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Friction over the knee joint causes pain on the lateral side of the knee which causes Iliotibial Band Syndrome (ITBS).","What is the Iliotibial Band?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"c782cd76-6a0a-4a59-a60e-249ed9f1ccfe","The quadriceps, or quads, are a group of four (4) muscles in your thigh. These muscles are the vastus intermedius, the vastus medialis, the vastus lateralis, and the rectus femoris. Together, these muscles work to extend and flex the leg, and are one of the most powerful muscle groups in the body. Because they are so involved in everyday movements such as walking, standing, and running, they are prone to injury. Some of the most common quad-related injuries are tendonitis, cramps, strains, tears, and pulls.","What are the quadriceps?",{"_uid":676,"answer":677,"question":678,"component":670},"65673994-0004-4a45-a383-84eb34c7ad35","- Place the foam roller horizontally on the ground in front of you\n- Lie your right side of your body on top of the foam roller at hip level, with your right leg out straight and foot off the ground, your right forearm on the ground for balance, and your left foot on the ground\n- Your left foot can be in front of your right leg or behind it, depending on your comfort and pressure needs\n- Slowly begin to “roll” or slide the right side of your thigh down the foam roller, towards your knee then back up to your hip\n- Continue to work your way up and down the roller, with the pressure on your IT band\n- After 1-2 minutes of rolling, switch sides and repeat","Foam Roller - IT Bands",{"_uid":680,"answer":681,"question":682,"component":670},"6e6ea858-495b-4976-864b-38b1fd901778","- This type of self-myofascial release is more commonly known as trigger point therapy\n- The goal is to find sticking or trigger points when foam rolling\n- These trigger points tend to be tender spots caused by trauma, causing the fascia to tear and adhere back together\n- This can lead to muscle stiffness and a lack of range of motion\n- When you find a trigger point doing this routine, stop where the point is, and slowly work it out\n- Rolling in forward-backward motions, side-to-side movements, or small circles are great ways to work out the pain and release the fascia","Key Rolling Points:",{"_uid":684,"answer":685,"question":686,"component":670},"70a3dcc6-96f3-4588-a0ed-544d3c63b086","- Start lying on the ground on your stomach, with your upper body propped up on your forearms\n- Place the foam roller underneath your right quad, around hip height\n- If you have a longer roller, slide it off to the side so only your right leg is underneath it\n- Your left leg should be relaxed, with your knee pointing away from you\n- Slowly start to slide or “roll” your body down towards your feet, stopping right above your knee\n- Continue to work your way up and down your quad, from your hip flexors to the top of your knee\n- After 1-2 minutes of rolling, switch sides and repeat","Foam Roller - Quads",{"_uid":688,"answer":689,"question":682,"component":670},"29972deb-dc0d-491a-b511-46baa91b47de","- In order to hit all areas of your quad, it is important to turn your body to work the top (neutral), inner (facing your right side), and outer (facing your left side) portions of the thigh\n- Be sure to stop and “work out” different trigger points that you feel when rolling, just as you did with your IT band",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":691,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":703,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":692,"component":39,"meta_info":700,"block_image":701,"cover_image":702,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":693,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":694,"component":118,"meta_info":695,"meta_title":7,"block_image":696,"cover_image":697,"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":706,"created_at":707,"published_at":708,"updated_at":709,"id":710,"uuid":711,"content":712,"slug":724,"full_slug":725,"sort_by_date":48,"position":726,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":7,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":713,"_uid":714,"name":706,"photo":715,"component":719,"social_link_tiktok":720,"social_link_twitter":721,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":722,"social_link_linkedin":7,"social_link_instagram":723,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":716,"alt":706,"name":717,"focus":48,"title":706,"filename":718,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":733,"content":734},"doc",[735,751,757,760,764,767,797,811,815,820,826,837,879,885,933,938,948,993,998,1012,1017,1021,1040],{"type":736,"content":737},"paragraph",[738,741,749],{"text":739,"type":740},"Injuries are frustrating and are something that every athlete, fitness enthusiast, boxer, and average Joe will, at some point, endure. How you react, respond, and recover is what sets you apart. One of the most ","text",{"text":742,"type":740,"marks":743},"common injuries",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them","_blank",{"text":750,"type":740}," that athletes experience is a knee injury, which often occurs when a tight muscle lacks range of motion then pulls on the knee or hip joint to compromise. One of the best ways to counteract a knee injury is to foam role two key areas of the body: your IT bands and your quads.",{"type":752,"attrs":753,"content":755},"heading",{"level":754},2,[756],{"text":669,"type":740},{"type":736,"content":758},[759],{"text":668,"type":740},{"type":752,"attrs":761,"content":762},{"level":754},[763],{"text":674,"type":740},{"type":736,"content":765},[766],{"text":673,"type":740},{"type":736,"content":768},[769,771,777,779,785,787,793,795],{"text":770,"type":740},"Today, FightCamp Trainer ",{"text":772,"type":740,"marks":773},"Rocky Harris",[774],{"type":745,"attrs":775},{"href":776,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":778,"type":740}," will take you through a simple ",{"text":780,"type":740,"marks":781},"recovery",[782],{"type":745,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers",{"text":786,"type":740}," routine that she used to help get herself back into the ring when she had a knee injury. The best part is, all you need is a ",{"text":788,"type":740,"marks":789},"foam roller",[790],{"type":745,"attrs":791},{"href":792,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/BXl1ywp_llw",{"text":794,"type":740},". Focus on slow, controlled breaths during each movement to help release tension while rolling.",{"type":796},"hard_break",{"type":798,"attrs":799},"blok",{"id":800,"body":801},"60543f46-d785-4fcc-b100-7236d78a5da4",[802],{"_uid":803,"link":804,"image":806,"title":808,"component":810},"i-b19f537c-0858-4d2d-b024-1564cf2b70d9",{"id":7,"url":805,"linktype":13,"fieldtype":14,"cached_url":805},"https://youtu.be/SXzmv8ZFx7c",{"id":807,"alt":808,"name":7,"focus":48,"title":808,"filename":809,"copyright":7,"fieldtype":50},3665115,"Rocky's Secret to Knee Injury Recover | IT Band & Quad Foam Rolling Guide","https://a.storyblok.com/f/115220/1244x700/ec43fb0c28/rocky-s-secret-to-knee-injury-recover-it-band-quad-foam-rolling-guide.png","image_video_link",{"type":736,"content":812},[813],{"text":814,"type":740},"*If you experience any severe and consistent pain while doing these movements or afterward, consult with a professional health care provider.",{"type":752,"attrs":816,"content":817},{"level":754},[818],{"text":819,"type":740},"5-Minute Foam Rolling Routine For IT Band & Quads",{"type":752,"attrs":821,"content":823},{"level":822},3,[824,825],{"text":678,"type":740},{"type":796},{"type":798,"attrs":827},{"id":800,"body":828},[829],{"_uid":830,"image":831,"component":835,"copyright_details":836},"i-7bf34157-0495-4df7-8101-63a79bc8426c",{"id":832,"alt":833,"name":7,"focus":48,"title":833,"filename":834,"copyright":7,"fieldtype":50},3665118,"IT Band Foam Rolling Stretch","https://a.storyblok.com/f/115220/1380x700/61a9053ae7/it_band_foam_rolling_stretch.png","content_image",[],{"type":838,"content":839},"bullet_list",[840,847,861,867,873],{"type":841,"content":842},"list_item",[843],{"type":736,"content":844},[845],{"text":846,"type":740},"Place the foam roller horizontally on the ground in front of you",{"type":841,"content":848},[849,853],{"type":736,"content":850},[851],{"text":852,"type":740},"Lie