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They are made from building blocks of sugar, and upon digestion, get broken down into their simplest form, known as glucose. Glucose is the one and only source of energy for the body; including the brain, muscles, and cells. In fact, in order to function properly, your brain requires a continuous supply of energy and roughly 120 grams of glucose per day.","WHAT ARE CARBOHYDRATES?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"7dfd5312-e67f-43fd-9135-fc9bfe2f1ce3","If you don't eat enough carbohydrates, you will not only feel extremely fatigued, but you may also experience weakness, brain fog, and have difficulty concentrating. Those who follow a very low-carbohydrate diet (looking at you, keto) are essentially starving the body from its primary source of fuel and forcing it to convert fat or protein into glucose, a process known as gluconeogenesis. This unnatural process puts your body, and your liver, under a large amount of stress.","What happens to your body when you don't eat enough carbohydrates?",{"_uid":676,"answer":677,"question":678,"component":670},"24765c9c-7809-4f93-b4b2-99a067bd2fd6","Besides fueling our brain, carbohydrates also fuel our muscles. That’s because they get converted into glycogen, a form of energy stored in muscles. Glycogen is essential for powering our boxing workouts and throwing continuous punches in the ring. In fact, ​​carbohydrates are an indispensable energy source for high-intensity performance as they are the nutrients that are most efficiently metabolized by the body--and they can be broken down rapidly enough to provide energy during periods of high-intensity exercise, such as boxing. One study suggested that approximately 50-60% of the energy consumed in 1 to 4 hours of continuous exercise is derived from carbohydrates.","WHY DO BOXERS NEED CARBOHYDRATES?",{"_uid":680,"answer":681,"question":682,"component":670},"4e804c04-56ae-429e-8d91-dcaf3c3f7451","When we first introduced how to eat like a boxer, we went over the adequate ranges of macronutrients for a balanced diet. Carbohydrates, the providers of energy, should account for at least 50-65% of a boxer’s total caloric intake. The American College of Sports Medicine recommends consuming between 6-10 grams of carbohydrates per kilogram of body weight, meaning that a 180-pound boxer (82 kilograms) would need roughly 492 to 820 grams of carbohydrates per day in their diet. Keep in mind that a professional boxer’s caloric needs will often be much higher than a non-athlete. An easy guideline to follow is to fill roughly three-fourths of your plate with carbohydrate-rich foods: one-fourth with whole grains, and two-fourths (the rest) from fruits and vegetables.","HOW MANY CARBOHYDRATES SHOULD A BOXER EAT?",{"_uid":684,"answer":685,"question":686,"component":670},"ae54c409-b578-4b6b-a00f-ec8c0aa842f1","Consuming adequate amounts of carbohydrates improves sports performance and endurance, speeds recovery, and prevents muscle breakdown (known as muscle sparing) after a workout. Research indicates that a low-carbohydrate diet lowers an athlete’s ability to sustain high-intensity exercise levels, increases risk for skeletal muscle damage during training, and reduces glycogen stores, resulting in fatigue and slower recovery. If a boxer or athlete lowers their carbohydrate intake, they could be putting themselves at an increased risk of injury during training or competition, as well as detrimentally affecting their ability to perform athletically and sustain their energy.","WHAT HAPPENS IF A BOXER LOWERS CARBOHYDRATE INTAKE?",{"_uid":688,"answer":689,"question":690,"component":670},"533c68d5-c232-4d82-a51f-27ea89df5dec","Boxers and athletes should eat carbohydrates both before and after physical activity. Before working out or training, carbohydrates are needed to increase muscle glycogen stores which will enhance exercise performance. It’s recommended that boxers consume a carbohydrate-rich meal or snack three to four hours before exercise. After a workout, boxers and athletes need to replenish their glycogen stores by consuming a meal or snack that contains both carbohydrates (0.2 grams of kilogram per body weight) and protein (0.8 grams per kilogram of body weight), usually within two to four hours following a workout. This increases protein synthesis (muscle building) and enhances muscle glycogen storage for a more rapid recovery.","WHEN SHOULD BOXERS EAT CARBOHYDRATES?",{"_uid":692,"answer":693,"question":694,"component":670},"c8c7031c-1383-466e-85cf-9be08146341f","Some of the most nutritious foods in the world contain carbohydrates: fruits, vegetables, whole grains, and legumes. At the same time, so do some of the most unhealthy foods: french fries, pizza, baked goods, pastries, refined flour products, added sugars, etc. When people say they are “cutting” or “avoiding” carbohydrates (part of the “carb phobic” world we live in), it’s important to ensure that they are only limiting their consumption of refined carbohydrates, while still keeping fruits, vegetables, whole grains, and legumes in their diet. These are some of the best and main sources of vitamins, minerals, antioxidants, and fiber in a diet. Fiber is not only essential for maintaining a healthy weight and aiding in weight loss, but it’s also needed for maintaining healthy digestion and a balanced gut microbiome.","WHICH FOODS CONTAIN CARBOHYDRATES?",{"_uid":696,"answer":697,"question":698,"component":670},"47221d68-0bf2-425f-b64c-92499d2b7d78","The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains such as brown rice, quinoa, farro, oats and whole wheat products, whole fruits and vegetables, and legumes such as beans, chickpeas, lentils, and peas. These foods provide high concentrations of vitamins, minerals, fiber, and a host of important phytonutrients. Fruits and vegetables are especially important for boxers, as they are sources of antioxidants that can reduce inflammation following physical activity. In fact, several studies have shown tart cherry to significantly lower muscle pain, muscle soreness, and inflammation in athletes.","WHAT CARBOHYDRATES SHOULD BOXERS EAT?",{"_uid":700,"answer":701,"question":702,"component":670},"3b3152af-c9b5-4bba-9e41-3bb5399215ce","Non-nutritious sources of carbohydrates include refined grains such as white rice, refined flour products such as white bread, white pasta, pastries, and baked goods, along with added sugars found in sugar-sweetened beverages, candy, sweets, and other highly processed or refined foods. These foods contain easily digested carbohydrates that raise blood sugar levels, increase fat production, and can promote weight gain, diabetes, and heart disease.","WHAT CARBOHYDRATES SHOULD BOXERS AVOID?