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Super Bowl Sunday is the biggest pizza delivery day of the year. Pizza delivery is fast, easy, and convenient, but usually unhealthy. If you happen to have an artisan pizza shop in your area, you are one of the lucky few who may be able to enjoy fresh ingredients and healthy upgrades. For the rest of us, it is worth it to make your own.","How can you explore new recipes?",{"_uid":676,"answer":677,"question":678,"component":670},"236d7c93-9c1e-4f7f-a6fb-1e54074d08b7","If pizza is in the plan, it’s fun and easy to make customizable personal pizzas with nutritious ingredients. Choose healthy options, like a cauliflower or whole grain crust, and toppings like fresh veggies, low fat cheese, and lean meats. Get creative with spices and add-ons that make it one-of-a-kind.","How can you make pizza healthy for game day?",{"_uid":680,"answer":681,"question":682,"component":670},"9630fd59-50b2-49fc-a867-f35463d11c78","Another crowd favorite that may be on the menu is tacos. Instead of using starchy flour tortillas, you can offer up multigrain or corn tortillas to add flavor and fiber, and include plenty of fresh toppings like cilantro, onions, peppers, and plant-based shredded cheese. Pick your proteins wisely, and opt for leaner meats like chicken and fish. Or maybe go straight for nutrient-dense plant proteins, like beans or soy chorizo instead!","How can you make tacos healthy for game day?",{"_uid":684,"answer":685,"question":686,"component":670},"f93d17be-7dfb-46ef-8dc6-ae20a937489a","Planning to beat the winter cold with some spicy chili? Instead of beef, which is often high in saturated fat, try a recipe with lean ground turkey, and load it up with black beans for added fiber. Turkey is also a great substitute for other popular fight night finger foods like meatballs – which pair perfectly with a yogurt-based tzatziki sauce. If you want to dial down on meat, you can swap it out for high-protein chickpeas.","How can you make chili healthy for game day?",{"_uid":688,"answer":689,"question":690,"component":670},"0b9ed580-7b6b-43a8-b980-edf047b64aee","If traditional burgers or sliders are the main dish, you have another perfect opportunity to think beyond beef. If turkey burgers aren’t your thing, consider making black bean burgers or getting one of the many meat-free patty options now widely available. You can also go gourmet with a delicious salmon burger for a boost of omegas.","How can you make burgers healthy for game day?",{"_uid":692,"answer":693,"question":694,"component":670},"3d648352-9ea9-4ae5-ac13-8cfd04ba7eca","A few choice words to describe most game day appetizer staples are: salty, greasy, and artificial. Just like you’d swap ingredients to make a healthier meal, swapping out a few of the worst snack offenders is easy and delicious.\n\nHere are a handful of simple switches you can make come game time:\n- Skip the super salty nacho chips – opt for whole grain, low sodium, or even veggie chips\n- Pass on cheese dips – grab some nutrient-rich guacamole, creamy hummus, or fresh salsa\n- Take it easy on the sour cream spreads – try protein-packed Greek yogurt, zest it up with garlic and herbs\n- Avoid high sugar treats – make a colorful fruit platter and a yummy yogurt dip sweetened with a touch of honey","What are some ways to swap out game day snacks?",{"_uid":696,"answer":697,"question":698,"component":670},"7fb8fe3d-14b5-457a-975c-82bc9955123c","Not only can you swap ingredients to make fight night foods and snacks healthier, you can also use different methods of preparation to increase the health factor. Fried foods tend to be a staple for sports events, but not for a healthy diet, but this doesn’t mean you can never enjoy that crispy crunchy goodness ever again.\n\nInvesting in an air fryer is a fantastic upgrade for your kitchen and your health. Studies have shown that air frying cuts calories by as much as 80% over using an oil fryer, while also decreasing fat content. Cooking with an air fryer can even drastically reduce the harmful effects of traditional oil frying, specifically the chemical production of acrylamide which has been linked to cancer.\n\nThe possibilities are endless as more people cook up an array of creative air fryer recipes, from traditional chicken wings to Brussel sprouts that your kids might actually want to eat.\n\nDon’t forget that although air frying food is often the healthier option by far, you are still technically preparing fried food and these foods should not be diet staples. For the fitness-minded fighter who has that kick-butt game day wing recipe, an air fryer is a must-have appliance for those special occasions.","How can you use an air fryer to make healthier snacks for game day?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":700,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":702,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":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":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":730,"full_slug":731,"sort_by_date":48,"position":281,"tag_list":732,"is_startpage":9,"parent_id":733,"meta_data":48,"group_id":734,"first_published_at":735,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":728,"social_link_instagram":729,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":725,"alt":715,"name":715,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":738,"content":739},"doc",[740,746,760,772,776,783,787,815,819,853,858,861,869,882,885,891,901,913,919,929,932,938,948,951,957,967,971,975,1001,1007,1017,1029,1041,1045,1049,1055,1066,1078,1106],{"type":741,"content":742},"paragraph",[743],{"text":744,"type":745},"When the crew gets together to watch a fight or game, you know there will be some serious snacking involved. The typical food spread isn’t usually the healthiest, but there are many ways you can let yourself indulge without compromising taste – or your diet.","text",{"type":741,"content":747},[748,750,758],{"text":749,"type":745},"You may think that a ",{"text":751,"type":745,"marks":752},"boxer’s meal plan",[753],{"type":754,"attrs":755},"link",{"href":756,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/","_blank",{"text":759,"type":745}," doesn’t ever include game day go-to’s like pizza, wings, chips and dip. Even the most disciplined fighter knows that you should never cheat yourself out of flavor. A ‘cheat day’ for the health-conscious fighter may just mean making some slight (and tasty!) changes to everyone’s favorite treats.",{"type":741,"content":761},[762,764,770],{"text":763,"type":745},"Remember, a healthy lifestyle starts with small, conscious changes that will soon become second nature. Making better choices about food every day is a great start. Like ",{"text":765,"type":745,"marks":766},"FightCamp Trainer Shanie Smash",[767],{"type":754,"attrs":768},{"href":769,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fighter-s-cheat-day-meals-that-aren-t-really-cheating/",{"text":771,"type":745}," says: “If you are going to have a ‘cheat meal,’ make it a healthy one!”",{"type":741,"content":773},[774],{"text":775,"type":745},"With Boxing and MMA fights and the Super Bowl right around the corner, consider some of these tips inspired by a boxer’s diet.",{"type":777,"attrs":778,"content":780},"heading",{"level":779},2,[781],{"text":782,"type":745},"Get Creative In the Kitchen",{"type":741,"content":784},[785],{"text":786,"type":745},"Eating healthy is best achieved when you prepare your own food. If you know what ingredients go into your meals, you have control over the nutritional balance of your diet.",{"type":741,"content":788},[789,791,797,799,805,807,813],{"text":790,"type":745},"A boxer’s diet is high in ",{"text":792,"type":745,"marks":793},"lean proteins",[794],{"type":754,"attrs":795},{"href":796,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":798,"type":745},", fresh fruits and vegetables, ",{"text":800,"type":745,"marks":801},"whole grains",[802],{"type":754,"attrs":803},{"href":804,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian",{"text":806,"type":745},", and ",{"text":808,"type":745,"marks":809},"healthy fats",[810],{"type":754,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":814,"type":745},". Preparing your own game day smorgasbord means you know what recipes to look for – and which ones to skip.",{"type":741,"content":816},[817],{"text":818,"type":745},"Generally, here are some things you want to avoid in your meals and snacks:",{"type":820,"content":821},"bullet_list",[822,829,835,841,847],{"type":823,"content":824},"list_item",[825],{"type":741,"content":826},[827],{"text":828,"type":745},"Saturated fats",{"type":823,"content":830},[831],{"type":741,"content":832},[833],{"text":834,"type":745},"Processed/artificial foods",{"type":823,"content":836},[837],{"type":741,"content":838},[839],{"text":840,"type":745},"High sodium foods",{"type":823,"content":842},[843],{"type":741,"content":844},[845],{"text":846,"type":745},"High sugar foods",{"type":823,"content":848},[849],{"type":741,"content":850},[851],{"text":852,"type":745},"Refined carbohydrates",{"type":777,"attrs":854,"content":855},{"level":779},[856],{"text":857,"type":745},"Explore New Recipes",{"type":741,"content":859},[860],{"text":673,"type":745},{"type":777,"attrs":862,"content":864},{"level":863},3,[865,867],{"text":866,"type":745},"Pizza",{"type":868},"hard_break",{"type":870,"attrs":871},"blok",{"id":872,"body":873},"1c06e121-26df-48b6-8790-5c298ca64e92",[874],{"_uid":875,"image":876,"component":880,"copyright_details":881},"i-e4ff5652-105d-41ea-bf86-d70e44145767",{"id":877,"alt":878,"name":7,"focus":48,"title":878,"filename":879,"copyright":7,"fieldtype":50},3739149,"Cauliflower Crust Pizza","https://a.storyblok.com/f/115220/1100x1100/26be8b58d7/cauliflower_crust_pizza.png","content_image",[],{"type":741,"content":883},[884],{"text":677,"type":745},{"type":777,"attrs":886,"content":887},{"level":863},[888,890],{"text":889,"type":745},"Tacos",{"type":868},{"type":870,"attrs":892},{"id":872,"body":893},[894],{"_uid":895,"image":896,"component":880,"copyright_details":900},"i-bd63f4a9-27e4-41e6-b0f7-0653c208a7b7",{"id":897,"alt":898,"name":7,"focus":48,"title":898,"filename":899,"copyright":7,"fieldtype":50},3739135,"Chicken Tacos","https://a.storyblok.com/f/115220/1100x1100/69a513bab1/chicken_tacos.png",[],{"type":741,"content":902},[903,905,911],{"text":904,"type":745},"Another crowd favorite that may be on the menu is tacos. Instead of using starchy flour tortillas, you can offer up multigrain or corn tortillas to add flavor and fiber, and include plenty of fresh toppings like cilantro, onions, peppers, and plant-based cheese. Pick your ",{"text":906,"type":745,"marks":907},"proteins",[908],{"type":754,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":912,"type":745}," wisely, and