917,"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z","wellness/{{story.slug}}",[],["Reactive",1414],[1415,1723,1977,2212,2714,2942],{"name":1416,"created_at":1417,"published_at":1418,"updated_at":1419,"id":1420,"uuid":1421,"content":1422,"slug":1717,"full_slug":1718,"sort_by_date":48,"position":1719,"tag_list":1720,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":1721,"first_published_at":1418,"release_id":48,"lang":60,"path":1411,"alternates":1722,"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":1423,"faqs":1424,"title":1416,"topic":1437,"author":1452,"content":1453,"category":1699,"schedule":1707,"component":1393,"meta_info":1708,"cover_image":1712,"description":1711,"contributors":1716},"13dcb405-3683-42a1-8d1e-b249a63d2947",[1425,1429,1433],{"_uid":1426,"answer":1427,"question":1428,"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":1430,"answer":1431,"question":1432,"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":1434,"answer":1435,"question":1436,"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":1438,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1450,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1439,"component":39,"meta_info":1447,"block_image":1448,"cover_image":1449,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1440,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1445,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1446,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1441,"component":118,"meta_info":1442,"meta_title":7,"block_image":1443,"cover_image":1444,"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":732,"content":1454},[1455,1459,1471,1475,1480,1492,1504,1524,1533,1545,1550,1576,1586,1591,1595,1600,1612,1617,1621,1626,1630,1635,1646,1651,1661,1673,1685,1690],{"type":735,"content":1456},[1457],{"text":1458,"type":739},"Have you been waiting for permission to take more naps? Here it is.",{"type":735,"content":1460},[1461,1463,1469],{"text":1462,"type":739},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":1464,"type":739,"marks":1465},"muscle recovery",[1466],{"type":776,"attrs":1467},{"href":1468,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":1470,"type":739},". 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":735,"content":1472},[1473],{"text":1474,"type":739},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":741,"attrs":1476,"content":1477},{"level":743},[1478],{"text":1479,"type":739},"How Does Napping Help Boxing Performance?",{"type":754,"attrs":1481},{"id":1482,"body":1483},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[1484],{"url":1485,"_uid":1486,"image":1487,"component":766,"copyright_details":1491},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":1488,"alt":1489,"name":7,"focus":48,"title":1489,"filename":1490,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":735,"content":1493},[1494,1496,1502],{"text":1495,"type":739},"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":1497,"type":739,"marks":1498},"10 minutes of sleep",[1499],{"type":776,"attrs":1500},{"href":1501,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":1503,"type":739}," can hold many benefits for the body and mind.",{"type":735,"content":1505},[1506,1508,1514,1516,1522],{"text":1507,"type":739},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":1509,"type":739,"marks":1510},"Dr. Amy Bender",[1511],{"type":776,"attrs":1512},{"href":1513,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":1515,"type":739}," 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":1517,"type":739,"marks":1518},"Rocky Harris",[1519],{"type":776,"attrs":1520},{"href":1521,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":1523,"type":739},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":754,"attrs":1525},{"id":1482,"body":1526},[1527],{"_uid":1528,"text":1529,"image":1530,"author":1531,"component":1532},"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":735,"content":1534},[1535,1537,1543],{"text":1536,"type":739},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":1538,"type":739,"marks":1539},"interview with CBS Sports",[1540],{"type":776,"attrs":1541},{"href":1542,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":1544,"type":739},". 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":741,"attrs":1546,"content":1547},{"level":743},[1548],{"text":1549,"type":739},"Benefits of Napping",{"type":787,"content":1551},[1552,1558,1564,1570],{"type":790,"content":1553},[1554],{"type":735,"content":1555},[1556],{"text":1557,"type":739},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":790,"content":1559},[1560],{"type":735,"content":1561},[1562],{"text":1563,"type":739},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":790,"content":1565},[1566],{"type":735,"content":1567},[1568],{"text":1569,"type":739},"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":790,"content":1571},[1572],{"type":735,"content":1573},[1574],{"text":1575,"type":739},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":754,"attrs":1577},{"id":1482,"body":1578},[1579],{"url":1580,"_uid":1581,"image":1582,"component":766,"copyright_details":1585},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":1583,"alt":1489,"name":7,"focus":48,"title":1489,"filename":1584,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":741,"attrs":1587,"content":1588},{"level":743},[1589],{"text":1590,"type":739},"The Art of a Successful Snooze",{"type":735,"content":1592},[1593],{"text":1594,"type":739},"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":741,"attrs":1596,"content":1597},{"level":749},[1598],{"text":1599,"type":739},"Timing",{"type":735,"content":1601},[1602,1604,1610],{"text":1603,"type":739},"The ideal time for a nap is ",{"text":1605,"type":739,"marks":1606},"early afternoon",[1607],{"type":776,"attrs":1608},{"href":1609,"uuid":48,"anchor":48,"target":779,"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":1611,"type":739},", 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":741,"attrs":1613,"content":1614},{"level":749},[1615],{"text":1616,"type":739},"Length ",{"type":735,"content":1618},[1619],{"text":1620,"type":739},"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":741,"attrs":1622,"content":1623},{"level":749},[1624],{"text":1625,"type":739},"Setting",{"type":735,"content":1627},[1628],{"text":1629,"type":739},"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":741,"attrs":1631,"content":1632},{"level":749},[1633],{"text":1634,"type":739},"Scheduling",{"type":735,"content":1636},[1637,1639,1644],{"text":1638,"type":739},"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":1640,"type":739,"marks":1641},"Dr. Bender