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That’s because, for most people, this is the first time they will be on their own, having to take care of themselves. This means washing clothes, managing their class schedule, developing a fitness routine, and most importantly, eating. The thought of eating seems simple, right? Well, if you were used to having someone plan your meals and cook for you, then eating in college will be quite an adjustment.\n\nAs easy as it may seem, it can be challenging to make healthy choices, especially when there’s fast food around or you are being offered free pizza and cookies at every campus event. Plus, a student’s budget is tight, so buying fresh, organic foods is likely out of the question. If you’re on a meal plan, you may find it overwhelming to walk into the cafeteria and come across so many options, most of which are indulgent but not nutritious. If you’re not careful, you will quickly go from eating mom’s homemade chicken with veggies to French fries and ramen noodles. This sudden change in eating habits can lead to unwanted weight gain, a phenomenon referred to as ‘Freshman 15.’\n\nFreshman 15 is not only a problem because of the weight gain but also because students’ diets often lack essential vitamins and minerals. Inadequate nutrient intake can lead to a weakened immune system, low energy levels, poor sleep quality, and difficulty concentrating. All of these symptoms can affect a student’s ability to perform well both physically and mentally. Luckily, there are simple tips you can follow to stay healthy during your college years without breaking the bank. Get your notebook (or should we say tablet?) and take notes.","How can a college student eat healthy?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"89cff377-4aac-4c73-ace7-0dacbdefb983","Stock Up on Nutritious Yet Convenient Items: Living on campus can be fun, but dorms are not always the most cooking-friendly environment. That’s because most dorms contain only a mini fridge and a microwave, and if you’re lucky, you may be allowed to bring a toaster oven. With such limited ways to make your food, stocking up on ready-to-eat or minimum-prep items can make a huge difference to ensure you get a nutritious meal regularly. Plus, it will save your wallet as these foods are pretty inexpensive.\n\nHere are items you should always have in your dorm room:\n\n-Breakfast foods: Instant oatmeal, whole grain cereal, low-fat cottage cheese, Greek yogurt, fresh fruits, eggs, low-fat milk, or plant-based milk\n-Low-sodium canned beans and chickpeas\n-Low-sodium canned soups\n-Minimum-prep fruits such as bananas, apples, pears, grapes, and peaches\n-Multigrain bread and crackers\n-Natural peanut butter\n-Canned tuna\n-Rotisserie chicken\n-Granola bars and protein bars (look for ones with less than 5 grams of sugar per serving)\n-Hummus\n\nMake Regular Visits to the Salad Bar\nIn the dining hall, you’ll usually find different food stations, ranging from salad bars and vegetarian meals to burgers and fries. This is where willpower comes into place. It’s easy to become tempted by all the non-nutritious, ‘junk’ foods available, so you will need to make it a point to fill your plate with colorful vegetables from the salad bar. One good way to ensure this happens is to set goals for yourself, such as ‘I will fill at least ⅓ of my plate with vegetables every day.” An even better goal is to follow the healthy plate guideline, which means you will fill your plate in the following manner:\n\n-½ of plate: Fruits and vegetables, preferably leafy greens and colorful vegetables\n-¼ of plate: Lean proteins, preferably legumes, poultry, fish, or seafood\n-¼ of plate: Whole grains, preferably brown rice, quinoa, farro, or whole wheat pasta\nBy doing this, you are ensuring that your meals are nutritious and balanced with all macronutrients.\n\nScout for Nutritious Food Options on Campus\nGoing to college 10 years ago was much different than going to college today, especially when it comes to food options. Universities now take nutrition very seriously and are concerned with offering options for students with different dietary needs and restrictions. From smoothie bars, to poke bowls, and plant-based options, eating healthy on campus has never been so easy. Still, a good practice is to familiarize yourself with the options available, especially if you are on a meal plan. Most often, meal plans only include specific locations on campus, so knowing the healthy options you have access to is a great idea. One way to do this is to identify the healthiest items on the menu before you order, for example, choosing grilled chicken instead of fried, opting for meals that include vegetables or salad, avoiding heavy sauces and dressings, and asking for a side of fruit instead of chips.\n\nAlways. Pack. Snacks.\nIn your first two years of college, you’ll be lucky if you have time in between classes and the gym to eat a proper meal. Usually, you will have back-to-back activities, with only enough time to walk from one classroom to the next. Plus, eating in class is often not allowed. So, what do you do? You pack several healthy snacks to eat in-between classes. This means you will need to buy these snacks at the grocery store (or order them online). Try to avoid buying snacks from vending machines that are filled with sugary, salty, tempting treats.\n\nHere are the best snacks to bring with you for a long day of classes:\n\n-Trail mix: Mixed nuts with dried fruits (make your own for a cheaper option)\n-Low-sugar granola and protein bars (less than 5 grams of sugar per serving)\n-Rice cakes or whole-grain crackers with natural peanut butter\n-Shelf-stable fruits such as bananas, apples, and peaches\n-No-bake energy balls\n-Lightly salted popcorn and pretzels\n-Veggie snacks or roasted chickpeas\n-Roasted seaweed snacks\n\nRefrigerated snacks (must be consumed within two hours)\n\n-Pre-cut vegetables with hummus or cottage cheese\n-Protein shakes\n-Fruit smoothies\n-Yogurt parfait with berries\n\nBe Open-minded to Trying New Things\nIf you’re lucky, you’ll be exposed to diverse groups of people, which will allow you to learn about different ways of living and ways of eating. If you grew up eating the same foods regularly, having group meals and cookouts are great ways to make new friends while trying new foods. Many cultures make plant-based foods such as fruits, vegetables, legumes, and whole grains, the center of their meals, so you may get to try new ways of eating healthy, which you can always adopt as part of your lifestyle. So, be open-minded and consider attending (or hosting) a potluck with friends so that you can share each other’s favorite recipes while having a good time.","What are healthy eating tips for college students?",{"_uid":676,"answer":677,"question":678,"component":670},"7ac8fb4f-3342-4339-b2f3-14e17c784fb4","Finding a balance between having fun and taking care of yourself while in college is a skill that takes practice. It’s important that you immerse yourself in the college experience without losing sight of your health and well-being. By following these five simple tips, you will be able to nourish your body without sacrificing your gut, wallet, or your social life. Remember, what you put into your body fuels both your physical health and your mental health, so enjoy the occasional ice cream, but eat your daily veggies!","How do you find balance of eating healthy in college?","Avoid the Freshman 15 With These Healthy College Eating Tips",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":681,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":693,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":682,"component":39,"meta_info":690,"block_image":691,"cover_image":692,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":683,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":688,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":684,"component":118,"meta_info":685,"meta_title":7,"block_image":686,"cover_image":687,"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":696,"created_at":697,"published_at":698,"updated_at":699,"id":700,"uuid":701,"content":702,"slug":713,"full_slug":714,"sort_by_date":48,"position":501,"tag_list":715,"is_startpage":9,"parent_id":716,"meta_data":48,"group_id":717,"first_published_at":718,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":703,"_uid":704,"name":705,"photo":706,"component":709,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":710,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":711,"social_link_instagram":712,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":707,"alt":705,"name":705,"focus":48,"title":705,"filename":708,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":721,"content":722},"doc",[723,731,736,740,754,759,765,780,784,788,852,857,868,880,900,904,909,921,926,936,948,952,1002,1006,1032,1037,1041,1046,1056,1068,1073],{"type":724,"attrs":725,"content":727},"heading",{"level":726},2,[728],{"text":729,"type":730},"How Can a College Student Eat Healthy?","text",{"type":732,"content":733},"paragraph",[734],{"text":735,"type":730},"The thought of starting your college life can be exhilarating and exciting, but also quite scary. That’s because, for most people, this is the first time they will be on their own, having to take care of themselves. This means washing clothes, managing their class schedule, developing a fitness routine, and most importantly, eating. The thought of eating seems simple, right? Well, if you were used to having someone plan your meals and cook for you, then eating in college will be quite an adjustment. ",{"type":732,"content":737},[738],{"text":739,"type":730},"As easy as it may seem, it can be challenging to make healthy choices, especially when there’s fast food around or you are being offered free pizza and cookies at every campus event. Plus, a student’s budget is tight, so buying fresh, organic foods is likely out of the question. If you’re on a meal plan, you may find it overwhelming to walk into the cafeteria and come across so many options, most of which are indulgent but not nutritious. If you’re not careful, you will quickly go from eating mom’s homemade chicken with veggies to French fries and ramen noodles. This sudden change in eating habits can lead to unwanted weight gain, a phenomenon referred to as ‘Freshman 15.’ ",{"type":732,"content":741},[742,744,752],{"text":743,"type":730},"Freshman 15 is not only a problem because of the weight gain but also because students’ diets often lack essential vitamins and minerals. Inadequate nutrient intake can lead to a weakened ",{"text":745,"type":730,"marks":746},"immune system",[747],{"type":748,"attrs":749},"link",{"href":750,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system","_blank",{"text":753,"type":730},", low energy levels, poor sleep quality, and difficulty concentrating. All of these symptoms can affect a student’s ability to perform well both physically and mentally. Luckily, there are simple tips you can follow to stay healthy during your college years without breaking the bank. Get your notebook (or should we say tablet?) and take notes.",{"type":724,"attrs":755,"content":756},{"level":726},[757],{"text":758,"type":730},"Healthy Eating Tips for College Students",{"type":724,"attrs":760,"content":762},{"level":761},3,[763],{"text":764,"type":730},"Stock Up on Nutritious Yet Convenient Items",{"type":766,"attrs":767},"blok",{"id":768,"body":769},"4ef6da5f-7331-44d7-a73a-f40b4b2d4243",[770],{"url":771,"_uid":773,"image":774,"component":778,"copyright_details":779},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"story","i-31755cf6-78c7-49d8-a736-0e0df7da192d",{"id":775,"alt":776,"name":7,"focus":48,"title":776,"filename":777,"copyright":7,"fieldtype":50},5434624,"FightCamp - Eating Healthy in College","https://a.storyblok.com/f/115220/1100x1100/aa350e915c/dorm-room-food.png","content_image",[],{"type":732,"content":781},[782],{"text":783,"type":730},"Living on campus can be fun, but dorms are not always the most cooking-friendly environment. That’s because most dorms contain only a mini fridge and a microwave, and if you’re lucky, you may be allowed to bring a toaster oven. With such limited ways to make your food, stocking up on ready-to-eat or minimum-prep items can make a huge difference to ensure you get a nutritious meal regularly. Plus, it will save your wallet as these foods are pretty inexpensive. ",{"type":732,"content":785},[786],{"text":787,"type":730},"Here are items you should always have in your dorm room:",{"type":789,"content":790},"bullet_list",[791,798,804,810,816,822,828,834,840,846],{"type":792,"content":793},"list_item",[794],{"type":732,"content":795},[796],{"text":797,"type":730},"Breakfast foods: Instant oatmeal, whole grain cereal, low-fat cottage cheese, Greek yogurt, fresh fruits, eggs, low-fat milk, or plant-based milk",{"type":792,"content":799},[800],{"type":732,"content":801},[802],{"text":803,"type":730},"Low-sodium canned beans and chickpeas",{"type":792,"content":805},[806],{"type":732,"content":807},[808],{"text":809,"type":730},"Low-sodium canned soups",{"type":792,"content":811},[812],{"type":732,"content":813},[814],{"text":815,"type":730},"Minimum-prep fruits such as bananas, apples, pears, grapes, and peaches",{"type":792,"content":817},[818],{"type":732,"content":819},[820],{"text":821,"type":730},"Multigrain bread and crackers",{"type":792,"content":823},[824],{"type":732,"content":825},[826],{"text":827,"type":730},"Natural peanut butter",{"type":792,"content":829},[830],{"type":732,"content":831},[832],{"text":833,"type":730},"Canned tuna",{"type":792,"content":835},[836],{"type":732,"content":837},[838],{"text":839,"type":730},"Rotisserie chicken",{"type":792,"content":841},[842],{"type":732,"content":843},[844],{"text":845,"type":730},"Granola bars and protein bars (look for ones with less than 5 grams of sugar per serving)",{"type":792,"content":847},[848],{"type":732,"content":849},[850],{"text":851,"type":730},"Hummus",{"type":724,"attrs":853,"content":854},{"level":761},[855],{"text":856,"type":730},"Make Regular Visits to the Salad Bar",{"type":766,"attrs":858},{"id":859,"body":860},"dfd6b2e7-a5e6-4d1b-9b1a-2ec76c800202",[861],{"url":862,"_uid":863,"image":864,"component":778,"copyright_details":867},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-33cf6369-4d6b-4ca2-ad75-689e8f7f6488",{"id":865,"alt":776,"name":7,"focus":48,"title":776,"filename":866,"copyright":7,"fieldtype":50},5434632,"https://a.storyblok.com/f/115220/1100x1100/e28e601f5e/dining-hall-salad-bar.png",[],{"type":732,"content":869},[870,872,878],{"text":871,"type":730},"In the dining hall, you’ll usually find different food stations, ranging from salad bars and vegetarian meals to burgers and fries. This is where willpower comes into place. It’s easy to become tempted by all the non-nutritious, ‘junk’ foods available, so you will need to make it a point to fill your plate with ",{"text":873,"type":730,"marks":874},"colorful",[875],{"type":748,"attrs":876},{"href":877,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers",{"text":879,"type":730}," vegetables from the salad bar. One good way to ensure this happens is to set goals for yourself, such as ‘I will fill at least ⅓ of my plate with vegetables every day.” An even better goal is to follow the healthy plate guideline, which means you will fill your plate in the following manner:",{"type":789,"content":881},[882,888,894],{"type":792,"content":883},[884],{"type":732,"content":885},[886],{"text":887,"type":730},"½ of plate: Fruits and vegetables, preferably leafy greens and colorful vegetables",{"type":792,"content":889},[890],{"type":732,"content":891},[892],{"text":893,"type":730},"¼ of plate: Lean proteins, preferably legumes, poultry, fish, or seafood",{"type":792,"content":895},[896],{"type":732,"content":897},[898],{"text":899,"type":730},"¼ of plate: Whole grains, preferably brown rice, quinoa, farro, or whole wheat pasta",{"type":732,"content":901},[902],{"text":903,"type":730},"By doing this, you are ensuring that your meals are nutritious and balanced with all macronutrients.",{"type":724,"attrs":905,"content":906},{"level":761},[907],{"text":908,"type":730},"Scout for Nutritious Food Options on Campus",{"type":732,"content":910},[911,913,919],{"text":912,"type":730},"Going to college 10 years ago was much different than going to college today, especially when it comes to food options. Universities now take nutrition very seriously and are concerned with offering options for students with different dietary needs and restrictions. From smoothie bars, to poke bowls, and plant-based options, eating healthy on campus has never been so easy. Still, a good practice is to familiarize yourself with the ",{"text":914,"type":730,"marks":915},"options",[916],{"type":748,"attrs":917},{"href":918,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/switch-it-up-6-healthy-food-swaps-for-everyday-options",{"text":920,"type":730}," available, especially if you are on a meal plan. Most often, meal plans only include specific locations on campus, so knowing the healthy options you have access to is a great idea. One way to do this is to identify the healthiest items on the menu before you order, for example, choosing grilled chicken instead of fried, opting for meals that include vegetables or salad, avoiding heavy sauces and dressings, and asking for a side of fruit instead of chips. ",{"type":724,"attrs":922,"content":923},{"level":761},[924],{"text":925,"type":730},"Always. Pack. Snacks.",{"type":766,"attrs":927},{"id":859,"body":928},[929],{"url":930,"_uid":931,"image":932,"component":778,"copyright_details":935},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-9f731023-ce83-4ea1-86d3-435ccb1ab470",{"id":933,"alt":776,"name":7,"focus":48,"title":776,"filename":934,"copyright":7,"fieldtype":50},5434640,"https://a.storyblok.com/f/115220/1100x1100/5152b16b94/healthy_snacks.png",[],{"type":732,"content":937},[938,940,946],{"text":939,"type":730},"In your first two years of college, you’ll be lucky if you have time in between classes and the gym to eat a proper meal. Usually, you will have back-to-back activities, with only enough time to walk from one classroom to the next. Plus, eating in class is often not allowed. So, what do you do? You pack several ",{"text":941,"type":730,"marks":942},"healthy snacks",[943],{"type":748,"attrs":944},{"href":945,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/energy-boosting-snacks-to-fight-off-the-afternoon-crash",{"text":947,"type":730}," to eat in-between classes. This means you will need to buy these snacks at the grocery store (or order them online). Try to avoid buying snacks from vending machines that are filled with sugary, salty, tempting treats.",{"type":732,"content":949},[950],{"text":951,"type":730},"Here are the best snacks to bring with you for a long day of classes:",{"type":789,"content":953},[954,960,966,972,978,984,990,996],{"type":792,"content":955},[956],{"type":732,"content":957},[958],{"text":959,"type":730},"Trail mix: Mixed nuts with dried fruits (make your own for a cheaper option)",{"type":792,"content":961},[962],{"type":732,"content":963},[964],{"text":965,"type":730},"Low-sugar granola and protein bars (less than 5 grams of sugar per serving)",{"type":792,"content":967},[968],{"type":732,"content":969},[970],{"text":971,"type":730},"Rice cakes or whole-grain crackers with natural peanut butter",{"type":792,"content":973},[974],{"type":732,"content":975},[976],{"text":977,"type":730},"Shelf-stable fruits such as bananas, apples, and peaches",{"type":792,"content":979},[980],{"type":732,"content":981},[982],{"text":983,"type":730},"No-bake energy balls ",{"type":792,"content":985},[986],{"type":732,"content":987},[988],{"text":989,"type":730},"Lightly salted popcorn and pretzels",{"type":792,"content":991},[992],{"type":732,"content":993},[994],{"text":995,"type":730},"Veggie snacks or roasted chickpeas ",{"type":792,"content":997},[998],{"type":732,"content":999},[1000],{"text":1001,"type":730},"Roasted seaweed snacks",{"type":732,"content":1003},[1004],{"text":1005,"type":730},"Refrigerated snacks (must be consumed within two hours)",{"type":789,"content":1007},[1008,1014,1020,1026],{"type":792,"content":1009},[1010],{"type":732,"content":1011},[1012],{"text":1013,"type":730},"Pre-cut vegetables with hummus or cottage cheese",{"type":792,"content":1015},[1016],{"type":732,"content":1017},[1018],{"text":1019,"type":730},"Protein shakes ",{"type":792,"content":1021},[1022],{"type":732,"content":1023},[1024],{"text":1025,"type":730},"Fruit smoothies",{"type":792,"content":1027},[1028],{"type":732,"content":1029},[1030],{"text":1031,"type":730},"Yogurt parfait with berries",{"type":724,"attrs":1033,"content":1034},{"level":761},[1035],{"text":1036,"type":730},"Be Open-minded to Trying New Things",{"type":732,"content":1038},[1039],{"text":1040,"type":730},"If you’re lucky, you’ll be exposed to diverse groups of people, which will allow you to learn about different ways of living and ways of eating. If you grew up eating the same foods regularly, having group meals and cookouts are great ways to make new friends while trying new foods. Many cultures make plant-based foods such as fruits, vegetables, legumes, and whole grains, the center of their meals, so you may get to try new ways of eating healthy, which you can always adopt as part of your lifestyle. So, be open-minded and consider attending (or hosting) a potluck with friends so that you can share each other’s favorite recipes while having a good time.",{"type":724,"attrs":1042,"content":1043},{"level":726},[1044],{"text":1045,"type":730},"Finding Balance",{"type":766,"attrs":1047},{"id":859,"body":1048},[1049],{"url":1050,"_uid":1051,"image":1052,"component":778,"copyright_details":1055},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-854af42e-d50a-49c1-99ab-74ab15ede99e",{"id":1053,"alt":776,"name":7,"focus":48,"title":776,"filename":1054,"copyright":7,"fieldtype":50},5434642,"https://a.storyblok.com/f/115220/1100x1100/7947ad9e7b/healthy_protein_shake.png",[],{"type":732,"content":1057},[1058,1060,1066],{"text":1059,"type":730},"Finding a balance between having fun and taking care of yourself while in college is a skill that takes practice. It’s important that you immerse yourself in the college experience without losing sight of your health and well-being. By following these five simple tips, you will be able to nourish your body without sacrificing your ",{"text":1061,"type":730,"marks":1062},"gut",[1063],{"type":748,"attrs":1064},{"href":1065,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-best-foods-for-gut-health-a-boxers-diet",{"text":1067,"type":730},", wallet, or your social life. Remember, what you put into your body fuels both your physical health and your mental health, so enjoy the occasional ice cream, but eat your daily veggies!",{"type":724,"attrs":1069,"content":1070},{"level":726},[1071],{"text":1072,"type":730},"Train Like a Fighter in College",{"type":732,"content":1074},[1075,1077,1083],{"text":1076,"type":730},"Take your studying stress and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1078,"type":730,"marks":1079},"FightCamp",[1080],{"type":748,"attrs":1081},{"href":1082,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1084,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and FREE 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":1086,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1091,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1087,"component":118,"meta_info":1088,"meta_title":7,"block_image":1089,"cover_image":1090,"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},[],[],"2022-08-04 00:00","article",{"_uid":1096,"title":1097,"plugin":43,"description":1098},"400ea0e7-07aa-4d85-8b9b-0b7a90bd2bec","How To Create Healthy Eating Habits for College | FightCamp","Starting college can lead to unhealthy eating habits and poor nutrition. FightCamp is sharing our favorite tips for staying healthy as a college freshman.",{"id":1100,"alt":1101,"name":7,"focus":48,"title":1101,"filename":1102,"copyright":7,"fieldtype":50},5434619,"FightCamp - Avoid The Freshman 15 With These Healthy College Eating Tips","https://a.storyblok.com/f/115220/2400x990/016d945ae1/avoid-the-freshman-15-with-these-healthy-college-eating-tips.png","Starting college can lead to unhealthy eating habits and poor nutrition. Here are a dietitian’s favorite tips for staying healthy as a college freshman. ",[],"avoid-the-freshman-15-with-these-healthy-college-eating-tips","blogs/avoid-the-freshman-15-with-these-healthy-college-eating-tips",-5120,[1109],"featured",60887917,"43960b44-e92f-4231-9126-32763b7e56f3","2022-08-04T02:00:00.000Z","wellness/{{story.slug}}",[],["Reactive",1116],[1117,1357,2065,2301,2529,2706],{"name":1118,"created_at":1119,"published_at":1120,"updated_at":1121,"id":1122,"uuid":1123,"content":1124,"slug":1350,"full_slug":1351,"sort_by_date":48,"position":1352,"tag_list":1353,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1354,"first_published_at":1355,"release_id":48,"lang":60,"path":1113,"alternates":1356,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":1125,"faqs":1126,"title":1135,"topic":1136,"author":1151,"content":1152,"category":1331,"schedule":1339,"component":1094,"meta_info":1340,"cover_image":1344,"description":1348,"contributors":1349},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1127,1131],{"_uid":1128,"answer":1129,"question":1130,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":1132,"answer":1133,"question":1134,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1137,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1149,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1138,"component":39,"meta_info":1146,"block_image":1147,"cover_image":1148,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1139,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1144,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1140,"component":118,"meta_info":1141,"meta_title":7,"block_image":1142,"cover_image":1143,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_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":721,"content":1153},[1154,1158,1163,1188,1192,1197,1209,1213,1218,1222,1236,1241,1255,1260,1264,1269,1273,1278,1282,1287,1297,1310,1315,1327],{"type":732,"content":1155},[1156],{"text":1157,"type":730},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":724,"attrs":1159,"content":1160},{"level":726},[1161],{"text":1162,"type":730},"Cold Hard Facts",{"type":732,"content":1164},[1165,1167,1176,1178,1186],{"text":1166,"type":730},"The ",{"text":1168,"type":730,"marks":1169},"average American will usually gain around 10-15 lbs.",[1170,1174],{"type":748,"attrs":1171},{"href":1172,"uuid":48,"anchor":48,"custom":1173,"target":751,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1175},"underline",{"text":1177,"type":730}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":1179,"type":730,"marks":1180},"New Year resolution",[1181,1185],{"type":748,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"custom":1184,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1175},{"text":1187,"type":730}," is health-related. ",{"type":732,"content":1189},[1190],{"text":1191,"type":730},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":724,"attrs":1193,"content":1194},{"level":726},[1195],{"text":1196,"type":730},"Getting Back into Routine",{"type":766,"attrs":1198},{"id":1199,"body":1200},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[1201],{"url":1202,"_uid":1203,"image":1204,"component":778,"copyright_details":1208},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":1205,"alt":1206,"name":7,"focus":7,"title":1206,"filename":1207,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":732,"content":1210},[1211],{"text":1212,"type":730},"Here is how you can get back on track and in shape after the holidays.",{"type":724,"attrs":1214,"content":1215},{"level":761},[1216],{"text":1217,"type":730},"Start Slow",{"type":732,"content":1219},[1220],{"text":1221,"type":730},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":732,"content":1223},[1224,1226,1234],{"text":1225,"type":730},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":1227,"type":730,"marks":1228},"ease back into your training routine",[1229,1233],{"type":748,"attrs":1230},{"href":1231,"uuid":48,"anchor":48,"custom":1232,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1175},{"text":1235,"type":730},", and you’re more likely to stick with it past the month of February. ",{"type":724,"attrs":1237,"content":1238},{"level":761},[1239],{"text":1240,"type":730},"Get Back on Track Consistently",{"type":732,"content":1242},[1243,1245,1253],{"text":1244,"type":730},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":1246,"type":730,"marks":1247},"eating the rainbow",[1248,1252],{"type":748,"attrs":1249},{"href":1250,"uuid":48,"anchor":48,"custom":1251,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1175},{"text":1254,"type":730},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":724,"attrs":1256,"content":1257},{"level":761},[1258],{"text":1259,"type":730},"Don’t Be Too Hard on Yourself",{"type":732,"content":1261},[1262],{"text":1263,"type":730},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":724,"attrs":1265,"content":1266},{"level":761},[1267],{"text":1268,"type":730},"Reflect on the Small Victories",{"type":732,"content":1270},[1271],{"text":1272,"type":730},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":724,"attrs":1274,"content":1275},{"level":761},[1276],{"text":1277,"type":730},"Have