opt for leaner meats like chicken and fish. Or maybe go straight for nutrient-dense plant proteins, like beans or soy chorizo instead!",{"type":777,"attrs":914,"content":915},{"level":863},[916,918],{"text":917,"type":745},"Chili",{"type":868},{"type":870,"attrs":920},{"id":872,"body":921},[922],{"_uid":923,"image":924,"component":880,"copyright_details":928},"i-c7c7418f-8bcc-4156-a56f-ffcee62ca594",{"id":925,"alt":926,"name":7,"focus":48,"title":926,"filename":927,"copyright":7,"fieldtype":50},3739134,"Turkey Chili","https://a.storyblok.com/f/115220/1100x1100/e0887be62c/turkey_chili.png",[],{"type":741,"content":930},[931],{"text":685,"type":745},{"type":777,"attrs":933,"content":934},{"level":863},[935,937],{"text":936,"type":745},"Burgers",{"type":868},{"type":870,"attrs":939},{"id":872,"body":940},[941],{"_uid":942,"image":943,"component":880,"copyright_details":947},"i-0582e134-6235-4e26-9731-c8078c0c699c",{"id":944,"alt":945,"name":7,"focus":48,"title":945,"filename":946,"copyright":7,"fieldtype":50},3739130,"Plant Based Burger","https://a.storyblok.com/f/115220/1100x1100/0cf7dd6fce/plant_based_burger.png",[],{"type":741,"content":949},[950],{"text":689,"type":745},{"type":777,"attrs":952,"content":953},{"level":779},[954,956],{"text":955,"type":745},"Do Some Snack Swapping",{"type":868},{"type":870,"attrs":958},{"id":872,"body":959},[960],{"_uid":961,"image":962,"component":880,"copyright_details":966},"i-e6cd90f9-c52c-4806-a2e1-2f97b45d1664",{"id":963,"alt":964,"name":7,"focus":48,"title":964,"filename":965,"copyright":7,"fieldtype":50},3739215,"Healthy Nachos","https://a.storyblok.com/f/115220/1100x1100/3ce4b46e62/healthy_nachos.png",[],{"type":741,"content":968},[969],{"text":970,"type":745},"A few choice words to describe most game day appetizer staples are: salty, greasy, and artificial. Just like you’d swap ingredients to make a healthier meal, swapping out a few of the worst snack offenders is easy and delicious.",{"type":741,"content":972},[973],{"text":974,"type":745},"Here are a handful of simple switches you can make come game time:",{"type":820,"content":976},[977,983,989,995],{"type":823,"content":978},[979],{"type":741,"content":980},[981],{"text":982,"type":745},"Skip the super salty nacho chips – opt for whole grain, low sodium, or even veggie chips",{"type":823,"content":984},[985],{"type":741,"content":986},[987],{"text":988,"type":745},"Pass on cheese dips – grab some nutrient-rich guacamole, creamy hummus, or fresh salsa",{"type":823,"content":990},[991],{"type":741,"content":992},[993],{"text":994,"type":745},"Take it easy on the sour cream spreads – try protein-packed Greek yogurt, zest it up with garlic and herbs",{"type":823,"content":996},[997],{"type":741,"content":998},[999],{"text":1000,"type":745},"Avoid high sugar treats – make a colorful fruit platter and a yummy yogurt dip sweetened with a touch of honey",{"type":777,"attrs":1002,"content":1003},{"level":779},[1004,1006],{"text":1005,"type":745},"Fire Up The Air Fryer",{"type":868},{"type":870,"attrs":1008},{"id":872,"body":1009},[1010],{"_uid":1011,"image":1012,"component":880,"copyright_details":1016},"i-58916aad-6ea8-43db-9b37-f0bf7fb94e81",{"id":1013,"alt":1014,"name":7,"focus":48,"title":1014,"filename":1015,"copyright":7,"fieldtype":50},3739068,"Air Fried Chicken Wings","https://a.storyblok.com/f/115220/1100x1100/758c3d6632/air-fried-chicken-wings.png",[],{"type":741,"content":1018},[1019,1021,1027],{"text":1020,"type":745},"Not only can you swap ingredients to make fight night foods and snacks healthier, you can also use different methods of preparation to increase the health factor. Fried foods tend to be a staple for sports events, but not for a ",{"text":1022,"type":745,"marks":1023},"healthy diet",[1024],{"type":754,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet",{"text":1028,"type":745},", but this doesn’t mean you can never enjoy that crispy crunchy goodness ever again.",{"type":741,"content":1030},[1031,1033,1039],{"text":1032,"type":745},"Investing in an air fryer is a fantastic upgrade for your kitchen and your health. Studies have shown that ",{"text":1034,"type":745,"marks":1035},"air frying cuts calories by as much as 80%",[1036],{"type":754,"attrs":1037},{"href":1038,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.webmd.com/food-recipes/air-fryers#:~:text=By%20most%20measures%2C%20air%20frying,harmful%20effects%20of%20oil%20frying.&text=One%20study%20shows%20that%20air,in%20fried%20potatoes%20by%2090%25.",{"text":1040,"type":745}," over using an oil fryer, while also decreasing fat content. Cooking with an air fryer can even drastically reduce the harmful effects of traditional oil frying, specifically the chemical production of acrylamide which has been linked to cancer.",{"type":741,"content":1042},[1043],{"text":1044,"type":745},"The possibilities are endless as more people cook up an array of creative air fryer recipes, from traditional chicken wings to Brussel sprouts that your kids might actually want to eat.",{"type":741,"content":1046},[1047],{"text":1048,"type":745},"Don’t forget that although air frying food is often the healthier option by far, you are still technically preparing fried food and these foods should not be diet staples. For the fitness-minded fighter who has that kick-butt game day wing recipe, an air fryer is a must-have appliance for those special occasions.",{"type":777,"attrs":1050,"content":1051},{"level":779},[1052,1054],{"text":1053,"type":745},"Burn It Off",{"type":868},{"type":870,"attrs":1056},{"id":1057,"body":1058},"9bde7e39-4c60-4b8d-aca5-01bce59dfe1a",[1059],{"_uid":1060,"image":1061,"component":880,"copyright_details":1065},"i-ac98b636-5175-4f49-a9d2-07038837005b",{"id":1062,"alt":1063,"name":7,"focus":48,"title":1063,"filename":1064,"copyright":7,"fieldtype":50},3739311,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/ac7d5153a8/boxing_workout.png",[],{"type":741,"content":1067},[1068,1070,1076],{"text":1069,"type":745},"Remember, when you are ",{"text":1071,"type":745,"marks":1072},"training regularly",[1073],{"type":754,"attrs":1074},{"href":1075,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-create-a-workout-schedule-at-home-boxing-training",{"text":1077,"type":745}," you are burning more calories, even at rest. A fit, healthy body is more capable of using food efficiently - even the occasional bite off the bad food list. Don’t let yourself feel guilty over a few extra calories or a naughty nibble every now and then, just burn it off with a high-intensity boxing or kickboxing workout, and jump right back into your healthy routine.",{"type":741,"content":1079},[1080,1082,1088,1090,1096,1098,1104],{"text":1081,"type":745},"At-home fitness programs like ",{"text":1083,"type":745,"marks":1084},"FightCamp",[1085],{"type":754,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1089,"type":745}," make it easy to stick with an effective fitness routine that’s convenient and fun. Boxing and kickboxing training ",{"text":1091,"type":745,"marks":1092},"burn an insane number of calories",[1093],{"type":754,"attrs":1094},{"href":1095,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study/",{"text":1097,"type":745},", and as you build more muscle, your body will require even more nutrients on a daily basis. The fitter you become, the easier it will be to ",{"text":1099,"type":745,"marks":1100},"make healthy food choices",[1101],{"type":754,"attrs":1102},{"href":1103,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/t/nutrition",{"text":1105,"type":745}," as your body begins to crave better, quality fuel.",{"type":741,"content":1107},[1108,1110,1116],{"text":1109,"type":745},"Find out more about how you can start incorporating ",{"text":1111,"type":745,"marks":1112},"health-conscious habits",[1113],{"type":754,"attrs":1114},{"href":1115,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/c/wellness",{"text":1117,"type":745}," into your lifestyle through FightCamp.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1119,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1124,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1125,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1120,"component":118,"meta_info":1121,"meta_title":7,"block_image":1122,"cover_image":1123,"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},[],[],"2022-02-09 00:00","article",{"_uid":1129,"title":657,"plugin":43,"description":1130},"d7f243d6-03f9-4b31-b75e-a2d3715c4e6f","Fight night & game day get-togethers don’t have to derail your fitness goals. Learn how to make flavorful snacks and stay on track with these boxer diet tips.",{"id":1132,"alt":657,"name":7,"focus":48,"title":657,"filename":1133,"copyright":7,"fieldtype":50},3739323,"https://a.storyblok.com/f/115220/2400x990/9b9b7a3b73/a-fighters-guide-to-fight-night-game-day-snacking.png",[],"a-fighters-guide-to-fight-night-game-day-snacking","blogs/a-fighters-guide-to-fight-night-game-day-snacking",-3650,[1139],"featured",60887917,"e410cd9f-def8-408f-a8ff-c1fc2b9df9f5","2022-02-09T02:05:00.000Z","wellness/{{story.slug}}",[],["Reactive",1146],[1147,1381,1795,2014,2519,2798],{"name":1148,"created_at":1149,"published_at":1150,"updated_at":1151,"id":1152,"uuid":1153,"content":1154,"slug":1374,"full_slug":1375,"sort_by_date":48,"position":1376,"tag_list":1377,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":1378,"first_published_at":1379,"release_id":48,"lang":60,"path":1143,"alternates":1380,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1155,"faqs":1156,"title":1148,"topic":1165,"author":1180,"content":1181,"category":1355,"schedule":1363,"component":1127,"meta_info":1364,"cover_image":1368,"description":1372,"contributors":1373},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1157,1161],{"_uid":1158,"answer":1159,"question":1160,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1162,"answer":1163,"question":1164,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1166,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1178,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1167,"component":39,"meta_info":1175,"block_image":1176,"cover_image":1177,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1168,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1173,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1174,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1169,"component":118,"meta_info":1170,"meta_title":7,"block_image":1171,"cover_image":1172,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":738,"content":1182},[1183,1188,1199,1212,1222,1227,1237,1242,1267,1272,1276,1281,1285,1290,1294,1299,1303,1308,1318,1351],{"type":777,"attrs":1184,"content":1185},{"level":779},[1186],{"text":1187,"type":745},"Are You Ready to Make the Most of the New Year?  ",{"type":741,"content":1189},[1190,1192,1197],{"text":1191,"type":745},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1193,"type":745,"marks":1194},"path",[1195],{"type":1196},"italic",{"text":1198,"type":745},", which is a way to stay organized as you achieve your goals. ",{"type":870,"attrs":1200},{"id":1201,"body":1202},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1203],{"url":1204,"_uid":1206,"image":1207,"component":880,"copyright_details":1211},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1208,"alt":1209,"name":7,"focus":7,"title":1209,"filename":1210,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":741,"content":1213},[1214,1216,1220],{"text":1215,"type":745},"A popular and effective way to create a ",{"text":1217,"type":745,"marks":1218},"path ",[1219],{"type":1196},{"text":1221,"type":745},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":777,"attrs":1223,"content":1224},{"level":779},[1225],{"text":1226,"type":745},"How to Make S.M.A.R.T. Goals for the New Year",{"type":870,"attrs":1228},{"id":1201,"body":1229},[1230],{"url":1231,"_uid":1232,"image":1233,"component":880,"copyright_details":1236},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1234,"alt":1209,"name":7,"focus":7,"title":1209,"filename":1235,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":777,"attrs":1238,"content":1239},{"level":863},[1240],{"text":1241,"type":745},"1. Make Your Goals Specific",{"type":741,"content":1243},[1244,1246,1255,1257,1265],{"text":1245,"type":745},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1247,"type":745,"marks":1248},"30 minutes per day",[1249,1253],{"type":754,"attrs":1250},{"href":1251,"uuid":48,"anchor":48,"custom":1252,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1254},"underline",{"text":1256,"type":745}," and following a ",{"text":1258,"type":745,"marks":1259},"healthy meal plan",[1260,1264],{"type":754,"attrs":1261},{"href":1262,"uuid":48,"anchor":48,"custom":1263,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1254},{"text":1266,"type":745},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":777,"attrs":1268,"content":1269},{"level":863},[1270],{"text":1271,"type":745},"2. Make Your Goals Measurable ",{"type":741,"content":1273},[1274],{"text":1275,"type":745},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":777,"attrs":1277,"content":1278},{"level":863},[1279],{"text":1280,"type":745},"3. Make Your Goals Attainable",{"type":741,"content":1282},[1283],{"text":1284,"type":745},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":777,"attrs":1286,"content":1287},{"level":863},[1288],{"text":1289,"type":745},"4. Make Your Goals Relevant",{"type":741,"content":1291},[1292],{"text":1293,"type":745},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":777,"attrs":1295,"content":1296},{"level":863},[1297],{"text":1298,"type":745},"5. Make Your Goals Time-Bound",{"type":741,"content":1300},[1301],{"text":1302,"type":745},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":777,"attrs":1304,"content":1305},{"level":779},[1306],{"text":1307,"type":745},"Train S.M.A.R.T. Like a Fighter",{"type":870,"attrs":1309},{"id":1201,"body":1310},[1311],{"url":1312,"_uid":1313,"image":1314,"component":880,"copyright_details":1317},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1315,"alt":1209,"name":7,"focus":7,"title":1209,"filename":1316,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":741,"content":1319},[1320,1322,1330,1332,1340,1342,1349],{"text":1321,"type":745},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1323,"type":745,"marks":1324},"Facebook",[1325,1329],{"type":754,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"custom":1328,"target":757,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1254},{"text":1331,"type":745}," and ",{"text":1333,"type":745,"marks":1334},"Instagram",[1335,1339],{"type":754,"attrs":1336},{"href":1337,"uuid":48,"anchor":48,"custom":1338,"target":757,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1254},{"text":1341,"type":745},". FightCamp 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. You will be successful when you utilize all the tools provided to you. ",{"text":1083,"type":745,"marks":1343},[1344,1348],{"type":754,"attrs":1345},{"href":1346,"uuid":48,"anchor":48,"custom":1347,"target":757,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1254},{"text":1350,"type":745}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":741,"content":1352},[1353],{"text":1354,"type":745},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1356,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1357,"component":118,"meta_info":1358,"meta_title":7,"block_image":1359,"cover_image":1360,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1365,"title":1366,"plugin":43,"description":1367},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1369,"alt":1370,"name":7,"focus":7,"title":1370,"filename":1371,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1139],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1382,"created_at":1383,"published_at":1384,"updated_at":1385,"id":1386,"uuid":1387,"content":1388,"slug":1788,"full_slug":1789,"sort_by_date":48,"position":1790,"tag_list":1791,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":1792,"first_published_at":1793,"release_id":48,"lang":60,"path":1143,"alternates":1794,"default_full_slug":48,"translated_slugs":48},"The Making of the Basic Nutrition Path with Tyler Minton","2022-10-13T16:16:15.879Z","2022-11-11T07:25:42.765Z","2022-11-11T07:25:42.793Z",203472806,"02359418-566b-47c2-8ccc-cf0135b27002",{"_uid":1389,"faqs":1390,"title":1382,"topic":1403,"author":720,"content":1418,"category":1770,"schedule":1778,"component":1127,"meta_info":1779,"cover_image":1783,"description":1782,"contributors":1787},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[1391,1395,1399],{"_uid":1392,"answer":1393,"question":1394,"component":670},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":1396,"answer":1397,"question":1398,"component":670},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":1400,"answer":1401,"question":1402,"component":670},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1404,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1416,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1405,"component":39,"meta_info":1413,"block_image":1414,"cover_image":1415,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1406,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1411,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1412,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1407,"component":118,"meta_info":1408,"meta_title":7,"block_image":1409,"cover_image":1410,"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":738,"content":1419},[1420,1432,1444,1448,1453,1465,1469,1473,1478,1482,1487,1491,1496,1500,1505,1509,1514,1518,1523,1527,1532,1536,1541,1553,1558,1562,1567,1571,1576,1587,1591,1595,1600,1604,1609,1613,1618,1622,1627,1631,1636,1640,1645,1649,1654,1658,1663,1667,1672,1676,1681,1685,1690,1694,1699,1703,1708,1712,1717,1721,1726,1730,1735,1746,1751,1762,1766],{"type":741,"content":1421},[1422,1424,1430],{"text":1423,"type":745},"Professional MMA fighter and top nutritionist ",{"text":1425,"type":745,"marks":1426},"Tyler Minton",[1427],{"type":754,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":1431,"type":745}," knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.",{"type":741,"content":1433},[1434,1436,1442],{"text":1435,"type":745},"Tyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the ",{"text":1437,"type":745,"marks":1438},"FightCamp App",[1439,1441],{"type":754,"attrs":1440},{"href":1087,"uuid":48,"anchor":48,"target":757,"linktype":13},{"type":1254},{"text":1443,"type":745},".",{"type":741,"content":1445},[1446],{"text":1447,"type":745},"Here’s a sneak peek of what to expect in this cutting-edge series, as well as a Q&A with Tyler about the making of the Nutrition Path.",{"type":777,"attrs":1449,"content":1450},{"level":779},[1451],{"text":1452,"type":745},"Bringing it All to the Table",{"type":870,"attrs":1454},{"id":1455,"body":1456},"d2a05279-4244-4b63-b553-86b665477806",[1457],{"url":1458,"_uid":1459,"image":1460,"component":880,"copyright_details":1464},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":1461,"alt":1462,"name":7,"focus":7,"title":1462,"filename":1463,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png",[],{"type":741,"content":1466},[1467],{"text":1468,"type":745},"Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.",{"type":741,"content":1470},[1471],{"text":1472,"type":745},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":777,"attrs":1474,"content":1475},{"level":863},[1476],{"text":1477,"type":745},"Chapter 1 - Energy Balance",{"type":741,"content":1479},[1480],{"text":1481,"type":745},"Energy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.",{"type":777,"attrs":1483,"content":1484},{"level":863},[1485],{"text":1486,"type":745},"Chapter 2 - How Calories Are Burned",{"type":741,"content":1488},[1489],{"text":1490,"type":745},"When most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.",{"type":777,"attrs":1492,"content":1493},{"level":863},[1494],{"text":1495,"type":745},"Chapter 3 – Macronutrients",{"type":741,"content":1497},[1498],{"text":1499,"type":745},"Macronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.",{"type":777,"attrs":1501,"content":1502},{"level":863},[1503],{"text":1504,"type":745},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":741,"content":1506},[1507],{"text":1508,"type":745},"Although the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.",{"type":777,"attrs":1510,"content":1511},{"level":863},[1512],{"text":1513,"type":745},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":741,"content":1515},[1516],{"text":1517,"type":745},"This is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.",{"type":777,"attrs":1519,"content":1520},{"level":863},[1521],{"text":1522,"type":745},"Chapter 6 - The Importance of Hydration",{"type":741,"content":1524},[1525],{"text":1526,"type":745},"Hydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.",{"type":777,"attrs":1528,"content":1529},{"level":863},[1530],{"text":1531,"type":745},"Chapter 7 - Real World Application Meal Prep",{"type":741,"content":1533},[1534],{"text":1535,"type":745},"Here you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.",{"type":777,"attrs":1537,"content":1538},{"level":863},[1539],{"text":1540,"type":745},"Chapter 8 - Post Workout Smoothie",{"type":741,"content":1542},[1543,1545,1551],{"text":1544,"type":745},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":1546,"type":745,"marks":1547},"Aaron