recommends",[1642],{"type":776,"attrs":1643},{"href":1513,"uuid":48,"anchor":48,"target":779,"linktype":13},{"text":1645,"type":739}," an extended nap length of around 90 minutes for athletes.",{"type":741,"attrs":1647,"content":1648},{"level":743},[1649],{"text":1650,"type":739},"Dreaming of Greatness",{"type":754,"attrs":1652},{"id":1482,"body":1653},[1654],{"url":1655,"_uid":1656,"image":1657,"component":766,"copyright_details":1660},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":1658,"alt":1489,"name":7,"focus":48,"title":1489,"filename":1659,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":735,"content":1662},[1663,1665,1671],{"text":1664,"type":739},"Boxing training is all about making ",{"text":1666,"type":739,"marks":1667},"healthy lifestyle choices",[1668],{"type":776,"attrs":1669},{"href":1670,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":1672,"type":739},", 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":735,"content":1674},[1675,1677,1683],{"text":1676,"type":739},"When you’re training hard, remember that ",{"text":1678,"type":739,"marks":1679},"recovery",[1680],{"type":776,"attrs":1681},{"href":1682,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1684,"type":739}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":741,"attrs":1686,"content":1687},{"level":743},[1688],{"text":1689,"type":739},"Train Like a Fighter",{"type":735,"content":1691},[1692,1693,1697],{"text":1371,"type":739},{"text":1373,"type":739,"marks":1694},[1695],{"type":776,"attrs":1696},{"href":1377,"uuid":48,"anchor":48,"target":779,"linktype":13},{"text":1698,"type":739}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1700,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1705,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1701,"component":118,"meta_info":1702,"meta_title":7,"block_image":1703,"cover_image":1704,"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":1709,"title":1710,"plugin":43,"description":1711},"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":1713,"alt":1714,"name":7,"focus":48,"title":1714,"filename":1715,"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,[1407],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":1724,"created_at":1725,"published_at":1726,"updated_at":1727,"id":1728,"uuid":1729,"content":1730,"slug":1970,"full_slug":1971,"sort_by_date":48,"position":1972,"tag_list":1973,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":1974,"first_published_at":1975,"release_id":48,"lang":60,"path":1411,"alternates":1976,"default_full_slug":48,"translated_slugs":48},"Best Fitness & Wellness Apps to Reach Your Goals in 2023","2023-01-16T15:08:07.330Z","2023-01-23T14:52:59.933Z","2023-01-23T14:52:59.965Z",247239616,"132b7b8b-0774-4e3d-9b30-c3dd2b6857bb",{"_uid":1731,"faqs":1732,"title":1724,"topic":1749,"author":1764,"content":1765,"category":1951,"schedule":1959,"component":1393,"meta_info":1960,"cover_image":1964,"description":1968,"contributors":1969},"d7860421-2c72-4adc-a9ce-287fe86a5e36",[1733,1737,1741,1745],{"_uid":1734,"answer":1735,"question":1736,"component":670},"470f66a9-8317-48b2-90a9-3c38de079f67","The best nutrition apps are:\n1. MyFitnessPal: The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. \n\n2. Noom: While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ","What are the best nutrition apps?",{"_uid":1738,"answer":1739,"question":1740,"component":670},"48708cf6-0ba3-4303-a4f8-674cb0920955","The best mental health apps are:\nHappify: With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. \n\nTalkspace: While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ","What are the best mental health apps?",{"_uid":1742,"answer":1743,"question":1744,"component":670},"2195f14b-8bcc-4410-b086-64d22ffbf93a","The best fitness apps are: \nFightCamp: Okay, so maybe we're a little bit biased, but FightCamp is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.\n\nNike Training Club: The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.","What are the best fitness apps?",{"_uid":1746,"answer":1747,"question":1748,"component":670},"64c6c976-b799-4254-9431-78a4a779297b","The best self-care apps are:\nCalm: A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. \n\nHeadspace: Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.","What are the best self-care apps?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1750,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1762,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1763,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1751,"component":39,"meta_info":1759,"block_image":1760,"cover_image":1761,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1752,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1757,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1753,"component":118,"meta_info":1754,"meta_title":7,"block_image":1755,"cover_image":1756,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":732,"content":1766},[1767,1771,1775,1780,1784,1789,1817,1822,1849,1854,1888,1893,1922,1927,1931,1936,1948],{"type":735,"content":1768},[1769],{"text":1770,"type":739},"Technology has come a long way and today, there is an app for everything. One industry that the growing accessibility of apps has positively impacted is the fitness industry. ",{"type":735,"content":1772},[1773],{"text":1774,"type":739},"Hop on any smart tech and search for apps in the health category and you will find hundreds of thousands of options to choose from. To be quite frank, this can seem highly daunting when you want to try and choose some of the best exercise apps to download. So, where should you start?",{"type":741,"attrs":1776,"content":1777},{"level":743},[1778],{"text":1779,"type":739},"Best Fitness & Wellness Apps of 2023",{"type":735,"content":1781},[1782],{"text":1783,"type":739},"Luckily, FightCamp did the homework for you and has rounded up some of the best apps for exercise, health, wellness, and nutrition so you don't have to break a sweat scrolling through the endless options.",{"type":741,"attrs":1785,"content":1786},{"level":749},[1787],{"text":1788,"type":739},"Nutrition