your right side of your body on top of the foam roller at hip level, with your right leg out straight and foot off the ground, your right forearm on the ground for balance, and your left foot on the ground",{"type":838,"content":854},[855],{"type":841,"content":856},[857],{"type":736,"content":858},[859],{"text":860,"type":740},"Your left foot can be in front of your right leg or behind it, depending on your comfort and pressure needs",{"type":841,"content":862},[863],{"type":736,"content":864},[865],{"text":866,"type":740},"Slowly begin to “roll” or slide the right side of your thigh down the foam roller, towards your knee then back up to your hip",{"type":841,"content":868},[869],{"type":736,"content":870},[871],{"text":872,"type":740},"Continue to work your way up and down the roller, with the pressure on your IT band",{"type":841,"content":874},[875],{"type":736,"content":876},[877],{"text":878,"type":740},"After 1-2 minutes of rolling, switch sides and repeat",{"type":736,"content":880},[881],{"text":682,"type":740,"marks":882},[883],{"type":884},"bold",{"type":838,"content":886},[887,893,905,919],{"type":841,"content":888},[889],{"type":736,"content":890},[891],{"text":892,"type":740},"This type of self-myofascial release is more commonly known as trigger point therapy",{"type":841,"content":894},[895],{"type":736,"content":896},[897,899],{"text":898,"type":740},"The goal is to find sticking or trigger points when ",{"text":900,"type":740,"marks":901},"foam rolling",[902],{"type":745,"attrs":903},{"href":904,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/1sT1xvj92eg",{"type":841,"content":906},[907,911],{"type":736,"content":908},[909],{"text":910,"type":740},"These trigger points tend to be tender spots caused by trauma, causing the fascia to tear and adhere back together",{"type":838,"content":912},[913],{"type":841,"content":914},[915],{"type":736,"content":916},[917],{"text":918,"type":740},"This can lead to muscle stiffness and a lack of range of motion",{"type":841,"content":920},[921,925],{"type":736,"content":922},[923],{"text":924,"type":740},"When you find a trigger point doing this routine, stop where the point is, and slowly work it out",{"type":838,"content":926},[927],{"type":841,"content":928},[929],{"type":736,"content":930},[931],{"text":932,"type":740},"Rolling in forward-backward motions, side-to-side movements, or small circles are great ways to work out the pain and release the fascia",{"type":752,"attrs":934,"content":935},{"level":822},[936,937],{"text":686,"type":740},{"type":796},{"type":798,"attrs":939},{"id":800,"body":940},[941],{"_uid":942,"image":943,"component":835,"copyright_details":947},"i-9bcd5589-0633-4725-a430-a8482a7f0547",{"id":944,"alt":945,"name":7,"focus":48,"title":945,"filename":946,"copyright":7,"fieldtype":50},3665119,"Quads Foam Rolling Stretch","https://a.storyblok.com/f/115220/1380x700/3cacca5b85/quad_foam_rolling_stretch.png",[],{"type":838,"content":949},[950,956,976,982,988],{"type":841,"content":951},[952],{"type":736,"content":953},[954],{"text":955,"type":740},"Start lying on the ground on your stomach, with your upper body propped up on your forearms",{"type":841,"content":957},[958,962],{"type":736,"content":959},[960],{"text":961,"type":740},"Place the foam roller underneath your right quad, around hip height",{"type":838,"content":963},[964,970],{"type":841,"content":965},[966],{"type":736,"content":967},[968],{"text":969,"type":740},"If you have a longer roller, slide it off to the side so only your right leg is underneath it",{"type":841,"content":971},[972],{"type":736,"content":973},[974],{"text":975,"type":740},"Your left leg should be relaxed, with your knee pointing away from you",{"type":841,"content":977},[978],{"type":736,"content":979},[980],{"text":981,"type":740},"Slowly start to slide or “roll” your body down towards your feet, stopping right above your knee",{"type":841,"content":983},[984],{"type":736,"content":985},[986],{"text":987,"type":740},"Continue to work your way up and down your quad, from your hip flexors to the top of your knee",{"type":841,"content":989},[990],{"type":736,"content":991},[992],{"text":878,"type":740},{"type":736,"content":994},[995],{"text":682,"type":740,"marks":996},[997],{"type":884},{"type":838,"content":999},[1000,1006],{"type":841,"content":1001},[1002],{"type":736,"content":1003},[1004],{"text":1005,"type":740},"In order to hit all areas of your quad, it is important to turn your body to work the top (neutral), inner (facing your right side), and outer (facing your left side) portions of the thigh",{"type":841,"content":1007},[1008],{"type":736,"content":1009},[1010],{"text":1011,"type":740},"Be sure to stop and “work out” different trigger points that you feel when rolling, just as you did with your IT band",{"type":752,"attrs":1013,"content":1014},{"level":754},[1015],{"text":1016,"type":740},"Roll Away The Pain, Recover Stronger",{"type":736,"content":1018},[1019],{"text":1020,"type":740},"We hope that Rocky’s secrets to knee recovery help alleviate any IT band or quad pain you may be experiencing. As with any type of training, it does take getting used to, but the more you do it, the more you’ll come to love it and the saying, “hurts so good.”",{"type":736,"content":1022},[1023,1025,1030,1032,1038],{"text":1024,"type":740},"You don't have to wait until an injury occurs to start using a ",{"text":788,"type":740,"marks":1026},[1027],{"type":745,"attrs":1028},{"href":1029,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/zUu0zs9WeSg",{"text":1031,"type":740},". These exercises are great to add to your ",{"text":1033,"type":740,"marks":1034},"boxing and kickboxing training",[1035],{"type":745,"attrs":1036},{"href":1037,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1039,"type":740}," as a prehab preventative measure–and all it takes is 5 minutes! Plus, if you’re already using a foam roller for your cool down, you can just add in these movements.",{"type":736,"content":1041},[1042,1044,1050,1052,1058],{"text":1043,"type":740},"Did you enjoy this quick recovery routine and want to know more ways to improve your boxing and kickboxing training? Then check out the ",{"text":1045,"type":740,"marks":1046},"FightCamp Blog",[1047],{"type":745,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1051,"type":740}," and ",{"text":1053,"type":740,"marks":1054},"YouTube Channel",[1055],{"type":745,"attrs":1056},{"href":1057,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://bit.ly/3oYefXf",{"text":1059,"type":740},", as we are constantly rolling out new content daily (no pun intended)!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1061,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1066,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1062,"component":118,"meta_info":1063,"meta_title":7,"block_image":1064,"cover_image":1065,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-02-16 00:00","article",{"_uid":1071,"title":657,"plugin":43,"description":1072},"8bdbd298-1bff-41dc-a27d-807820c080e4","FightCamp Trainer Rocky Harris shares a 5-minute foam roller routine to help with knee injury recovery & pain caused by muscle tension in the lower body.",{"id":1074,"alt":657,"name":7,"focus":48,"title":657,"filename":1075,"copyright":7,"fieldtype":50},3665125,"https://a.storyblok.com/f/115220/2400x990/97a8e0018c/foam-rolling-routine-for-it-band-pain-knee-injury-recovery.png",[],"foam-rolling-routine-for-it-band-pain-knee-injury-recovery","blogs/foam-rolling-routine-for-it-band-pain-knee-injury-recovery",-3480,[1081],"featured",60887917,"adb9b7d1-e504-4216-b8f5-3a27085e134f","2022-02-16T02:10:00.000Z","wellness/{{story.slug}}",[],["Reactive",1088],[1089,1314,2026,2288,2593,2811],{"name":1090,"created_at":1091,"published_at":1092,"updated_at":1093,"id":1094,"uuid":1095,"content":1096,"slug":1307,"full_slug":1308,"sort_by_date":48,"position":1309,"tag_list":1310,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":1311,"first_published_at":1312,"release_id":48,"lang":60,"path":1085,"alternates":1313,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":1097,"faqs":1098,"title":1090,"topic":1107,"author":1122,"content":1123,"category":1288,"schedule":1296,"component":1069,"meta_info":1297,"cover_image":1301,"description":1305,"contributors":1306},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1099,1103],{"_uid":1100,"answer":1101,"question":1102,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":1104,"answer":1105,"question":1106,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1108,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1120,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1121,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1109,"component":39,"meta_info":1117,"block_image":1118,"cover_image":1119,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1110,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1115,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1111,"component":118,"meta_info":1112,"meta_title":7,"block_image":1113,"cover_image":1114,"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":733,"content":1124},[1125,1130,1134,1138,1141,1146,1151,1155,1160,1185,1190,1194,1199,1203,1208,1212,1217,1251,1256,1260,1274],{"type":752,"attrs":1126,"content":1127},{"level":754},[1128],{"text":1129,"type":740},"Improve