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Watch FightCamp Trainers Coach PJ, Flo Master, and Aaron Swenson push each other to endure the chill.\n\nIf you’re new to cold exposure, you don’t have to take the total plunge just yet. Here are some cold therapy options to get started and give it a try.","How do you do cold therapy?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"f309effa-76f4-4f4d-8693-9f4e6c93927f","Here are some types of cold exposure therapy:\n1. Cold compress\n2. Cold shower\n3. Ice bath\n4. Whole Body Cryotherapy (WPC)","What are different types of cold exposure therapy?",{"_uid":676,"answer":677,"question":678,"component":670},"c206af3f-ab50-42c9-9073-e3cdeedc5094","You have probably already used a cold compress if you’ve ever had sports injuries. The tried-and-true method for injuries like the common sprain is still RICE – Rest, Ice, Compression, and Elevation. Using a cold compress is equally effective in soothing sore muscles if you want to experience localized cold therapy rather than fully immerse yourself right away.","How do you use a cold compress for cold exposure therapy?",{"_uid":680,"answer":681,"question":682,"component":670},"d2a91b23-6f36-4d20-9d7e-36a49e31a378","A cold shower is a great way to acclimate yourself to cold therapy and reap more of its benefits. Cold showers can help ease muscle soreness, stimulate the central nervous system, and elevate your mood, making them a great way to wake up in the morning on your active recovery day. Moreover, a cold shower in the evening can help you sleep by lowering your core body temperature. You don’t have to commit to a full-length cold shower, either. Try ending your regular warm shower with a minute or two of cooler water as a rinse.","How do you use a cold shower for cold exposure therapy?",{"_uid":684,"answer":685,"question":686,"component":670},"8442bb17-bc8e-49a9-bc52-dc4f845509ff","If you’re ready to take it up a notch, an ice bath will give you the total cold exposure therapy experience. Athletes can sit in an ice bath for recovery for as little as five minutes, or as long as an hour (not recommended for beginners). In general, we recommend starting with one minute, and then working your way up. Coach PJ advises aiming for 11 minutes on average each week for maximum gains. It’s important to focus on your breathing when sitting in an ice bath as this will help keep you relaxed and focused – remember, it’s all about mind over body!","How do you do an ice bath for recovery?",{"_uid":688,"answer":689,"question":690,"component":670},"e72de81b-6586-4206-b3b0-e24e7666d32c","An even more immersive option than an ice bath is whole body cryotherapy, which can only be administered by a professional in a controlled setting. Whole body cryotherapy involves being placed in a cryochamber that fully encapsulates your body, leaving only your head exposed. The air temperature in the chamber is decreased to between negative 200–300°F for about 2-4 minutes. WBC is popular with athletes for recovery, but it is being used for everything from brain and mood disorders to skin conditions.","What is whole body cryotherapy (WBC)?","Best Types of Cold Therapy for Recovery",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":693,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":705,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":694,"component":39,"meta_info":702,"block_image":703,"cover_image":704,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":695,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":700,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":696,"component":118,"meta_info":697,"meta_title":7,"block_image":698,"cover_image":699,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":708,"created_at":709,"published_at":710,"updated_at":711,"id":712,"uuid":713,"content":714,"slug":723,"full_slug":724,"sort_by_date":48,"position":281,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":715,"_uid":716,"name":708,"photo":717,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":721,"social_link_instagram":722,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":718,"alt":708,"name":708,"focus":48,"title":708,"filename":719,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":731,"content":732},"doc",[733,757,763,767,779,783,788,794,809,813,818,830,842,849,860,872,877,889,901,906,910,914,919],{"type":734,"content":735},"paragraph",[736,739,747,749,755],{"text":737,"type":738},"When we think about crushing a hard workout, we think of dripping sweat. But what's the best way to ","text",{"text":740,"type":738,"marks":741},"cool down",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-cool-down-after-a-boxing-workout","_blank",{"text":748,"type":738}," and recover from a tough session on the ",{"text":750,"type":738,"marks":751},"heavy bag",[752],{"type":743,"attrs":753},{"href":754,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/3-round-heavy-bag-boxing-workout-for-beginners",{"text":756,"type":738},", long run, or a spin class? FightCamp has all the tips and tricks you need to plunge into an ice bath or get your “cool” on.",{"type":758,"attrs":759,"content":761},"heading",{"level":760},2,[762],{"text":669,"type":738},{"type":734,"content":764},[765],{"text":766,"type":738},"There are many methods of cold exposure therapy, but athletes tend to favor ice baths to fully immerse their bodies – and to make it a challenge!",{"type":734,"content":768},[769,771,777],{"text":770,"type":738},"Cold exposure can feel unpleasant when first starting out, so there is a huge mind over body element that adds to the allure for anyone with a competitive streak, especially professional fighters. ",{"text":772,"type":738,"marks":773},"Watch",[774],{"type":743,"attrs":775},{"href":776,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.youtube.com/watch?v=txM6z7_QN-0&t=75s",{"text":778,"type":738}," FightCamp Trainers Coach PJ, Flo Master, and Aaron Swenson push each other to endure the chill in this Ice Bath Recovery tutorial.",{"type":734,"content":780},[781],{"text":782,"type":738},"If you’re new to cold exposure, you don’t have to take the total plunge just yet. Here are some of our favorite cold therapy options we recommend you start with.",{"type":758,"attrs":784,"content":785},{"level":760},[786],{"text":787,"type":738},"Types of Cold Therapy",{"type":758,"attrs":789,"content":791},{"level":790},3,[792],{"text":793,"type":738},"Cold Compress",{"type":795,"attrs":796},"blok",{"id":797,"body":798},"a9efbfd1-67b3-4f21-ac70-da840a0d33d9",[799],{"url":800,"_uid":802,"image":803,"component":807,"copyright_details":808},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"story","i-fc469ffa-d827-4ba9-a7c6-8771d1eccf23",{"id":804,"alt":805,"name":7,"focus":48,"title":805,"filename":806,"copyright":7,"fieldtype":50},4351554,"Cold Therapy - Cold Compress","https://a.storyblok.com/f/115220/1100x1100/4935131e7b/cold_compress.png","content_image",[],{"type":734,"content":810},[811],{"text":812,"type":738},"You have probably already used a cold compress if you’ve ever had sports injuries. The tried-and-true method for injuries, like the common sprain, is still RICE – Rest, Ice, Compression, and Elevation. Using a cold compress is equally effective in soothing sore muscles if you want to experience localized cold therapy rather than fully immerse yourself right away.",{"type":758,"attrs":814,"content":815},{"level":790},[816],{"text":817,"type":738},"Cold Shower",{"type":795,"attrs":819},{"id":820,"body":821},"cdda6cb0-2fb1-4720-9d97-18c82935d6f7",[822],{"url":823,"_uid":824,"image":825,"component":807,"copyright_details":829},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-174d26c4-6e30-4220-8146-296e379e9c73",{"id":826,"alt":827,"name":7,"focus":48,"title":827,"filename":828,"copyright":7,"fieldtype":50},4351569,"Cold Therapy - Cold Shower","https://a.storyblok.com/f/115220/1100x1100/be7b8dd241/cold_shower.png",[],{"type":734,"content":831},[832,834,840],{"text":833,"type":738},"A cold shower is a great way to acclimate yourself to cold therapy and reap more of its benefits. Cold showers can help ease muscle soreness, stimulate the central nervous system, and elevate your mood, making them a great way to wake up in the morning on your ",{"text":835,"type":738,"marks":836},"active recovery day",[837],{"type":743,"attrs":838},{"href":839,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/active-recovery-day-exercises-for-boxers",{"text":841,"type":738},". Moreover, a cold shower