Apps",{"type":837,"attrs":1790,"content":1791},{"order":840},[1792,1805],{"type":790,"content":1793},[1794,1801],{"type":735,"content":1795},[1796],{"text":1797,"type":739,"marks":1798},"MyFitnessPal",[1799],{"type":1800},"bold",{"type":735,"content":1802},[1803],{"text":1804,"type":739},"The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. ",{"type":790,"content":1806},[1807,1813],{"type":735,"content":1808},[1809],{"text":1810,"type":739,"marks":1811},"Noom",[1812],{"type":1800},{"type":735,"content":1814},[1815],{"text":1816,"type":739},"While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ",{"type":741,"attrs":1818,"content":1819},{"level":749},[1820],{"text":1821,"type":739},"Mental Health Apps",{"type":837,"attrs":1823,"content":1824},{"order":840},[1825,1837],{"type":790,"content":1826},[1827,1833],{"type":735,"content":1828},[1829],{"text":1830,"type":739,"marks":1831},"Happify",[1832],{"type":1800},{"type":735,"content":1834},[1835],{"text":1836,"type":739},"With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. ",{"type":790,"content":1838},[1839,1845],{"type":735,"content":1840},[1841],{"text":1842,"type":739,"marks":1843},"Talkspace",[1844],{"type":1800},{"type":735,"content":1846},[1847],{"text":1848,"type":739},"While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ",{"type":741,"attrs":1850,"content":1851},{"level":749},[1852],{"text":1853,"type":739},"Fitness Apps",{"type":837,"attrs":1855,"content":1856},{"order":840},[1857,1876],{"type":790,"content":1858},[1859,1864],{"type":735,"content":1860},[1861],{"text":1373,"type":739,"marks":1862},[1863],{"type":1800},{"type":735,"content":1865},[1866,1868,1874],{"text":1867,"type":739},"Okay, so maybe we're a little bit biased, but ",{"text":1373,"type":739,"marks":1869},[1870],{"type":776,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"custom":1873,"target":779,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"text":1875,"type":739}," is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.",{"type":790,"content":1877},[1878,1884],{"type":735,"content":1879},[1880],{"text":1881,"type":739,"marks":1882},"Nike Training Club",[1883],{"type":1800},{"type":735,"content":1885},[1886],{"text":1887,"type":739},"The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.",{"type":741,"attrs":1889,"content":1890},{"level":749},[1891],{"text":1892,"type":739},"Self-Care Apps",{"type":837,"attrs":1894,"content":1896},{"order":1895},{"order":840},[1897,1911],{"type":790,"content":1898},[1899],{"type":735,"content":1900},[1901,1905,1909],{"text":1902,"type":739,"marks":1903},"Calm",[1904],{"type":1800},{"type":1906,"marks":1907},"hard_break",[1908],{"type":1800},{"text":1910,"type":739},"A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. ",{"type":790,"content":1912},[1913],{"type":735,"content":1914},[1915,1919,1920],{"text":1916,"type":739,"marks":1917},"Headspace",[1918],{"type":1800},{"type":1906},{"text":1921,"type":739},"Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.",{"type":741,"attrs":1923,"content":1924},{"level":743},[1925],{"text":1926,"type":739},"Hitting Goals Without the Stress",{"type":735,"content":1928},[1929],{"text":1930,"type":739},"Whether you’re looking for the best exercise app available today or trying to find an app to help manage stress and anxiety, these are some of the best options around, helping you to reach all your individual fitness and wellness goals in 2023.",{"type":741,"attrs":1932,"content":1933},{"level":743},[1934],{"text":1935,"type":739},"Train Like a Fighter in 2023",{"type":735,"content":1937},[1938,1940,1947],{"text":1939,"type":739},"Take your workouts to the next level this year and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1373,"type":739,"marks":1941},[1942,1945],{"type":776,"attrs":1943},{"href":1377,"uuid":48,"anchor":48,"custom":1944,"target":48,"linktype":13},{},{"type":1946},"underline",{"text":1379,"type":739},{"type":735,"content":1949},[1950],{"text":1383,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1952,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1957,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1958,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1953,"component":118,"meta_info":1954,"meta_title":7,"block_image":1955,"cover_image":1956,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":1961,"title":1962,"plugin":43,"description":1963},"018b43bb-0d76-4e78-ba63-3fc3c6134316","Best Fitness & Wellness Apps to Reach Your Goals | FightCamp","FightCamp rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…\n",{"id":1965,"alt":1966,"name":7,"focus":7,"title":1966,"filename":1967,"copyright":7,"fieldtype":50,"is_external_url":9},6896673,"FightCamp - Best Fitness and Wellness Apps","https://a.storyblok.com/f/115220/2400x990/95c31965d4/best-fitness-wellness-apps-to-reach-your-goals-in-2023.png","We’ve rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…",[],"best-fitness-wellness-apps-to-reach-your-goals","blogs/best-fitness-wellness-apps-to-reach-your-goals",-5520,[1407],"cb28044f-edb5-456d-a18f-411c48548a4e","2023-01-19T17:02:08.117Z",[],{"name":1978,"created_at":1979,"published_at":1980,"updated_at":1981,"id":1982,"uuid":1983,"content":1984,"slug":2205,"full_slug":2206,"sort_by_date":48,"position":2207,"tag_list":2208,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":2209,"first_published_at":2210,"release_id":48,"lang":60,"path":1411,"alternates":2211,"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":1985,"faqs":1986,"title":1995,"topic":1996,"author":1764,"content":2011,"category":2186,"schedule":2194,"component":1393,"meta_info":2195,"cover_image":2199,"description":2203,"contributors":2204},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1987,1991],{"_uid":1988,"answer":1989,"question":1990,"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":1992,"answer":1993,"question":1994,"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":1997,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2009,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2010,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1998,"component":39,"meta_info":2006,"block_image":2007,"cover_image":2008,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1999,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2004,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2005,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2000,"component":118,"meta_info":2001,"meta_title":7,"block_image":2002,"cover_image":2003,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":732,"content":2012},[2013,2017,2022,2046,2050,2055,2067,2071,2076,2080,2094,2099,2113,2118,2122,2127,2131,2136,2140,2145,2155,2168,2173,2183],{"type":735,"content":2014},[2015],{"text":2016,"type":739},"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":741,"attrs":2018,"content":2019},{"level":743},[2020],{"text":2021,"type":739},"Cold