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":704,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":706,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":736,"full_slug":737,"sort_by_date":48,"position":501,"tag_list":738,"is_startpage":9,"parent_id":739,"meta_data":48,"group_id":740,"first_published_at":741,"release_id":48,"lang":60,"path":48,"alternates":742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":726,"_uid":727,"name":728,"photo":729,"component":732,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":733,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":734,"social_link_instagram":735,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":730,"alt":728,"name":728,"focus":48,"title":728,"filename":731,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":744,"content":745},"doc",[746,752,758,772,802,808,820,844,848,879,884,893,926,930,978,982,986,991,1000,1016,1021,1030,1033,1082,1088],{"type":747,"content":748},"paragraph",[749],{"text":750,"type":751},"“Carbs are bad for you”... “Carbs make you gain weight.” Let’s face it, when it comes to diets, carbohydrates have a bad rep. Yet, they consist of some of the healthiest foods in the world, and they include some of the best foods for weight loss. Surprised? You’re about to get a whole new look on carbohydrates and why they should be an integral part of a boxer’s diet.","text",{"type":753,"attrs":754,"content":756},"heading",{"level":755},2,[757],{"text":669,"type":751},{"type":747,"content":759},[760,762,770],{"text":761,"type":751},"Carbohydrates are one of the three essential macronutrients in a complete balanced diet. They are made from building blocks of sugar, and upon digestion, get broken down into their simplest form, known as glucose. Glucose is the one and only source of energy for the body; including the brain, muscles, and cells. In fact, in order to function properly, your brain requires a continuous supply of energy and roughly 120 grams of glucose per day (",{"text":763,"type":751,"marks":764},"Source",[765],{"type":766,"attrs":767},"link",{"href":768,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900881/","_blank",{"text":771,"type":751},").",{"type":747,"content":773},[774,776,781,783,789,795,800],{"text":775,"type":751},"So what happens if you deprive your body from its main source of energy? You will not only feel extremely fatigued, but you may also experience weakness, brain fog, and have difficulty concentrating (",{"text":763,"type":751,"marks":777},[778],{"type":766,"attrs":779},{"href":780,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://www.sciencedirect.com/science/article/abs/pii/S0195666308005515?via%3Dihub",{"text":782,"type":751},"). Those who follow a very low-carbohydrate diet (looking at you, keto) are essentially starving the body from its primary source of fuel and forcing it to convert fat or ",{"text":784,"type":751,"marks":785}," ",[786],{"type":787,"attrs":788},"styled",{"class":7},{"text":790,"type":751,"marks":791},"protein",[792],{"type":766,"attrs":793},{"href":794,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":796,"type":751,"marks":797},"  ",[798],{"type":787,"attrs":799},{"class":7},{"text":801,"type":751},"into glucose, a process known as gluconeogenesis. This unnatural process puts your body, and your liver, under a large amount of stress.",{"type":753,"attrs":803,"content":804},{"level":755},[805,806],{"text":678,"type":751},{"type":807},"hard_break",{"type":809,"attrs":810},"blok",{"id":811,"body":812},"d25752f1-39d7-4438-9385-fb18f02e5031",[813],{"_uid":814,"image":815,"component":819},"i-0c38973d-19a6-4fd5-9198-1fab6adbeaa7",{"id":816,"alt":817,"name":7,"focus":48,"title":817,"filename":818,"copyright":7,"fieldtype":50},3443066,"Why Boxer's Need Carbs In Their Diet","https://a.storyblok.com/f/115220/1380x700/2ff44903c3/why_boxers_need_carbs.jpg","content_image",{"type":747,"content":821},[822,824,829,831,836,838,843],{"text":823,"type":751},"Besides fueling our brain, carbohydrates also fuel our muscles. That’s because they get converted into glycogen, a form of energy stored in muscles. Glycogen is essential for powering our boxing workouts and throwing continuous punches in the ring (",{"text":763,"type":751,"marks":825},[826],{"type":766,"attrs":827},{"href":828,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://journals.lww.com/nsca-scj/fulltext/2010/02000/carbohydrates,_physical_training,_and_sport.3.aspx",{"text":830,"type":751},"). In fact, ​​carbohydrates are an indispensable energy source for high-intensity performance as they are the nutrients that are most efficiently metabolized by the body--and they can be broken down rapidly enough to provide energy during periods of high-intensity exercise, such as boxing (",{"text":763,"type":751,"marks":832},[833],{"type":766,"attrs":834},{"href":835,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/",{"text":837,"type":751},"). One study suggested that approximately 50-60% of the energy consumed in 1 to 4 hours of continuous exercise is derived from carbohydrates (",{"text":763,"type":751,"marks":839},[840],{"type":766,"attrs":841},{"href":842,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx",{"text":771,"type":751},{"type":753,"attrs":845,"content":846},{"level":755},[847],{"text":682,"type":751},{"type":747,"content":849},[850,852,856,862,864,868,873,877],{"text":851,"type":751},"When we first introduced ",{"text":784,"type":751,"marks":853},[854],{"type":787,"attrs":855},{"class":7},{"text":857,"type":751,"marks":858},"how to eat like a boxer",[859],{"type":766,"attrs":860},{"href":861,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":863,"type":751},", we went over the adequate ranges of macronutrients for a balanced diet. Carbohydrates, the providers of energy, should account for at least 50-65% of a boxer’s total caloric intake. ",{"text":784,"type":751,"marks":865},[866],{"type":787,"attrs":867},{"class":7},{"text":869,"type":751,"marks":870},"The American College of Sports Medicine",[871],{"type":766,"attrs":872},{"href":842,"uuid":48,"anchor":48,"target":769,"linktype":48},{"text":796,"type":751,"marks":874},[875],{"type":787,"attrs":876},{"class":7},{"text":878,"type":751},"recommends consuming between 6-10 grams of carbohydrates per kilogram of body weight, meaning that a 180-pound boxer (82 kilograms) would need roughly 492 to 820 grams of carbohydrates per day in their diet. Keep in mind that a professional boxer’s caloric needs will often be much higher than a non-athlete. An easy guideline to follow is to fill roughly three-fourths of your plate with carbohydrate-rich foods: one-fourth with whole grains, and two-fourths (the rest) from fruits and vegetables.",{"type":753,"attrs":880,"content":881},{"level":755},[882,883],{"text":686,"type":751},{"type":807},{"type":809,"attrs":885},{"id":811,"body":886},[887],{"_uid":888,"image":889,"component":819},"i-9de822ee-daf2-431d-ae6e-c8578448000b",{"id":890,"alt":891,"name":7,"focus":48,"title":891,"filename":892,"copyright":7,"fieldtype":50},3443083,"Effects of lowering carb intake for boxer's","https://a.storyblok.com/f/115220/1380x700/aa7925ae62/lowering_carb_intake_for_boxers.jpg",{"type":747,"content":894},[895,897,902,904,909,911,917,918,924],{"text":896,"type":751},"Consuming adequate amounts of carbohydrates improves sports performance and endurance, speeds recovery, and prevents muscle breakdown (known as muscle sparing) after a workout (",{"text":763,"type":751,"marks":898},[899],{"type":766,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/",{"text":903,"type":751},"). Research indicates that a low-carbohydrate diet lowers an athlete’s ability to sustain high-intensity exercise levels, increases risk for skeletal muscle damage during training, and reduces glycogen stores, resulting in fatigue and slower recovery (Sources ",{"text":905,"type":751,"marks":906},"1",[907],{"type":766,"attrs":908},{"href":835,"uuid":48,"anchor":48,"target":769,"linktype":48},{"text":910,"type":751},", ",{"text":912,"type":751,"marks":913},"2",[914],{"type":766,"attrs":915},{"href":916,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/25454292/",{"text":910,"type":751},{"text":919,"type":751,"marks":920},"3",[921],{"type":766,"attrs":922},{"href":923,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672006/",{"text":925,"type":751},"). If