Your Sleep Hygiene",{"type":736,"content":1131},[1132],{"text":1133,"type":740},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":752,"attrs":1135,"content":1136},{"level":754},[1137],{"text":1102,"type":740},{"type":736,"content":1139},[1140],{"text":1101,"type":740},{"type":752,"attrs":1142,"content":1143},{"level":754},[1144],{"text":1145,"type":740},"6 Tips For Good Sleep Hygiene",{"type":752,"attrs":1147,"content":1148},{"level":822},[1149],{"text":1150,"type":740},"1. Establish a Regular Bedtime Routine ",{"type":736,"content":1152},[1153],{"text":1154,"type":740},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":752,"attrs":1156,"content":1157},{"level":822},[1158],{"text":1159,"type":740},"2. Be Cool and Calm",{"type":736,"content":1161},[1162,1164,1173,1175,1183],{"text":1163,"type":740},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1165,"type":740,"marks":1166},"sleep experts",[1167,1171],{"type":745,"attrs":1168},{"href":1169,"uuid":48,"anchor":48,"custom":1170,"target":748,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1172},"underline",{"text":1174,"type":740},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1176,"type":740,"marks":1177},"CDC",[1178,1182],{"type":745,"attrs":1179},{"href":1180,"uuid":48,"anchor":48,"custom":1181,"target":748,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1172},{"text":1184,"type":740},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":752,"attrs":1186,"content":1187},{"level":822},[1188],{"text":1189,"type":740},"3. Keep it Light Before Bed ",{"type":736,"content":1191},[1192],{"text":1193,"type":740},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":752,"attrs":1195,"content":1196},{"level":822},[1197],{"text":1198,"type":740},"4. Limit Naps During the Day ",{"type":736,"content":1200},[1201],{"text":1202,"type":740},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":752,"attrs":1204,"content":1205},{"level":822},[1206],{"text":1207,"type":740},"5. Avoid Looking at the Clock",{"type":736,"content":1209},[1210],{"text":1211,"type":740},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":752,"attrs":1213,"content":1214},{"level":822},[1215],{"text":1216,"type":740},"6. FightCamp First Thing in the Morning ",{"type":736,"content":1218},[1219,1221,1229,1231,1239,1241,1249],{"text":1220,"type":740},"For ",{"text":1222,"type":740,"marks":1223},"improved sleep",[1224,1228],{"type":745,"attrs":1225},{"href":1226,"uuid":48,"anchor":48,"custom":1227,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1172},{"text":1230,"type":740},", select an aerobic workout in the morning and complete it. ",{"text":1232,"type":740,"marks":1233},"Studies",[1234,1238],{"type":745,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"custom":1237,"target":748,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1172},{"text":1240,"type":740}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1242,"type":740,"marks":1243},"pressure to sleep",[1244,1248],{"type":745,"attrs":1245},{"href":1246,"uuid":48,"anchor":48,"custom":1247,"target":748,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1172},{"text":1250,"type":740}," builds up the longer you stay awake and decreases when you sleep.",{"type":752,"attrs":1252,"content":1253},{"level":754},[1254],{"text":1255,"type":740},"Train Like a Fighter, Sleep Like a Baby",{"type":736,"content":1257},[1258],{"text":1259,"type":740},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":736,"content":1261},[1262,1264,1272],{"text":1263,"type":740},"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":1265,"type":740,"marks":1266},"FightCamp",[1267,1271],{"type":745,"attrs":1268},{"href":1269,"uuid":48,"anchor":48,"custom":1270,"target":748,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1172},{"text":1273,"type":740}," 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":736,"content":1275},[1276,1278,1286],{"text":1277,"type":740},"As ",{"text":1279,"type":740,"marks":1280},"Mike Tyson",[1281,1285],{"type":745,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"custom":1284,"target":748,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1172},{"text":1287,"type":740}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1289,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1294,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1295,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1290,"component":118,"meta_info":1291,"meta_title":7,"block_image":1292,"cover_image":1293,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1298,"title":1299,"plugin":43,"description":1300},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1302,"alt":1303,"name":7,"focus":7,"title":1303,"filename":1304,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1081],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1315,"created_at":1316,"published_at":1317,"updated_at":1318,"id":1319,"uuid":1320,"content":1321,"slug":2019,"full_slug":2020,"sort_by_date":48,"position":2021,"tag_list":2022,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2023,"first_published_at":2024,"release_id":48,"lang":60,"path":1085,"alternates":2025,"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":1322,"faqs":1323,"title":1315,"topic":1348,"author":1363,"content":1364,"category":2001,"schedule":2009,"component":1069,"meta_info":2010,"cover_image":2014,"description":2013,"contributors":2018},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1324,1328,1332,1336,1340,1344],{"_uid":1325,"answer":1326,"question":1327,"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":1329,"answer":1330,"question":1331,"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":1333,"answer":1334,"question":1335,"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":1337,"answer":1338,"question":1339,"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":1341,"answer":1342,"question":1343,"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":1345,"answer":1346,"question":1347,"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":1349,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1361,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1350,"component":39,"meta_info":1358,"block_image":1359,"cover_image":1360,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1351,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1356,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1352,"component":118,"meta_info":1353,"meta_title":7,"block_image":1354,"cover_image":1355,"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":733,"content":1365},[1366,1370,1375,1380,1393,1405,1409,1453,1457,1499,1504,1514,1526,1529,1579,1582,1598,1603,1613,1625,1628,1666,1669,1691,1696,1706,1718,1722,1772,1775,1852,1857,1867,1879,1882,1932,1935,1975,1980,1984,1989,1997],{"type":736,"content":1367},[1368],{"text":1369,"type":740},"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":752,"attrs":1371,"content":1372},{"level":754},[1373],{"text":1374,"type":740},"5 Easy and Healthy Thanksgiving Appetizers",{"type":752,"attrs":1376,"content":1377},{"level":822},[1378],{"text":1379,"type":740},"Black Rice Stuffed Mushrooms",{"type":798,"attrs":1381},{"id":1382,"body":1383},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1384],{"url":1385,"_uid":1387,"image":1388,"component":835,"copyright_details":1392},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"story","i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1389,"alt":1390,"name":7,"focus":7,"title":1390,"filename":1391,"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":736,"content":1394},[1395,1397,1403],{"text":1396,"type":740},"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":1398,"type":740,"marks":1399},"immune health",[1400],{"type":745,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1404,"type":740},". 