Hard Facts",{"type":735,"content":2023},[2024,2026,2034,2036,2044],{"text":2025,"type":739},"The ",{"text":2027,"type":739,"marks":2028},"average American will usually gain around 10-15 lbs.",[2029,2033],{"type":776,"attrs":2030},{"href":2031,"uuid":48,"anchor":48,"custom":2032,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1946},{"text":2035,"type":739}," 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":2037,"type":739,"marks":2038},"New Year resolution",[2039,2043],{"type":776,"attrs":2040},{"href":2041,"uuid":48,"anchor":48,"custom":2042,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1946},{"text":2045,"type":739}," is health-related. ",{"type":735,"content":2047},[2048],{"text":2049,"type":739},"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":741,"attrs":2051,"content":2052},{"level":743},[2053],{"text":2054,"type":739},"Getting Back into Routine",{"type":754,"attrs":2056},{"id":2057,"body":2058},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2059],{"url":2060,"_uid":2061,"image":2062,"component":766,"copyright_details":2066},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2063,"alt":2064,"name":7,"focus":7,"title":2064,"filename":2065,"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":735,"content":2068},[2069],{"text":2070,"type":739},"Here is how you can get back on track and in shape after the holidays.",{"type":741,"attrs":2072,"content":2073},{"level":749},[2074],{"text":2075,"type":739},"Start Slow",{"type":735,"content":2077},[2078],{"text":2079,"type":739},"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":735,"content":2081},[2082,2084,2092],{"text":2083,"type":739},"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":2085,"type":739,"marks":2086},"ease back into your training routine",[2087,2091],{"type":776,"attrs":2088},{"href":2089,"uuid":48,"anchor":48,"custom":2090,"target":779,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1946},{"text":2093,"type":739},", and you’re more likely to stick with it past the month of February. ",{"type":741,"attrs":2095,"content":2096},{"level":749},[2097],{"text":2098,"type":739},"Get Back on Track Consistently",{"type":735,"content":2100},[2101,2103,2111],{"text":2102,"type":739},"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":2104,"type":739,"marks":2105},"eating the rainbow",[2106,2110],{"type":776,"attrs":2107},{"href":2108,"uuid":48,"anchor":48,"custom":2109,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1946},{"text":2112,"type":739},", 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":741,"attrs":2114,"content":2115},{"level":749},[2116],{"text":2117,"type":739},"Don’t Be Too Hard on Yourself",{"type":735,"content":2119},[2120],{"text":2121,"type":739},"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":741,"attrs":2123,"content":2124},{"level":749},[2125],{"text":2126,"type":739},"Reflect on the Small Victories",{"type":735,"content":2128},[2129],{"text":2130,"type":739},"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":741,"attrs":2132,"content":2133},{"level":749},[2134],{"text":2135,"type":739},"Have Fun Getting Back Into Shape",{"type":735,"content":2137},[2138],{"text":2139,"type":739},"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":741,"attrs":2141,"content":2142},{"level":743},[2143],{"text":2144,"type":739},"Progress Over Perfection",{"type":754,"attrs":2146},{"id":2057,"body":2147},[2148],{"url":2149,"_uid":2150,"image":2151,"component":766,"copyright_details":2154},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2152,"alt":2064,"name":7,"focus":7,"title":2064,"filename":2153,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":735,"content":2156},[2157,2159,2166],{"text":2158,"type":739},"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":2160,"type":739,"marks":2161},"planning",[2162],{"type":776,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"custom":2165,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2167,"type":739},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":741,"attrs":2169,"content":2170},{"level":743},[2171],{"text":2172,"type":739},"Train Like a Fighter This Year",{"type":735,"content":2174},[2175,2176,2182],{"text":1371,"type":739},{"text":1373,"type":739,"marks":2177},[2178,2181],{"type":776,"attrs":2179},{"href":1377,"uuid":48,"anchor":48,"custom":2180,"target":779,"linktype":13},{},{"type":1946},{"text":1379,"type":739},{"type":735,"content":2184},[2185],{"text":1383,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2187,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2188,"component":118,"meta_info":2189,"meta_title":7,"block_image":2190,"cover_image":2191,"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":2196,"title":2197,"plugin":43,"description":2198},"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":2200,"alt":2201,"name":7,"focus":7,"title":2201,"filename":2202,"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,[1407],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":2213,"created_at":2214,"published_at":2215,"updated_at":2216,"id":2217,"uuid":2218,"content":2219,"slug":2707,"full_slug":2708,"sort_by_date":48,"position":2709,"tag_list":2710,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":2711,"first_published_at":2712,"release_id":48,"lang":60,"path":1411,"alternates":2713,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":2220,"faqs":2221,"title":2213,"topic":2242,"author":712,"content":2257,"category":2689,"schedule":2697,"component":1393,"meta_info":2698,"cover_image":2702,"description":2705,"contributors":2706},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[2222,2226,2230,2234,2238],{"_uid":2223,"answer":2224,"question":2225,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":2227,"answer":2228,"question":2229,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