Swenson",[1548],{"type":754,"attrs":1549},{"href":1550,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":1552,"type":745}," to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.",{"type":777,"attrs":1554,"content":1555},{"level":863},[1556],{"text":1557,"type":745},"Chapter 9 - Question and Answers",{"type":741,"content":1559},[1560],{"text":1561,"type":745},"FightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.",{"type":777,"attrs":1563,"content":1564},{"level":863},[1565],{"text":1566,"type":745},"Chapter 10 - How Fighters Cut Weight",{"type":741,"content":1568},[1569],{"text":1570,"type":745},"Tyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.",{"type":777,"attrs":1572,"content":1573},{"level":779},[1574],{"text":1575,"type":745},"The Making of The Nutrition Path",{"type":870,"attrs":1577},{"id":1455,"body":1578},[1579],{"url":1580,"_uid":1581,"image":1582,"component":880,"copyright_details":1586},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":1583,"alt":1584,"name":7,"focus":7,"title":1584,"filename":1585,"copyright":7,"fieldtype":50,"is_external_url":9},6093622,"FightCamp - Nutrition With Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a0fd081b99/fightcamp-q-a-tyler-minton.png",[],{"type":741,"content":1588},[1589],{"text":1590,"type":745},"When FightCamp reached out to Tyler Minton about leading an expert series, he was on board immediately. Many of his clients already use FightCamp and he was excited to offer up his insight to help fighters reach their training goals.",{"type":741,"content":1592},[1593],{"text":1594,"type":745},"Hear about his experience on set with the FightCamp team:",{"type":777,"attrs":1596,"content":1597},{"level":863},[1598],{"text":1599,"type":745},"Why is this series important for FightCamp members or anyone?",{"type":741,"content":1601},[1602],{"text":1603,"type":745},"Working out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.",{"type":777,"attrs":1605,"content":1606},{"level":863},[1607],{"text":1608,"type":745},"Why are you the perfect person to lead this series?",{"type":741,"content":1610},[1611],{"text":1612,"type":745},"I have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.",{"type":777,"attrs":1614,"content":1615},{"level":863},[1616],{"text":1617,"type":745},"How did you get in contact with FightCamp?",{"type":741,"content":1619},[1620],{"text":1621,"type":745},"FightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.",{"type":777,"attrs":1623,"content":1624},{"level":863},[1625],{"text":1626,"type":745},"What was your experience like on set?",{"type":741,"content":1628},[1629],{"text":1630,"type":745},"I had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.",{"type":777,"attrs":1632,"content":1633},{"level":863},[1634],{"text":1635,"type":745},"What was your favorite part of the experience?",{"type":741,"content":1637},[1638],{"text":1639,"type":745},"My favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.",{"type":777,"attrs":1641,"content":1642},{"level":863},[1643],{"text":1644,"type":745},"What is something you learned while you were on set filming with FightCamp?",{"type":741,"content":1646},[1647],{"text":1648,"type":745},"I learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.",{"type":777,"attrs":1650,"content":1651},{"level":863},[1652],{"text":1653,"type":745},"What was the hardest part of the experience?",{"type":741,"content":1655},[1656],{"text":1657,"type":745},"For me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. ",{"type":777,"attrs":1659,"content":1660},{"level":863},[1661],{"text":1662,"type":745},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":741,"content":1664},[1665],{"text":1666,"type":745},"I would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.",{"type":777,"attrs":1668,"content":1669},{"level":863},[1670],{"text":1671,"type":745},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":741,"content":1673},[1674],{"text":1675,"type":745},"They're a lot more enthusiastic! Their energy is unreal!",{"type":777,"attrs":1677,"content":1678},{"level":863},[1679],{"text":1680,"type":745},"How does FightCamp stand out in the fitness industry?",{"type":741,"content":1682},[1683],{"text":1684,"type":745},"This is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".",{"type":777,"attrs":1686,"content":1687},{"level":863},[1688],{"text":1689,"type":745},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":741,"content":1691},[1692],{"text":1693,"type":745},"Our bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. ",{"type":777,"attrs":1695,"content":1696},{"level":863},[1697],{"text":1698,"type":745},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":741,"content":1700},[1701],{"text":1702,"type":745},"You can't out train a poor diet.",{"type":777,"attrs":1704,"content":1705},{"level":863},[1706],{"text":1707,"type":745},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":741,"content":1709},[1710],{"text":1711,"type":745},"I did better than I expected on camera.",{"type":777,"attrs":1713,"content":1714},{"level":863},[1715],{"text":1716,"type":745},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":741,"content":1718},[1719],{"text":1720,"type":745},"I have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.",{"type":777,"attrs":1722,"content":1723},{"level":863},[1724],{"text":1725,"type":745},"What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? ",{"type":741,"content":1727},[1728],{"text":1729,"type":745},"How to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. ",{"type":777,"attrs":1731,"content":1732},{"level":863},[1733],{"text":1734,"type":745},"Anything else you would like to share?",{"type":741,"content":1736},[1737,1739,1744],{"text":1738,"type":745},"This information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the ",{"text":1740,"type":745,"marks":1741},"FightCamp Community",[1742],{"type":754,"attrs":1743},{"href":1327,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":1745,"type":745}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":777,"attrs":1747,"content":1748},{"level":779},[1749],{"text":1750,"type":745},"Get Ready to Level Up",{"type":741,"content":1752},[1753,1755,1760],{"text":1754,"type":745},"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":1083,"type":745,"marks":1756},[1757,1759],{"type":754,"attrs":1758},{"href":1346,"uuid":48,"anchor":48,"target":757,"linktype":13},{"type":1254},{"text":1761,"type":745}," 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":741,"content":1763},[1764],{"text":1765,"type":745},"Get exclusive access to professional guidance from industry experts like Tyler Minton only on the FightCamp App. Learn how top athletes eat for success and start your journey to a healthier, fitter you.",{"type":741,"content":1767},[1768],{"text":1769,"type":745}," 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":1771,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1776,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1777,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1772,"component":118,"meta_info":1773,"meta_title":7,"block_image":1774,"cover_image":1775,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-17 00:00",{"_uid":1780,"title":1781,"plugin":43,"description":1782},"e170bd14-3e13-4478-850f-99b13050e1d3","Making of Basic Nutrition Path with Tyler Minton | FightCamp","Fighter and nutritionist Tyler Minton brings his expert knowledge to the FightCamp App. Find out what he’s bringing to the table and what it was like filming.",{"id":1784,"alt":1785,"name":7,"focus":7,"title":1785,"filename":1786,"copyright":7,"fieldtype":50,"is_external_url":9},6093520,"FightCamp - The Making of the Basic Nutrition Path with Tyler Minton","https://a.storyblok.com/f/115220/2400x990/203f06171d/fightcamp-the-making-of-the-basic-nutrition-path-with-tyler-minton.png",[],"the-making-of-the-basic-nutrition-path-with-tyler-minton","blogs/the-making-of-the-basic-nutrition-path-with-tyler-minton",-5280,[1139],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":1796,"created_at":1797,"published_at":1798,"updated_at":1799,"id":1800,"uuid":1801,"content":1802,"slug":2007,"full_slug":2008,"sort_by_date":48,"position":2009,"tag_list":2010,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2011,"first_published_at":2012,"release_id":48,"lang":60,"path":1143,"alternates":2013,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":1803,"faqs":1804,"title":1796,"topic":1813,"author":1180,"content":1828,"category":1988,"schedule":1996,"component":1127,"meta_info":1997,"cover_image":2001,"description":2005,"contributors":2006},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1805,1809],{"_uid":1806,"answer":1807,"question":1808,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":1810,"answer":1811,"question":1812,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1814,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1826,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1827,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1815,"component":39,"meta_info":1823,"block_image":1824,"cover_image":1825,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1816,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1821,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1822,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1817,"component":118,"meta_info":1818,"meta_title":7,"block_image":1819,"cover_image":1820,"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":738,"content":1829},[1830,1835,1839,1843,1846,1851,1856,1860,1865,1889,1894,1898,1903,1907,1912,1916,1921,1955,1960,1964,1974],{"type":777,"attrs":1831,"content":1832},{"level":779},[1833],{"text":1834,"type":745},"Improve Your Sleep Hygiene",{"type":741,"content":1836},[1837],{"text":1838,"type":745},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":777,"attrs":1840,"content":1841},{"level":779},[1842],{"text":1808,"type":745},{"type":741,"content":1844},[1845],{"text":1807,"type":745},{"type":777,"attrs":1847,"content":1848},{"level":779},[1849],{"text":1850,"type":745},"6 Tips For Good Sleep Hygiene",{"type":777,"attrs":1852,"content":1853},{"level":863},[1854],{"text":1855,"type":745},"1. Establish a Regular Bedtime Routine ",{"type":741,"content":1857},[1858],{"text":1859,"type":745},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":777,"attrs":1861,"content":1862},{"level":863},[1863],{"text":1864,"type":745},"2. Be Cool and Calm",{"type":741,"content":1866},[1867,1869,1877,1879,1887],{"text":1868,"type":745},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1870,"type":745,"marks":1871},"sleep