in the evening can help you sleep by lowering your core body temperature. You don’t have to commit to a full-length cold shower either. Try ending your regular warm shower with a minute or two of cooler water as a rinse.",{"type":758,"attrs":843,"content":844},{"level":790},[845,847],{"text":846,"type":738},"Ice Bath",{"type":848},"hard_break",{"type":795,"attrs":850},{"id":820,"body":851},[852],{"url":853,"_uid":854,"image":855,"component":807,"copyright_details":859},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-ba6ccbea-dd86-4fa9-820d-115a483c10ee",{"id":856,"alt":857,"name":7,"focus":48,"title":857,"filename":858,"copyright":7,"fieldtype":50},4351747,"Cold Therapy - Ice Bath","https://a.storyblok.com/f/115220/1100x1100/c9bf85f2d8/ice_bath.png",[],{"type":734,"content":861},[862,864,870],{"text":863,"type":738},"If you’re ready to take it up a notch, an ice bath will give you the total cold exposure therapy experience. Athletes can sit in an ",{"text":865,"type":738,"marks":866},"ice bath",[867],{"type":743,"attrs":868},{"href":869,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-benefits-of-an-ice-bath-for-recovery/",{"text":871,"type":738}," for recovery for as little as five minutes, or as long as an hour (not recommended for beginners). In general, we recommend starting with one minute and then working your way up. Coach PJ advises aiming for 11 minutes on average each week for maximum gains. It’s important to focus on your breathing when sitting in an ice bath as this will help keep you relaxed and focused – remember, it’s all about mind over body!",{"type":758,"attrs":873,"content":874},{"level":790},[875],{"text":876,"type":738},"Whole Body Cryotherapy (WBC)",{"type":795,"attrs":878},{"id":879,"body":880},"d076c190-d0f5-46bd-b61b-1b0aa638c2eb",[881],{"url":882,"_uid":883,"image":884,"component":807,"copyright_details":888},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-fa88c3c1-02fb-4e28-9a11-d8bc30b43e5b",{"id":885,"alt":886,"name":7,"focus":48,"title":886,"filename":887,"copyright":7,"fieldtype":50},4351849,"Cold Therapy - Whole Body Cryotherapy","https://a.storyblok.com/f/115220/1100x1100/cdffbd1268/whole_body_cryotherapy.png",[],{"type":734,"content":890},[891,893,899],{"text":892,"type":738},"An even more immersive option than an ice bath is ",{"text":894,"type":738,"marks":895},"whole body cryotherapy",[896],{"type":743,"attrs":897},{"href":898,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.healthline.com/health/cryotherapy-benefits#benefits",{"text":900,"type":738},", which can only be administered by a professional in a controlled setting. Whole body cryotherapy involves being placed in a cryochamber that fully encapsulates your body, leaving only your head exposed. The air temperature in the chamber is decreased to between negative 200–300°F for about 2-4 minutes. WBC is popular with athletes for recovery, but it is being used for everything from brain and mood disorders to skin conditions.",{"type":758,"attrs":902,"content":903},{"level":760},[904],{"text":905,"type":738},"Keep Cold and Carry On",{"type":734,"content":907},[908],{"text":909,"type":738},"We know that the chill isn’t exactly the most appealing thing, but that post-workout high after we crush an 8-round boxing workout definitely is. The best way to stay healthy and fit enough to keep up your fitness routine is recovery and rest. Trust us. With cold therapy, your body will recover stronger and you’ll be more resilient than ever. We test ourselves in our fitness routines every day, so why not push ourselves to the limit once again?",{"type":734,"content":911},[912],{"text":913,"type":738},"Before you take the plunge, be sure to speak with a medical professional.",{"type":758,"attrs":915,"content":916},{"level":760},[917],{"text":918,"type":738},"Train Like a Fighter",{"type":734,"content":920},[921,923,929],{"text":922,"type":738},"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":924,"type":738,"marks":925},"FightCamp",[926],{"type":743,"attrs":927},{"href":928,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":930,"type":738}," 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":932,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":937,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":938,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":933,"component":118,"meta_info":934,"meta_title":7,"block_image":935,"cover_image":936,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-01 00:00","article",{"_uid":942,"title":943,"plugin":43,"description":944},"72ef84bc-0009-4d88-aa8f-342357b4e409","Best Types of Cold Therapy for Recovery | FightCamp","So long sore muscles! Recover stronger with cold therapy after a good sweat session. Here’s how to do it and different types of cold exposure you can try today.",{"id":946,"alt":947,"name":7,"focus":48,"title":947,"filename":948,"copyright":7,"fieldtype":50},4351701,"No Sweat! Best Forms of Cold Therapy For Recovery","https://a.storyblok.com/f/115220/2400x990/682b0855a7/no-sweat-best-forms-of-cold-therapy-for-recovery.png",[],"best-types-of-cold-therapy-for-recovery","blogs/best-types-of-cold-therapy-for-recovery",-4500,[],60887917,"e6deb8c3-6cd0-4122-aa84-4b5fe72f6b0b","2022-09-01T02:00:00.000Z","wellness/{{story.slug}}",[],["Reactive",960],[961,1194,1416,1702,1915,2136],{"name":962,"created_at":963,"published_at":964,"updated_at":965,"id":966,"uuid":967,"content":968,"slug":1186,"full_slug":1187,"sort_by_date":48,"position":1188,"tag_list":1189,"is_startpage":9,"parent_id":954,"meta_data":48,"group_id":1191,"first_published_at":1192,"release_id":48,"lang":60,"path":957,"alternates":1193,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":969,"faqs":970,"title":962,"topic":979,"author":994,"content":995,"category":1167,"schedule":1175,"component":940,"meta_info":1176,"cover_image":1180,"description":1184,"contributors":1185},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[971,975],{"_uid":972,"answer":973,"question":974,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":976,"answer":977,"question":978,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":980,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":992,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":981,"component":39,"meta_info":989,"block_image":990,"cover_image":991,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":982,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":987,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":988,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":983,"component":118,"meta_info":984,"meta_title":7,"block_image":985,"cover_image":986,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":731,"content":996},[997,1002,1013,1025,1035,1040,1050,1055,1080,1085,1089,1094,1098,1103,1107,1112,1116,1121,1131,1163],{"type":758,"attrs":998,"content":999},{"level":760},[1000],{"text":1001,"type":738},"Are You Ready to Make the Most of the New Year?  ",{"type":734,"content":1003},[1004,1006,1011],{"text":1005,"type":738},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1007,"type":738,"marks":1008},"path",[1009],{"type":1010},"italic",{"text":1012,"type":738},", which is a way to stay organized as you achieve your goals. ",{"type":795,"attrs":1014},{"id":1015,"body":1016},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1017],{"url":1018,"_uid":1019,"image":1020,"component":807,"copyright_details":1024},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1021,"alt":1022,"name":7,"focus":7,"title":1022,"filename":1023,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":734,"content":1026},[1027,1029,1033],{"text":1028,"type":738},"A popular and effective way to create a ",{"text":1030,"type":738,"marks":1031},"path ",[1032],{"type":1010},{"text":1034,"type":738},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":758,"attrs":1036,"content":1037},{"level":760},[1038],{"text":1039,"type":738},"How to Make S.M.A.R.T. Goals for the New Year",{"type":795,"attrs":1041},{"id":1015,"body":1042},[1043],{"url":1044,"_uid":1045,"image":1046,"component":807,"copyright_details":1049},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1047,"alt":1022,"name":7,"focus":7,"title":1022,"filename":1048,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":758,"attrs":1051,"content":1052},{"level":790},[1053],{"text":1054,"type":738},"1. Make Your Goals Specific",{"type":734,"content":1056},[1057,1059,1068,1070,1078],{"text":1058,"type":738},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1060,"type":738,"marks":1061},"30 