":2231,"answer":2232,"question":2233,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":2235,"answer":2236,"question":2237,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":2239,"answer":2240,"question":2241,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2243,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2244,"component":39,"meta_info":2252,"block_image":2253,"cover_image":2254,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2245,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2250,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2251,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2246,"component":118,"meta_info":2247,"meta_title":7,"block_image":2248,"cover_image":2249,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"type":732,"content":2258},[2259,2287,2299,2319,2324,2328,2333,2351,2356,2384,2389,2424,2429,2433,2437,2442,2446,2451,2455,2460,2471,2557,2562,2566,2577,2609,2614,2618,2623,2627,2632,2636,2641,2651,2677,2681],{"type":735,"content":2260},[2261,2263,2269,2271,2277,2279,2285],{"text":2262,"type":739},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":2264,"type":739,"marks":2265},"cardiovascular disease",[2266],{"type":776,"attrs":2267},{"href":2268,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":2270,"type":739},", ",{"text":2272,"type":739,"marks":2273},"diabetes",[2274],{"type":776,"attrs":2275},{"href":2276,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":2278,"type":739},", and some types of ",{"text":2280,"type":739,"marks":2281},"cancer",[2282],{"type":776,"attrs":2283},{"href":2284,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":2286,"type":739},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":754,"attrs":2288},{"id":2289,"body":2290},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[2291],{"url":2292,"_uid":2293,"image":2294,"component":766,"copyright_details":2298},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":2295,"alt":2296,"name":7,"focus":48,"title":2296,"filename":2297,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":735,"content":2300},[2301,2303,2309,2311,2317],{"text":2302,"type":739},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":2304,"type":739,"marks":2305},"improve athletic performance",[2306],{"type":776,"attrs":2307},{"href":2308,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":2310,"type":739},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":2312,"type":739,"marks":2313},"protein needs",[2314],{"type":776,"attrs":2315},{"href":2316,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":2318,"type":739}," as a boxer.",{"type":741,"attrs":2320,"content":2321},{"level":743},[2322],{"text":2323,"type":739},"How a Plant-Based Diet Supports Exercise Performance",{"type":735,"content":2325},[2326],{"text":2327,"type":739},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":741,"attrs":2329,"content":2330},{"level":749},[2331],{"text":2332,"type":739},"Cardiovascular Health",{"type":735,"content":2334},[2335,2341,2343,2349],{"text":2336,"type":739,"marks":2337},"Research",[2338],{"type":776,"attrs":2339},{"href":2340,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2342,"type":739}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":2344,"type":739,"marks":2345},"study",[2346],{"type":776,"attrs":2347},{"href":2348,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2350,"type":739}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":741,"attrs":2352,"content":2353},{"level":749},[2354],{"text":2355,"type":739},"Inflammation",{"type":735,"content":2357},[2358,2360,2366,2368,2374,2376,2382],{"text":2359,"type":739},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2361,"type":739,"marks":2362},"antioxidants and anti-inflammatory",[2363],{"type":776,"attrs":2364},{"href":2365,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2367,"type":739}," properties, thus helping reduce systemic ",{"text":2369,"type":739,"marks":2370},"inflammation and oxidative stress",[2371],{"type":776,"attrs":2372},{"href":2373,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2375,"type":739},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":2377,"type":739,"marks":2378},"exercise-induced oxidative stress",[2379],{"type":776,"attrs":2380},{"href":2381,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2383,"type":739}," and inflammation. ",{"type":741,"attrs":2385,"content":2386},{"level":749},[2387],{"text":2388,"type":739},"Energy and Body Composition",{"type":735,"content":2390},[2391,2393,2399,2400,2406,2408,2414,2416,2422],{"text":2392,"type":739},"Plant-based diets have also been shown to effectively ",{"text":2394,"type":739,"marks":2395},"reduce body weight",[2396],{"type":776,"attrs":2397},{"href":2398,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":2270,"type":739},{"text":2401,"type":739,"marks":2402},"BMI",[2403],{"type":776,"attrs":2404},{"href":2405,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2407,"type":739},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":2409,"type":739,"marks":2410},"complex carbohydrates",[2411],{"type":776,"attrs":2412},{"href":2413,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2415,"type":739},", which are essential for an athlete’s ",{"text":2417,"type":739,"marks":2418},"glycogen storage",[2419],{"type":776,"attrs":2420},{"href":2421,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2423,"type":739}," and performance. ",{"type":741,"attrs":2425,"content":2426},{"level":743},[2427],{"text":2428,"type":739},"How About Amino Acids?",{"type":735,"content":2430},[2431],{"text":2432,"type":739},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":735,"content":2434},[2435],{"text":2436,"type":739},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":741,"attrs":2438,"content":2439},{"level":743},[2440],{"text":2441,"type":739},"OK, This Sounds Great. But Where Do I Start?",{"type":735,"content":2443},[2444],{"text":2445,"type":739},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":741,"attrs":2447,"content":2448},{"level":749},[2449],{"text":2450,"type":739},"1. Know Where to Get Your Protein From ",{"type":735,"content":2452},[2453],{"text":2454,"type":739},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":741,"attrs":2456,"content":2457},{"level":749},[2458],{"text":2459,"type":739},"Plant-Based Protein Source & Protein Per Serving