a boxer or athlete lowers their carbohydrate intake, they could be putting themselves at an increased risk of injury during training or competition, as well as detrimentally affecting their ability to perform athletically and sustain their energy.",{"type":753,"attrs":927,"content":928},{"level":755},[929],{"text":690,"type":751},{"type":747,"content":931},[932,934,938,944,948,950,955,957,963,965,970,972,977],{"text":933,"type":751},"Boxers and athletes should eat carbohydrates both before and after physical activity. ",{"text":784,"type":751,"marks":935},[936],{"type":787,"attrs":937},{"class":7},{"text":939,"type":751,"marks":940},"Before working out",[941],{"type":766,"attrs":942},{"href":943,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout",{"text":796,"type":751,"marks":945},[946],{"type":787,"attrs":947},{"class":7},{"text":949,"type":751},"or training, carbohydrates are needed to increase muscle glycogen stores which will enhance exercise performance. It’s recommended that boxers consume a carbohydrate-rich meal or snack three to four hours before exercise (",{"text":763,"type":751,"marks":951},[952],{"type":766,"attrs":953},{"href":954,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/14971431/",{"text":956,"type":751},"). ",{"text":958,"type":751,"marks":959},"After a workout",[960],{"type":766,"attrs":961},{"href":962,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-after-a-boxing-workout",{"text":964,"type":751},", boxers and athletes need to replenish their glycogen stores by consuming a meal or snack that contains both carbohydrates (0.2 grams of kilogram per body weight) and protein (0.8 grams per kilogram of body weight), usually within two to four hours following a workout. This increases protein synthesis (muscle building) and enhances muscle glycogen storage for a more rapid recovery (Source ",{"text":905,"type":751,"marks":966},[967],{"type":766,"attrs":968},{"href":969,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/",{"text":971,"type":751}," & ",{"text":912,"type":751,"marks":973},[974],{"type":766,"attrs":975},{"href":976,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://jandonline.org/article/S0002-8223(00)00428-4/fulltext",{"text":771,"type":751},{"type":753,"attrs":979,"content":980},{"level":755},[981],{"text":694,"type":751},{"type":747,"content":983},[984],{"text":985,"type":751},"Some of the most nutritious foods in the world contain carbohydrates: fruits, vegetables, whole grains, and legumes. At the same time, so do some of the most unhealthy foods: french fries, pizza, baked goods, pastries, refined flour products, added sugars, etc. When people say they are “cutting” or “avoiding” carbohydrates (part of the “carb phobic” world we live in), it’s important to ensure that they are only limiting their consumption of refined carbohydrates, while still keeping fruits, vegetables, whole grains, and legumes in their diet. These are some of the best and main sources of vitamins, minerals, antioxidants, and fiber in a diet. Fiber is not only essential for maintaining a healthy weight and aiding in weight loss but it’s also needed for maintaining healthy digestion and a balanced gut microbiome.",{"type":753,"attrs":987,"content":988},{"level":755},[989,990],{"text":698,"type":751},{"type":807},{"type":809,"attrs":992},{"id":811,"body":993},[994],{"_uid":995,"image":996,"component":819},"i-cff3a7a2-3288-4d9c-a4c7-57036a6fccf9",{"id":997,"alt":998,"name":7,"focus":48,"title":998,"filename":999,"copyright":7,"fieldtype":50},3443084,"Carbs Boxer's Should Eat","https://a.storyblok.com/f/115220/1380x700/121f7d3794/carbs_boxers_should_eat.png",{"type":747,"content":1001},[1002,1004,1009,1010,1015],{"text":1003,"type":751},"The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains such as brown rice, quinoa, farro, oats and whole wheat products, whole fruits and vegetables, and legumes such as beans, chickpeas, lentils, and peas. These foods provide high concentrations of vitamins, minerals, fiber, and a host of important phytonutrients. Fruits and vegetables are especially important for boxers, as they are sources of antioxidants that can reduce inflammation following physical activity. In fact, several studies have shown tart cherries to significantly lower muscle pain, muscle soreness, and inflammation in athletes (Source ",{"text":905,"type":751,"marks":1005},[1006],{"type":766,"attrs":1007},{"href":1008,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/31986108/",{"text":971,"type":751},{"text":912,"type":751,"marks":1011},[1012],{"type":766,"attrs":1013},{"href":1014,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://journals.lww.com/acsm-csmr/Fulltext/2017/07000/Tart_Cherry_Juice_in_Athletes__A_Literature_Review.11.aspx",{"text":771,"type":751},{"type":753,"attrs":1017,"content":1018},{"level":755},[1019,1020],{"text":702,"type":751},{"type":807},{"type":809,"attrs":1022},{"id":811,"body":1023},[1024],{"_uid":1025,"image":1026,"component":819},"i-d45c1504-5a81-4bfa-bc2b-34c41eed3f91",{"id":1027,"alt":1028,"name":7,"focus":48,"title":1028,"filename":1029,"copyright":7,"fieldtype":50},3443085,"Carbs Boxer's Should Avoid Eating","https://a.storyblok.com/f/115220/1380x700/c6e456d5f7/carbs_boxers_should_avoid.jpg",{"type":747,"content":1031},[1032],{"text":701,"type":751},{"type":747,"content":1034},[1035,1037,1041,1047,1049,1053,1059,1063,1065,1069,1075,1076,1080],{"text":1036,"type":751},"To learn more about how you can enhance your",{"text":796,"type":751,"marks":1038},[1039],{"type":787,"attrs":1040},{"class":7},{"text":1042,"type":751,"marks":1043},"boxing and kickboxing training",[1044],{"type":766,"attrs":1045},{"href":1046,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1048,"type":751},", maintain a healthy and balanced lifestyle and improve your workout performance at-home and in the ring, visit the FightCamp ",{"text":784,"type":751,"marks":1050},[1051],{"type":787,"attrs":1052},{"class":7},{"text":1054,"type":751,"marks":1055},"YouTube Channel",[1056],{"type":766,"attrs":1057},{"href":1058,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://bit.ly/3oYefXf",{"text":796,"type":751,"marks":1060},[1061],{"type":787,"attrs":1062},{"class":7},{"text":1064,"type":751},"and",{"text":796,"type":751,"marks":1066},[1067],{"type":787,"attrs":1068},{"class":7},{"text":1070,"type":751,"marks":1071},"Blog",[1072],{"type":766,"attrs":1073},{"href":1074,"uuid":48,"anchor":48,"target":769,"linktype":48},"https://blog.joinfightcamp.com/",{"text":784,"type":751},{"text":784,"type":751,"marks":1077},[1078],{"type":787,"attrs":1079},{"class":7},{"text":1081,"type":751},"to get pro tips, drills, and exercises to keep you in fighting shape.",{"type":753,"attrs":1083,"content":1085},{"level":1084},3,[1086],{"text":1087,"type":751},"Related Articles",{"type":747,"content":1089},[1090,1096,1097,1102,1103,1108,1109,1115,1116],{"text":1091,"type":751,"marks":1092},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet",[1093],{"type":766,"attrs":1094},{"href":1095,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-nutrition-101-a-dietitian-s-guide-to-a-boxer-s-diet",{"type":807},{"text":1098,"type":751,"marks":1099},"A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)",[1100],{"type":766,"attrs":1101},{"href":861,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":807},{"text":1104,"type":751,"marks":1105},"How Much Protein A Boxer Needs | Explained by a