experts",[1872,1876],{"type":754,"attrs":1873},{"href":1874,"uuid":48,"anchor":48,"custom":1875,"target":757,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1254},{"text":1878,"type":745},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1880,"type":745,"marks":1881},"CDC",[1882,1886],{"type":754,"attrs":1883},{"href":1884,"uuid":48,"anchor":48,"custom":1885,"target":757,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1254},{"text":1888,"type":745},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":777,"attrs":1890,"content":1891},{"level":863},[1892],{"text":1893,"type":745},"3. Keep it Light Before Bed ",{"type":741,"content":1895},[1896],{"text":1897,"type":745},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":777,"attrs":1899,"content":1900},{"level":863},[1901],{"text":1902,"type":745},"4. Limit Naps During the Day ",{"type":741,"content":1904},[1905],{"text":1906,"type":745},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":777,"attrs":1908,"content":1909},{"level":863},[1910],{"text":1911,"type":745},"5. Avoid Looking at the Clock",{"type":741,"content":1913},[1914],{"text":1915,"type":745},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":777,"attrs":1917,"content":1918},{"level":863},[1919],{"text":1920,"type":745},"6. FightCamp First Thing in the Morning ",{"type":741,"content":1922},[1923,1925,1933,1935,1943,1945,1953],{"text":1924,"type":745},"For ",{"text":1926,"type":745,"marks":1927},"improved sleep",[1928,1932],{"type":754,"attrs":1929},{"href":1930,"uuid":48,"anchor":48,"custom":1931,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1254},{"text":1934,"type":745},", select an aerobic workout in the morning and complete it. ",{"text":1936,"type":745,"marks":1937},"Studies",[1938,1942],{"type":754,"attrs":1939},{"href":1940,"uuid":48,"anchor":48,"custom":1941,"target":757,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1254},{"text":1944,"type":745}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1946,"type":745,"marks":1947},"pressure to sleep",[1948,1952],{"type":754,"attrs":1949},{"href":1950,"uuid":48,"anchor":48,"custom":1951,"target":757,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1254},{"text":1954,"type":745}," builds up the longer you stay awake and decreases when you sleep.",{"type":777,"attrs":1956,"content":1957},{"level":779},[1958],{"text":1959,"type":745},"Train Like a Fighter, Sleep Like a Baby",{"type":741,"content":1961},[1962],{"text":1963,"type":745},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":741,"content":1965},[1966,1967,1973],{"text":1754,"type":745},{"text":1083,"type":745,"marks":1968},[1969,1972],{"type":754,"attrs":1970},{"href":1346,"uuid":48,"anchor":48,"custom":1971,"target":757,"linktype":13},{},{"type":1254},{"text":1761,"type":745},{"type":741,"content":1975},[1976,1978,1986],{"text":1977,"type":745},"As ",{"text":1979,"type":745,"marks":1980},"Mike Tyson",[1981,1985],{"type":754,"attrs":1982},{"href":1983,"uuid":48,"anchor":48,"custom":1984,"target":757,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1254},{"text":1987,"type":745}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1989,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1994,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1990,"component":118,"meta_info":1991,"meta_title":7,"block_image":1992,"cover_image":1993,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1998,"title":1999,"plugin":43,"description":2000},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":2002,"alt":2003,"name":7,"focus":7,"title":2003,"filename":2004,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1139],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":2015,"created_at":2016,"published_at":2017,"updated_at":2018,"id":2019,"uuid":2020,"content":2021,"slug":2512,"full_slug":2513,"sort_by_date":48,"position":2514,"tag_list":2515,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2516,"first_published_at":2517,"release_id":48,"lang":60,"path":1143,"alternates":2518,"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":2022,"faqs":2023,"title":2015,"topic":2044,"author":2059,"content":2060,"category":2494,"schedule":2502,"component":1127,"meta_info":2503,"cover_image":2507,"description":2510,"contributors":2511},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[2024,2028,2032,2036,2040],{"_uid":2025,"answer":2026,"question":2027,"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":2029,"answer":2030,"question":2031,"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":2033,"answer":2034,"question":2035,"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":2037,"answer":2038,"question":2039,"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":2041,"answer":2042,"question":2043,"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":2045,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2057,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2046,"component":39,"meta_info":2054,"block_image":2055,"cover_image":2056,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2047,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2052,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2053,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2048,"component":118,"meta_info":2049,"meta_title":7,"block_image":2050,"cover_image":2051,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":738,"content":2061},[2062,2090,2102,2121,2126,2130,2135,2153,2158,2186,2191,2226,2231,2235,2239,2244,2248,2253,2257,2262,2273,2359,2364,2368,2379,2411,2416,2420,2425,2429,2434,2438,2443,2453,2480,2485],{"type":741,"content":2063},[2064,2066,2072,2074,2080,2082,2088],{"text":2065,"type":745},"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":2067,"type":745,"marks":2068},"cardiovascular disease",[2069],{"type":754,"attrs":2070},{"href":2071,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":2073,"type":745},", ",{"text":2075,"type":745,"marks":2076},"diabetes",[2077],{"type":754,"attrs":2078},{"href":2079,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":2081,"type":745},", and some types of ",{"text":2083,"type":745,"marks":2084},"cancer",[2085],{"type":754,"attrs":2086},{"href":2087,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":2089,"type":745},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":870,"attrs":2091},{"id":2092,"body":2093},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[2094],{"url":2095,"_uid":2096,"image":2097,"component":880,"copyright_details":2101},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":2098,"alt":2099,"name":7,"focus":48,"title":2099,"filename":2100,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":741,"content":2103},[2104,2106,2112,2114,2119],{"text":2105,"type":745},"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":2107,"type":745,"marks":2108},"improve athletic performance",[2109],{"type":754,"attrs":2110},{"href":2111,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":2113,"type":745},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":2115,"type":745,"marks":2116},"protein needs",[2117],{"type":754,"attrs":2118},{"href":796,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":2120,"type":745}," as a boxer.",{"type":777,"attrs":2122,"content":2123},{"level":779},[2124],{"text":2125,"type":745},"How a Plant-Based Diet Supports Exercise Performance",{"type":741,"content":2127},[2128],{"text":2129,"type":745},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":777,"attrs":2131,"content":2132},{"level":863},[2133],{"text":2134,"type":745},"Cardiovascular Health",{"type":741,"content":2136},[2137,2143,2145,2151],{"text":2138,"type":745,"marks":2139},"Research",[2140],{"type":754,"attrs":2141},{"href":2142,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2144,"type":745}," 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":2146,"type":745,"marks":2147},"study",[2148],{"type":754,"attrs":2149},{"href":2150,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2152,"type":745}," 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":777,"attrs":2154,"content":2155},{"level":863},[2156],{"text":2157,"type":745},"Inflammation",{"type":741,"content":2159},[2160,2162,2168,2170,2176,2178,2184],{"text":2161,"type":745},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2163,"type":745,"marks":2164},"antioxidants and anti-inflammatory",[2165],{"type":754,"attrs":2166},{"href":2167,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2169,"type":745}," properties, thus helping reduce systemic ",{"text":2171,"type":745,"marks":2172},"inflammation and oxidative stress",[2173],{"type":754,"attrs":2174},{"href":2175,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2177,"type":745},". 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":2179,"type":745,"marks":2180},"exercise-induced oxidative stress",[2181],{"type":754,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2185,"type":745}," and inflammation. ",{"type":777,"attrs":2187,"content":2188},{"level":863},[2189],{"text":2190,"type":745},"Energy and Body Composition",{"type":741,"content":2192},[2193,2195,2201,2202,2208,2210,2216,2218,2224],{"text":2194,"type":745},"Plant-based diets have also been shown to effectively ",{"text":2196,"type":745,"marks":2197},"reduce body weight",[2198],{"type":754,"attrs":2199},{"href":2200,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":2073,"type":745},{"text":2203,"type":745,"marks":2204},"BMI",[2205],{"type":754,"attrs":2206},{"href":2207,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2209,"type":745},", 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":2211,"type":745,"marks":2212},"complex carbohydrates",[2213],{"type":754,"attrs":2214},{"href":2215,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2217,"type":745},", which are essential for an athlete’s ",{"text":2219,"type":745,"marks":2220},"glycogen storage",[2221],{"type":754,"attrs":2222},{"href":2223,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2225,"type":745}," and performance. ",{"type":777,"attrs":2227,"content":2228},{"level":779},[2229],{"text":2230,"type":745},"How About Amino Acids?",{"type":741,"content":2232},[2233],{"text":2234,"type":745},"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":741,"content":2236},[2237],{"text":2238,"type":745},"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":777,"attrs":2240,"content":2241},{"level":779},[2242],{"text":2243,"type":745},"OK, This Sounds Great. But Where Do I Start?",{"type":741,"content":2245},[2246],{"text":2247,"type":745},"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":777,"attrs":2249,"content":2250},{"level":863},[2251],{"text":2252,"type":745},"1. Know Where to Get Your Protein From ",{"type":741,"content":2254},[2255],{"text":2256,"type":745},"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":777,"attrs":2258,"content":2259},{"level":863},[2260],{"text":2261,"type":745},"Plant-Based Protein Source & Protein Per Serving