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":736,"content":1406},[1407],{"text":1408,"type":740},"Ingredients: ",{"type":838,"content":1410},[1411,1417,1423,1429,1435,1441,1447],{"type":841,"content":1412},[1413],{"type":736,"content":1414},[1415],{"text":1416,"type":740},"1/2 cup black rice (or wild rice)",{"type":841,"content":1418},[1419],{"type":736,"content":1420},[1421],{"text":1422,"type":740},"1 cup vegetable stock",{"type":841,"content":1424},[1425],{"type":736,"content":1426},[1427],{"text":1428,"type":740},"1 10-ounce package of baby portobello mushrooms",{"type":841,"content":1430},[1431],{"type":736,"content":1432},[1433],{"text":1434,"type":740},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":841,"content":1436},[1437],{"type":736,"content":1438},[1439],{"text":1440,"type":740},"1/4 cup raw walnuts, crushed",{"type":841,"content":1442},[1443],{"type":736,"content":1444},[1445],{"text":1446,"type":740},"Cooking oil spray",{"type":841,"content":1448},[1449],{"type":736,"content":1450},[1451],{"text":1452,"type":740},"Salt and pepper to taste ",{"type":736,"content":1454},[1455],{"text":1456,"type":740},"Directions:",{"type":1458,"attrs":1459,"content":1462},"ordered_list",{"order":1460},{"order":1461},1,[1463,1469,1475,1481,1487,1493],{"type":841,"content":1464},[1465],{"type":736,"content":1466},[1467],{"text":1468,"type":740},"Preheat oven to 375°F ",{"type":841,"content":1470},[1471],{"type":736,"content":1472},[1473],{"text":1474,"type":740},"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":841,"content":1476},[1477],{"type":736,"content":1478},[1479],{"text":1480,"type":740},"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":841,"content":1482},[1483],{"type":736,"content":1484},[1485],{"text":1486,"type":740},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":841,"content":1488},[1489],{"type":736,"content":1490},[1491],{"text":1492,"type":740},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":841,"content":1494},[1495],{"type":736,"content":1496},[1497],{"text":1498,"type":740},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":752,"attrs":1500,"content":1501},{"level":822},[1502],{"text":1503,"type":740},"White Bean Dip",{"type":798,"attrs":1505},{"id":1382,"body":1506},[1507],{"url":1508,"_uid":1509,"image":1510,"component":835,"copyright_details":1513},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1511,"alt":1390,"name":7,"focus":7,"title":1390,"filename":1512,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":736,"content":1515},[1516,1518,1524],{"text":1517,"type":740},"A ",{"text":1519,"type":740,"marks":1520},"protein",[1521],{"type":745,"attrs":1522},{"href":1523,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1525,"type":740}," 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":736,"content":1527},[1528],{"text":1408,"type":740},{"type":838,"content":1530},[1531,1537,1543,1549,1555,1561,1567,1573],{"type":841,"content":1532},[1533],{"type":736,"content":1534},[1535],{"text":1536,"type":740},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":841,"content":1538},[1539],{"type":736,"content":1540},[1541],{"text":1542,"type":740},"2 tablespoons olive oil ",{"type":841,"content":1544},[1545],{"type":736,"content":1546},[1547],{"text":1548,"type":740},"1-2 tablespoons water",{"type":841,"content":1550},[1551],{"type":736,"content":1552},[1553],{"text":1554,"type":740},"Juice of ½ lemon",{"type":841,"content":1556},[1557],{"type":736,"content":1558},[1559],{"text":1560,"type":740},"1 small garlic clove, peeled ",{"type":841,"content":1562},[1563],{"type":736,"content":1564},[1565],{"text":1566,"type":740},"1/2 teaspoon salt",{"type":841,"content":1568},[1569],{"type":736,"content":1570},[1571],{"text":1572,"type":740},"Ground pepper to taste ",{"type":841,"content":1574},[1575],{"type":736,"content":1576},[1577],{"text":1578,"type":740},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":736,"content":1580},[1581],{"text":1456,"type":740},{"type":1458,"attrs":1583,"content":1585},{"order":1584},{"order":1461},[1586,1592],{"type":841,"content":1587},[1588],{"type":736,"content":1589},[1590],{"text":1591,"type":740},"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":841,"content":1593},[1594],{"type":736,"content":1595},[1596],{"text":1597,"type":740},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":752,"attrs":1599,"content":1600},{"level":822},[1601],{"text":1602,"type":740},"Sundried Tomato and Olive Tapenade",{"type":798,"attrs":1604},{"id":1382,"body":1605},[1606],{"url":1607,"_uid":1608,"image":1609,"component":835,"copyright_details":1612},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1610,"alt":1390,"name":7,"focus":7,"title":1390,"filename":1611,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":736,"content":1614},[1615,1617,1623],{"text":1616,"type":740},"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":1618,"type":740,"marks":1619},"anti-inflammatory",[1620],{"type":745,"attrs":1621},{"href":1622,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1624,"type":740}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":736,"content":1626},[1627],{"text":1408,"type":740},{"type":838,"content":1629},[1630,1636,1642,1648,1654,1660],{"type":841,"content":1631},[1632],{"type":736,"content":1633},[1634],{"text":1635,"type":740},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":841,"content":1637},[1638],{"type":736,"content":1639},[1640],{"text":1641,"type":740},"2 cups olives, drained and pitted",{"type":841,"content":1643},[1644],{"type":736,"content":1645},[1646],{"text":1647,"type":740},"2 cloves garlic, minced",{"type":841,"content":1649},[1650],{"type":736,"content":1651},[1652],{"text":1653,"type":740},"2 tablespoons olive oil",{"type":841,"content":1655},[1656],{"type":736,"content":1657},[1658],{"text":1659,"type":740},"3 tablespoons lemon juice",{"type":841,"content":1661},[1662],{"type":736,"content":1663},[1664],{"text":1665,"type":740},"1/3 cup fresh basil",{"type":736,"content":1667},[1668],{"text":1456,"type":740},{"type":1458,"attrs":1670,"content":1672},{"order":1671},{"order":1461},[1673,1679,1685],{"type":841,"content":1674},[1675],{"type":736,"content":1676},[1677],{"text":1678,"type":740},"Add all the ingredients to a food processor",{"type":841,"content":1680},[1681],{"type":736,"content":1682},[1683],{"text":1684,"type":740},"Pulse until combined, scraping down the sides as needed",{"type":841,"content":1686},[1687],{"type":736,"content":1688},[1689],{"text":1690,"type":740},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":752,"attrs":1692,"content":1693},{"level":822},[1694],{"text":1695,"type":740},"Roasted Beet Hummus ",{"type":798,"attrs":1697},{"id":1382,"body":1698},[1699],{"url":1700,"_uid":1701,"image":1702,"component":835,"copyright_details":1705},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1703,"alt":1390,"name":7,"focus":7,"title":1390,"filename":1704,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":736,"content":1707},[1708,1710,1716],{"text":1709,"type":740},"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":1711,"type":740,"marks":1712},"boxer’s diet",[1713],{"type":745,"attrs":1714},{"href":1715,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1717,"type":740},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":736,"content":1719},[1720],{"text":1721,"type":740},"Ingredients:",{"type":838,"content":1723},[1724,1730,1736,1742,1748,1754,1760,1766],{"type":841,"content":1725},[1726],{"type":736,"content":1727},[1728],{"text":1729,"type":740},"1 small beet",{"type":841,"content":1731},[1732],{"type":736,"content":1733},[1734],{"text":1735,"type":740},"1 15-ounce can of cooked chickpeas, drained",{"type":841,"content":1737},[1738],{"type":736,"content":1739},[1740],{"text":1741,"type":740},"Juice of 1/2 lemon",{"type":841,"content":1743},[1744],{"type":736,"content":1745},[1746],{"text":1747,"type":740},"2 garlic cloves, minced",{"type":841,"content":1749},[1750],{"type":736,"content":1751},[1752],{"text":1753,"type":740},"2 