Dietitian",[1106],{"type":766,"attrs":1107},{"href":794,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":807},{"text":1110,"type":751,"marks":1111},"BEST Boxing Diet Plan",[1112],{"type":766,"attrs":1113},{"href":1114,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"type":807},{"text":1117,"type":751,"marks":1118},"A Boxer’s Diet Plan [For Beginners]",[1119],{"type":766,"attrs":1120},{"href":943,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1122,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1127,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1128,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1123,"component":118,"meta_info":1124,"meta_title":7,"block_image":1125,"cover_image":1126,"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},[],[],"2021-10-11 00:00","article",{"_uid":1132,"title":1133,"plugin":43,"description":1134},"c1850ce8-a43a-402d-80c9-d92feb57cc48","Why Boxers Should Never Ditch Carbohydrates From Their Diet","A Registered Dietitian explains why boxers need carbs, how much they should consume, and the implications of a low-carbohydrate diet on boxing performance.",{"id":1136,"alt":657,"name":7,"focus":48,"title":657,"filename":1137,"copyright":7,"fieldtype":50},3443062,"https://a.storyblok.com/f/115220/2400x990/a9c1c60219/importance-of-carbs-for-boxers.jpg",[],[],"importance-of-carbs-for-boxers-explained-by-a-dietitian","blogs/importance-of-carbs-for-boxers-explained-by-a-dietitian",-620,[],60887917,"c244ebe0-820b-4984-a9e1-a13cd0b7357d","2021-10-11T05:57:00.000Z","wellness/{{story.slug}}",[],["Reactive",1150],[1151,1663,2371,2581,2758,2978],{"name":1152,"created_at":1153,"published_at":1154,"updated_at":1155,"id":1156,"uuid":1157,"content":1158,"slug":1655,"full_slug":1656,"sort_by_date":48,"position":1657,"tag_list":1658,"is_startpage":9,"parent_id":1144,"meta_data":48,"group_id":1660,"first_published_at":1661,"release_id":48,"lang":60,"path":1147,"alternates":1662,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1159,"faqs":1160,"title":1152,"topic":1181,"author":724,"content":1196,"category":1637,"schedule":1645,"component":1130,"meta_info":1646,"cover_image":1650,"description":1653,"contributors":1654},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1161,1165,1169,1173,1177],{"_uid":1162,"answer":1163,"question":1164,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1166,"answer":1167,"question":1168,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1170,"answer":1171,"question":1172,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1174,"answer":1175,"question":1176,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1178,"answer":1179,"question":1180,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1182,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1194,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1195,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1183,"component":39,"meta_info":1191,"block_image":1192,"cover_image":1193,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1184,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1189,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1190,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1185,"component":118,"meta_info":1186,"meta_title":7,"block_image":1187,"cover_image":1188,"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":744,"content":1197},[1198,1225,1238,1258,1263,1267,1272,1290,1295,1323,1328,1363,1368,1372,1376,1381,1385,1390,1394,1399,1410,1498,1503,1507,1518,1550,1555,1559,1564,1568,1573,1577,1582,1592,1620,1625],{"type":747,"content":1199},[1200,1202,1208,1209,1215,1217,1223],{"text":1201,"type":751},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1203,"type":751,"marks":1204},"cardiovascular disease",[1205],{"type":766,"attrs":1206},{"href":1207,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":910,"type":751},{"text":1210,"type":751,"marks":1211},"diabetes",[1212],{"type":766,"attrs":1213},{"href":1214,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1216,"type":751},", and some types of ",{"text":1218,"type":751,"marks":1219},"cancer",[1220],{"type":766,"attrs":1221},{"href":1222,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1224,"type":751},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":809,"attrs":1226},{"id":1227,"body":1228},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1229],{"url":1230,"_uid":1232,"image":1233,"component":819,"copyright_details":1237},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"story","i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1234,"alt":1235,"name":7,"focus":48,"title":1235,"filename":1236,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":747,"content":1239},[1240,1242,1248,1250,1256],{"text":1241,"type":751},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1243,"type":751,"marks":1244},"improve athletic performance",[1245],{"type":766,"attrs":1246},{"href":1247,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1249,"type":751},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1251,"type":751,"marks":1252},"protein needs",[1253],{"type":766,"attrs":1254},{"href":1255,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1257,"type":751}," as a boxer.",{"type":753,"attrs":1259,"content":1260},{"level":755},[1261],{"text":1262,"type":751},"How a Plant-Based Diet Supports Exercise Performance",{"type":747,"content":1264},[1265],{"text":1266,"type":751},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":753,"attrs":1268,"content":1269},{"level":1084},[1270],{"text":1271,"type":751},"Cardiovascular Health",{"type":747,"content":1273},[1274,1280,1282,1288],{"text":1275,"type":751,"marks":1276},"Research",[1277],{"type":766,"attrs":1278},{"href":1279,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1281,"type":751}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1283,"type":751,"marks":1284},"study",[1285],{"type":766,"attrs":1286},{"href":1287,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1289,"type":751}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":753,"attrs":1291,"content":1292},{"level":1084},[1293],{"text":1294,"type":751},"Inflammation",{"type":747,"content":1296},[1297,1299,1305,1307,1313,1315,1321],{"text":1298,"type":751},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1300,"type":751,"marks":1301},"antioxidants and anti-inflammatory",[1302],{"type":766,"attrs":1303},{"href":1304,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1306,"type":751}," properties, thus helping reduce systemic ",{"text":1308,"type":751,"marks":1309},"inflammation and oxidative stress",[1310],{"type":766,"attrs":1311},{"href":1312,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1314,"type":751},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1316,"type":751,"marks":1317},"exercise-induced oxidative stress",[1318],{"type":766,"attrs":1319},{"href":1320,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1322,"type":751}," and inflammation. ",{"type":753,"attrs":1324,"content":1325},{"level":1084},[1326],{"text":1327,"type":751},"Energy and Body Composition",{"type":747,"content":1329},[1330,1332,1338,1339,1345,1347,1353,1355,1361],{"text":1331,"type":751},"Plant-based diets have also been shown to effectively ",{"text":1333,"type":751,"marks":1334},"reduce body weight",[1335],{"type":766,"attrs":1336},{"href":1337,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":910,"type":751},{"text":1340,"type":751,"marks":1341},"BMI",[1342],{"type":766,"attrs":1343},{"href":1344,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1346,"type":751},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1348,"type":751,"marks":1349},"complex