Size",{"type":870,"attrs":2263},{"id":2092,"body":2264},[2265],{"url":2266,"_uid":2267,"image":2268,"component":880,"copyright_details":2272},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2269,"alt":2270,"name":7,"focus":48,"title":2270,"filename":2271,"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":820,"content":2274},[2275,2281,2287,2293,2299,2305,2311,2317,2323,2329,2335,2341,2347,2353],{"type":823,"content":2276},[2277],{"type":741,"content":2278},[2279],{"text":2280,"type":745},"Pea Protein Powder (2 scoops) = 27 grams",{"type":823,"content":2282},[2283],{"type":741,"content":2284},[2285],{"text":2286,"type":745},"Tempeh (½ cup) = 15 grams",{"type":823,"content":2288},[2289],{"type":741,"content":2290},[2291],{"text":2292,"type":745},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":823,"content":2294},[2295],{"type":741,"content":2296},[2297],{"text":2298,"type":745},"Tofu (3 oz) = 10 grams",{"type":823,"content":2300},[2301],{"type":741,"content":2302},[2303],{"text":2304,"type":745},"Edamame (½ cup) = 9 grams",{"type":823,"content":2306},[2307],{"type":741,"content":2308},[2309],{"text":2310,"type":745},"Lentils (½ cup) = 9 grams",{"type":823,"content":2312},[2313],{"type":741,"content":2314},[2315],{"text":2316,"type":745},"Hemp Seeds (3 tbsp) = 9 grams",{"type":823,"content":2318},[2319],{"type":741,"content":2320},[2321],{"text":2322,"type":745},"Beans (½ cup) = 8 grams",{"type":823,"content":2324},[2325],{"type":741,"content":2326},[2327],{"text":2328,"type":745},"Peanut Butter (2 tbsp) = 8 grams",{"type":823,"content":2330},[2331],{"type":741,"content":2332},[2333],{"text":2334,"type":745},"Chickpeas (½ cup) = 7 grams",{"type":823,"content":2336},[2337],{"type":741,"content":2338},[2339],{"text":2340,"type":745},"Chia Seeds (2 tbsp) = 6 grams",{"type":823,"content":2342},[2343],{"type":741,"content":2344},[2345],{"text":2346,"type":745},"Sunflower Seeds (¼ cup) = 6 grams",{"type":823,"content":2348},[2349],{"type":741,"content":2350},[2351],{"text":2352,"type":745},"Quinoa, cooked (½ cup) = 6 grams",{"type":823,"content":2354},[2355],{"type":741,"content":2356},[2357],{"text":2358,"type":745},"Oatmeal (½ cup) = 5 grams",{"type":777,"attrs":2360,"content":2361},{"level":863},[2362],{"text":2363,"type":745},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":741,"content":2365},[2366],{"text":2367,"type":745},"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":870,"attrs":2369},{"id":2092,"body":2370},[2371],{"url":2372,"_uid":2373,"image":2374,"component":880,"copyright_details":2378},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2375,"alt":2376,"name":7,"focus":48,"title":2376,"filename":2377,"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":820,"content":2380},[2381,2387,2393,2399,2405],{"type":823,"content":2382},[2383],{"type":741,"content":2384},[2385],{"text":2386,"type":745},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":823,"content":2388},[2389],{"type":741,"content":2390},[2391],{"text":2392,"type":745},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":823,"content":2394},[2395],{"type":741,"content":2396},[2397],{"text":2398,"type":745},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":823,"content":2400},[2401],{"type":741,"content":2402},[2403],{"text":2404,"type":745},"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":823,"content":2406},[2407],{"type":741,"content":2408},[2409],{"text":2410,"type":745},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":777,"attrs":2412,"content":2413},{"level":863},[2414],{"text":2415,"type":745},"3. Set Small, Realistic Goals",{"type":741,"content":2417},[2418],{"text":2419,"type":745},"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":777,"attrs":2421,"content":2422},{"level":863},[2423],{"text":2424,"type":745},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":741,"content":2426},[2427],{"text":2428,"type":745},"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":777,"attrs":2430,"content":2431},{"level":863},[2432],{"text":2433,"type":745},"5. Don’t Aim for Perfection",{"type":741,"content":2435},[2436],{"text":2437,"type":745},"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":777,"attrs":2439,"content":2440},{"level":779},[2441],{"text":2442,"type":745},"The Real MVP",{"type":870,"attrs":2444},{"id":2092,"body":2445},[2446],{"url":2447,"_uid":2448,"image":2449,"component":880,"copyright_details":2452},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2450,"alt":2376,"name":7,"focus":48,"title":2376,"filename":2451,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":741,"content":2454},[2455,2457,2463,2465,2471,2473,2478],{"text":2456,"type":745},"A well-planned plant-based diet is ",{"text":2458,"type":745,"marks":2459},"nutritionally adequate",[2460],{"type":754,"attrs":2461},{"href":2462,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2464,"type":745}," 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":2466,"type":745,"marks":2467},"anti-inflammatory",[2468],{"type":754,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2472,"type":745},", 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":1979,"type":745,"marks":2474},[2475],{"type":754,"attrs":2476},{"href":2477,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2479,"type":745},", 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":777,"attrs":2481,"content":2482},{"level":779},[2483],{"text":2484,"type":745},"Train Like a Fighter",{"type":741,"content":2486},[2487,2488,2492],{"text":1754,"type":745},{"text":1083,"type":745,"marks":2489},[2490],{"type":754,"attrs":2491},{"href":1346,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":2493,"type":745}," 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":2495,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2500,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2501,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2496,"component":118,"meta_info":2497,"meta_title":7,"block_image":2498,"cover_image":2499,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2504,"title":2505,"plugin":43,"description":2506},"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":2508,"alt":2270,"name":7,"focus":48,"title":2270,"filename":2509,"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,[1139],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2520,"created_at":2521,"published_at":2522,"updated_at":2523,"id":2524,"uuid":2525,"content":2526,"slug":2790,"full_slug":2791,"sort_by_date":48,"position":2792,"tag_list":2793,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2795,"first_published_at":2796,"release_id":48,"lang":60,"path":1143,"alternates":2797,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":2527,"faqs":2528,"title":2520,"topic":2545,"author":2560,"content":2561,"category":2771,"schedule":2779,"component":1127,"meta_info":2780,"cover_image":2784,"description":2788,"contributors":2789},"e830f475-d311-47a7-a580-bf4708fb885a",[2529,2533,2537,2541],{"_uid":2530,"answer":2531,"question":2532,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":2534,"answer":2535,"question":2536,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":2538,"answer":2539,"question":2540,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":2542,"answer":2543,"question":2544,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2546,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2558,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2559,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2547,"component":39,"meta_info":2555,"block_image":2556,"cover_image":2557,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2548,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2553,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2549,"component":118,"meta_info":2550,"meta_title":7,"block_image":2551,"cover_image":2552,"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":738,"content":2562},[2563,2577,2587,2611,2616,2619,2624,2627,2632,2646,2650,2654,2658,2662,2666,2670,2675,2679,2687,2691,2695,2699,2703,2707,2711,2715,2723,2727,2731,2735,2739,2743,2748,2752,2757,2767],{"type":741,"content":2564},[2565,2567,2575],{"text":2566,"type":745},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":2568,"type":745,"marks":2569},"according to most experts",[2570,2574],{"type":754,"attrs":2571},{"href":2572,"uuid":48,"anchor":48,"custom":2573,"target":757,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1254},{"text":2576,"type":745},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":741,"content":2578},[2579,2581,2585],{"text":2580,"type":745},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":2582,"type":745,"marks":2583},"“let food be thy medicine,” ",[2584],{"type":1196},{"text":2586,"type":745},"as well as believing that disease was not a punishment from the Gods. ",{"type":741,"content":2588},[2589,2591,2599,2601,2609],{"text":2590,"type":745},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2592,"type":745,"marks":2593},"coined the term wellness",[2594,2598],{"type":754,"attrs":2595},{"href":2596,"uuid":48,"anchor":48,"custom":2597,"target":757,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1254},{"text":2600,"type":745},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":2602,"type":745,"marks":2603},"fitness and wellness",[2604,2608],{"type":754,"attrs":2605},{"href":2606,"uuid":48,"anchor":48,"custom":2607,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1254},{"text":2610,"type":745}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":777,"attrs":2612,"content":2613},{"level":779},[2614],{"text":2615,"type":745},"What is Fitness?",{"type":741,"content":2617},[2618],{"text":2531,"type":745},{"type":777,"attrs":2620,"content":2621},{"level":779},[2622],{"text":2623,"type":745},"What is Wellness?",{"type":741,"content":2625},[2626],{"text":2535,"type":745},{"type":777,"attrs":2628,"content":2629},{"level":779},[2630],{"text":2631,"type":745},"How to Set Goals for Fitness and Wellness",{"type":741,"content":2633},[2634,2636,2644],{"text":2635,"type":745},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":2637,"type":745,"marks":2638},"S.M.A.R.T. goals",[2639,2643],{"type":754,"attrs":2640},{"href":2641,"uuid":48,"anchor":48,"custom":2642,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1254},{"text":2645,"type":745},":",{"type":741,"content":2647},[2648],{"text":2649,"type":745},"S - Specific",{"type":741,"content":2651},[2652],{"text":2653,"type":745},"M - Measurable",{"type":741,"content":2655},[2656],{"text":2657,"type":745},"A - Achievable",{"type":741,"content":2659},[2660],{"text":2661,"type":745},"R - Relevant",{"type":741,"content":2663},[2664],{"text":2665,"type":745},"T - Timeframe ",{"type":741,"content":2667},[2668],{"text":2669,"type":745},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":777,"attrs":2671,"content":2672},{"level":863},[2673],{"text":2674,"type":745},"Fitness",{"type":741,"content":2676},[2677],{"text":2678,"type":745},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":820,"content":2680},[2681],{"type":823,"content":2682},[2683],{"type":741,"content":2684},[2685],{"text":2686,"type":745},"Example