tablespoons tahini",{"type":841,"content":1755},[1756],{"type":736,"content":1757},[1758],{"text":1759,"type":740},"1/4 cup olive oil  ",{"type":841,"content":1761},[1762],{"type":736,"content":1763},[1764],{"text":1765,"type":740},"1 teaspoon salt",{"type":841,"content":1767},[1768],{"type":736,"content":1769},[1770],{"text":1771,"type":740},"Pepper to taste ",{"type":736,"content":1773},[1774],{"text":1456,"type":740},{"type":1458,"attrs":1776,"content":1778},{"order":1777},{"order":1461},[1779,1828,1834,1840,1846],{"type":841,"content":1780},[1781,1785],{"type":736,"content":1782},[1783],{"text":1784,"type":740},"Roast the beet: ",{"type":838,"content":1786},[1787,1792,1798,1804,1810,1816,1822],{"type":841,"content":1788},[1789],{"type":736,"content":1790},[1791],{"text":1468,"type":740},{"type":841,"content":1793},[1794],{"type":736,"content":1795},[1796],{"text":1797,"type":740},"Remove the stem and the roots from the beet ",{"type":841,"content":1799},[1800],{"type":736,"content":1801},[1802],{"text":1803,"type":740},"Wash under water until clean ",{"type":841,"content":1805},[1806],{"type":736,"content":1807},[1808],{"text":1809,"type":740},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":841,"content":1811},[1812],{"type":736,"content":1813},[1814],{"text":1815,"type":740},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":841,"content":1817},[1818],{"type":736,"content":1819},[1820],{"text":1821,"type":740},"Let it cool to room temperature ",{"type":841,"content":1823},[1824],{"type":736,"content":1825},[1826],{"text":1827,"type":740},"Peel the skin off ",{"type":841,"content":1829},[1830],{"type":736,"content":1831},[1832],{"text":1833,"type":740},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":841,"content":1835},[1836],{"type":736,"content":1837},[1838],{"text":1839,"type":740},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":841,"content":1841},[1842],{"type":736,"content":1843},[1844],{"text":1845,"type":740},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":841,"content":1847},[1848],{"type":736,"content":1849},[1850],{"text":1851,"type":740},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":752,"attrs":1853,"content":1854},{"level":822},[1855],{"text":1856,"type":740},"Sweet Potato Bites",{"type":798,"attrs":1858},{"id":1382,"body":1859},[1860],{"url":1861,"_uid":1862,"image":1863,"component":835,"copyright_details":1866},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1864,"alt":1390,"name":7,"focus":7,"title":1390,"filename":1865,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":736,"content":1868},[1869,1871,1877],{"text":1870,"type":740},"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":1872,"type":740,"marks":1873},"healthy fats",[1874],{"type":745,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1878,"type":740}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":736,"content":1880},[1881],{"text":1721,"type":740},{"type":838,"content":1883},[1884,1890,1896,1902,1908,1914,1920,1926],{"type":841,"content":1885},[1886],{"type":736,"content":1887},[1888],{"text":1889,"type":740},"2 medium sweet potatoes",{"type":841,"content":1891},[1892],{"type":736,"content":1893},[1894],{"text":1895,"type":740},"1 large avocado, diced",{"type":841,"content":1897},[1898],{"type":736,"content":1899},[1900],{"text":1901,"type":740},"2 teaspoons sesame seeds",{"type":841,"content":1903},[1904],{"type":736,"content":1905},[1906],{"text":1907,"type":740},"Olive or avocado oil, for drizzling",{"type":841,"content":1909},[1910],{"type":736,"content":1911},[1912],{"text":1913,"type":740},"¼ cup red onion, diced",{"type":841,"content":1915},[1916],{"type":736,"content":1917},[1918],{"text":1919,"type":740},"½ lemon",{"type":841,"content":1921},[1922],{"type":736,"content":1923},[1924],{"text":1925,"type":740},"Fresh cilantro leaves, finely chopped",{"type":841,"content":1927},[1928],{"type":736,"content":1929},[1930],{"text":1931,"type":740},"Salt and pepper to taste",{"type":736,"content":1933},[1934],{"text":1456,"type":740},{"type":1458,"attrs":1936,"content":1938},{"order":1937},{"order":1461},[1939,1945,1951,1957,1963,1969],{"type":841,"content":1940},[1941],{"type":736,"content":1942},[1943],{"text":1944,"type":740},"Preheat the oven to 400°F",{"type":841,"content":1946},[1947],{"type":736,"content":1948},[1949],{"text":1950,"type":740},"Line a large baking sheet with parchment paper",{"type":841,"content":1952},[1953],{"type":736,"content":1954},[1955],{"text":1956,"type":740},"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":841,"content":1958},[1959],{"type":736,"content":1960},[1961],{"text":1962,"type":740},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":841,"content":1964},[1965],{"type":736,"content":1966},[1967],{"text":1968,"type":740},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":841,"content":1970},[1971],{"type":736,"content":1972},[1973],{"text":1974,"type":740},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":752,"attrs":1976,"content":1977},{"level":754},[1978],{"text":1979,"type":740},"A Healthier Feast",{"type":736,"content":1981},[1982],{"text":1983,"type":740},"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":752,"attrs":1985,"content":1986},{"level":754},[1987],{"text":1988,"type":740},"Eat & Train Like a Fighter",{"type":736,"content":1990},[1991,1992,1996],{"text":1263,"type":740},{"text":1265,"type":740,"marks":1993},[1994],{"type":745,"attrs":1995},{"href":1269,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":1273,"type":740},{"type":736,"content":1998},[1999],{"text":2000,"type":740},"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":2002,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2007,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2008,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2003,"component":118,"meta_info":2004,"meta_title":7,"block_image":2005,"cover_image":2006,"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":2011,"title":2012,"plugin":43,"description":2013},"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":2015,"alt":2016,"name":7,"focus":7,"title":2016,"filename":2017,"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,[1081],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2027,"created_at":2028,"published_at":2029,"updated_at":2030,"id":2031,"uuid":2032,"content":2033,"slug":2281,"full_slug":2282,"sort_by_date":48,"position":2283,"tag_list":2284,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2285,"first_published_at":2286,"release_id":48,"lang":60,"path":1085,"alternates":2287,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":2034,"faqs":2035,"title":2027,"topic":2048,"author":1122,"content":2063,"category":2262,"schedule":2270,"component":1069,"meta_info":2271,"cover_image":2275,"description":2279,"contributors":2280},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[2036,2040,2044],{"_uid":2037,"answer":2038,"question":2039,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":2041,"answer":2042,"question":2043,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":2045,"answer":2046,"question":2047,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2049,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2061,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2062,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2050,"component":39,"meta_info":2058,"block_image":2059,"cover_image":2060,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2051,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2056,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2052,"component":118,"meta_info":2053,"meta_title":7,"block_image":2054,"cover_image":2055,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":733,"content":2064},[2065,2078,2091,2096,2109,2118,2131,2227,2232,2245,2250,2259],{"type":736,"content":2066},[2067,2069,2076],{"text":2068,"type":740},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":2070,"type":740,"marks":2071},"making promises they will likely not keep",[2072,2075],{"type":745,"attrs":2073},{"href":2074,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1172},{"text":2077,"type":740},". ",{"type":736,"content":2079},[2080,2082,2089],{"text":2081,"type":740},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":2083,"type":740,"marks":2084},"postpone eating