carbohydrates",[1350],{"type":766,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1354,"type":751},", which are essential for an athlete’s ",{"text":1356,"type":751,"marks":1357},"glycogen storage",[1358],{"type":766,"attrs":1359},{"href":1360,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1362,"type":751}," and performance. ",{"type":753,"attrs":1364,"content":1365},{"level":755},[1366],{"text":1367,"type":751},"How About Amino Acids?",{"type":747,"content":1369},[1370],{"text":1371,"type":751},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":747,"content":1373},[1374],{"text":1375,"type":751},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":753,"attrs":1377,"content":1378},{"level":755},[1379],{"text":1380,"type":751},"OK, This Sounds Great. But Where Do I Start?",{"type":747,"content":1382},[1383],{"text":1384,"type":751},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":753,"attrs":1386,"content":1387},{"level":1084},[1388],{"text":1389,"type":751},"1. Know Where to Get Your Protein From ",{"type":747,"content":1391},[1392],{"text":1393,"type":751},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":753,"attrs":1395,"content":1396},{"level":1084},[1397],{"text":1398,"type":751},"Plant-Based Protein Source & Protein Per Serving Size",{"type":809,"attrs":1400},{"id":1227,"body":1401},[1402],{"url":1403,"_uid":1404,"image":1405,"component":819,"copyright_details":1409},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1406,"alt":1407,"name":7,"focus":48,"title":1407,"filename":1408,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1411,"content":1412},"bullet_list",[1413,1420,1426,1432,1438,1444,1450,1456,1462,1468,1474,1480,1486,1492],{"type":1414,"content":1415},"list_item",[1416],{"type":747,"content":1417},[1418],{"text":1419,"type":751},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1414,"content":1421},[1422],{"type":747,"content":1423},[1424],{"text":1425,"type":751},"Tempeh (½ cup) = 15 grams",{"type":1414,"content":1427},[1428],{"type":747,"content":1429},[1430],{"text":1431,"type":751},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1414,"content":1433},[1434],{"type":747,"content":1435},[1436],{"text":1437,"type":751},"Tofu (3 oz) = 10 grams",{"type":1414,"content":1439},[1440],{"type":747,"content":1441},[1442],{"text":1443,"type":751},"Edamame (½ cup) = 9 grams",{"type":1414,"content":1445},[1446],{"type":747,"content":1447},[1448],{"text":1449,"type":751},"Lentils (½ cup) = 9 grams",{"type":1414,"content":1451},[1452],{"type":747,"content":1453},[1454],{"text":1455,"type":751},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1414,"content":1457},[1458],{"type":747,"content":1459},[1460],{"text":1461,"type":751},"Beans (½ cup) = 8 grams",{"type":1414,"content":1463},[1464],{"type":747,"content":1465},[1466],{"text":1467,"type":751},"Peanut Butter (2 tbsp) = 8 grams",{"type":1414,"content":1469},[1470],{"type":747,"content":1471},[1472],{"text":1473,"type":751},"Chickpeas (½ cup) = 7 grams",{"type":1414,"content":1475},[1476],{"type":747,"content":1477},[1478],{"text":1479,"type":751},"Chia Seeds (2 tbsp) = 6 grams",{"type":1414,"content":1481},[1482],{"type":747,"content":1483},[1484],{"text":1485,"type":751},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1414,"content":1487},[1488],{"type":747,"content":1489},[1490],{"text":1491,"type":751},"Quinoa, cooked (½ cup) = 6 grams",{"type":1414,"content":1493},[1494],{"type":747,"content":1495},[1496],{"text":1497,"type":751},"Oatmeal (½ cup) = 5 grams",{"type":753,"attrs":1499,"content":1500},{"level":1084},[1501],{"text":1502,"type":751},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":747,"content":1504},[1505],{"text":1506,"type":751},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":809,"attrs":1508},{"id":1227,"body":1509},[1510],{"url":1511,"_uid":1512,"image":1513,"component":819,"copyright_details":1517},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1514,"alt":1515,"name":7,"focus":48,"title":1515,"filename":1516,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1411,"content":1519},[1520,1526,1532,1538,1544],{"type":1414,"content":1521},[1522],{"type":747,"content":1523},[1524],{"text":1525,"type":751},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1414,"content":1527},[1528],{"type":747,"content":1529},[1530],{"text":1531,"type":751},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1414,"content":1533},[1534],{"type":747,"content":1535},[1536],{"text":1537,"type":751},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1414,"content":1539},[1540],{"type":747,"content":1541},[1542],{"text":1543,"type":751},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":1414,"content":1545},[1546],{"type":747,"content":1547},[1548],{"text":1549,"type":751},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":753,"attrs":1551,"content":1552},{"level":1084},[1553],{"text":1554,"type":751},"3. Set Small, Realistic Goals",{"type":747,"content":1556},[1557],{"text":1558,"type":751},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":753,"attrs":1560,"content":1561},{"level":1084},[1562],{"text":1563,"type":751},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":747,"content":1565},[1566],{"text":1567,"type":751},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":753,"attrs":1569,"content":1570},{"level":1084},[1571],{"text":1572,"type":751},"5. Don’t Aim for Perfection",{"type":747,"content":1574},[1575],{"text":1576,"type":751},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":753,"attrs":1578,"content":1579},{"level":755},[1580],{"text":1581,"type":751},"The Real MVP",{"type":809,"attrs":1583},{"id":1227,"body":1584},[1585],{"url":1586,"_uid":1587,"image":1588,"component":819,"copyright_details":1591},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1589,"alt":1515,"name":7,"focus":48,"title":1515,"filename":1590,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":747,"content":1593},[1594,1596,1602,1604,1610,1612,1618],{"text":1595,"type":751},"A well-planned plant-based diet is ",{"text":1597,"type":751,"marks":1598},"nutritionally adequate",[1599],{"type":766,"attrs":1600},{"href":1601,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1603,"type":751}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":1605,"type":751,"marks":1606},"anti-inflammatory",[1607],{"type":766,"attrs":1608},{"href":1609,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1611,"type":751},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":1613,"type":751,"marks":1614},"Mike Tyson",[1615],{"type":766,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1619,"type":751},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":753,"attrs":1621,"content":1622},{"level":755},[1623],{"text":1624,"type":751},"Train Like a Fighter",{"type":747,"content":1626},[1627,1629,1635],{"text":1628,"type":751},"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":1630,"type":751,"marks":1631},"FightCamp",[1632],{"type":766,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1636,"type":751}," 