Goal: Weight loss",{"type":741,"content":2688},[2689],{"text":2690,"type":745},"S - 30 lbs.",{"type":741,"content":2692},[2693],{"text":2694,"type":745},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":741,"content":2696},[2697],{"text":2698,"type":745},"A - Doable through proper exercise and nutrition management",{"type":741,"content":2700},[2701],{"text":2702,"type":745},"R - Plan for setbacks (ex. Traveling for work)",{"type":741,"content":2704},[2705],{"text":2706,"type":745},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":777,"attrs":2708,"content":2709},{"level":863},[2710],{"text":339,"type":745},{"type":741,"content":2712},[2713],{"text":2714,"type":745},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":820,"content":2716},[2717],{"type":823,"content":2718},[2719],{"type":741,"content":2720},[2721],{"text":2722,"type":745},"Example Goal: Taking supplements every day (habit creation)",{"type":741,"content":2724},[2725],{"text":2726,"type":745},"S - Take fish oil in the morning, and melatonin in the evening",{"type":741,"content":2728},[2729],{"text":2730,"type":745},"M - Create a calendar chart to track progress - mark off successful days",{"type":741,"content":2732},[2733],{"text":2734,"type":745},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":741,"content":2736},[2737],{"text":2738,"type":745},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":741,"content":2740},[2741],{"text":2742,"type":745},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":777,"attrs":2744,"content":2745},{"level":779},[2746],{"text":2747,"type":745},"Progress Over Perfection",{"type":741,"content":2749},[2750],{"text":2751,"type":745},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":777,"attrs":2753,"content":2754},{"level":779},[2755],{"text":2756,"type":745},"Train For Your Fitness & Wellness",{"type":741,"content":2758},[2759,2760,2766],{"text":1754,"type":745},{"text":1083,"type":745,"marks":2761},[2762,2765],{"type":754,"attrs":2763},{"href":1346,"uuid":48,"anchor":48,"custom":2764,"target":757,"linktype":13},{},{"type":1254},{"text":1761,"type":745},{"type":741,"content":2768},[2769],{"text":2770,"type":745},"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":2772,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2777,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2778,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2773,"component":118,"meta_info":2774,"meta_title":7,"block_image":2775,"cover_image":2776,"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},[],[],"2023-01-10 00:00",{"_uid":2781,"title":2782,"plugin":43,"description":2783},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":2785,"alt":2786,"name":7,"focus":7,"title":2786,"filename":2787,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[1139,2794],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":2799,"created_at":2800,"published_at":2801,"updated_at":2802,"id":2803,"uuid":2804,"content":2805,"slug":3496,"full_slug":3497,"sort_by_date":48,"position":3498,"tag_list":3499,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":3500,"first_published_at":3501,"release_id":48,"lang":60,"path":1143,"alternates":3502,"default_full_slug":48,"translated_slugs":48},"5 Healthy Thanksgiving Appetizer Ideas","2022-11-01T19:54:45.413Z","2022-11-17T18:24:20.472Z","2022-11-17T18:24:20.515Z",212892325,"b39ab3c9-7e13-495e-8e03-726dbde5da08",{"_uid":2806,"faqs":2807,"title":2799,"topic":2832,"author":2059,"content":2847,"category":3478,"schedule":3486,"component":1127,"meta_info":3487,"cover_image":3491,"description":3490,"contributors":3495},"9c166086-b6e1-4580-98ef-83e9d633fa12",[2808,2812,2816,2820,2824,2828],{"_uid":2809,"answer":2810,"question":2811,"component":670},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?",{"_uid":2813,"answer":2814,"question":2815,"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":2817,"answer":2818,"question":2819,"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":2821,"answer":2822,"question":2823,"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":2825,"answer":2826,"question":2827,"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":2829,"answer":2830,"question":2831,"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":2833,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2845,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2846,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2834,"component":39,"meta_info":2842,"block_image":2843,"cover_image":2844,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2835,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2840,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2841,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2836,"component":118,"meta_info":2837,"meta_title":7,"block_image":2838,"cover_image":2839,"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":738,"content":2848},[2849,2853,2858,2863,2875,2887,2891,2935,2939,2981,2986,2996,3007,3010,3060,3063,3079,3084,3094,3104,3107,3145,3148,3170,3175,3185,3197,3201,3251,3254,3331,3336,3346,3356,3359,3409,3412,3452,3457,3461,3466,3474],{"type":741,"content":2850},[2851],{"text":2852,"type":745},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.",{"type":777,"attrs":2854,"content":2855},{"level":779},[2856],{"text":2857,"type":745},"5 Easy and Healthy Thanksgiving Appetizers",{"type":777,"attrs":2859,"content":2860},{"level":863},[2861],{"text":2862,"type":745},"Black Rice Stuffed Mushrooms",{"type":870,"attrs":2864},{"id":2865,"body":2866},"d3b7671f-2997-4806-98b1-f839705e6dcc",[2867],{"url":2868,"_uid":2869,"image":2870,"component":880,"copyright_details":2874},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":2871,"alt":2872,"name":7,"focus":7,"title":2872,"filename":2873,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png",[],{"type":741,"content":2876},[2877,2879,2885],{"text":2878,"type":745},"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":2880,"type":745,"marks":2881},"immune health",[2882],{"type":754,"attrs":2883},{"href":2884,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":2886,"type":745},". 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":741,"content":2888},[2889],{"text":2890,"type":745},"Ingredients: ",{"type":820,"content":2892},[2893,2899,2905,2911,2917,2923,2929],{"type":823,"content":2894},[2895],{"type":741,"content":2896},[2897],{"text":2898,"type":745},"1/2 cup black rice (or wild rice)",{"type":823,"content":2900},[2901],{"type":741,"content":2902},[2903],{"text":2904,"type":745},"1 cup vegetable stock",{"type":823,"content":2906},[2907],{"type":741,"content":2908},[2909],{"text":2910,"type":745},"1 10-ounce package of baby portobello mushrooms",{"type":823,"content":2912},[2913],{"type":741,"content":2914},[2915],{"text":2916,"type":745},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":823,"content":2918},[2919],{"type":741,"content":2920},[2921],{"text":2922,"type":745},"1/4 cup raw walnuts, crushed",{"type":823,"content":2924},[2925],{"type":741,"content":2926},[2927],{"text":2928,"type":745},"Cooking oil spray",{"type":823,"content":2930},[2931],{"type":741,"content":2932},[2933],{"text":2934,"type":745},"Salt and pepper to taste ",{"type":741,"content":2936},[2937],{"text":2938,"type":745},"Directions:",{"type":2940,"attrs":2941,"content":2944},"ordered_list",{"order":2942},{"order":2943},1,[2945,2951,2957,2963,2969,2975],{"type":823,"content":2946},[2947],{"type":741,"content":2948},[2949],{"text":2950,"type":745},"Preheat oven to 375°F ",{"type":823,"content":2952},[2953],{"type":741,"content":2954},[2955],{"text":2956,"type":745},"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":823,"content":2958},[2959],{"type":741,"content":2960},[2961],{"text":2962,"type":745},"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":823,"content":2964},[2965],{"type":741,"content":2966},[2967],{"text":2968,"type":745},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":823,"content":2970},[2971],{"type":741,"content":2972},[2973],{"text":2974,"type":745},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":823,"content":2976},[2977],{"type":741,"content":2978},[2979],{"text":2980,"type":745},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":777,"attrs":2982,"content":2983},{"level":863},[2984],{"text":2985,"type":745},"White Bean Dip",{"type":870,"attrs":2987},{"id":2865,"body":2988},[2989],{"url":2990,"_uid":2991,"image":2992,"component":880,"copyright_details":2995},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":2993,"alt":2872,"name":7,"focus":7,"title":2872,"filename":2994,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":741,"content":2997},[2998,3000,3005],{"text":2999,"type":745},"A ",{"text":3001,"type":745,"marks":3002},"protein",[3003],{"type":754,"attrs":3004},{"href":910,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":3006,"type":745}," 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":741,"content":3008},[3009],{"text":2890,"type":745},{"type":820,"content":3011},[3012,3018,3024,3030,3036,3042,3048,3054],{"type":823,"content":3013},[3014],{"type":741,"content":3015},[3016],{"text":3017,"type":745},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":823,"content":3019},[3020],{"type":741,"content":3021},[3022],{"text":3023,"type":745},"2 tablespoons olive oil ",{"type":823,"content":3025},[3026],{"type":741,"content":3027},[3028],{"text":3029,"type":745},"1-2 tablespoons water",{"type":823,"content":3031},[3032],{"type":741,"content":3033},[3034],{"text":3035,"type":745},"Juice of ½ lemon",{"type":823,"content":3037},[3038],{"type":741,"content":3039},[3040],{"text":3041,"type":745},"1 small garlic clove, peeled ",{"type":823,"content":3043},[3044],{"type":741,"content":3045},[3046],{"text":3047,"type":745},"1/2 teaspoon salt",{"type":823,"content":3049},[3050],{"type":741,"content":3051},[3052],{"text":3053,"type":745},"Ground pepper to taste ",{"type":823,"content":3055},[3056],{"type":741,"content":3057},[3058],{"text":3059,"type":745},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":741,"content":3061},[3062],{"text":2938,"type":745},{"type":2940,"attrs":3064,"content":3066},{"order":3065},{"order":2943},[3067,3073],{"type":823,"content":3068},[3069],{"type":741,"content":3070},[3071],{"text":3072,"type":745},"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":823,"content":3074},[3075],{"type":741,"content":3076},[3077],{"text":3078,"type":745},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":777,"attrs":3080,"content":3081},{"level":863},[3082],{"text":3083,"type":745},"Sundried Tomato and Olive