healthy",[2085,2088],{"type":745,"attrs":2086},{"href":2087,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1172},{"text":2090,"type":740},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":752,"attrs":2092,"content":2093},{"level":754},[2094],{"text":2095,"type":740},"How Not to Be a Statistic ",{"type":736,"content":2097},[2098,2100,2107],{"text":2099,"type":740},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":2101,"type":740,"marks":2102},"British Medical Journal",[2103,2106],{"type":745,"attrs":2104},{"href":2105,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1172},{"text":2108,"type":740}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":752,"attrs":2110,"content":2111},{"level":754},[2112,2114],{"text":2113,"type":740},"10 Ways to Plan",{"text":2115,"type":740,"marks":2116},"  ",[2117],{"type":884},{"type":736,"content":2119},[2120,2122,2129],{"text":2121,"type":740},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":2123,"type":740,"marks":2124},"holiday eating program",[2125,2128],{"type":745,"attrs":2126},{"href":2127,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1172},{"text":2130,"type":740},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":838,"content":2132},[2133,2139,2153,2159,2165,2171,2177,2191,2197,2212],{"type":841,"content":2134},[2135],{"type":736,"content":2136},[2137],{"text":2138,"type":740},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":841,"content":2140},[2141],{"type":736,"content":2142},[2143,2145,2152],{"text":2144,"type":740},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":2146,"type":740,"marks":2147},"your brain can register that you are satisfied",[2148,2151],{"type":745,"attrs":2149},{"href":2150,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1172},{"text":2077,"type":740},{"type":841,"content":2154},[2155],{"type":736,"content":2156},[2157],{"text":2158,"type":740},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":841,"content":2160},[2161],{"type":736,"content":2162},[2163],{"text":2164,"type":740},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":841,"content":2166},[2167],{"type":736,"content":2168},[2169],{"text":2170,"type":740},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":841,"content":2172},[2173],{"type":736,"content":2174},[2175],{"text":2176,"type":740},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":841,"content":2178},[2179],{"type":736,"content":2180},[2181,2183,2189],{"text":2182,"type":740},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":2184,"type":740,"marks":2185},"FightCamp Workout",[2186,2188],{"type":745,"attrs":2187},{"href":1037,"uuid":48,"anchor":48,"target":748,"linktype":13},{"type":1172},{"text":2190,"type":740},".",{"type":841,"content":2192},[2193],{"type":736,"content":2194},[2195],{"text":2196,"type":740},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":841,"content":2198},[2199],{"type":736,"content":2200},[2201,2203,2210],{"text":2202,"type":740},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":2204,"type":740,"marks":2205},"stress break",[2206,2209],{"type":745,"attrs":2207},{"href":2208,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1172},{"text":2211,"type":740}," on your calendar, and take it.",{"type":841,"content":2213},[2214],{"type":736,"content":2215},[2216,2218,2225],{"text":2217,"type":740},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":2219,"type":740,"marks":2220},"FightCamp Community",[2221,2224],{"type":745,"attrs":2222},{"href":2223,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1172},{"text":2226,"type":740}," to be different from the rest if you still need to. ",{"type":752,"attrs":2228,"content":2229},{"level":754},[2230],{"text":2231,"type":740},"The Only Way to Get Ahead is to Stay Ahead",{"type":736,"content":2233},[2234,2236,2243],{"text":2235,"type":740},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":2237,"type":740,"marks":2238},"fell off or struggled",[2239,2242],{"type":745,"attrs":2240},{"href":2241,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1172},{"text":2244,"type":740}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":752,"attrs":2246,"content":2247},{"level":754},[2248],{"text":2249,"type":740},"Plan & Stay Consistent Like a Fighter",{"type":736,"content":2251},[2252,2253,2258],{"text":1263,"type":740},{"text":1265,"type":740,"marks":2254},[2255,2257],{"type":745,"attrs":2256},{"href":1269,"uuid":48,"anchor":48,"target":748,"linktype":13},{"type":1172},{"text":1273,"type":740},{"type":736,"content":2260},[2261],{"text":2000,"type":740},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2263,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2268,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2264,"component":118,"meta_info":2265,"meta_title":7,"block_image":2266,"cover_image":2267,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":2272,"title":2273,"plugin":43,"description":2274},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":2276,"alt":2277,"name":7,"focus":7,"title":2277,"filename":2278,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1081],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":2289,"created_at":2290,"published_at":2291,"updated_at":2292,"id":2293,"uuid":2294,"content":2295,"slug":2587,"full_slug":2588,"sort_by_date":48,"position":2589,"tag_list":2590,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2591,"first_published_at":2291,"release_id":48,"lang":60,"path":1085,"alternates":2592,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":2296,"faqs":2297,"title":2289,"topic":2310,"author":2325,"content":2326,"category":2569,"schedule":2577,"component":1069,"meta_info":2578,"cover_image":2582,"description":2581,"contributors":2586},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2298,2302,2306],{"_uid":2299,"answer":2300,"question":2301,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":2303,"answer":2304,"question":2305,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":2307,"answer":2308,"question":2309,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2311,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2323,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2312,"component":39,"meta_info":2320,"block_image":2321,"cover_image":2322,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2313,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2318,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2319,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2314,"component":118,"meta_info":2315,"meta_title":7,"block_image":2316,"cover_image":2317,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":733,"content":2327},[2328,2332,2344,2348,2353,2365,2377,2396,2404,2416,2421,2447,2457,2462,2466,2471,2483,2488,2492,2497,2501,2506,2517,2522,2532,2544,2555,2560],{"type":736,"content":2329},[2330],{"text":2331,"type":740},"Have you been waiting for permission to take more naps? Here it is.",{"type":736,"content":2333},[2334,2336,2342],{"text":2335,"type":740},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2337,"type":740,"marks":2338},"muscle recovery",[2339],{"type":745,"attrs":2340},{"href":2341,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2343,"type":740},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":736,"content":2345},[2346],{"text":2347,"type":740},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":752,"attrs":2349,"content":2350},{"level":754},[2351],{"text":2352,"type":740},"How Does Napping Help Boxing Performance?",{"type":798,"attrs":2354},{"id":2355,"body":2356},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2357],{"url":2358,"_uid":2359,"image":2360,"component":835,"copyright_details":2364},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2361,"alt":2362,"name":7,"focus":48,"title":2362,"filename":2363,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":736,"content":2366},[2367,2369,2375],{"text":2368,"type":740},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":2370,"type":740,"marks":2371},"10 minutes of sleep",[2372],{"type":745,"attrs":2373},{"href":2374,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2376,"type":740}," can hold many benefits for the body and mind.",{"type":736,"content":2378},[2379,2381,2387,2389,2394],{"text":2380,"type":740},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2382,"type":740,"marks":2383},"Dr. Amy