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":1638,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1643,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1644,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1639,"component":118,"meta_info":1640,"meta_title":7,"block_image":1641,"cover_image":1642,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1647,"title":1648,"plugin":43,"description":1649},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":1651,"alt":1407,"name":7,"focus":48,"title":1407,"filename":1652,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[1659],"featured","fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1664,"created_at":1665,"published_at":1666,"updated_at":1667,"id":1668,"uuid":1669,"content":1670,"slug":2364,"full_slug":2365,"sort_by_date":48,"position":2366,"tag_list":2367,"is_startpage":9,"parent_id":1144,"meta_data":48,"group_id":2368,"first_published_at":2369,"release_id":48,"lang":60,"path":1147,"alternates":2370,"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":1671,"faqs":1672,"title":1664,"topic":1697,"author":724,"content":1712,"category":2346,"schedule":2354,"component":1130,"meta_info":2355,"cover_image":2359,"description":2358,"contributors":2363},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1673,1677,1681,1685,1689,1693],{"_uid":1674,"answer":1675,"question":1676,"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":1678,"answer":1679,"question":1680,"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":1682,"answer":1683,"question":1684,"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":1686,"answer":1687,"question":1688,"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":1690,"answer":1691,"question":1692,"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":1694,"answer":1695,"question":1696,"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":1698,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1710,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1699,"component":39,"meta_info":1707,"block_image":1708,"cover_image":1709,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1700,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1705,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1701,"component":118,"meta_info":1702,"meta_title":7,"block_image":1703,"cover_image":1704,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_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":744,"content":1713},[1714,1718,1723,1728,1740,1752,1756,1800,1804,1846,1851,1861,1872,1875,1925,1928,1944,1949,1959,1969,1972,2010,2013,2035,2040,2050,2062,2066,2116,2119,2196,2201,2211,2223,2226,2276,2279,2319,2324,2328,2333,2342],{"type":747,"content":1715},[1716],{"text":1717,"type":751},"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":753,"attrs":1719,"content":1720},{"level":755},[1721],{"text":1722,"type":751},"5 Easy and Healthy Thanksgiving Appetizers",{"type":753,"attrs":1724,"content":1725},{"level":1084},[1726],{"text":1727,"type":751},"Black Rice Stuffed Mushrooms",{"type":809,"attrs":1729},{"id":1730,"body":1731},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1732],{"url":1733,"_uid":1734,"image":1735,"component":819,"copyright_details":1739},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1736,"alt":1737,"name":7,"focus":7,"title":1737,"filename":1738,"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":747,"content":1741},[1742,1744,1750],{"text":1743,"type":751},"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":1745,"type":751,"marks":1746},"immune health",[1747],{"type":766,"attrs":1748},{"href":1749,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1751,"type":751},". 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":747,"content":1753},[1754],{"text":1755,"type":751},"Ingredients: ",{"type":1411,"content":1757},[1758,1764,1770,1776,1782,1788,1794],{"type":1414,"content":1759},[1760],{"type":747,"content":1761},[1762],{"text":1763,"type":751},"1/2 cup black rice (or wild rice)",{"type":1414,"content":1765},[1766],{"type":747,"content":1767},[1768],{"text":1769,"type":751},"1 cup vegetable stock",{"type":1414,"content":1771},[1772],{"type":747,"content":1773},[1774],{"text":1775,"type":751},"1 10-ounce package of baby portobello mushrooms",{"type":1414,"content":1777},[1778],{"type":747,"content":1779},[1780],{"text":1781,"type":751},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":1414,"content":1783},[1784],{"type":747,"content":1785},[1786],{"text":1787,"type":751},"1/4 cup raw walnuts, crushed",{"type":1414,"content":1789},[1790],{"type":747,"content":1791},[1792],{"text":1793,"type":751},"Cooking oil spray",{"type":1414,"content":1795},[1796],{"type":747,"content":1797},[1798],{"text":1799,"type":751},"Salt and pepper to taste ",{"type":747,"content":1801},[1802],{"text":1803,"type":751},"Directions:",{"type":1805,"attrs":1806,"content":1809},"ordered_list",{"order":1807},{"order":1808},1,[1810,1816,1822,1828,1834,1840],{"type":1414,"content":1811},[1812],{"type":747,"content":1813},[1814],{"text":1815,"type":751},"Preheat oven to 375°F ",{"type":1414,"content":1817},[1818],{"type":747,"content":1819},[1820],{"text":1821,"type":751},"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":1414,"content":1823},[1824],{"type":747,"content":1825},[1826],{"text":1827,"type":751},"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":1414,"content":1829},[1830],{"type":747,"content":1831},[1832],{"text":1833,"type":751},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":1414,"content":1835},[1836],{"type":747,"content":1837},[1838],{"text":1839,"type":751},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":1414,"content":1841},[1842],{"type":747,"content":1843},[1844],{"text":1845,"type":751},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":753,"attrs":1847,"content":1848},{"level":1084},[1849],{"text":1850,"type":751},"White Bean Dip",{"type":809,"attrs":1852},{"id":1730,"body":1853},[1854],{"url":1855,"_uid":1856,"image":1857,"component":819,"copyright_details":1860},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1858,"alt":1737,"name":7,"focus":7,"title":1737,"filename":1859,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":747,"content":1862},[1863,1865,1870],{"text":1864,"type":751},"A ",{"text":790,"type":751,"marks":1866},[1867],{"type":766,"attrs":1868},{"href":1869,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1871,"type":751}," 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":747,"content":1873},[1874],{"text":1755,"type":751},{"type":1411,"content":1876},[1877,1883,1889,1895,1901,1907,1913,1919],{"type":1414,"content":1878},[1879],{"type":747,"content":1880},[1881],{"text":1882,"type":751},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":1414,"content":1884},[1885],{"type":747,"content":1886},[1887],{"text":1888,"type":751},"2 tablespoons olive oil ",{"type":1414,"content":1890},[1891],{"type":747,"content":1892},[1893],{"text":1894,"type":751},"1-2 tablespoons water",{"type":1414,"content":1896},[1897],{"type":747,"content":1898},[1899],{"text":1900,"type":751},"Juice of ½ lemon",{"type":1414,"content":1902},[1903],{"type":747,"content":1904},[1905],{"text":1906,"type":751},"1 small garlic clove, peeled ",{"type":1414,"content":1908},[1909],{"type":747,"content":1910},[1911],{"text":1912,"type":751},"1/2 teaspoon salt",{"type":1414,"content":1914},[1915],{"type":747,"content":1916},[1917],{"text":1918,"type":751},"Ground pepper to taste ",{"type":1414,"content":1920},[1921],{"type":747,"content":1922},[1923],{"text":1924,"type":751},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":747,"content":1926},[1927],{"text":1803,"type":751},{"type":1805,"attrs":1929,"content":1931},{"order":1930},{"order":1808},[1932,1938],{"type":1414,"content":1933},[1934],{"type":747,"content":1935},[1936],{"text":1937,"type":751},"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":1414,"content":1939},[1940],{"type":747,"content":1941},[1942],{"text":1943,"type":751},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":753,"attrs":1945,"content":1946},{"level":1084},[1947],{"text":1948,"type":751},"Sundried