Size",{"type":754,"attrs":2461},{"id":2289,"body":2462},[2463],{"url":2464,"_uid":2465,"image":2466,"component":766,"copyright_details":2470},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2467,"alt":2468,"name":7,"focus":48,"title":2468,"filename":2469,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":787,"content":2472},[2473,2479,2485,2491,2497,2503,2509,2515,2521,2527,2533,2539,2545,2551],{"type":790,"content":2474},[2475],{"type":735,"content":2476},[2477],{"text":2478,"type":739},"Pea Protein Powder (2 scoops) = 27 grams",{"type":790,"content":2480},[2481],{"type":735,"content":2482},[2483],{"text":2484,"type":739},"Tempeh (½ cup) = 15 grams",{"type":790,"content":2486},[2487],{"type":735,"content":2488},[2489],{"text":2490,"type":739},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":790,"content":2492},[2493],{"type":735,"content":2494},[2495],{"text":2496,"type":739},"Tofu (3 oz) = 10 grams",{"type":790,"content":2498},[2499],{"type":735,"content":2500},[2501],{"text":2502,"type":739},"Edamame (½ cup) = 9 grams",{"type":790,"content":2504},[2505],{"type":735,"content":2506},[2507],{"text":2508,"type":739},"Lentils (½ cup) = 9 grams",{"type":790,"content":2510},[2511],{"type":735,"content":2512},[2513],{"text":2514,"type":739},"Hemp Seeds (3 tbsp) = 9 grams",{"type":790,"content":2516},[2517],{"type":735,"content":2518},[2519],{"text":2520,"type":739},"Beans (½ cup) = 8 grams",{"type":790,"content":2522},[2523],{"type":735,"content":2524},[2525],{"text":2526,"type":739},"Peanut Butter (2 tbsp) = 8 grams",{"type":790,"content":2528},[2529],{"type":735,"content":2530},[2531],{"text":2532,"type":739},"Chickpeas (½ cup) = 7 grams",{"type":790,"content":2534},[2535],{"type":735,"content":2536},[2537],{"text":2538,"type":739},"Chia Seeds (2 tbsp) = 6 grams",{"type":790,"content":2540},[2541],{"type":735,"content":2542},[2543],{"text":2544,"type":739},"Sunflower Seeds (¼ cup) = 6 grams",{"type":790,"content":2546},[2547],{"type":735,"content":2548},[2549],{"text":2550,"type":739},"Quinoa, cooked (½ cup) = 6 grams",{"type":790,"content":2552},[2553],{"type":735,"content":2554},[2555],{"text":2556,"type":739},"Oatmeal (½ cup) = 5 grams",{"type":741,"attrs":2558,"content":2559},{"level":749},[2560],{"text":2561,"type":739},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":735,"content":2563},[2564],{"text":2565,"type":739},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":754,"attrs":2567},{"id":2289,"body":2568},[2569],{"url":2570,"_uid":2571,"image":2572,"component":766,"copyright_details":2576},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2573,"alt":2574,"name":7,"focus":48,"title":2574,"filename":2575,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":787,"content":2578},[2579,2585,2591,2597,2603],{"type":790,"content":2580},[2581],{"type":735,"content":2582},[2583],{"text":2584,"type":739},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":790,"content":2586},[2587],{"type":735,"content":2588},[2589],{"text":2590,"type":739},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":790,"content":2592},[2593],{"type":735,"content":2594},[2595],{"text":2596,"type":739},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":790,"content":2598},[2599],{"type":735,"content":2600},[2601],{"text":2602,"type":739},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":790,"content":2604},[2605],{"type":735,"content":2606},[2607],{"text":2608,"type":739},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":741,"attrs":2610,"content":2611},{"level":749},[2612],{"text":2613,"type":739},"3. Set Small, Realistic Goals",{"type":735,"content":2615},[2616],{"text":2617,"type":739},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":741,"attrs":2619,"content":2620},{"level":749},[2621],{"text":2622,"type":739},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":735,"content":2624},[2625],{"text":2626,"type":739},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":741,"attrs":2628,"content":2629},{"level":749},[2630],{"text":2631,"type":739},"5. Don’t Aim for Perfection",{"type":735,"content":2633},[2634],{"text":2635,"type":739},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":741,"attrs":2637,"content":2638},{"level":743},[2639],{"text":2640,"type":739},"The Real MVP",{"type":754,"attrs":2642},{"id":2289,"body":2643},[2644],{"url":2645,"_uid":2646,"image":2647,"component":766,"copyright_details":2650},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2648,"alt":2574,"name":7,"focus":48,"title":2574,"filename":2649,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":735,"content":2652},[2653,2655,2661,2663,2667,2669,2675],{"text":2654,"type":739},"A well-planned plant-based diet is ",{"text":2656,"type":739,"marks":2657},"nutritionally adequate",[2658],{"type":776,"attrs":2659},{"href":2660,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2662,"type":739}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":997,"type":739,"marks":2664},[2665],{"type":776,"attrs":2666},{"href":1001,"uuid":48,"anchor":48,"target":779,"linktype":13},{"text":2668,"type":739},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":2670,"type":739,"marks":2671},"Mike Tyson",[2672],{"type":776,"attrs":2673},{"href":2674,"uuid":48,"anchor":48,"target":779,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2676,"type":739},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":741,"attrs":2678,"content":2679},{"level":743},[2680],{"text":1689,"type":739},{"type":735,"content":2682},[2683,2684,2688],{"text":1371,"type":739},{"text":1373,"type":739,"marks":2685},[2686],{"type":776,"attrs":2687},{"href":1377,"uuid":48,"anchor":48,"target":779,"linktype":13},{"text":1698,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2690,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2691,"component":118,"meta_info":2692,"meta_title":7,"block_image":2693,"cover_image":2694,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2699,"title":2700,"plugin":43,"description":2701},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2703,"alt":2468,"name":7,"focus":48,"title":2468,"filename":2704,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[1407],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2715,"created_at":2716,"published_at":2717,"updated_at":2718,"id":2719,"uuid":2720,"content":2721,"slug":2935,"full_slug":2936,"sort_by_date":48,"position":2937,"