Bender",[2384],{"type":745,"attrs":2385},{"href":2386,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2388,"type":740}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":772,"type":740,"marks":2390},[2391],{"type":745,"attrs":2392},{"href":2393,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2395,"type":740},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":798,"attrs":2397},{"id":2355,"body":2398},[2399],{"_uid":2400,"text":2401,"image":2402,"author":706,"component":2403},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":736,"content":2405},[2406,2408,2414],{"text":2407,"type":740},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2409,"type":740,"marks":2410},"interview with CBS Sports",[2411],{"type":745,"attrs":2412},{"href":2413,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2415,"type":740},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":752,"attrs":2417,"content":2418},{"level":754},[2419],{"text":2420,"type":740},"Benefits of Napping",{"type":838,"content":2422},[2423,2429,2435,2441],{"type":841,"content":2424},[2425],{"type":736,"content":2426},[2427],{"text":2428,"type":740},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":841,"content":2430},[2431],{"type":736,"content":2432},[2433],{"text":2434,"type":740},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":841,"content":2436},[2437],{"type":736,"content":2438},[2439],{"text":2440,"type":740},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":841,"content":2442},[2443],{"type":736,"content":2444},[2445],{"text":2446,"type":740},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":798,"attrs":2448},{"id":2355,"body":2449},[2450],{"url":2451,"_uid":2452,"image":2453,"component":835,"copyright_details":2456},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2454,"alt":2362,"name":7,"focus":48,"title":2362,"filename":2455,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":752,"attrs":2458,"content":2459},{"level":754},[2460],{"text":2461,"type":740},"The Art of a Successful Snooze",{"type":736,"content":2463},[2464],{"text":2465,"type":740},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":752,"attrs":2467,"content":2468},{"level":822},[2469],{"text":2470,"type":740},"Timing",{"type":736,"content":2472},[2473,2475,2481],{"text":2474,"type":740},"The ideal time for a nap is ",{"text":2476,"type":740,"marks":2477},"early afternoon",[2478],{"type":745,"attrs":2479},{"href":2480,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":2482,"type":740},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":752,"attrs":2484,"content":2485},{"level":822},[2486],{"text":2487,"type":740},"Length ",{"type":736,"content":2489},[2490],{"text":2491,"type":740},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":752,"attrs":2493,"content":2494},{"level":822},[2495],{"text":2496,"type":740},"Setting",{"type":736,"content":2498},[2499],{"text":2500,"type":740},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":752,"attrs":2502,"content":2503},{"level":822},[2504],{"text":2505,"type":740},"Scheduling",{"type":736,"content":2507},[2508,2510,2515],{"text":2509,"type":740},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2511,"type":740,"marks":2512},"Dr. Bender recommends",[2513],{"type":745,"attrs":2514},{"href":2386,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":2516,"type":740}," an extended nap length of around 90 minutes for athletes.",{"type":752,"attrs":2518,"content":2519},{"level":754},[2520],{"text":2521,"type":740},"Dreaming of Greatness",{"type":798,"attrs":2523},{"id":2355,"body":2524},[2525],{"url":2526,"_uid":2527,"image":2528,"component":835,"copyright_details":2531},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2529,"alt":2362,"name":7,"focus":48,"title":2362,"filename":2530,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":736,"content":2533},[2534,2536,2542],{"text":2535,"type":740},"Boxing training is all about making ",{"text":2537,"type":740,"marks":2538},"healthy lifestyle choices",[2539],{"type":745,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2543,"type":740},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":736,"content":2545},[2546,2548,2553],{"text":2547,"type":740},"When you’re training hard, remember that ",{"text":780,"type":740,"marks":2549},[2550],{"type":745,"attrs":2551},{"href":2552,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2554,"type":740}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":752,"attrs":2556,"content":2557},{"level":754},[2558],{"text":2559,"type":740},"Train Like a Fighter",{"type":736,"content":2561},[2562,2563,2567],{"text":1263,"type":740},{"text":1265,"type":740,"marks":2564},[2565],{"type":745,"attrs":2566},{"href":1269,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":2568,"type":740}," 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":2570,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2575,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2576,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2571,"component":118,"meta_info":2572,"meta_title":7,"block_image":2573,"cover_image":2574,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2579,"title":2580,"plugin":43,"description":2581},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2583,"alt":2584,"name":7,"focus":48,"title":2584,"filename":2585,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1081],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2594,"created_at":2595,"published_at":2596,"updated_at":2597,"id":2598,"uuid":2599,"content":2600,"slug":2804,"full_slug":2805,"sort_by_date":48,"position":2806,"tag_list":2807,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2808,"first_published_at":2809,"release_id":48,"lang":60,"path":1085,"alternates":2810,"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":2601,"faqs":2602,"title":2594,"topic":2611,"author":1363,"content":2626,"category":2787,"schedule":2795,"component":1069,"meta_info":2796,"cover_image":2800,"description":2799,"contributors":2803},"6218a961-b18f-4ab0-8901-a897312c5183",[2603,2607],{"_uid":2604,"answer":2605,"question":2606,"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":2608,"answer":2609,"question":2610,"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":2612,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2624,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2625,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2613,"component":39,"meta_info":2621,"block_image":2622,"cover_image":2623,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2614,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2619,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2620,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2615,"component":118,"meta_info":2616,"meta_title":7,"block_image":2617,"cover_image":2618,"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":733,"content":2627},[2628,2640,2645,2657,2661,2666,2670,2675,2686,2690,2695,2705,2710,2720,2724,2729,2733,2738,2748,2752,2761,2765,2770,2774,2778],{"type":736,"content":2629},[2630,2632,2638],{"text":2631,"type":740},"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":2633,"type":740,"marks":2634},"Thanksgiving recipes",[2635],{"type":745,"attrs":2636},{"href":2637,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":2639,"type":740}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":752,"attrs":2641,"content":2642},{"level":822},[2643],{"text":2644,"type":740},"Make Plants the Center of Your Plate",{"type":798,"attrs":2646},{"id":2647,"body":2648},"ab478b06-2860-413f-8e11-7bcdb65169f4",[2649],{"url":2650,"_uid":2651,"image":2652,"component":835,"copyright_details":2656},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":2653,"alt":2654,"name":7,"focus":7,"title":2654,"filename":2655,"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":736,"content":2658},[2659],{"text":2660,"type":740},"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":752,"attrs":2662,"content":2663},{"level":822},[2664],{"text":2665,"type":740},"Swap Dairy for Dairy-free Alternatives",{"type":736,"content":2667},[2668],{"text":2669,"type":740},"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":752,"attrs":2671,"content":2672},{"level":822},[2673],{"text":2674,"type":740},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":798,"attrs":2676},{"id":2647,"body":2677},[2678],{"url":2679,"_uid":2680,"image":2681,"component":835,"copyright_details":2685},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":2682,"alt":2683,"name":7,"focus":7,"title":2683,"filename":2684,"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":736,"content":2687},[2688],{"text":2689,"type":740},"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":752,"attrs":2691,"content":2692},{"level":822},[2693],{"text":2694,"type":740},"Swap