Fun Getting Back Into Shape",{"type":732,"content":1279},[1280],{"text":1281,"type":730},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":724,"attrs":1283,"content":1284},{"level":726},[1285],{"text":1286,"type":730},"Progress Over Perfection",{"type":766,"attrs":1288},{"id":1199,"body":1289},[1290],{"url":1291,"_uid":1292,"image":1293,"component":778,"copyright_details":1296},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":1294,"alt":1206,"name":7,"focus":7,"title":1206,"filename":1295,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":732,"content":1298},[1299,1301,1308],{"text":1300,"type":730},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":1302,"type":730,"marks":1303},"planning",[1304],{"type":748,"attrs":1305},{"href":1306,"uuid":48,"anchor":48,"custom":1307,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":1309,"type":730},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":724,"attrs":1311,"content":1312},{"level":726},[1313],{"text":1314,"type":730},"Train Like a Fighter This Year",{"type":732,"content":1316},[1317,1319,1325],{"text":1318,"type":730},"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":1078,"type":730,"marks":1320},[1321,1324],{"type":748,"attrs":1322},{"href":1082,"uuid":48,"anchor":48,"custom":1323,"target":751,"linktype":13},{},{"type":1175},{"text":1326,"type":730}," 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":732,"content":1328},[1329],{"text":1330,"type":730},"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":1332,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1337,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1333,"component":118,"meta_info":1334,"meta_title":7,"block_image":1335,"cover_image":1336,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":1341,"title":1342,"plugin":43,"description":1343},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":1345,"alt":1346,"name":7,"focus":7,"title":1346,"filename":1347,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[1109],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1358,"created_at":1359,"published_at":1360,"updated_at":1361,"id":1362,"uuid":1363,"content":1364,"slug":2058,"full_slug":2059,"sort_by_date":48,"position":2060,"tag_list":2061,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2062,"first_published_at":2063,"release_id":48,"lang":60,"path":1113,"alternates":2064,"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":1365,"faqs":1366,"title":1358,"topic":1391,"author":701,"content":1406,"category":2040,"schedule":2048,"component":1094,"meta_info":2049,"cover_image":2053,"description":2052,"contributors":2057},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1367,1371,1375,1379,1383,1387],{"_uid":1368,"answer":1369,"question":1370,"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":1372,"answer":1373,"question":1374,"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":1376,"answer":1377,"question":1378,"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":1380,"answer":1381,"question":1382,"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":1384,"answer":1385,"question":1386,"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":1388,"answer":1389,"question":1390,"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":1392,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1404,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1405,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1393,"component":39,"meta_info":1401,"block_image":1402,"cover_image":1403,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1394,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1399,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1395,"component":118,"meta_info":1396,"meta_title":7,"block_image":1397,"cover_image":1398,"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":721,"content":1407},[1408,1412,1417,1422,1434,1445,1449,1493,1497,1539,1544,1554,1566,1569,1619,1622,1638,1643,1653,1665,1668,1706,1709,1731,1736,1746,1758,1762,1812,1815,1892,1897,1907,1919,1922,1972,1975,2015,2020,2024,2029,2037],{"type":732,"content":1409},[1410],{"text":1411,"type":730},"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":724,"attrs":1413,"content":1414},{"level":726},[1415],{"text":1416,"type":730},"5 Easy and Healthy Thanksgiving Appetizers",{"type":724,"attrs":1418,"content":1419},{"level":761},[1420],{"text":1421,"type":730},"Black Rice Stuffed Mushrooms",{"type":766,"attrs":1423},{"id":1424,"body":1425},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1426],{"url":1427,"_uid":1428,"image":1429,"component":778,"copyright_details":1433},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1430,"alt":1431,"name":7,"focus":7,"title":1431,"filename":1432,"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":732,"content":1435},[1436,1438,1443],{"text":1437,"type":730},"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":1439,"type":730,"marks":1440},"immune health",[1441],{"type":748,"attrs":1442},{"href":750,"uuid":48,"anchor":48,"target":751,"linktype":13},{"text":1444,"type":730},". 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":732,"content":1446},[1447],{"text":1448,"type":730},"Ingredients: ",{"type":789,"content":1450},[1451,1457,1463,1469,1475,1481,1487],{"type":792,"content":1452},[1453],{"type":732,"content":1454},[1455],{"text":1456,"type":730},"1/2 cup black rice (or wild rice)",{"type":792,"content":1458},[1459],{"type":732,"content":1460},[1461],{"text":1462,"type":730},"1 cup vegetable stock",{"type":792,"content":1464},[1465],{"type":732,"content":1466},[1467],{"text":1468,"type":730},"1 10-ounce package of baby portobello mushrooms",{"type":792,"content":1470},[1471],{"type":732,"content":1472},[1473],{"text":1474,"type":730},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":792,"content":1476},[1477],{"type":732,"content":1478},[1479],{"text":1480,"type":730},"1/4 cup raw walnuts, crushed",{"type":792,"content":1482},[1483],{"type":732,"content":1484},[1485],{"text":1486,"type":730},"Cooking oil spray",{"type":792,"content":1488},[1489],{"type":732,"content":1490},[1491],{"text":1492,"type":730},"Salt and pepper to taste ",{"type":732,"content":1494},[1495],{"text":1496,"type":730},"Directions:",{"type":1498,"attrs":1499,"content":1502},"ordered_list",{"order":1500},{"order":1501},1,[1503,1509,1515,1521,1527,1533],{"type":792,"content":1504},[1505],{"type":732,"content":1506},[1507],{"text":1508,"type":730},"Preheat oven to 375°F ",{"type":792,"content":1510},[1511],{"type":732,"content":1512},[1513],{"text":1514,"type":730},"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":792,"content":1516},[1517],{"type":732,"content":1518},[1519],{"text":1520,"type":730},"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":792,"content":1522},[1523],{"type":732,"content":1524},[1525],{"text":1526,"type":730},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":792,"content":1528},[1529],{"type":732,"content":1530},[1531],{"text":1532,"type":730},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":792,"content":1534},[1535],{"type":732,"content":1536},[1537],{"text":1538,"type":730},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":724,"attrs":1540,"content":1541},{"level":761},[1542],{"text":1543,"type":730},"White Bean Dip",{"type":766,"attrs":1545},{"id":1424,"body":1546},[1547],{"url":1548,"_uid":1549,"image":1550,"component":778,"copyright_details":1553},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1551,"alt":1431,"name":7,"focus":7,"title":1431,"filename":1552,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":732,"content":1555},[1556,1558,1564],{"text":1557,"type":730},"A ",{"text":1559,"type":730,"marks":1560},"protein",[1561],{"type":748,"attrs":1562},{"href":1563,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1565,"type":730}," 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":732,"content":1567},[1568],{"text":1448,"type":730},{"type":789,"content":1570},[1571,1577,1583,1589,1595,1601,1607,1613],{"type":792,"content":1572},[1573],{"type":732,"content":1574},[1575],{"text":1576,"type":730},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":792,"content":1578},[1579],{"type":732,"content":1580},[1581],{"text":1582,"type":730},"2 tablespoons olive oil ",{"type":792,"content":1584},[1585],{"type":732,"content":1586},[1587],{"text":1588,"type":730},"1-2 tablespoons water",{"type":792,"content":1590},[1591],{"type":732,"content":1592},[1593],{"text":1594,"type":730},"Juice of ½ lemon",{"type":792,"content":1596},[1597],{"type":732,"content":1598},[1599],{"text":1600,"type":730},"1 small garlic clove, peeled ",{"type":792,"content":1602},[1603],{"type":732,"content":1604},[1605],{"text":1606,"type":730},"1/2 teaspoon salt",{"type":792,"content":1608},[1609],{"type":732,"content":1610},[1611],{"text":1612,"type":730},"Ground pepper to taste ",{"type":792,"content":1614},[1615],{"type":732,"content":1616},[1617],{"text":1618,"type":730},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":732,"content":1620},[1621],{"text":1496,"type":730},{"type":1498,"attrs":1623,"content":1625},{"order":1624},{"order":1501},[1626,1632],{"type":792,"content":1627},[1628],{"type":732,"content":1629},[1630],{"text":1631,"type":730},"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":792,"content":1633},[1634],{"type":732,"content":1635},[1636],{"text":1637,"type":730},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":724,"attrs":1639,"content":1640},{"level":761},[1641],{"text":1642,"type":730},"Sundried Tomato and Olive