minutes per day",[1062,1066],{"type":743,"attrs":1063},{"href":1064,"uuid":48,"anchor":48,"custom":1065,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1067},"underline",{"text":1069,"type":738}," and following a ",{"text":1071,"type":738,"marks":1072},"healthy meal plan",[1073,1077],{"type":743,"attrs":1074},{"href":1075,"uuid":48,"anchor":48,"custom":1076,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1067},{"text":1079,"type":738},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":758,"attrs":1081,"content":1082},{"level":790},[1083],{"text":1084,"type":738},"2. Make Your Goals Measurable ",{"type":734,"content":1086},[1087],{"text":1088,"type":738},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":758,"attrs":1090,"content":1091},{"level":790},[1092],{"text":1093,"type":738},"3. Make Your Goals Attainable",{"type":734,"content":1095},[1096],{"text":1097,"type":738},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":758,"attrs":1099,"content":1100},{"level":790},[1101],{"text":1102,"type":738},"4. Make Your Goals Relevant",{"type":734,"content":1104},[1105],{"text":1106,"type":738},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":758,"attrs":1108,"content":1109},{"level":790},[1110],{"text":1111,"type":738},"5. Make Your Goals Time-Bound",{"type":734,"content":1113},[1114],{"text":1115,"type":738},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":758,"attrs":1117,"content":1118},{"level":760},[1119],{"text":1120,"type":738},"Train S.M.A.R.T. Like a Fighter",{"type":795,"attrs":1122},{"id":1015,"body":1123},[1124],{"url":1125,"_uid":1126,"image":1127,"component":807,"copyright_details":1130},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1128,"alt":1022,"name":7,"focus":7,"title":1022,"filename":1129,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":734,"content":1132},[1133,1135,1143,1145,1153,1155,1161],{"text":1134,"type":738},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1136,"type":738,"marks":1137},"Facebook",[1138,1142],{"type":743,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"custom":1141,"target":746,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1067},{"text":1144,"type":738}," and ",{"text":1146,"type":738,"marks":1147},"Instagram",[1148,1152],{"type":743,"attrs":1149},{"href":1150,"uuid":48,"anchor":48,"custom":1151,"target":746,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1067},{"text":1154,"type":738},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":924,"type":738,"marks":1156},[1157,1160],{"type":743,"attrs":1158},{"href":928,"uuid":48,"anchor":48,"custom":1159,"target":746,"linktype":13},{},{"type":1067},{"text":1162,"type":738}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":734,"content":1164},[1165],{"text":1166,"type":738},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1168,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1173,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1174,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1169,"component":118,"meta_info":1170,"meta_title":7,"block_image":1171,"cover_image":1172,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1177,"title":1178,"plugin":43,"description":1179},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1181,"alt":1182,"name":7,"focus":7,"title":1182,"filename":1183,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1190],"featured","ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1195,"created_at":1196,"published_at":1197,"updated_at":1198,"id":1199,"uuid":1200,"content":1201,"slug":1409,"full_slug":1410,"sort_by_date":48,"position":1411,"tag_list":1412,"is_startpage":9,"parent_id":954,"meta_data":48,"group_id":1413,"first_published_at":1414,"release_id":48,"lang":60,"path":957,"alternates":1415,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":1202,"faqs":1203,"title":1195,"topic":1212,"author":1227,"content":1228,"category":1392,"schedule":1400,"component":940,"meta_info":1401,"cover_image":1405,"description":1404,"contributors":1408},"6218a961-b18f-4ab0-8901-a897312c5183",[1204,1208],{"_uid":1205,"answer":1206,"question":1207,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":1209,"answer":1210,"question":1211,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1213,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1225,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1226,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1214,"component":39,"meta_info":1222,"block_image":1223,"cover_image":1224,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1215,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1220,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1221,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1216,"component":118,"meta_info":1217,"meta_title":7,"block_image":1218,"cover_image":1219,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":731,"content":1229},[1230,1242,1247,1259,1263,1268,1272,1277,1288,1292,1297,1309,1314,1324,1328,1333,1337,1342,1352,1356,1366,1370,1375,1379,1384],{"type":734,"content":1231},[1232,1234,1240],{"text":1233,"type":738},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":1235,"type":738,"marks":1236},"Thanksgiving recipes",[1237],{"type":743,"attrs":1238},{"href":1239,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":1241,"type":738}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":758,"attrs":1243,"content":1244},{"level":790},[1245],{"text":1246,"type":738},"Make Plants the Center of Your Plate",{"type":795,"attrs":1248},{"id":1249,"body":1250},"ab478b06-2860-413f-8e11-7bcdb65169f4",[1251],{"url":1252,"_uid":1253,"image":1254,"component":807,"copyright_details":1258},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":1255,"alt":1256,"name":7,"focus":7,"title":1256,"filename":1257,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":734,"content":1260},[1261],{"text":1262,"type":738},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":758,"attrs":1264,"content":1265},{"level":790},[1266],{"text":1267,"type":738},"Swap Dairy for Dairy-free Alternatives",{"type":734,"content":1269},[1270],{"text":1271,"type":738},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":758,"attrs":1273,"content":1274},{"level":790},[1275],{"text":1276,"type":738},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":795,"attrs":1278},{"id":1249,"body":1279},[1280],{"url":1281,"_uid":1282,"image":1283,"component":807,"copyright_details":1287},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":1284,"alt":1285,"name":7,"focus":7,"title":1285,"filename":1286,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":734,"content":1289},[1290],{"text":1291,"type":738},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":758,"attrs":1293,"content":1294},{"level":790},[1295],{"text":1296,"type":738},"Swap Butter for Olive Oil ",{"type":734,"content":1298},[1299,1301,1307],{"text":1300,"type":738},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":1302,"type":738,"marks":1303},"healthy fats",[1304],{"type":743,"attrs":1305},{"href":1306,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1308,"type":738},"”) which promote heart health and lower inflammation. ",{"type":758,"attrs":1310,"content":1311},{"level":790},[1312],{"text":1313,"type":738},"Skip the Bread",{"type":795,"attrs":1315},{"id":1249,"body":1316},[1317],{"url":1318,"_uid":1319,"image":1320,"component":807,"copyright_details":1323},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":1321,"alt":1285,"name":7,"focus":7,"title":1285,"filename":1322,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":734,"content":1325},[1326],{"text":1327,"type":738},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":758,"attrs":1329,"content":1330},{"level":790},[1331],{"text":1332,"type":738},"Use the “Healthy Plate” Guide",{"type":734,"content":1334},[1335],{"text":1336,"type":738},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":758,"attrs":1338,"content":1339},{"level":790},[1340],{"text":1341,"type":738},"Try Sampling Desserts",{"type":795,"attrs":1343},{"id":1249,"body":1344},[1345],{"url":1346,"_uid":1347,"image":1348,"component":807,"copyright_details":1351},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":1349,"alt":1285,"name":7,"focus":7,"title":1285,"filename":1350,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":734,"content":1353},[1354],{"text":1355,"type":738},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":758,"attrs":1357,"content":1358},{"level":790},[1359,1361],{"text":1360,"type":738},"Don’t