Butter for Olive Oil ",{"type":736,"content":2696},[2697,2699,2703],{"text":2698,"type":740},"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":1872,"type":740,"marks":2700},[2701],{"type":745,"attrs":2702},{"href":1876,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":2704,"type":740},"”) which promote heart health and lower inflammation. ",{"type":752,"attrs":2706,"content":2707},{"level":822},[2708],{"text":2709,"type":740},"Skip the Bread",{"type":798,"attrs":2711},{"id":2647,"body":2712},[2713],{"url":2714,"_uid":2715,"image":2716,"component":835,"copyright_details":2719},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":2717,"alt":2683,"name":7,"focus":7,"title":2683,"filename":2718,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":736,"content":2721},[2722],{"text":2723,"type":740},"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":752,"attrs":2725,"content":2726},{"level":822},[2727],{"text":2728,"type":740},"Use the “Healthy Plate” Guide",{"type":736,"content":2730},[2731],{"text":2732,"type":740},"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":752,"attrs":2734,"content":2735},{"level":822},[2736],{"text":2737,"type":740},"Try Sampling Desserts",{"type":798,"attrs":2739},{"id":2647,"body":2740},[2741],{"url":2742,"_uid":2743,"image":2744,"component":835,"copyright_details":2747},{"id":7,"url":7,"linktype":1386,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":2745,"alt":2683,"name":7,"focus":7,"title":2683,"filename":2746,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":736,"content":2749},[2750],{"text":2751,"type":740},"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":752,"attrs":2753,"content":2754},{"level":822},[2755,2757],{"text":2756,"type":740},"Don’t Try to “Save Your Appetite”",{"text":2758,"type":740,"marks":2759}," ",[2760],{"type":884},{"type":736,"content":2762},[2763],{"text":2764,"type":740},"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":752,"attrs":2766,"content":2767},{"level":754},[2768],{"text":2769,"type":740},"Putting Your Health First ",{"type":736,"content":2771},[2772],{"text":2773,"type":740},"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":752,"attrs":2775,"content":2776},{"level":754},[2777],{"text":1988,"type":740},{"type":736,"content":2779},[2780,2781,2785],{"text":1263,"type":740},{"text":1265,"type":740,"marks":2782},[2783],{"type":745,"attrs":2784},{"href":1269,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":2786,"type":740}," 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":2788,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2793,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2789,"component":118,"meta_info":2790,"meta_title":7,"block_image":2791,"cover_image":2792,"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":2797,"title":2798,"plugin":43,"description":2799},"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":2801,"alt":2683,"name":7,"focus":7,"title":2683,"filename":2802,"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,[1081],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":2812,"created_at":2813,"published_at":2814,"updated_at":2815,"id":2816,"uuid":2817,"content":2818,"slug":2979,"full_slug":2980,"sort_by_date":48,"position":2981,"tag_list":2982,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2983,"first_published_at":2984,"release_id":48,"lang":60,"path":1085,"alternates":2985,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":2819,"faqs":2820,"title":2812,"topic":2829,"author":2844,"content":2845,"category":2960,"schedule":2968,"component":1069,"meta_info":2969,"cover_image":2973,"description":2977,"contributors":2978},"357626bb-6aad-48f7-8c87-99219b73aed0",[2821,2825],{"_uid":2822,"answer":2823,"question":2824,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":2826,"answer":2827,"question":2828,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2830,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2842,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2843,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2831,"component":39,"meta_info":2839,"block_image":2840,"cover_image":2841,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2832,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2837,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2838,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2833,"component":118,"meta_info":2834,"meta_title":7,"block_image":2835,"cover_image":2836,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":733,"content":2846},[2847,2851,2855,2868,2872,2875,2880,2894,2918,2941,2945,2956],{"type":736,"content":2848},[2849],{"text":2850,"type":740},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":752,"attrs":2852,"content":2853},{"level":754},[2854],{"text":2824,"type":740},{"type":736,"content":2856},[2857,2859,2866],{"text":2858,"type":740},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":2860,"type":740,"marks":2861},"FightCamp app",[2862,2865],{"type":745,"attrs":2863},{"href":1037,"uuid":48,"anchor":48,"custom":2864,"target":748,"linktype":13},{},{"type":1172},{"text":2867,"type":740}," are all examples of fitness goals.",{"type":752,"attrs":2869,"content":2870},{"level":754},[2871],{"text":2828,"type":740},{"type":736,"content":2873},[2874],{"text":2827,"type":740},{"type":752,"attrs":2876,"content":2877},{"level":754},[2878],{"text":2879,"type":740},"Setting Your Goals",{"type":736,"content":2881},[2882,2884,2892],{"text":2883,"type":740},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":2885,"type":740,"marks":2886},"SMART goals",[2887,2891],{"type":745,"attrs":2888},{"href":2889,"uuid":48,"anchor":48,"custom":2890,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1172},{"text":2893,"type":740}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":736,"content":2895},[2896,2898,2906,2908,2916],{"text":2897,"type":740},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":2899,"type":740,"marks":2900},"accountability partners",[2901,2905],{"type":745,"attrs":2902},{"href":2903,"uuid":48,"anchor":48,"custom":2904,"target":748,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1172},{"text":2907,"type":740},". People who have someone they are accountable to are ",{"text":2909,"type":740,"marks":2910},"95% more likely to hit their goals",[2911,2915],{"type":745,"attrs":2912},{"href":2913,"uuid":48,"anchor":48,"custom":2914,"target":748,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":1172},{"text":2917,"type":740},". ",{"type":736,"content":2919},[2920,2922,2929,2931,2939],{"text":2921,"type":740},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":2219,"type":740,"marks":2923},[2924,2928],{"type":745,"attrs":2925},{"href":2926,"uuid":48,"anchor":48,"custom":2927,"target":748,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1172},{"text":2930,"type":740}," and tag the ",{"text":2932,"type":740,"marks":2933},"Trainers",[2934,2938],{"type":745,"attrs":2935},{"href":2936,"uuid":48,"anchor":48,"custom":2937,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1172},{"text":2940,"type":740}," and me and we’ll help you stay accountable. ",{"type":752,"attrs":2942,"content":2943},{"level":754},[2944],{"text":2559,"type":740},{"type":736,"content":2946},[2947,2948,2954],{"text":1263,"type":740},{"text":1265,"type":740,"marks":2949},[2950,2953],{"type":745,"attrs":2951},{"href":1269,"uuid":48,"anchor":48,"custom":2952,"target":748,"linktype":13},{},{"type":1172},{"text":2955,"type":740}," 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":736,"content":2957},[2958],{"text":2959,"type":740},"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":2961,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2966,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2967,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2962,"component":118,"meta_info":2963,"meta_title":7,"block_image":2964,"cover_image":2965,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":2970,"title":2971,"plugin":43,"description":2972},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. 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