Tapenade",{"type":870,"attrs":3085},{"id":2865,"body":3086},[3087],{"url":3088,"_uid":3089,"image":3090,"component":880,"copyright_details":3093},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":3091,"alt":2872,"name":7,"focus":7,"title":2872,"filename":3092,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":741,"content":3095},[3096,3098,3102],{"text":3097,"type":745},"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":2466,"type":745,"marks":3099},[3100],{"type":754,"attrs":3101},{"href":2470,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":3103,"type":745}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":741,"content":3105},[3106],{"text":2890,"type":745},{"type":820,"content":3108},[3109,3115,3121,3127,3133,3139],{"type":823,"content":3110},[3111],{"type":741,"content":3112},[3113],{"text":3114,"type":745},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":823,"content":3116},[3117],{"type":741,"content":3118},[3119],{"text":3120,"type":745},"2 cups olives, drained and pitted",{"type":823,"content":3122},[3123],{"type":741,"content":3124},[3125],{"text":3126,"type":745},"2 cloves garlic, minced",{"type":823,"content":3128},[3129],{"type":741,"content":3130},[3131],{"text":3132,"type":745},"2 tablespoons olive oil",{"type":823,"content":3134},[3135],{"type":741,"content":3136},[3137],{"text":3138,"type":745},"3 tablespoons lemon juice",{"type":823,"content":3140},[3141],{"type":741,"content":3142},[3143],{"text":3144,"type":745},"1/3 cup fresh basil",{"type":741,"content":3146},[3147],{"text":2938,"type":745},{"type":2940,"attrs":3149,"content":3151},{"order":3150},{"order":2943},[3152,3158,3164],{"type":823,"content":3153},[3154],{"type":741,"content":3155},[3156],{"text":3157,"type":745},"Add all the ingredients to a food processor",{"type":823,"content":3159},[3160],{"type":741,"content":3161},[3162],{"text":3163,"type":745},"Pulse until combined, scraping down the sides as needed",{"type":823,"content":3165},[3166],{"type":741,"content":3167},[3168],{"text":3169,"type":745},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":777,"attrs":3171,"content":3172},{"level":863},[3173],{"text":3174,"type":745},"Roasted Beet Hummus ",{"type":870,"attrs":3176},{"id":2865,"body":3177},[3178],{"url":3179,"_uid":3180,"image":3181,"component":880,"copyright_details":3184},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":3182,"alt":2872,"name":7,"focus":7,"title":2872,"filename":3183,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":741,"content":3186},[3187,3189,3195],{"text":3188,"type":745},"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":3190,"type":745,"marks":3191},"boxer’s diet",[3192],{"type":754,"attrs":3193},{"href":3194,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":3196,"type":745},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":741,"content":3198},[3199],{"text":3200,"type":745},"Ingredients:",{"type":820,"content":3202},[3203,3209,3215,3221,3227,3233,3239,3245],{"type":823,"content":3204},[3205],{"type":741,"content":3206},[3207],{"text":3208,"type":745},"1 small beet",{"type":823,"content":3210},[3211],{"type":741,"content":3212},[3213],{"text":3214,"type":745},"1 15-ounce can of cooked chickpeas, drained",{"type":823,"content":3216},[3217],{"type":741,"content":3218},[3219],{"text":3220,"type":745},"Juice of 1/2 lemon",{"type":823,"content":3222},[3223],{"type":741,"content":3224},[3225],{"text":3226,"type":745},"2 garlic cloves, minced",{"type":823,"content":3228},[3229],{"type":741,"content":3230},[3231],{"text":3232,"type":745},"2 tablespoons tahini",{"type":823,"content":3234},[3235],{"type":741,"content":3236},[3237],{"text":3238,"type":745},"1/4 cup olive oil  ",{"type":823,"content":3240},[3241],{"type":741,"content":3242},[3243],{"text":3244,"type":745},"1 teaspoon salt",{"type":823,"content":3246},[3247],{"type":741,"content":3248},[3249],{"text":3250,"type":745},"Pepper to taste ",{"type":741,"content":3252},[3253],{"text":2938,"type":745},{"type":2940,"attrs":3255,"content":3257},{"order":3256},{"order":2943},[3258,3307,3313,3319,3325],{"type":823,"content":3259},[3260,3264],{"type":741,"content":3261},[3262],{"text":3263,"type":745},"Roast the beet: ",{"type":820,"content":3265},[3266,3271,3277,3283,3289,3295,3301],{"type":823,"content":3267},[3268],{"type":741,"content":3269},[3270],{"text":2950,"type":745},{"type":823,"content":3272},[3273],{"type":741,"content":3274},[3275],{"text":3276,"type":745},"Remove the stem and the roots from the beet ",{"type":823,"content":3278},[3279],{"type":741,"content":3280},[3281],{"text":3282,"type":745},"Wash under water until clean ",{"type":823,"content":3284},[3285],{"type":741,"content":3286},[3287],{"text":3288,"type":745},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":823,"content":3290},[3291],{"type":741,"content":3292},[3293],{"text":3294,"type":745},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":823,"content":3296},[3297],{"type":741,"content":3298},[3299],{"text":3300,"type":745},"Let it cool to room temperature ",{"type":823,"content":3302},[3303],{"type":741,"content":3304},[3305],{"text":3306,"type":745},"Peel the skin off ",{"type":823,"content":3308},[3309],{"type":741,"content":3310},[3311],{"text":3312,"type":745},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":823,"content":3314},[3315],{"type":741,"content":3316},[3317],{"text":3318,"type":745},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":823,"content":3320},[3321],{"type":741,"content":3322},[3323],{"text":3324,"type":745},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":823,"content":3326},[3327],{"type":741,"content":3328},[3329],{"text":3330,"type":745},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":777,"attrs":3332,"content":3333},{"level":863},[3334],{"text":3335,"type":745},"Sweet Potato Bites",{"type":870,"attrs":3337},{"id":2865,"body":3338},[3339],{"url":3340,"_uid":3341,"image":3342,"component":880,"copyright_details":3345},{"id":7,"url":7,"linktype":1205,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":3343,"alt":2872,"name":7,"focus":7,"title":2872,"filename":3344,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":741,"content":3347},[3348,3350,3354],{"text":3349,"type":745},"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":808,"type":745,"marks":3351},[3352],{"type":754,"attrs":3353},{"href":812,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":3355,"type":745}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":741,"content":3357},[3358],{"text":3200,"type":745},{"type":820,"content":3360},[3361,3367,3373,3379,3385,3391,3397,3403],{"type":823,"content":3362},[3363],{"type":741,"content":3364},[3365],{"text":3366,"type":745},"2 medium sweet potatoes",{"type":823,"content":3368},[3369],{"type":741,"content":3370},[3371],{"text":3372,"type":745},"1 large avocado, diced",{"type":823,"content":3374},[3375],{"type":741,"content":3376},[3377],{"text":3378,"type":745},"2 teaspoons sesame seeds",{"type":823,"content":3380},[3381],{"type":741,"content":3382},[3383],{"text":3384,"type":745},"Olive or avocado oil, for drizzling",{"type":823,"content":3386},[3387],{"type":741,"content":3388},[3389],{"text":3390,"type":745},"¼ cup red onion, diced",{"type":823,"content":3392},[3393],{"type":741,"content":3394},[3395],{"text":3396,"type":745},"½ lemon",{"type":823,"content":3398},[3399],{"type":741,"content":3400},[3401],{"text":3402,"type":745},"Fresh cilantro leaves, finely chopped",{"type":823,"content":3404},[3405],{"type":741,"content":3406},[3407],{"text":3408,"type":745},"Salt and pepper to taste",{"type":741,"content":3410},[3411],{"text":2938,"type":745},{"type":2940,"attrs":3413,"content":3415},{"order":3414},{"order":2943},[3416,3422,3428,3434,3440,3446],{"type":823,"content":3417},[3418],{"type":741,"content":3419},[3420],{"text":3421,"type":745},"Preheat the oven to 400°F",{"type":823,"content":3423},[3424],{"type":741,"content":3425},[3426],{"text":3427,"type":745},"Line a large baking sheet with parchment paper",{"type":823,"content":3429},[3430],{"type":741,"content":3431},[3432],{"text":3433,"type":745},"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":823,"content":3435},[3436],{"type":741,"content":3437},[3438],{"text":3439,"type":745},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":823,"content":3441},[3442],{"type":741,"content":3443},[3444],{"text":3445,"type":745},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":823,"content":3447},[3448],{"type":741,"content":3449},[3450],{"text":3451,"type":745},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":777,"attrs":3453,"content":3454},{"level":779},[3455],{"text":3456,"type":745},"A Healthier Feast",{"type":741,"content":3458},[3459],{"text":3460,"type":745},"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":777,"attrs":3462,"content":3463},{"level":779},[3464],{"text":3465,"type":745},"Eat & Train Like a Fighter",{"type":741,"content":3467},[3468,3469,3473],{"text":1754,"type":745},{"text":1083,"type":745,"marks":3470},[3471],{"type":754,"attrs":3472},{"href":1346,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":1761,"type":745},{"type":741,"content":3475},[3476],{"text":3477,"type":745},"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":3479,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3484,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3485,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3480,"component":118,"meta_info":3481,"meta_title":7,"block_image":3482,"cover_image":3483,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-03 00:00",{"_uid":3488,"title":3489,"plugin":43,"description":3490},"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":3492,"alt":3493,"name":7,"focus":7,"title":3493,"filename":3494,"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,[1139],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":1127,"created_at":3504,"published_at":3505,"updated_at":3506,"id":3507,"uuid":3508,"content":3509,"slug":1127,"full_slug":3530,"sort_by_date":48,"position":446,"tag_list":3531,"is_startpage":9,"parent_id":3532,"meta_data":48,"group_id":3533,"first_published_at":3534,"release_id":48,"lang":60,"path":7,"alternates":3535,"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":3510,"component":3511,"meta_info":3512,"custom_content_list":3514},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3513,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3515,3520,3525],{"_uid":3516,"label":3517,"value":3518,"dev_id":3519,"component":745},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3521,"label":3522,"value":3523,"dev_id":3524,"component":745},"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":3526,"label":3527,"value":3528,"dev_id":3529,"component":745},"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",[],1785892878372]