Try to “Save Your Appetite”",{"text":1362,"type":738,"marks":1363}," ",[1364],{"type":1365},"bold",{"type":734,"content":1367},[1368],{"text":1369,"type":738},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":758,"attrs":1371,"content":1372},{"level":760},[1373],{"text":1374,"type":738},"Putting Your Health First ",{"type":734,"content":1376},[1377],{"text":1378,"type":738},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":758,"attrs":1380,"content":1381},{"level":760},[1382],{"text":1383,"type":738},"Eat & Train Like a Fighter",{"type":734,"content":1385},[1386,1387,1391],{"text":922,"type":738},{"text":924,"type":738,"marks":1388},[1389],{"type":743,"attrs":1390},{"href":928,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":930,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1393,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1398,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1394,"component":118,"meta_info":1395,"meta_title":7,"block_image":1396,"cover_image":1397,"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},[],[],"2022-11-12 00:00",{"_uid":1402,"title":1403,"plugin":43,"description":1404},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":1406,"alt":1285,"name":7,"focus":7,"title":1285,"filename":1407,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[1190],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":1417,"created_at":1418,"published_at":1419,"updated_at":1420,"id":1421,"uuid":1422,"content":1423,"slug":1696,"full_slug":1697,"sort_by_date":48,"position":1698,"tag_list":1699,"is_startpage":9,"parent_id":954,"meta_data":48,"group_id":1700,"first_published_at":1419,"release_id":48,"lang":60,"path":957,"alternates":1701,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":1424,"faqs":1425,"title":1417,"topic":1454,"author":1469,"content":1470,"category":1679,"schedule":1687,"component":940,"meta_info":1688,"cover_image":1691,"description":1690,"contributors":1695},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1426,1430,1434,1438,1442,1446,1450],{"_uid":1427,"answer":1428,"question":1429,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":1431,"answer":1432,"question":1433,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":1435,"answer":1436,"question":1437,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":1439,"answer":1440,"question":1441,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":1443,"answer":1444,"question":1445,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":1447,"answer":1448,"question":1449,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":1451,"answer":1452,"question":1453,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1455,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1467,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1468,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1456,"component":39,"meta_info":1464,"block_image":1465,"cover_image":1466,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1457,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1462,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1458,"component":118,"meta_info":1459,"meta_title":7,"block_image":1460,"cover_image":1461,"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":731,"content":1471},[1472,1492,1496,1502,1514,1518,1523,1535,1540,1544,1566,1578,1582,1594,1599,1603,1615,1619,1631,1636,1647,1650,1655,1667,1671],{"type":734,"content":1473},[1474,1476,1482,1484,1490],{"text":1475,"type":738},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1477,"type":738,"marks":1478},"overall mental health",[1479],{"type":743,"attrs":1480},{"href":1481,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1483,"type":738},". Then, there are the physical benefits, from ",{"text":1485,"type":738,"marks":1486},"boosting endurance",[1487],{"type":743,"attrs":1488},{"href":1489,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1491,"type":738}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":734,"content":1493},[1494],{"text":1495,"type":738},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":758,"attrs":1497,"content":1498},{"level":760},[1499,1501],{"text":1500,"type":738},"Ways Exercise Can Help You Maximize Sleep",{"type":848},{"type":795,"attrs":1503},{"id":1504,"body":1505},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1506],{"url":1507,"_uid":1508,"image":1509,"component":807,"copyright_details":1513},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":1510,"alt":1511,"name":7,"focus":48,"title":1511,"filename":1512,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":734,"content":1515},[1516],{"text":1517,"type":738},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":758,"attrs":1519,"content":1520},{"level":790},[1521],{"text":1522,"type":738},"1. Decreases Sleep Onset",{"type":734,"content":1524},[1525,1527,1533],{"text":1526,"type":738},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":1528,"type":738,"marks":1529},"Sleep onset",[1530],{"type":743,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1534,"type":738},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":758,"attrs":1536,"content":1537},{"level":790},[1538],{"text":1539,"type":738},"2. Enhances Restorative and REM Sleep",{"type":734,"content":1541},[1542],{"text":1543,"type":738},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":1545,"content":1546},"bullet_list",[1547,1554,1560],{"type":1548,"content":1549},"list_item",[1550],{"type":734,"content":1551},[1552],{"text":1553,"type":738},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":1548,"content":1555},[1556],{"type":734,"content":1557},[1558],{"text":1559,"type":738},"Stage 2 - You are in a light sleep mode",{"type":1548,"content":1561},[1562],{"type":734,"content":1563},[1564],{"text":1565,"type":738},"Stage 3 - You are in a deep sleep mode",{"type":734,"content":1567},[1568,1570,1576],{"text":1569,"type":738},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1571,"type":738,"marks":1572},"REM sleep",[1573],{"type":743,"attrs":1574},{"href":1575,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1577,"type":738}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":734,"content":1579},[1580],{"text":1581,"type":738},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":734,"content":1583},[1584,1586,1592],{"text":1585,"type":738},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1587,"type":738,"marks":1588},"study",[1589],{"type":743,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1593,"type":738}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":758,"attrs":1595,"content":1596},{"level":790},[1597],{"text":1598,"type":738},"3. Improves Sleep Quality",{"type":734,"content":1600},[1601],{"text":1602,"type":738},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":734,"content":1604},[1605,1607,1613],{"text":1606,"type":738},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":1608,"type":738,"marks":1609},"analysis",[1610],{"type":743,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1614,"type":738}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":734,"content":1616},[1617],{"text":1618,"type":738},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":734,"content":1620},[1621,1623,1629],{"text":1622,"type":738},"Numerous ",{"text":1624,"type":738,"marks":1625},"studies",[1626],{"type":743,"attrs":1627},{"href":1628,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1630,"type":738}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":758,"attrs":1632,"content":1633},{"level":760},[1634],{"text":1635,"type":738},"Better Sleep for Better Performance",{"type":795,"attrs":1637},{"id":1504,"body":1638},[1639],{"url":1640,"_uid":1641,"image":1642,"component":807,"copyright_details":1646},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1643,"alt":1644,"name":7,"focus":48,"title":1644,"filename":1645,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":734,"content":1648},[1649],{"text":1452,"type":738},{"type":758,"attrs":1651,"content":1652},{"level":760},[1653],{"text":1654,"type":738},"Sleeping for Success",{"type":734,"content":1656},[1657,1659,1665],{"text":1658,"type":738},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":1660,"type":738,"marks":1661},"recovery",[1662],{"type":743,"attrs":1663},{"href":1664,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1666,"type":738}," means better training