Tapenade",{"type":766,"attrs":1644},{"id":1424,"body":1645},[1646],{"url":1647,"_uid":1648,"image":1649,"component":778,"copyright_details":1652},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1650,"alt":1431,"name":7,"focus":7,"title":1431,"filename":1651,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":732,"content":1654},[1655,1657,1663],{"text":1656,"type":730},"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":1658,"type":730,"marks":1659},"anti-inflammatory",[1660],{"type":748,"attrs":1661},{"href":1662,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1664,"type":730}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":732,"content":1666},[1667],{"text":1448,"type":730},{"type":789,"content":1669},[1670,1676,1682,1688,1694,1700],{"type":792,"content":1671},[1672],{"type":732,"content":1673},[1674],{"text":1675,"type":730},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":792,"content":1677},[1678],{"type":732,"content":1679},[1680],{"text":1681,"type":730},"2 cups olives, drained and pitted",{"type":792,"content":1683},[1684],{"type":732,"content":1685},[1686],{"text":1687,"type":730},"2 cloves garlic, minced",{"type":792,"content":1689},[1690],{"type":732,"content":1691},[1692],{"text":1693,"type":730},"2 tablespoons olive oil",{"type":792,"content":1695},[1696],{"type":732,"content":1697},[1698],{"text":1699,"type":730},"3 tablespoons lemon juice",{"type":792,"content":1701},[1702],{"type":732,"content":1703},[1704],{"text":1705,"type":730},"1/3 cup fresh basil",{"type":732,"content":1707},[1708],{"text":1496,"type":730},{"type":1498,"attrs":1710,"content":1712},{"order":1711},{"order":1501},[1713,1719,1725],{"type":792,"content":1714},[1715],{"type":732,"content":1716},[1717],{"text":1718,"type":730},"Add all the ingredients to a food processor",{"type":792,"content":1720},[1721],{"type":732,"content":1722},[1723],{"text":1724,"type":730},"Pulse until combined, scraping down the sides as needed",{"type":792,"content":1726},[1727],{"type":732,"content":1728},[1729],{"text":1730,"type":730},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":724,"attrs":1732,"content":1733},{"level":761},[1734],{"text":1735,"type":730},"Roasted Beet Hummus ",{"type":766,"attrs":1737},{"id":1424,"body":1738},[1739],{"url":1740,"_uid":1741,"image":1742,"component":778,"copyright_details":1745},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1743,"alt":1431,"name":7,"focus":7,"title":1431,"filename":1744,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":732,"content":1747},[1748,1750,1756],{"text":1749,"type":730},"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":1751,"type":730,"marks":1752},"boxer’s diet",[1753],{"type":748,"attrs":1754},{"href":1755,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1757,"type":730},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":732,"content":1759},[1760],{"text":1761,"type":730},"Ingredients:",{"type":789,"content":1763},[1764,1770,1776,1782,1788,1794,1800,1806],{"type":792,"content":1765},[1766],{"type":732,"content":1767},[1768],{"text":1769,"type":730},"1 small beet",{"type":792,"content":1771},[1772],{"type":732,"content":1773},[1774],{"text":1775,"type":730},"1 15-ounce can of cooked chickpeas, drained",{"type":792,"content":1777},[1778],{"type":732,"content":1779},[1780],{"text":1781,"type":730},"Juice of 1/2 lemon",{"type":792,"content":1783},[1784],{"type":732,"content":1785},[1786],{"text":1787,"type":730},"2 garlic cloves, minced",{"type":792,"content":1789},[1790],{"type":732,"content":1791},[1792],{"text":1793,"type":730},"2 tablespoons tahini",{"type":792,"content":1795},[1796],{"type":732,"content":1797},[1798],{"text":1799,"type":730},"1/4 cup olive oil  ",{"type":792,"content":1801},[1802],{"type":732,"content":1803},[1804],{"text":1805,"type":730},"1 teaspoon salt",{"type":792,"content":1807},[1808],{"type":732,"content":1809},[1810],{"text":1811,"type":730},"Pepper to taste ",{"type":732,"content":1813},[1814],{"text":1496,"type":730},{"type":1498,"attrs":1816,"content":1818},{"order":1817},{"order":1501},[1819,1868,1874,1880,1886],{"type":792,"content":1820},[1821,1825],{"type":732,"content":1822},[1823],{"text":1824,"type":730},"Roast the beet: ",{"type":789,"content":1826},[1827,1832,1838,1844,1850,1856,1862],{"type":792,"content":1828},[1829],{"type":732,"content":1830},[1831],{"text":1508,"type":730},{"type":792,"content":1833},[1834],{"type":732,"content":1835},[1836],{"text":1837,"type":730},"Remove the stem and the roots from the beet ",{"type":792,"content":1839},[1840],{"type":732,"content":1841},[1842],{"text":1843,"type":730},"Wash under water until clean ",{"type":792,"content":1845},[1846],{"type":732,"content":1847},[1848],{"text":1849,"type":730},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":792,"content":1851},[1852],{"type":732,"content":1853},[1854],{"text":1855,"type":730},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":792,"content":1857},[1858],{"type":732,"content":1859},[1860],{"text":1861,"type":730},"Let it cool to room temperature ",{"type":792,"content":1863},[1864],{"type":732,"content":1865},[1866],{"text":1867,"type":730},"Peel the skin off ",{"type":792,"content":1869},[1870],{"type":732,"content":1871},[1872],{"text":1873,"type":730},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":792,"content":1875},[1876],{"type":732,"content":1877},[1878],{"text":1879,"type":730},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":792,"content":1881},[1882],{"type":732,"content":1883},[1884],{"text":1885,"type":730},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":792,"content":1887},[1888],{"type":732,"content":1889},[1890],{"text":1891,"type":730},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":724,"attrs":1893,"content":1894},{"level":761},[1895],{"text":1896,"type":730},"Sweet Potato Bites",{"type":766,"attrs":1898},{"id":1424,"body":1899},[1900],{"url":1901,"_uid":1902,"image":1903,"component":778,"copyright_details":1906},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1904,"alt":1431,"name":7,"focus":7,"title":1431,"filename":1905,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":732,"content":1908},[1909,1911,1917],{"text":1910,"type":730},"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":1912,"type":730,"marks":1913},"healthy fats",[1914],{"type":748,"attrs":1915},{"href":1916,"uuid":48,"anchor":48,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1918,"type":730}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":732,"content":1920},[1921],{"text":1761,"type":730},{"type":789,"content":1923},[1924,1930,1936,1942,1948,1954,1960,1966],{"type":792,"content":1925},[1926],{"type":732,"content":1927},[1928],{"text":1929,"type":730},"2 medium sweet potatoes",{"type":792,"content":1931},[1932],{"type":732,"content":1933},[1934],{"text":1935,"type":730},"1 large avocado, diced",{"type":792,"content":1937},[1938],{"type":732,"content":1939},[1940],{"text":1941,"type":730},"2 teaspoons sesame seeds",{"type":792,"content":1943},[1944],{"type":732,"content":1945},[1946],{"text":1947,"type":730},"Olive or avocado oil, for drizzling",{"type":792,"content":1949},[1950],{"type":732,"content":1951},[1952],{"text":1953,"type":730},"¼ cup red onion, diced",{"type":792,"content":1955},[1956],{"type":732,"content":1957},[1958],{"text":1959,"type":730},"½ lemon",{"type":792,"content":1961},[1962],{"type":732,"content":1963},[1964],{"text":1965,"type":730},"Fresh cilantro leaves, finely chopped",{"type":792,"content":1967},[1968],{"type":732,"content":1969},[1970],{"text":1971,"type":730},"Salt and pepper to taste",{"type":732,"content":1973},[1974],{"text":1496,"type":730},{"type":1498,"attrs":1976,"content":1978},{"order":1977},{"order":1501},[1979,1985,1991,1997,2003,2009],{"type":792,"content":1980},[1981],{"type":732,"content":1982},[1983],{"text":1984,"type":730},"Preheat the oven to 400°F",{"type":792,"content":1986},[1987],{"type":732,"content":1988},[1989],{"text":1990,"type":730},"Line a large baking sheet with parchment paper",{"type":792,"content":1992},[1993],{"type":732,"content":1994},[1995],{"text":1996,"type":730},"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":792,"content":1998},[1999],{"type":732,"content":2000},[2001],{"text":2002,"type":730},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":792,"content":2004},[2005],{"type":732,"content":2006},[2007],{"text":2008,"type":730},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":792,"content":2010},[2011],{"type":732,"content":2012},[2013],{"text":2014,"type":730},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":724,"attrs":2016,"content":2017},{"level":726},[2018],{"text":2019,"type":730},"A Healthier Feast",{"type":732,"content":2021},[2022],{"text":2023,"type":730},"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":724,"attrs":2025,"content":2026},{"level":726},[2027],{"text":2028,"type":730},"Eat & Train Like a Fighter",{"type":732,"content":2030},[2031,2032,2036],{"text":1318,"type":730},{"text":1078,"type":730,"marks":2033},[2034],{"type":748,"attrs":2035},{"href":1082,"uuid":48,"anchor":48,"target":751,"linktype":13},{"text":1326,"type":730},{"type":732,"content":2038},[2039],{"text":1330,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2041,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2046,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2047,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2042,"component":118,"meta_info":2043,"meta_title":7,"block_image":2044,"cover_image":2045,"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":2050,"title":2051,"plugin":43,"description":2052},"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":2054,"alt":2055,"name":7,"focus":7,"title":2055,"filename":2056,"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,[1109],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2066,"created_at":2067,"published_at":2068,"updated_at":2069,"id":2070,"uuid":2071,"content":2072,"slug":2295,"full_slug":2296,"sort_by_date":48,"position":2297,"tag_list":2298,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2299,"first_published_at":2068,"release_id":48,"lang":60,"path":1113,"alternates":2300,"default_full_slug":48,"translated_slugs":48},"Best Fitness Podcasts for Motivation","2022-08-19T15:46:43.355Z","2023-01-09T21:58:56.110Z","2023-01-09T21:58:56.138Z",177960293,"11f93fa7-35b6-46d3-a69a-63afab55fdc3",{"_uid":2073,"faqs":2074,"title":2066,"topic":2083,"author":1151,"content":2098,"category":2278,"schedule":2286,"component":1094,"meta_info":2287,"cover_image":2291,"description":2290,"contributors":2294},"a4371760-4280-451d-96ab-5b1391d88690",[2075,2079],{"_uid":2076,"answer":2077,"question":2078,"component":670},"040ec3fb-1a1f-4784-b8f7-2047f2556568","One of the most popular topics of podcasts that are listened to are those surrounding fitness, health, and wellness. Listening to health and fitness podcasts while you work out is a great way to stay motivated. With so many out there nowadays, it's hard to choose the best podcasts for fitness motivation.","Can you workout to a podcast?",{"_uid":2080,"answer":2081,"question":2082,"component":670},"6236610c-8fd4-44ed-b7b6-e3c7ec35c07b","FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a long flight, are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!