tag_list":2938,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":2939,"first_published_at":2940,"release_id":48,"lang":60,"path":1411,"alternates":2941,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":2722,"faqs":2723,"title":2715,"topic":2756,"author":2771,"content":2772,"category":2916,"schedule":2924,"component":1393,"meta_info":2925,"cover_image":2929,"description":2933,"contributors":2934},"cb154773-a461-4e7f-8fa3-509a355410cd",[2724,2728,2732,2736,2740,2744,2748,2752],{"_uid":2725,"answer":2726,"question":2727,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":2729,"answer":2730,"question":2731,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":2733,"answer":2734,"question":2735,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":2737,"answer":2738,"question":2739,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":2741,"answer":2742,"question":2743,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":2745,"answer":2746,"question":2747,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":2749,"answer":2750,"question":2751,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":2753,"answer":2754,"question":2755,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2757,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2769,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2758,"component":39,"meta_info":2766,"block_image":2767,"cover_image":2768,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2759,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2760,"component":118,"meta_info":2761,"meta_title":7,"block_image":2762,"cover_image":2763,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":732,"content":2773},[2774,2778,2792,2796,2809,2814,2846,2850,2853,2857,2860,2864,2867,2871,2875,2879,2882,2886,2889,2894,2898,2903,2913],{"type":735,"content":2775},[2776],{"text":2777,"type":739},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":754,"attrs":2779},{"id":2780,"body":2781},"33364d76-077d-411d-996c-9da95986ad05",[2782],{"_uid":2783,"link":2784,"image":2786,"title":2790,"component":2791},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":2785,"target":779,"linktype":13,"fieldtype":14,"cached_url":2785},"https://youtu.be/lOA9rPKcLSI",{"id":2787,"alt":2788,"name":7,"focus":7,"title":2788,"filename":2789,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":741,"attrs":2793,"content":2794},{"level":743},[2795],{"text":2727,"type":739},{"type":735,"content":2797},[2798,2799,2807],{"text":896,"type":739},{"text":2800,"type":739,"marks":2801},"traditional Chinese medicine",[2802,2806],{"type":776,"attrs":2803},{"href":2804,"uuid":48,"anchor":48,"custom":2805,"target":779,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1946},{"text":2808,"type":739},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":741,"attrs":2810,"content":2811},{"level":749},[2812],{"text":2813,"type":739},"Benefits of Muscle Scraping",{"type":787,"content":2815},[2816,2822,2828,2834,2840],{"type":790,"content":2817},[2818],{"type":735,"content":2819},[2820],{"text":2821,"type":739},"Improves blood circulation",{"type":790,"content":2823},[2824],{"type":735,"content":2825},[2826],{"text":2827,"type":739},"Increases range of motion in the muscle",{"type":790,"content":2829},[2830],{"type":735,"content":2831},[2832],{"text":2833,"type":739},"Relieves muscle pain or stiffness",{"type":790,"content":2835},[2836],{"type":735,"content":2837},[2838],{"text":2839,"type":739},"Promotes metabolic cell repair",{"type":790,"content":2841},[2842],{"type":735,"content":2843},[2844],{"text":2845,"type":739},"Stimulates muscle healing and recovery",{"type":741,"attrs":2847,"content":2848},{"level":743},[2849],{"text":2735,"type":739},{"type":735,"content":2851},[2852],{"text":2734,"type":739},{"type":741,"attrs":2854,"content":2855},{"level":743},[2856],{"text":2739,"type":739},{"type":735,"content":2858},[2859],{"text":2738,"type":739},{"type":741,"attrs":2861,"content":2862},{"level":743},[2863],{"text":2743,"type":739},{"type":735,"content":2865},[2866],{"text":2742,"type":739},{"type":741,"attrs":2868,"content":2869},{"level":743},[2870],{"text":2747,"type":739},{"type":735,"content":2872},[2873],{"text":2874,"type":739},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":741,"attrs":2876,"content":2877},{"level":743},[2878],{"text":2751,"type":739},{"type":735,"content":2880},[2881],{"text":2750,"type":739},{"type":741,"attrs":2883,"content":2884},{"level":743},[2885],{"text":2755,"type":739},{"type":735,"content":2887},[2888],{"text":2754,"type":739},{"type":741,"attrs":2890,"content":2891},{"level":743},[2892],{"text":2893,"type":739},"Muscle Scraping - Smash or Pass?",{"type":735,"content":2895},[2896],{"text":2897,"type":739},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":741,"attrs":2899,"content":2900},{"level":743},[2901],{"text":2902,"type":739},"Train and Recover Like a Fighter",{"type":735,"content":2904},[2905,2906,2912],{"text":1371,"type":739},{"text":1373,"type":739,"marks":2907},[2908,2911],{"type":776,"attrs":2909},{"href":1377,"uuid":48,"anchor":48,"custom":2910,"target":779,"linktype":13},{},{"type":1946},{"text":1379,"type":739},{"type":735,"content":2914},[2915],{"text":1383,"type":739},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2917,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2922,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2923,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2918,"component":118,"meta_info":2919,"meta_title":7,"block_image":2920,"cover_image":2921,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2926,"title":2927,"plugin":43,"description":2928},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":2930,"alt":2931,"name":7,"focus":7,"title":2931,"filename":2932,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[1407],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":2943,"created_at":2944,"published_at":2945,"updated_at":2946,"id":2947,"uuid":2948,"content":2949,"slug":3146,"full_slug":3147,"sort_by_date":48,"position":3148,"tag_list":3149,"is_startpage":9,"parent_id":1408,"meta_data":48,"group_id":3150,"first_published_at":2945,"release_id":48,"lang":60,"path":3151,"alternates":3152,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":2950,"faqs":2951,"title":2968,"topic":2969,"author":2984,"content":2985,"category":3128,"schedule":3136,"component":1393,"meta