performance.",{"type":758,"attrs":1668,"content":1669},{"level":760},[1670],{"text":918,"type":738},{"type":734,"content":1672},[1673,1674,1678],{"text":922,"type":738},{"text":924,"type":738,"marks":1675},[1676],{"type":743,"attrs":1677},{"href":928,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":930,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1680,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1685,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1681,"component":118,"meta_info":1682,"meta_title":7,"block_image":1683,"cover_image":1684,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":1689,"title":1417,"plugin":43,"description":1690},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":1692,"alt":1693,"name":7,"focus":48,"title":1693,"filename":1694,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1190],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1703,"created_at":1704,"published_at":1705,"updated_at":1706,"id":1707,"uuid":1708,"content":1709,"slug":1908,"full_slug":1909,"sort_by_date":48,"position":1910,"tag_list":1911,"is_startpage":9,"parent_id":954,"meta_data":48,"group_id":1912,"first_published_at":1913,"release_id":48,"lang":60,"path":957,"alternates":1914,"default_full_slug":48,"translated_slugs":48},"The Making of Performance Nutrition Path with Chris Algieri","2022-11-07T21:11:11.558Z","2022-12-29T17:18:31.293Z","2022-12-29T17:18:31.320Z",215557941,"91d3d933-deb8-4399-b6ee-31fd38eb85cd",{"_uid":1710,"faqs":1711,"title":1703,"topic":1720,"author":713,"content":1735,"category":1889,"schedule":1897,"component":940,"meta_info":1898,"cover_image":1902,"description":1906,"contributors":1907},"d9c8be7d-587c-4496-9f56-f97f5d233323",[1712,1716],{"_uid":1713,"answer":1714,"question":1715,"component":670},"acaac58d-fac0-4b6f-b1f0-d3f1b1fdcbd7","Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the FightCamp App. He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.\n\nChris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”\n\nWhat Performance Means\n“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”\n\nThe goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.\n\nHere’s a taste of what to expect:\n\nChapter 1: Fasting – Not What You Eat, But How\nChris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.\n\nChapter 2: Fueling – Food as Fuel\nThis chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.\n\nChapter 3: Recovery – Food as Medicine\nAs Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.\n\nChapter 4: Supplements – Maximum Your Performance\nWhen it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.\n\nChapter 5: Sleep – More Sleep, More Gains\nThe importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.","What is the performance nutrition path on the FightCamp app?",{"_uid":1717,"answer":1718,"question":1719,"component":670},"af82aa45-e103-46f0-9818-a96c2c8404e1","World champion fighter, ringside analyst, author, and certified nutritionist Chris Algieri helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.","Who is Chris Algieri?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1721,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1733,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1722,"component":39,"meta_info":1730,"block_image":1731,"cover_image":1732,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1723,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1728,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1724,"component":118,"meta_info":1725,"meta_title":7,"block_image":1726,"cover_image":1727,"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":731,"content":1736},[1737,1751,1763,1777,1781,1786,1797,1801,1805,1809,1814,1818,1823,1827,1832,1836,1841,1845,1850,1854,1865,1870,1881,1885],{"type":734,"content":1738},[1739,1741,1749],{"text":1740,"type":738},"World champion fighter, ringside analyst, author, and certified nutritionist ",{"text":1742,"type":738,"marks":1743},"Chris Algieri",[1744,1748],{"type":743,"attrs":1745},{"href":1746,"uuid":48,"anchor":48,"custom":1747,"target":746,"linktype":13},"https://www.instagram.com/chris_algieri",{},{"type":1067},{"text":1750,"type":738}," helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.",{"type":795,"attrs":1752},{"id":1753,"body":1754},"5ca2645a-593f-4072-a1de-f7c9143be9b8",[1755],{"url":1756,"_uid":1757,"image":1758,"component":807,"copyright_details":1762},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-94da23e7-e8c1-468f-9bd9-d6824e2b75dd",{"id":1759,"alt":1760,"name":7,"focus":7,"title":1760,"filename":1761,"copyright":7,"fieldtype":50,"is_external_url":9},6365108,"FightCamp App Series - Performance Nutrition Path with Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/6f6df86fdb/chris-algieri-fightcamp.png",[],{"type":734,"content":1764},[1765,1767,1775],{"text":1766,"type":738},"Now, Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the ",{"text":1768,"type":738,"marks":1769},"FightCamp App",[1770,1774],{"type":743,"attrs":1771},{"href":1772,"uuid":48,"anchor":48,"custom":1773,"target":746,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1067},{"text":1776,"type":738},". He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.",{"type":734,"content":1778},[1779],{"text":1780,"type":738},"Chris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”",{"type":758,"attrs":1782,"content":1783},{"level":760},[1784],{"text":1785,"type":738},"What Performance Means",{"type":795,"attrs":1787},{"id":1753,"body":1788},[1789],{"url":1790,"_uid":1791,"image":1792,"component":807,"copyright_details":1796},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-e8da514a-8ce9-4324-b82e-01fe75aae0f8",{"id":1793,"alt":1794,"name":7,"focus":7,"title":1794,"filename":1795,"copyright":7,"fieldtype":50,"is_external_url":9},6316901,"FightCamp App Series - Performance Nutrition Path With Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/8515727b79/nutritionist-chris-algieri.png",[],{"type":734,"content":1798},[1799],{"text":1800,"type":738},"“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”",{"type":734,"content":1802},[1803],{"text":1804,"type":738},"The goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.",{"type":734,"content":1806},[1807],{"text":1808,"type":738},"Here’s a taste of what to expect:",{"type":758,"attrs":1810,"content":1811},{"level":790},[1812],{"text":1813,"type":738},"Chapter 1: Fasting – Not What You Eat, But How",{"type":734,"content":1815},[1816],{"text":1817,"type":738},"Chris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.",{"type":758,"attrs":1819,"content":1820},{"level":790},[1821],{"text":1822,"type":738},"Chapter 2: Fueling – Food as Fuel",{"type":734,"content":1824},[1825],{"text":1826,"type":738},"This chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.",{"type":758,"attrs":1828,"content":1829},{"level":790},[1830],{"text":1831,"type":738},"Chapter 3: Recovery – Food as Medicine",{"type":734,"content":1833},[1834],{"text":1835,"type":738},"As Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.",{"type":758,"attrs":1837,"content":1838},{"level":790},[1839],{"text":1840,"type":738},"Chapter 4: Supplements – Maximum Your Performance",{"type":734,"content":1842},[1843],{"text":1844,"type":738},"When it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.",{"type":758,"attrs":1846,"content":1847},{"level":790},[1848],{"text":1849,"type":738},"Chapter 5: Sleep – More Sleep, More Gains",{"type":734,"content":1851},[1852],{"text":1853,"type":738},"The importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.",{"type":795,"attrs":1855},{"id":1856,"body":1857},"2a672e8b-41bf-471d-855d-3f0b482dc217",[1858],{"url":1859,"_uid":1860,"image":1861,"component":807,"copyright_details":1864},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-be4d43e9-1818-44ea-8bc3-151b49cd694b",{"id":1862,"alt":1794,"name":7,"focus":7,"title":1794,"filename":1863,"copyright":7,"fieldtype":50,"is_external_url":9},6316900,"https://a.storyblok.com/f/115220/1100x1100/1d259fa7aa/fightcamp-x-chris-algieri.png",[],{"type":758,"attrs":1866,"content":1867},{"level":760},[1868],{"text":1869,"type":738},"Training for Life",{"type":734,"content":1871},[1872,1873,1879],{"text":922,"type":738},{"text":924,"type":738,"marks":1874},[1875,1878],{"type":743,"attrs":1876},{"href":928,"uuid":48,"anchor":48,"custom":1877,"target":746,"linktype":13},{},{"type":1067},{"text":1880,"type":738}," 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":734,"content":1882},[1883],{"text":1884,"type":738},"FightCamp members also get exclusive access to experts like Chris Algieri, who helps athletes at the top of their game push even higher. His insight into optimizing athletic performance can upgrade your training and your life in ways you never thought possible.  ",{"type":734,"content":1886},[1887],{"text":1888,"type":738}," 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":1890,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1895,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1891,"component":118,"meta_info":1892,"meta_title":7,"block_image":1893,"cover_image":1894,"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},[],[],"2022-11-14 00:00",{"_uid":1899,"title":1900,"plugin":43,"description":1901},"ecce3d1d-b686-4b6f-aa47-ccd03906f08a","Making of Performance Nutrition with Chris Algieri | FightCamp","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App.",{"id":1903,"alt":1904,"name":7,"focus":7,"title":1904,"filename":1905,"copyright":7,"fieldtype":50,"is_external_url":9},6316721,"FightCamp App Series - Performance Nutrition Path with Chris Algieri ","https://a.storyblok.com/f/115220/2400x990/a78fb1f7b5/making-of-performance-nutrition-with-chris-algieri-fightcamp.png","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App",[],"the-making-of-performance-nutrition-path-with-chris-algieri","blogs/the-making-of-performance-nutrition-path-with-chris-algieri",-5360,[1190],"09060c20-ff5a-4a8b-910c-15ad2e712700","2022-11-14T02:49:04.889Z",[],{"name":1916,"created_at":1917,"published_at":1918,"updated_at":1919,"id":1920,"uuid":1921,"content":1922,"slug":2129,"full_slug":2130,"sort_by_date":48,"position":2131,"tag_list":2132,"is_startpage":9,"parent_id":954,"meta_data":48,"group_id":2133,"first_published_at":2134,"release_id":48,"lang":60,"path":957,"alternates":2135,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":1923,"faqs":1924,"title":1916,"topic":1953,"author":1968,"content":1969,"category":2110,"schedule":2118,"component":940,"meta_info":2119,"cover_image":2123,"description":2127,"contributors":2128},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[1925,1929,1933,1937,1941,1945,1949],{"_uid":1926,"answer":1927,"question":1928,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":1930,"answer":1931,"question":1932,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":1934,"answer":1935,"question":1936,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":1938,"answer":1939,"question":1940,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":1942,"answer":1943,"question":1944,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":1946,"answer":1947,"question":1948,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":1950,"answer":1951,"question":1952,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1954,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1966,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1967,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1955,"component":39,"meta_info":1963,"block_image":1964,"cover_image":1965,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1956,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1961,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1957,"component":118,"meta_info":1958,"meta_title":7,"block_image":1959,"cover_image":1960,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":731,"content":1970},[1971,1975,1979,1983,1987,1990,1994,2007,2039,2044,2047,2051,2055,2065,2069,2073,2076,2080,2083,2087,2090,2095,2106],{"type":734,"content":1972},[1973],{"text":1974,"type":738},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":734,"content":1976},[1977],{"text":1978,"type":738},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":734,"content":1980},[1981],{"text":1982,"type":738},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":758,"attrs":1984,"content":1985},{"level":790},[1986],{"text":1928,"type":738},{"type":734,"content":1988},[1989],{"text":1927,"type":738},{"type":758,"attrs":1991,"content":1992},{"level":790},[1993],{"text":1932,"type":738},{"type":734,"content":1995},[1996,1998,2005],{"text":1997,"type":738},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":1999,"type":738,"marks":2000},"posture",[2001],{"type":743,"attrs":2002},{"href":2003,"uuid":48,"anchor":48,"custom":2004,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":2006,"type":738}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":1545,"content":2008},[2009,2015,2021,2027,2033],{"type":1548,"content":2010},[2011],{"type":734,"content":2012},[2013],{"text":2014,"type":738},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1548,"content":2016},[2017],{"type":734,"content":2018},[2019],{"text":2020,"type":738},"Swing your arms gently at approximately a 90-degree angle",{"type":1548,"content":2022},[2023],{"type":734,"content":2024},[2025],{"text":2026,"type":738},"Land on your heel with every step",{"type":1548,"content":2028},[2029],{"type":734,"content":2030},[2031],{"text":2032,"type":738},"Move your hips forward (not side-to-side)",{"type":1548,"content":2034},[2035],{"type":734,"content":2036},[2037],{"text":2038,"type":738},"Aim for shorter, brisker strides",{"type":758,"attrs":2040,"content":2041},{"level":790},[2042],{"text":2043,"type":738},"How Long Should You Power Walk For?",{"type":734,"content":2045},[2046],{"text":1935,"type":738},{"type":758,"attrs":2048,"content":2049},{"level":790},[2050],{"text":1940,"type":738},{"type":734,"content":2052},[2053],{"text":2054,"type":738},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":734,"content":2056},[2057,2059,2063],{"text":2058,"type":738},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":2060,"type":738,"marks":2061},"pumping",[2062],{"type":1010},{"text":2064,"type":738},"! ",{"type":734,"content":2066},[2067],{"text":2068,"type":738},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":758,"attrs":2070,"content":2071},{"level":790},[2072],{"text":1944,"type":738},{"type":734,"content":2074},[2075],{"text":1943,"type":738},{"type":758,"attrs":2077,"content":2078},{"level":790},[2079],{"text":1948,"type":738},{"type":734,"content":2081},[2082],{"text":1947,"type":738},{"type":758,"attrs":2084,"content":2085},{"level":790},[2086],{"text":1952,"type":738},{"type":734,"content":2088},[2089],{"text":1951,"type":738},{"type":758,"attrs":2091,"content":2092},{"level":760},[2093],{"text":2094,"type":738},"Train Like a Power Fighter",{"type":734,"content":2096},[2097,2099,2105],{"text":2098,"type":738},"Are you ready to incorporate power walking into your fitness routine? 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":924,"type":738,"marks":2100},[2101,2104],{"type":743,"attrs":2102},{"href":928,"uuid":48,"anchor":48,"custom":2103,"target":746,"linktype":13},{},{"type":1067},{"text":1880,"type":738},{"type":734,"content":2107},[2108],{"text":2109,"type":738},"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":2111,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2116,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2112,"component":118,"meta_info":2113,"meta_title":7,"block_image":2114,"cover_image":2115,"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":2120,"title":2121,"plugin":43,"description":2122},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":2124,"alt":2125,"name":7,"focus":7,"title":2125,"filename":2126,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[1190],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2137,"created_at":2138,"published_at":2139,"updated_at":2140,"id":2141,"uuid":2142,"content":2143,"slug":2835,"full_slug":2836,"sort_by_date":48,"position":2837,"tag_list":2838,"is_startpage":9,"parent_id":954,"meta_data":48,"group_id":2839,"first_published_at":2840,"release_id":48,"lang":60,"path":957,"alternates":2841,"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":2144,"faqs":2145,"title":2137,"topic":2170,"author":1227,"content":2185,"category":2817,"schedule":2825,"component":940,"meta_info":2826,"cover_image":2830,"description":2829,"contributors":2834},"9c166086-b6e1-4580-98ef-83e9d633fa12",[2146,2150,2154,2158,2162,2166],{"_uid":2147,"answer":2148,"question":2149,"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":2151,"answer":2152,"question":2153,"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":2155,"answer":2156,"question":2157,"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":2159,"answer":2160,"question":2161,"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":2163,"answer":2164,"question":2165,"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":2167,"answer":2168,"question":2169,"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":2171,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2183,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2184,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2172,"component":39,"meta_info":2180,"block_image":2181,"cover_image":2182,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2173,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2178,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2174,"component":118,"meta_info":2175,"meta_title":7,"block_image":2176,"cover_image":2177,"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":731,"content":2186},[2187,2191,2196,2201,2213,2225,2229,2273,2277,2319,2324,2334,2346,2349,2399,2402,2418,2423,2433,2445,2448,2486,2489,2511,2516,2526,2538,2542,2592,2595,2672,2677,2687,2697,2700,2750,2753,2793,2798,2802,2806,2814],{"type":734,"content":2188},[2189],{"text":2190,"type":738},"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":758,"attrs":2192,"content":2193},{"level":760},[2194],{"text":2195,"type":738},"5 