\n\nJillian Michaels Keeping It Real\nThe polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.\n\nHuberman Lab\nIf you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. \n\nOn Being with Krista Tippett\nAs the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"\n\nBen Greenfield Life\nA former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.\n\nThe Human Upgrade with Dave Asprey\nThe inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” \n\nMind Pump Podcast\nAs they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. The guys from Mind Pump take a deeper dive into wellness and “pull back the curtain on the mythology, snake oil, and pseudo-science that pervades the fitness industry.” With their combined 40 years of fitness experience, the guys debunk and provide the truth of fitness today.","What are top fitness podcasts?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2084,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2096,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2097,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2085,"component":39,"meta_info":2093,"block_image":2094,"cover_image":2095,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2086,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2091,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2087,"component":118,"meta_info":2088,"meta_title":7,"block_image":2089,"cover_image":2090,"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":721,"content":2099},[2100,2105,2109,2122,2127,2130,2142,2147,2160,2170,2174,2184,2188,2198,2202,2212,2216,2226,2230,2240,2244,2249,2259,2263,2268],{"type":724,"attrs":2101,"content":2102},{"level":726},[2103],{"text":2104,"type":730},"Best Fitness Podcasts",{"type":732,"content":2106},[2107],{"text":2108,"type":730},"Technology has come a long way since the first ever models of the radio. From the introduction of televisions to computers, and the technological boom of the internet, the primary method in which people are informed over pressing information and the news has certainly changed over the years. ",{"type":732,"content":2110},[2111,2113,2120],{"text":2112,"type":730},"One of the bright spots to come about the last few decades just so happens to be the podcast. While radio stations dominated the airwaves and how we consumed content, the podcast is the now popular new kid on the block. From DIY, ",{"text":2114,"type":730,"marks":2115},"cleaning",[2116],{"type":748,"attrs":2117},{"href":2118,"uuid":48,"anchor":48,"custom":2119,"target":751,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment",{},{"text":2121,"type":730},", cars, sports, and politics, the harder question to ask is what topic doesn’t have its own form of a podcast? ",{"type":724,"attrs":2123,"content":2124},{"level":726},[2125],{"text":2126,"type":730},"Can You Workout to a Podcast?",{"type":732,"content":2128},[2129],{"text":2077,"type":730},{"type":766,"attrs":2131},{"id":2132,"body":2133},"0ede0720-6a7c-465d-b3b9-4d822a6668e5",[2134],{"url":2135,"_uid":2136,"image":2137,"component":778,"copyright_details":2141},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-2a375be3-39db-4f4d-9090-531cf09229dc",{"id":2138,"alt":2139,"name":7,"focus":7,"title":2139,"filename":2140,"copyright":7,"fieldtype":50,"is_external_url":9},5655236,"FightCamp - Best Fitness Podcasts for Motivation","https://a.storyblok.com/f/115220/1100x1100/a30d8fba18/podcast_listening_while_working_out.png",[],{"type":724,"attrs":2143,"content":2144},{"level":726},[2145],{"text":2146,"type":730},"FightCamp’s Top Fitness Podcasts",{"type":732,"content":2148},[2149,2151,2158],{"text":2150,"type":730},"FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a ",{"text":2152,"type":730,"marks":2153},"long flight",[2154],{"type":748,"attrs":2155},{"href":2156,"uuid":48,"anchor":48,"custom":2157,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/long-flights-or-car-rides-stretches-to-do-before-after/",{},{"text":2159,"type":730},", are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!",{"type":724,"attrs":2161,"content":2162},{"level":761},[2163],{"text":2164,"type":730,"marks":2165},"Jillian Michaels Keeping It Real",[2166],{"type":748,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":751,"linktype":13},"https://www.jillianmichaels.com/podcast",{},{"type":732,"content":2171},[2172],{"text":2173,"type":730},"The polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.",{"type":724,"attrs":2175,"content":2176},{"level":761},[2177],{"text":2178,"type":730,"marks":2179},"Huberman Lab",[2180],{"type":748,"attrs":2181},{"href":2182,"uuid":48,"anchor":48,"custom":2183,"target":751,"linktype":13},"https://hubermanlab.com/category/podcast-episodes/",{},{"type":732,"content":2185},[2186],{"text":2187,"type":730},"If you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. ",{"type":724,"attrs":2189,"content":2190},{"level":761},[2191],{"text":2192,"type":730,"marks":2193},"On Being with Krista Tippett",[2194],{"type":748,"attrs":2195},{"href":2196,"uuid":48,"anchor":48,"custom":2197,"target":751,"linktype":13},"https://onbeing.org/series/podcast/",{},{"type":732,"content":2199},[2200],{"text":2201,"type":730},"As the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"",{"type":724,"attrs":2203,"content":2204},{"level":761},[2205],{"text":2206,"type":730,"marks":2207},"Ben Greenfield Life",[2208],{"type":748,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"custom":2211,"target":751,"linktype":13},"https://bengreenfieldlife.com/podcast/",{},{"type":732,"content":2213},[2214],{"text":2215,"type":730},"A former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.",{"type":724,"attrs":2217,"content":2218},{"level":761},[2219],{"text":2220,"type":730,"marks":2221},"The Human Upgrade with Dave Asprey",[2222],{"type":748,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":751,"linktype":13},"https://daveasprey.com/category/podcasts/",{},{"type":732,"content":2227},[2228],{"text":2229,"type":730},"The inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” ",{"type":724,"attrs":2231,"content":2232},{"level":761},[2233],{"text":2234,"type":730,"marks":2235},"Mind Pump Podcast",[2236],{"type":748,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":751,"linktype":13},"https://mindpumppodcast.com/",{},{"type":732,"content":2241},[2242],{"text":2243,"type":730},"As they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. The guys from Mind Pump take a deeper dive into wellness and “pull back the curtain on the mythology, snake oil, and pseudo-science that pervades the fitness industry.” With their combined 40 years of fitness experience, the guys debunk and provide the truth of fitness today.",{"type":724,"attrs":2245,"content":2246},{"level":726},[2247],{"text":2248,"type":730},"Staying Fit & Motivated",{"type":766,"attrs":2250},{"id":2132,"body":2251},[2252],{"url":2253,"_uid":2254,"image":2255,"component":778,"copyright_details":2258},{"id":7,"url":7,"linktype":772,"fieldtype":14,"cached_url":7},"i-62933a43-2f10-4e7b-b299-444aae03d12d",{"id":2256,"alt":2139,"name":7,"focus":7,"title":2139,"filename":2257,"copyright":7,"fieldtype":50,"is_external_url":9},5655231,"https://a.storyblok.com/f/115220/1100x1100/6c98253550/stretching.png",[],{"type":732,"content":2260},[2261],{"text":2262,"type":730},"Regardless of which wellness or exercise podcast you decide to become addicted to, each one has its own little niche and offers nothing but the best knowledge to its listeners. Whether you need a little motivation to keep committed to your health goals, or simply want to seize the full potential of your life, these podcasts will keep ya wanting more.",{"type":724,"attrs":2264,"content":2265},{"level":726},[2266],{"text":2267,"type":730},"Train Like a Fighter",{"type":732,"content":2269},[2270,2271,2276],{"text":1318,"type":730},{"text":1078,"type":730,"marks":2272},[2273],{"type":748,"attrs":2274},{"href":1082,"uuid":48,"anchor":48,"custom":2275,"target":751,"linktype":13},{},{"text":2277,"type":730}," 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":2279,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2284,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2280,"component":118,"meta_info":2281,"meta_title":7,"block_image":2282,"cover_image":2283,"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":2288,"title":2289,"plugin":43,"description":2290},"011252ba-c83d-4c1a-bdde-bb7e0b40cf9d","Best Fitness Podcasts for Motivation | FightCamp","Keeping fit, staying in the know, and motivated can help you reach your goals in no time. FightCamp is sharing our favorite fitness podcasts to keep you