_info":3137,"cover_image":3140,"description":3139,"contributors":3145},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[2952,2956,2960,2964],{"_uid":2953,"answer":2954,"question":2955,"component":670},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":2957,"answer":2958,"question":2959,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":2961,"answer":2962,"question":2963,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":2965,"answer":2966,"question":2967,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":2970,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":2982,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":2983,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":2971,"component":39,"meta_info":2979,"block_image":2980,"cover_image":2981,"internal_notes":7},{"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},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],"7b09efb4-fee4-4672-b973-73c566c0cf92",{"type":732,"content":2986},[2987,2992,3004,3008,3013,3017,3035,3040,3052,3062,3067,3071,3075,3080,3084,3094,3099,3103,3107,3112,3116],{"type":741,"attrs":2988,"content":2989},{"level":840},[2990],{"text":2991,"type":739},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":735,"content":2993},[2994,2996,3002],{"text":2995,"type":739},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":2997,"type":739,"marks":2998},"try something new",[2999],{"type":776,"attrs":3000},{"href":3001,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":3003,"type":739},", boxing offers powerful benefits that reach far beyond fitness.",{"type":735,"content":3005},[3006],{"text":3007,"type":739},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":741,"attrs":3009,"content":3010},{"level":743},[3011],{"text":3012,"type":739},"How Boxing Reduces Stress",{"type":735,"content":3014},[3015],{"text":3016,"type":739},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":735,"content":3018},[3019,3025,3027,3033],{"text":3020,"type":739,"marks":3021},"A study in Frontiers in Psychology",[3022],{"type":776,"attrs":3023},{"href":3024,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":3026,"type":739}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":3028,"type":739,"marks":3029},"stepping up to the bag",[3030],{"type":776,"attrs":3031},{"href":3032,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":3034,"type":739},", and getting into the rhythm can help reset your mindset after a long day.",{"type":741,"attrs":3036,"content":3037},{"level":743},[3038],{"text":3039,"type":739},"Boosting Confidence And Self-Esteem",{"type":735,"content":3041},[3042,3044,3050],{"text":3043,"type":739},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":3045,"type":739,"marks":3046},"boxing journey",[3047],{"type":776,"attrs":3048},{"href":3049,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":3051,"type":739},".",{"type":735,"content":3053},[3054,3060],{"text":3055,"type":739,"marks":3056},"Research supports this",[3057],{"type":776,"attrs":3058},{"href":3059,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":3061,"type":739}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":741,"attrs":3063,"content":3064},{"level":743},[3065],{"text":3066,"type":739},"Enhancing Focus and Mental Clarity",{"type":735,"content":3068},[3069],{"text":3070,"type":739},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":735,"content":3072},[3073],{"text":3074,"type":739},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":741,"attrs":3076,"content":3077},{"level":743},[3078],{"text":3079,"type":739},"Building Resilience and Mental Toughness",{"type":735,"content":3081},[3082],{"text":3083,"type":739},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":735,"content":3085},[3086,3092],{"text":3087,"type":739,"marks":3088},"Research highlights",[3089],{"type":776,"attrs":3090},{"href":3091,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":3093,"type":739}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":741,"attrs":3095,"content":3096},{"level":743},[3097],{"text":3098,"type":739},"The Power of Community",{"type":735,"content":3100},[3101],{"text":3102,"type":739},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":735,"content":3104},[3105],{"text":3106,"type":739},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":741,"attrs":3108,"content":3109},{"level":743},[3110],{"text":3111,"type":739},"Become Stronger Than Yesterday",{"type":735,"content":3113},[3114],{"text":3115,"type":739},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":735,"content":3117},[3118,3120,3126],{"text":3119,"type":739},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":3121,"type":739,"marks":3122},"welcome you to FightCamp",[3123],{"type":776,"attrs":3124},{"href":3125,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":3127,"type":739}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3129,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3130,"component":118,"meta_info":3131,"meta_title":7,"block_image":3132,"cover_image":3133,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2025-06-06 00:00",{"_uid":3138,"title":2968,"plugin":43,"description":3139},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":3141,"alt":3142,"name":7,"focus":7,"title":7,"source":7,"filename":3143,"copyright":7,"fieldtype":50,"meta_data":3144,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":3142,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":1393,"created_at":3154,"published_at":3155,"updated_at":3156,"id":3157,"uuid":3158,"content":3159,"slug":1393,"full_slug":3180,"sort_by_date":48,"position":446,"tag_list":3181,"is_startpage":9,"parent_id":3182,"meta_data":48,"group_id":3183,"first_published_at":3184,"release_id":48,"lang":60,"path":7,"alternates":3185,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3160,"component":3161,"meta_info":3162,"custom_content_list":3164},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3163,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3165,3170,3175],{"_uid":3166,"label":3167,"value":3168,"dev_id":3169,"component":739},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3171,"label":3172,"value":3173,"dev_id":3174,"component":739},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3176,"label":3177,"value":3178,"dev_id":3179,"component":739},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892875824]