Easy and Healthy Thanksgiving Appetizers",{"type":758,"attrs":2197,"content":2198},{"level":790},[2199],{"text":2200,"type":738},"Black Rice Stuffed Mushrooms",{"type":795,"attrs":2202},{"id":2203,"body":2204},"d3b7671f-2997-4806-98b1-f839705e6dcc",[2205],{"url":2206,"_uid":2207,"image":2208,"component":807,"copyright_details":2212},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":2209,"alt":2210,"name":7,"focus":7,"title":2210,"filename":2211,"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":734,"content":2214},[2215,2217,2223],{"text":2216,"type":738},"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":2218,"type":738,"marks":2219},"immune health",[2220],{"type":743,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":2224,"type":738},". 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":734,"content":2226},[2227],{"text":2228,"type":738},"Ingredients: ",{"type":1545,"content":2230},[2231,2237,2243,2249,2255,2261,2267],{"type":1548,"content":2232},[2233],{"type":734,"content":2234},[2235],{"text":2236,"type":738},"1/2 cup black rice (or wild rice)",{"type":1548,"content":2238},[2239],{"type":734,"content":2240},[2241],{"text":2242,"type":738},"1 cup vegetable stock",{"type":1548,"content":2244},[2245],{"type":734,"content":2246},[2247],{"text":2248,"type":738},"1 10-ounce package of baby portobello mushrooms",{"type":1548,"content":2250},[2251],{"type":734,"content":2252},[2253],{"text":2254,"type":738},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":1548,"content":2256},[2257],{"type":734,"content":2258},[2259],{"text":2260,"type":738},"1/4 cup raw walnuts, crushed",{"type":1548,"content":2262},[2263],{"type":734,"content":2264},[2265],{"text":2266,"type":738},"Cooking oil spray",{"type":1548,"content":2268},[2269],{"type":734,"content":2270},[2271],{"text":2272,"type":738},"Salt and pepper to taste ",{"type":734,"content":2274},[2275],{"text":2276,"type":738},"Directions:",{"type":2278,"attrs":2279,"content":2282},"ordered_list",{"order":2280},{"order":2281},1,[2283,2289,2295,2301,2307,2313],{"type":1548,"content":2284},[2285],{"type":734,"content":2286},[2287],{"text":2288,"type":738},"Preheat oven to 375°F ",{"type":1548,"content":2290},[2291],{"type":734,"content":2292},[2293],{"text":2294,"type":738},"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":1548,"content":2296},[2297],{"type":734,"content":2298},[2299],{"text":2300,"type":738},"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":1548,"content":2302},[2303],{"type":734,"content":2304},[2305],{"text":2306,"type":738},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":1548,"content":2308},[2309],{"type":734,"content":2310},[2311],{"text":2312,"type":738},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":1548,"content":2314},[2315],{"type":734,"content":2316},[2317],{"text":2318,"type":738},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":758,"attrs":2320,"content":2321},{"level":790},[2322],{"text":2323,"type":738},"White Bean Dip",{"type":795,"attrs":2325},{"id":2203,"body":2326},[2327],{"url":2328,"_uid":2329,"image":2330,"component":807,"copyright_details":2333},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":2331,"alt":2210,"name":7,"focus":7,"title":2210,"filename":2332,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":734,"content":2335},[2336,2338,2344],{"text":2337,"type":738},"A ",{"text":2339,"type":738,"marks":2340},"protein",[2341],{"type":743,"attrs":2342},{"href":2343,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":2345,"type":738}," 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":734,"content":2347},[2348],{"text":2228,"type":738},{"type":1545,"content":2350},[2351,2357,2363,2369,2375,2381,2387,2393],{"type":1548,"content":2352},[2353],{"type":734,"content":2354},[2355],{"text":2356,"type":738},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":1548,"content":2358},[2359],{"type":734,"content":2360},[2361],{"text":2362,"type":738},"2 tablespoons olive oil ",{"type":1548,"content":2364},[2365],{"type":734,"content":2366},[2367],{"text":2368,"type":738},"1-2 tablespoons water",{"type":1548,"content":2370},[2371],{"type":734,"content":2372},[2373],{"text":2374,"type":738},"Juice of ½ lemon",{"type":1548,"content":2376},[2377],{"type":734,"content":2378},[2379],{"text":2380,"type":738},"1 small garlic clove, peeled ",{"type":1548,"content":2382},[2383],{"type":734,"content":2384},[2385],{"text":2386,"type":738},"1/2 teaspoon salt",{"type":1548,"content":2388},[2389],{"type":734,"content":2390},[2391],{"text":2392,"type":738},"Ground pepper to taste ",{"type":1548,"content":2394},[2395],{"type":734,"content":2396},[2397],{"text":2398,"type":738},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":734,"content":2400},[2401],{"text":2276,"type":738},{"type":2278,"attrs":2403,"content":2405},{"order":2404},{"order":2281},[2406,2412],{"type":1548,"content":2407},[2408],{"type":734,"content":2409},[2410],{"text":2411,"type":738},"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":1548,"content":2413},[2414],{"type":734,"content":2415},[2416],{"text":2417,"type":738},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":758,"attrs":2419,"content":2420},{"level":790},[2421],{"text":2422,"type":738},"Sundried Tomato and Olive Tapenade",{"type":795,"attrs":2424},{"id":2203,"body":2425},[2426],{"url":2427,"_uid":2428,"image":2429,"component":807,"copyright_details":2432},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":2430,"alt":2210,"name":7,"focus":7,"title":2210,"filename":2431,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":734,"content":2434},[2435,2437,2443],{"text":2436,"type":738},"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":2438,"type":738,"marks":2439},"anti-inflammatory",[2440],{"type":743,"attrs":2441},{"href":2442,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2444,"type":738}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":734,"content":2446},[2447],{"text":2228,"type":738},{"type":1545,"content":2449},[2450,2456,2462,2468,2474,2480],{"type":1548,"content":2451},[2452],{"type":734,"content":2453},[2454],{"text":2455,"type":738},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":1548,"content":2457},[2458],{"type":734,"content":2459},[2460],{"text":2461,"type":738},"2 cups olives, drained and pitted",{"type":1548,"content":2463},[2464],{"type":734,"content":2465},[2466],{"text":2467,"type":738},"2 cloves garlic, minced",{"type":1548,"content":2469},[2470],{"type":734,"content":2471},[2472],{"text":2473,"type":738},"2 tablespoons olive oil",{"type":1548,"content":2475},[2476],{"type":734,"content":2477},[2478],{"text":2479,"type":738},"3 tablespoons lemon juice",{"type":1548,"content":2481},[2482],{"type":734,"content":2483},[2484],{"text":2485,"type":738},"1/3 cup fresh basil",{"type":734,"content":2487},[2488],{"text":2276,"type":738},{"type":2278,"attrs":2490,"content":2492},{"order":2491},{"order":2281},[2493,2499,2505],{"type":1548,"content":2494},[2495],{"type":734,"content":2496},[2497],{"text":2498,"type":738},"Add all the ingredients to a food processor",{"type":1548,"content":2500},[2501],{"type":734,"content":2502},[2503],{"text":2504,"type":738},"Pulse until combined, scraping down the sides as needed",{"type":1548,"content":2506},[2507],{"type":734,"content":2508},[2509],{"text":2510,"type":738},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":758,"attrs":2512,"content":2513},{"level":790},[2514],{"text":2515,"type":738},"Roasted Beet Hummus ",{"type":795,"attrs":2517},{"id":2203,"body":2518},[2519],{"url":2520,"_uid":2521,"image":2522,"component":807,"copyright_details":2525},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2523,"alt":2210,"name":7,"focus":7,"title":2210,"filename":2524,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":734,"content":2527},[2528,2530,2536],{"text":2529,"type":738},"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":2531,"type":738,"marks":2532},"boxer’s diet",[2533],{"type":743,"attrs":2534},{"href":2535,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":2537,"type":738},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":734,"content":2539},[2540],{"text":2541,"type":738},"Ingredients:",{"type":1545,"content":2543},[2544,2550,2556,2562,2568,2574,2580,2586],{"type":1548,"content":2545},[2546],{"type":734,"content":2547},[2548],{"text":2549,"type":738},"1 small beet",{"type":1548,"content":2551},[2552],{"type":734,"content":2553},[2554],{"text":2555,"type":738},"1 15-ounce can of cooked chickpeas, drained",{"type":1548,"content":2557},[2558],{"type":734,"content":2559},[2560],{"text":2561,"type":738},"Juice of 1/2 lemon",{"type":1548,"content":2563},[2564],{"type":734,"content":2565},[2566],{"text":2567,"type":738},"2 garlic cloves, minced",{"type":1548,"content":2569},[2570],{"type":734,"content":2571},[2572],{"text":2573,"type":738},"2 tablespoons tahini",{"type":1548,"content":2575},[2576],{"type":734,"content":2577},[2578],{"text":2579,"type":738},"1/4 cup olive oil  ",{"type":1548,"content":2581},[2582],{"type":734,"content":2583},[2584],{"text":2585,"type":738},"1 teaspoon salt",{"type":1548,"content":2587},[2588],{"type":734,"content":2589},[2590],{"text":2591,"type":738},"Pepper to taste ",{"type":734,"content":2593},[2594],{"text":2276,"type":738},{"type":2278,"attrs":2596,"content":2598},{"order":2597},{"order":2281},[2599,2648,2654,2660,2666],{"type":1548,"content":2600},[2601,2605],{"type":734,"content":2602},[2603],{"text":2604,"type":738},"Roast the beet: ",{"type":1545,"content":2606},[2607,2612,2618,2624,2630,2636,2642],{"type":1548,"content":2608},[2609],{"type":734,"content":2610},[2611],{"text":2288,"type":738},{"type":1548,"content":2613},[2614],{"type":734,"content":2615},[2616],{"text":2617,"type":738},"Remove the stem and the roots from the beet ",{"type":1548,"content":2619},[2620],{"type":734,"content":2621},[2622],{"text":2623,"type":738},"Wash under water until clean ",{"type":1548,"content":2625},[2626],{"type":734,"content":2627},[2628],{"text":2629,"type":738},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":1548,"content":2631},[2632],{"type":734,"content":2633},[2634],{"text":2635,"type":738},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":1548,"content":2637},[2638],{"type":734,"content":2639},[2640],{"text":2641,"type":738},"Let it cool to room temperature ",{"type":1548,"content":2643},[2644],{"type":734,"content":2645},[2646],{"text":2647,"type":738},"Peel the skin off ",{"type":1548,"content":2649},[2650],{"type":734,"content":2651},[2652],{"text":2653,"type":738},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":1548,"content":2655},[2656],{"type":734,"content":2657},[2658],{"text":2659,"type":738},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":1548,"content":2661},[2662],{"type":734,"content":2663},[2664],{"text":2665,"type":738},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":1548,"content":2667},[2668],{"type":734,"content":2669},[2670],{"text":2671,"type":738},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":758,"attrs":2673,"content":2674},{"level":790},[2675],{"text":2676,"type":738},"Sweet Potato Bites",{"type":795,"attrs":2678},{"id":2203,"body":2679},[2680],{"url":2681,"_uid":2682,"image":2683,"component":807,"copyright_details":2686},{"id":7,"url":7,"linktype":801,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":2684,"alt":2210,"name":7,"focus":7,"title":2210,"filename":2685,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":734,"content":2688},[2689,2691,2695],{"text":2690,"type":738},"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":1302,"type":738,"marks":2692},[2693],{"type":743,"attrs":2694},{"href":1306,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":2696,"type":738}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":734,"content":2698},[2699],{"text":2541,"type":738},{"type":1545,"content":2701},[2702,2708,2714,2720,2726,2732,2738,2744],{"type":1548,"content":2703},[2704],{"type":734,"content":2705},[2706],{"text":2707,"type":738},"2 medium sweet potatoes",{"type":1548,"content":2709},[2710],{"type":734,"content":2711},[2712],{"text":2713,"type":738},"1 large avocado, diced",{"type":1548,"content":2715},[2716],{"type":734,"content":2717},[2718],{"text":2719,"type":738},"2 teaspoons sesame seeds",{"type":1548,"content":2721},[2722],{"type":734,"content":2723},[2724],{"text":2725,"type":738},"Olive or avocado oil, for drizzling",{"type":1548,"content":2727},[2728],{"type":734,"content":2729},[2730],{"text":2731,"type":738},"¼ cup red onion, diced",{"type":1548,"content":2733},[2734],{"type":734,"content":2735},[2736],{"text":2737,"type":738},"½ lemon",{"type":1548,"content":2739},[2740],{"type":734,"content":2741},[2742],{"text":2743,"type":738},"Fresh cilantro leaves, finely chopped",{"type":1548,"content":2745},[2746],{"type":734,"content":2747},[2748],{"text":2749,"type":738},"Salt and pepper to taste",{"type":734,"content":2751},[2752],{"text":2276,"type":738},{"type":2278,"attrs":2754,"content":2756},{"order":2755},{"order":2281},[2757,2763,2769,2775,2781,2787],{"type":1548,"content":2758},[2759],{"type":734,"content":2760},[2761],{"text":2762,"type":738},"Preheat the oven to 400°F",{"type":1548,"content":2764},[2765],{"type":734,"content":2766},[2767],{"text":2768,"type":738},"Line a large baking sheet with parchment paper",{"type":1548,"content":2770},[2771],{"type":734,"content":2772},[2773],{"text":2774,"type":738},"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":1548,"content":2776},[2777],{"type":734,"content":2778},[2779],{"text":2780,"type":738},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":1548,"content":2782},[2783],{"type":734,"content":2784},[2785],{"text":2786,"type":738},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":1548,"content":2788},[2789],{"type":734,"content":2790},[2791],{"text":2792,"type":738},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":758,"attrs":2794,"content":2795},{"level":760},[2796],{"text":2797,"type":738},"A Healthier Feast",{"type":734,"content":2799},[2800],{"text":2801,"type":738},"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":758,"attrs":2803,"content":2804},{"level":760},[2805],{"text":1383,"type":738},{"type":734,"content":2807},[2808,2809,2813],{"text":922,"type":738},{"text":924,"type":738,"marks":2810},[2811],{"type":743,"attrs":2812},{"href":928,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":1880,"type":738},{"type":734,"content":2815},[2816],{"text":2109,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2818,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2823,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2824,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2819,"component":118,"meta_info":2820,"meta_title":7,"block_image":2821,"cover_image":2822,"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":2827,"title":2828,"plugin":43,"description":2829},"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":2831,"alt":2832,"name":7,"focus":7,"title":2832,"filename":2833,"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,[1190],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":940,"created_at":2843,"published_at":2844,"updated_at":2845,"id":2846,"uuid":2847,"content":2848,"slug":940,"full_slug":2869,"sort_by_date":48,"position":446,"tag_list":2870,"is_startpage":9,"parent_id":2871,"meta_data":48,"group_id":2872,"first_published_at":2873,"release_id":48,"lang":60,"path":7,"alternates":2874,"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":2849,"component":2850,"meta_info":2851,"custom_content_list":2853},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2852,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2854,2859,2864],{"_uid":2855,"label":2856,"value":2857,"dev_id":2858,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2860,"label":2861,"value":2862,"dev_id":2863,"component":738},"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":2865,"label":2866,"value":2867,"dev_id":2868,"component":738},"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",[],1785892879820]