going!",{"id":2292,"alt":2139,"name":7,"focus":7,"title":2139,"filename":2293,"copyright":7,"fieldtype":50,"is_external_url":9},5655199,"https://a.storyblok.com/f/115220/2400x990/6277e02d14/best-fitness-podcasts-for-motivation.png",[],"best-fitness-podcasts-for-motivation","blogs/best-fitness-podcasts-for-motivation",-5160,[1109],"7b7009c8-e675-4784-aa2f-c26a6f5cb88a",[],{"name":2302,"created_at":2303,"published_at":2304,"updated_at":2305,"id":2306,"uuid":2307,"content":2308,"slug":2522,"full_slug":2523,"sort_by_date":48,"position":2524,"tag_list":2525,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2526,"first_published_at":2527,"release_id":48,"lang":60,"path":1113,"alternates":2528,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":2309,"faqs":2310,"title":2302,"topic":2343,"author":2358,"content":2359,"category":2503,"schedule":2511,"component":1094,"meta_info":2512,"cover_image":2516,"description":2520,"contributors":2521},"cb154773-a461-4e7f-8fa3-509a355410cd",[2311,2315,2319,2323,2327,2331,2335,2339],{"_uid":2312,"answer":2313,"question":2314,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":2316,"answer":2317,"question":2318,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":2320,"answer":2321,"question":2322,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":2324,"answer":2325,"question":2326,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":2328,"answer":2329,"question":2330,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":2332,"answer":2333,"question":2334,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":2336,"answer":2337,"question":2338,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":2340,"answer":2341,"question":2342,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2344,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2356,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2345,"component":39,"meta_info":2353,"block_image":2354,"cover_image":2355,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2346,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2351,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2352,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2347,"component":118,"meta_info":2348,"meta_title":7,"block_image":2349,"cover_image":2350,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":721,"content":2360},[2361,2365,2379,2383,2396,2401,2433,2437,2440,2444,2447,2451,2454,2458,2462,2466,2469,2473,2476,2481,2485,2490,2500],{"type":732,"content":2362},[2363],{"text":2364,"type":730},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":766,"attrs":2366},{"id":2367,"body":2368},"33364d76-077d-411d-996c-9da95986ad05",[2369],{"_uid":2370,"link":2371,"image":2373,"title":2377,"component":2378},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":2372,"target":751,"linktype":13,"fieldtype":14,"cached_url":2372},"https://youtu.be/lOA9rPKcLSI",{"id":2374,"alt":2375,"name":7,"focus":7,"title":2375,"filename":2376,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":724,"attrs":2380,"content":2381},{"level":726},[2382],{"text":2314,"type":730},{"type":732,"content":2384},[2385,2386,2394],{"text":1557,"type":730},{"text":2387,"type":730,"marks":2388},"traditional Chinese medicine",[2389,2393],{"type":748,"attrs":2390},{"href":2391,"uuid":48,"anchor":48,"custom":2392,"target":751,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1175},{"text":2395,"type":730},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":724,"attrs":2397,"content":2398},{"level":761},[2399],{"text":2400,"type":730},"Benefits of Muscle Scraping",{"type":789,"content":2402},[2403,2409,2415,2421,2427],{"type":792,"content":2404},[2405],{"type":732,"content":2406},[2407],{"text":2408,"type":730},"Improves blood circulation",{"type":792,"content":2410},[2411],{"type":732,"content":2412},[2413],{"text":2414,"type":730},"Increases range of motion in the muscle",{"type":792,"content":2416},[2417],{"type":732,"content":2418},[2419],{"text":2420,"type":730},"Relieves muscle pain or stiffness",{"type":792,"content":2422},[2423],{"type":732,"content":2424},[2425],{"text":2426,"type":730},"Promotes metabolic cell repair",{"type":792,"content":2428},[2429],{"type":732,"content":2430},[2431],{"text":2432,"type":730},"Stimulates muscle healing and recovery",{"type":724,"attrs":2434,"content":2435},{"level":726},[2436],{"text":2322,"type":730},{"type":732,"content":2438},[2439],{"text":2321,"type":730},{"type":724,"attrs":2441,"content":2442},{"level":726},[2443],{"text":2326,"type":730},{"type":732,"content":2445},[2446],{"text":2325,"type":730},{"type":724,"attrs":2448,"content":2449},{"level":726},[2450],{"text":2330,"type":730},{"type":732,"content":2452},[2453],{"text":2329,"type":730},{"type":724,"attrs":2455,"content":2456},{"level":726},[2457],{"text":2334,"type":730},{"type":732,"content":2459},[2460],{"text":2461,"type":730},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":724,"attrs":2463,"content":2464},{"level":726},[2465],{"text":2338,"type":730},{"type":732,"content":2467},[2468],{"text":2337,"type":730},{"type":724,"attrs":2470,"content":2471},{"level":726},[2472],{"text":2342,"type":730},{"type":732,"content":2474},[2475],{"text":2341,"type":730},{"type":724,"attrs":2477,"content":2478},{"level":726},[2479],{"text":2480,"type":730},"Muscle Scraping - Smash or Pass?",{"type":732,"content":2482},[2483],{"text":2484,"type":730},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":724,"attrs":2486,"content":2487},{"level":726},[2488],{"text":2489,"type":730},"Train and Recover Like a Fighter",{"type":732,"content":2491},[2492,2493,2499],{"text":1318,"type":730},{"text":1078,"type":730,"marks":2494},[2495,2498],{"type":748,"attrs":2496},{"href":1082,"uuid":48,"anchor":48,"custom":2497,"target":751,"linktype":13},{},{"type":1175},{"text":1326,"type":730},{"type":732,"content":2501},[2502],{"text":1330,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2504,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2509,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2510,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2505,"component":118,"meta_info":2506,"meta_title":7,"block_image":2507,"cover_image":2508,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2513,"title":2514,"plugin":43,"description":2515},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":2517,"alt":2518,"name":7,"focus":7,"title":2518,"filename":2519,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[1109],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":2530,"created_at":2531,"published_at":2532,"updated_at":2533,"id":2534,"uuid":2535,"content":2536,"slug":2699,"full_slug":2700,"sort_by_date":48,"position":2701,"tag_list":2702,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2703,"first_published_at":2704,"release_id":48,"lang":60,"path":1113,"alternates":2705,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":2537,"faqs":2538,"title":2530,"topic":2547,"author":2562,"content":2563,"category":2680,"schedule":2688,"component":1094,"meta_info":2689,"cover_image":2693,"description":2697,"contributors":2698},"357626bb-6aad-48f7-8c87-99219b73aed0",[2539,2543],{"_uid":2540,"answer":2541,"question":2542,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":2544,"answer":2545,"question":2546,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2548,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2560,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2561,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2549,"component":39,"meta_info":2557,"block_image":2558,"cover_image":2559,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2550,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2555,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2556,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2551,"component":118,"meta_info":2552,"meta_title":7,"block_image":2553,"cover_image":2554,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":721,"content":2564},[2565,2569,2573,2587,2591,2594,2599,2613,2637,2661,2665,2676],{"type":732,"content":2566},[2567],{"text":2568,"type":730},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":724,"attrs":2570,"content":2571},{"level":726},[2572],{"text":2542,"type":730},{"type":732,"content":2574},[2575,2577,2585],{"text":2576,"type":730},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":2578,"type":730,"marks":2579},"FightCamp app",[2580,2584],{"type":748,"attrs":2581},{"href":2582,"uuid":48,"anchor":48,"custom":2583,"target":751,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1175},{"text":2586,"type":730}," are all examples of fitness goals.",{"type":724,"attrs":2588,"content":2589},{"level":726},[2590],{"text":2546,"type":730},{"type":732,"content":2592},[2593],{"text":2545,"type":730},{"type":724,"attrs":2595,"content":2596},{"level":726},[2597],{"text":2598,"type":730},"Setting Your Goals",{"type":732,"content":2600},[2601,2603,2611],{"text":2602,"type":730},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":2604,"type":730,"marks":2605},"SMART goals",[2606,2610],{"type":748,"attrs":2607},{"href":2608,"uuid":48,"anchor":48,"custom":2609,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1175},{"text":2612,"type":730}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":732,"content":2614},[2615,2617,2625,2627,2635],{"text":2616,"type":730},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":2618,"type":730,"marks":2619},"accountability partners",[2620,2624],{"type":748,"attrs":2621},{"href":2622,"uuid":48,"anchor":48,"custom":2623,"target":751,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1175},{"text":2626,"type":730},". People who have someone they are accountable to are ",{"text":2628,"type":730,"marks":2629},"95% more likely to hit their goals",[2630,2634],{"type":748,"attrs":2631},{"href":2632,"uuid":48,"anchor":48,"custom":2633,"target":751,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":1175},{"text":2636,"type":730},". ",{"type":732,"content":2638},[2639,2641,2649,2651,2659],{"text":2640,"type":730},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":2642,"type":730,"marks":2643},"FightCamp Community",[2644,2648],{"type":748,"attrs":2645},{"href":2646,"uuid":48,"anchor":48,"custom":2647,"target":751,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1175},{"text":2650,"type":730}," and tag the ",{"text":2652,"type":730,"marks":2653},"Trainers",[2654,2658],{"type":748,"attrs":2655},{"href":2656,"uuid":48,"anchor":48,"custom":2657,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1175},{"text":2660,"type":730}," and me and we’ll help you stay accountable. ",{"type":724,"attrs":2662,"content":2663},{"level":726},[2664],{"text":2267,"type":730},{"type":732,"content":2666},[2667,2668,2674],{"text":1318,"type":730},{"text":1078,"type":730,"marks":2669},[2670,2673],{"type":748,"attrs":2671},{"href":1082,"uuid":48,"anchor":48,"custom":2672,"target":751,"linktype":13},{},{"type":1175},{"text":2675,"type":730}," 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":732,"content":2677},[2678],{"text":2679,"type":730},"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":2681,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2682,"component":118,"meta_info":2683,"meta_title":7,"block_image":2684,"cover_image":2685,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":2690,"title":2691,"plugin":43,"description":2692},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":2694,"alt":2695,"name":7,"focus":7,"title":2695,"filename":2696,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[1109],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":2707,"created_at":2708,"published_at":2709,"updated_at":2710,"id":2711,"uuid":2712,"content":2713,"slug":2973,"full_slug":2974,"sort_by_date":48,"position":2975,"tag_list":2976,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2978,"first_published_at":2979,"release_id":48,"lang":60,"path":1113,"alternates":2980,"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":2714,"faqs":2715,"title":2707,"topic":2732,"author":1151,"content":2747,"category":2955,"schedule":2286,"component":1094,"meta_info":2963,"cover_image":2967,"description":2971,"contributors":2972},"e830f475-d311-47a7-a580-bf4708fb885a",[2716,2720,2724,2728],{"_uid":2717,"answer":2718,"question":2719,"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":2721,"answer":2722,"question":2723,"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":2725,"answer":2726,"question":2727,"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":2729,"answer":2730,"question":2731,"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":2733,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2745,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2746,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2734,"component":39,"meta_info":2742,"block_image":2743,"cover_image":2744,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2735,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2740,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2736,"component":118,"meta_info":2737,"meta_title":7,"block_image":2738,"cover_image":2739,"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":721,"content":2748},[2749,2763,2774,2798,2803,2806,2811,2814,2819,2832,2836,2840,2844,2848,2852,2856,2861,2865,2873,2877,2881,2885,2889,2893,2897,2901,2909,2913,2917,2921,2925,2929,2933,2937,2942,2952],{"type":732,"content":2750},[2751,2753,2761],{"text":2752,"type":730},"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":2754,"type":730,"marks":2755},"according to most experts",[2756,2760],{"type":748,"attrs":2757},{"href":2758,"uuid":48,"anchor":48,"custom":2759,"target":751,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1175},{"text":2762,"type":730},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":732,"content":2764},[2765,2767,2772],{"text":2766,"type":730},"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":2768,"type":730,"marks":2769},"“let food be thy medicine,” ",[2770],{"type":2771},"italic",{"text":2773,"type":730},"as well as believing that disease was not a punishment from the Gods. ",{"type":732,"content":2775},[2776,2778,2786,2788,2796],{"text":2777,"type":730},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2779,"type":730,"marks":2780},"coined the term wellness",[2781,2785],{"type":748,"attrs":2782},{"href":2783,"uuid":48,"anchor":48,"custom":2784,"target":751,"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":1175},{"text":2787,"type":730},", 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":2789,"type":730,"marks":2790},"fitness and wellness",[2791,2795],{"type":748,"attrs":2792},{"href":2793,"uuid":48,"anchor":48,"custom":2794,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1175},{"text":2797,"type":730}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":724,"attrs":2799,"content":2800},{"level":726},[2801],{"text":2802,"type":730},"What is Fitness?",{"type":732,"content":2804},[2805],{"text":2718,"type":730},{"type":724,"attrs":2807,"content":2808},{"level":726},[2809],{"text":2810,"type":730},"What is Wellness?",{"type":732,"content":2812},[2813],{"text":2722,"type":730},{"type":724,"attrs":2815,"content":2816},{"level":726},[2817],{"text":2818,"type":730},"How to Set Goals for Fitness and Wellness",{"type":732,"content":2820},[2821,2823,2830],{"text":2822,"type":730},"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":2824,"type":730,"marks":2825},"S.M.A.R.T. goals",[2826,2829],{"type":748,"attrs":2827},{"href":2608,"uuid":48,"anchor":48,"custom":2828,"target":751,"linktype":13},{},{"type":1175},{"text":2831,"type":730},":",{"type":732,"content":2833},[2834],{"text":2835,"type":730},"S - Specific",{"type":732,"content":2837},[2838],{"text":2839,"type":730},"M - Measurable",{"type":732,"content":2841},[2842],{"text":2843,"type":730},"A - Achievable",{"type":732,"content":2845},[2846],{"text":2847,"type":730},"R - Relevant",{"type":732,"content":2849},[2850],{"text":2851,"type":730},"T - Timeframe ",{"type":732,"content":2853},[2854],{"text":2855,"type":730},"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":724,"attrs":2857,"content":2858},{"level":761},[2859],{"text":2860,"type":730},"Fitness",{"type":732,"content":2862},[2863],{"text":2864,"type":730},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":789,"content":2866},[2867],{"type":792,"content":2868},[2869],{"type":732,"content":2870},[2871],{"text":2872,"type":730},"Example Goal: Weight loss",{"type":732,"content":2874},[2875],{"text":2876,"type":730},"S - 30 lbs.",{"type":732,"content":2878},[2879],{"text":2880,"type":730},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":732,"content":2882},[2883],{"text":2884,"type":730},"A - Doable through proper exercise and nutrition management",{"type":732,"content":2886},[2887],{"text":2888,"type":730},"R - Plan for setbacks (ex. Traveling for work)",{"type":732,"content":2890},[2891],{"text":2892,"type":730},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":724,"attrs":2894,"content":2895},{"level":761},[2896],{"text":339,"type":730},{"type":732,"content":2898},[2899],{"text":2900,"type":730},"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":789,"content":2902},[2903],{"type":792,"content":2904},[2905],{"type":732,"content":2906},[2907],{"text":2908,"type":730},"Example Goal: Taking supplements every day (habit creation)",{"type":732,"content":2910},[2911],{"text":2912,"type":730},"S - Take fish oil in the morning, and melatonin in the evening",{"type":732,"content":2914},[2915],{"text":2916,"type":730},"M - Create a calendar chart to track progress - mark off successful days",{"type":732,"content":2918},[2919],{"text":2920,"type":730},"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":732,"content":2922},[2923],{"text":2924,"type":730},"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":732,"content":2926},[2927],{"text":2928,"type":730},"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":724,"attrs":2930,"content":2931},{"level":726},[2932],{"text":1286,"type":730},{"type":732,"content":2934},[2935],{"text":2936,"type":730},"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":724,"attrs":2938,"content":2939},{"level":726},[2940],{"text":2941,"type":730},"Train For Your Fitness & Wellness",{"type":732,"content":2943},[2944,2945,2951],{"text":1318,"type":730},{"text":1078,"type":730,"marks":2946},[2947,2950],{"type":748,"attrs":2948},{"href":1082,"uuid":48,"anchor":48,"custom":2949,"target":751,"linktype":13},{},{"type":1175},{"text":1326,"type":730},{"type":732,"content":2953},[2954],{"text":2679,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2956,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2961,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2957,"component":118,"meta_info":2958,"meta_title":7,"block_image":2959,"cover_image":2960,"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":2964,"title":2965,"plugin":43,"description":2966},"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":2968,"alt":2969,"name":7,"focus":7,"title":2969,"filename":2970,"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,[1109,2977],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1094,"created_at":2982,"published_at":2983,"updated_at":2984,"id":2985,"uuid":2986,"content":2987,"slug":1094,"full_slug":3008,"sort_by_date":48,"position":446,"tag_list":3009,"is_startpage":9,"parent_id":3010,"meta_data":48,"group_id":3011,"first_published_at":3012,"release_id":48,"lang":60,"path":7,"alternates":3013,"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":2988,"component":2989,"meta_info":2990,"custom_content_list":2992},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2991,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2993,2998,3003],{"_uid":2994,"label":2995,"value":2996,"dev_id":2997,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2999,"label":3000,"value":3001,"dev_id":3002,"component":730},"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":3004,"label":3005,"value":3006,"dev_id":3007,"component":730},"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",[],1785892878957]