Tomato and Olive Tapenade",{"type":809,"attrs":1950},{"id":1730,"body":1951},[1952],{"url":1953,"_uid":1954,"image":1955,"component":819,"copyright_details":1958},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1956,"alt":1737,"name":7,"focus":7,"title":1737,"filename":1957,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":747,"content":1960},[1961,1963,1967],{"text":1962,"type":751},"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":1605,"type":751,"marks":1964},[1965],{"type":766,"attrs":1966},{"href":1609,"uuid":48,"anchor":48,"target":769,"linktype":13},{"text":1968,"type":751}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":747,"content":1970},[1971],{"text":1755,"type":751},{"type":1411,"content":1973},[1974,1980,1986,1992,1998,2004],{"type":1414,"content":1975},[1976],{"type":747,"content":1977},[1978],{"text":1979,"type":751},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":1414,"content":1981},[1982],{"type":747,"content":1983},[1984],{"text":1985,"type":751},"2 cups olives, drained and pitted",{"type":1414,"content":1987},[1988],{"type":747,"content":1989},[1990],{"text":1991,"type":751},"2 cloves garlic, minced",{"type":1414,"content":1993},[1994],{"type":747,"content":1995},[1996],{"text":1997,"type":751},"2 tablespoons olive oil",{"type":1414,"content":1999},[2000],{"type":747,"content":2001},[2002],{"text":2003,"type":751},"3 tablespoons lemon juice",{"type":1414,"content":2005},[2006],{"type":747,"content":2007},[2008],{"text":2009,"type":751},"1/3 cup fresh basil",{"type":747,"content":2011},[2012],{"text":1803,"type":751},{"type":1805,"attrs":2014,"content":2016},{"order":2015},{"order":1808},[2017,2023,2029],{"type":1414,"content":2018},[2019],{"type":747,"content":2020},[2021],{"text":2022,"type":751},"Add all the ingredients to a food processor",{"type":1414,"content":2024},[2025],{"type":747,"content":2026},[2027],{"text":2028,"type":751},"Pulse until combined, scraping down the sides as needed",{"type":1414,"content":2030},[2031],{"type":747,"content":2032},[2033],{"text":2034,"type":751},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":753,"attrs":2036,"content":2037},{"level":1084},[2038],{"text":2039,"type":751},"Roasted Beet Hummus ",{"type":809,"attrs":2041},{"id":1730,"body":2042},[2043],{"url":2044,"_uid":2045,"image":2046,"component":819,"copyright_details":2049},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2047,"alt":1737,"name":7,"focus":7,"title":1737,"filename":2048,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":747,"content":2051},[2052,2054,2060],{"text":2053,"type":751},"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":2055,"type":751,"marks":2056},"boxer’s diet",[2057],{"type":766,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":2061,"type":751},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":747,"content":2063},[2064],{"text":2065,"type":751},"Ingredients:",{"type":1411,"content":2067},[2068,2074,2080,2086,2092,2098,2104,2110],{"type":1414,"content":2069},[2070],{"type":747,"content":2071},[2072],{"text":2073,"type":751},"1 small beet",{"type":1414,"content":2075},[2076],{"type":747,"content":2077},[2078],{"text":2079,"type":751},"1 15-ounce can of cooked chickpeas, drained",{"type":1414,"content":2081},[2082],{"type":747,"content":2083},[2084],{"text":2085,"type":751},"Juice of 1/2 lemon",{"type":1414,"content":2087},[2088],{"type":747,"content":2089},[2090],{"text":2091,"type":751},"2 garlic cloves, minced",{"type":1414,"content":2093},[2094],{"type":747,"content":2095},[2096],{"text":2097,"type":751},"2 tablespoons tahini",{"type":1414,"content":2099},[2100],{"type":747,"content":2101},[2102],{"text":2103,"type":751},"1/4 cup olive oil  ",{"type":1414,"content":2105},[2106],{"type":747,"content":2107},[2108],{"text":2109,"type":751},"1 teaspoon salt",{"type":1414,"content":2111},[2112],{"type":747,"content":2113},[2114],{"text":2115,"type":751},"Pepper to taste ",{"type":747,"content":2117},[2118],{"text":1803,"type":751},{"type":1805,"attrs":2120,"content":2122},{"order":2121},{"order":1808},[2123,2172,2178,2184,2190],{"type":1414,"content":2124},[2125,2129],{"type":747,"content":2126},[2127],{"text":2128,"type":751},"Roast the beet: ",{"type":1411,"content":2130},[2131,2136,2142,2148,2154,2160,2166],{"type":1414,"content":2132},[2133],{"type":747,"content":2134},[2135],{"text":1815,"type":751},{"type":1414,"content":2137},[2138],{"type":747,"content":2139},[2140],{"text":2141,"type":751},"Remove the stem and the roots from the beet ",{"type":1414,"content":2143},[2144],{"type":747,"content":2145},[2146],{"text":2147,"type":751},"Wash under water until clean ",{"type":1414,"content":2149},[2150],{"type":747,"content":2151},[2152],{"text":2153,"type":751},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":1414,"content":2155},[2156],{"type":747,"content":2157},[2158],{"text":2159,"type":751},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":1414,"content":2161},[2162],{"type":747,"content":2163},[2164],{"text":2165,"type":751},"Let it cool to room temperature ",{"type":1414,"content":2167},[2168],{"type":747,"content":2169},[2170],{"text":2171,"type":751},"Peel the skin off ",{"type":1414,"content":2173},[2174],{"type":747,"content":2175},[2176],{"text":2177,"type":751},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":1414,"content":2179},[2180],{"type":747,"content":2181},[2182],{"text":2183,"type":751},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":1414,"content":2185},[2186],{"type":747,"content":2187},[2188],{"text":2189,"type":751},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":1414,"content":2191},[2192],{"type":747,"content":2193},[2194],{"text":2195,"type":751},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":753,"attrs":2197,"content":2198},{"level":1084},[2199],{"text":2200,"type":751},"Sweet Potato Bites",{"type":809,"attrs":2202},{"id":1730,"body":2203},[2204],{"url":2205,"_uid":2206,"image":2207,"component":819,"copyright_details":2210},{"id":7,"url":7,"linktype":1231,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":2208,"alt":1737,"name":7,"focus":7,"title":1737,"filename":2209,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":747,"content":2212},[2213,2215,2221],{"text":2214,"type":751},"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":2216,"type":751,"marks":2217},"healthy fats",[2218],{"type":766,"attrs":2219},{"href":2220,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2222,"type":751}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":747,"content":2224},[2225],{"text":2065,"type":751},{"type":1411,"content":2227},[2228,2234,2240,2246,2252,2258,2264,2270],{"type":1414,"content":2229},[2230],{"type":747,"content":2231},[2232],{"text":2233,"type":751},"2 medium sweet potatoes",{"type":1414,"content":2235},[2236],{"type":747,"content":2237},[2238],{"text":2239,"type":751},"1 large avocado, diced",{"type":1414,"content":2241},[2242],{"type":747,"content":2243},[2244],{"text":2245,"type":751},"2 teaspoons sesame seeds",{"type":1414,"content":2247},[2248],{"type":747,"content":2249},[2250],{"text":2251,"type":751},"Olive or avocado oil, for drizzling",{"type":1414,"content":2253},[2254],{"type":747,"content":2255},[2256],{"text":2257,"type":751},"¼ cup red onion, diced",{"type":1414,"content":2259},[2260],{"type":747,"content":2261},[2262],{"text":2263,"type":751},"½ lemon",{"type":1414,"content":2265},[2266],{"type":747,"content":2267},[2268],{"text":2269,"type":751},"Fresh cilantro leaves, finely chopped",{"type":1414,"content":2271},[2272],{"type":747,"content":2273},[2274],{"text":2275,"type":751},"Salt and pepper to taste",{"type":747,"content":2277},[2278],{"text":1803,"type":751},{"type":1805,"attrs":2280,"content":2282},{"order":2281},{"order":1808},[2283,2289,2295,2301,2307,2313],{"type":1414,"content":2284},[2285],{"type":747,"content":2286},[2287],{"text":2288,"type":751},"Preheat the oven to 400°F",{"type":1414,"content":2290},[2291],{"type":747,"content":2292},[2293],{"text":2294,"type":751},"Line a large baking sheet with parchment paper",{"type":1414,"content":2296},[2297],{"type":747,"content":2298},[2299],{"text":2300,"type":751},"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":1414,"content":2302},[2303],{"type":747,"content":2304},[2305],{"text":2306,"type":751},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":1414,"content":2308},[2309],{"type":747,"content":2310},[2311],{"text":2312,"type":751},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":1414,"content":2314},[2315],{"type":747,"content":2316},[2317],{"text":2318,"type":751},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":753,"attrs":2320,"content":2321},{"level":755},[2322],{"text":2323,"type":751},"A Healthier Feast",{"type":747,"content":2325},[2326],{"text":2327,"type":751},"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":753,"attrs":2329,"content":2330},{"level":755},[2331],{"text":2332,"type":751},"Eat & Train Like a Fighter",{"type":747,"content":2334},[2335,2336,2340],{"text":1628,"type":751},{"text":1630,"type":751,"marks":2337},[2338],{"type":766,"attrs":2339},{"href":1634,"uuid":48,"anchor":48,"target":769,"linktype":13},{"text":2341,"type":751}," 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":747,"content":2343},[2344],{"text":2345,"type":751},"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":2347,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2352,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2348,"component":118,"meta_info":2349,"meta_title":7,"block_image":2350,"cover_image":2351,"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":2356,"title":2357,"plugin":43,"description":2358},"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":2360,"alt":2361,"name":7,"focus":7,"title":2361,"filename":2362,"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,[1659],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2372,"created_at":2373,"published_at":2374,"updated_at":2375,"id":2376,"uuid":2377,"content":2378,"slug":2575,"full_slug":2576,"sort_by_date":48,"position":2577,"tag_list":2578,"is_startpage":9,"parent_id":1144,"meta_data":48,"group_id":2579,"first_published_at":2374,"release_id":48,"lang":60,"path":1147,"alternates":2580,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":2379,"faqs":2380,"title":2372,"topic":2393,"author":2408,"content":2409,"category":2556,"schedule":2564,"component":1130,"meta_info":2565,"cover_image":2569,"description":2573,"contributors":2574},"d01252c9-f176-4d6c-9500-f547542e2131",[2381,2385,2389],{"_uid":2382,"answer":2383,"question":2384,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":2386,"answer":2387,"question":2388,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":2390,"answer":2391,"question":2392,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2394,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2406,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2395,"component":39,"meta_info":2403,"block_image":2404,"cover_image":2405,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2396,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2401,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2402,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2397,"component":118,"meta_info":2398,"meta_title":7,"block_image":2399,"cover_image":2400,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":744,"content":2410},[2411,2415,2418,2422,2427,2431,2436,2440,2445,2466,2471,2489,2494,2506,2511,2515,2519,2539,2544,2552],{"type":753,"attrs":2412,"content":2413},{"level":755},[2414],{"text":2384,"type":751},{"type":747,"content":2416},[2417],{"text":2383,"type":751},{"type":753,"attrs":2419,"content":2420},{"level":755},[2421],{"text":2388,"type":751},{"type":753,"attrs":2423,"content":2424},{"level":1084},[2425],{"text":2426,"type":751},"At-home Boxing Workouts Don’t Need Weights",{"type":747,"content":2428},[2429],{"text":2430,"type":751},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":753,"attrs":2432,"content":2433},{"level":1084},[2434],{"text":2435,"type":751},"Boxing Has a Lower Impact on Your Joints",{"type":747,"content":2437},[2438],{"text":2439,"type":751},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":753,"attrs":2441,"content":2442},{"level":1084},[2443],{"text":2444,"type":751},"Technique and Form First, Everything Else Second",{"type":747,"content":2446},[2447,2449,2454,2456,2460,2462],{"text":2448,"type":751},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":2450,"type":751,"marks":2451},"correctly",[2452],{"type":2453},"italic",{"text":2455,"type":751},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":2457,"type":751,"marks":2458},"much",[2459],{"type":2453},{"text":2461,"type":751}," you hit the bag, it’s about ",{"text":2463,"type":751,"marks":2464},"how you hit it. ",[2465],{"type":2453},{"type":753,"attrs":2467,"content":2468},{"level":1084},[2469],{"text":2470,"type":751},"Staying Balanced",{"type":747,"content":2472},[2473,2475,2479,2481,2487],{"text":2474,"type":751},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":2476,"type":751,"marks":2477},"very",[2478],{"type":2453},{"text":2480,"type":751}," hard to lose your balance and fall if you maintain a proper ",{"text":2482,"type":751,"marks":2483},"boxing stance",[2484],{"type":766,"attrs":2485},{"href":2486,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2488,"type":751},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":753,"attrs":2490,"content":2491},{"level":1084},[2492],{"text":2493,"type":751},"Exercise Equipment That Keeps You Safe",{"type":747,"content":2495},[2496,2498,2504],{"text":2497,"type":751},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":2499,"type":751,"marks":2500},"protecting your hands",[2501],{"type":766,"attrs":2502},{"href":2503,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":2505,"type":751}," with hand wraps and boxing gloves is crucial. ",{"type":753,"attrs":2507,"content":2508},{"level":1084},[2509],{"text":2510,"type":751},"Learn From Professionals",{"type":747,"content":2512},[2513],{"text":2514,"type":751},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":753,"attrs":2516,"content":2517},{"level":755},[2518],{"text":2392,"type":751},{"type":747,"content":2520},[2521,2523,2529,2531,2537],{"text":2522,"type":751},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":2524,"type":751,"marks":2525},"fill your punching bag",[2526],{"type":766,"attrs":2527},{"href":2528,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":2530,"type":751}," properly, to how to put on your ",{"text":2532,"type":751,"marks":2533},"boxing hand wraps",[2534],{"type":766,"attrs":2535},{"href":2536,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":2538,"type":751},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":753,"attrs":2540,"content":2541},{"level":755},[2542],{"text":2543,"type":751},"Train Like a Fighter Safely",{"type":747,"content":2545},[2546,2547,2551],{"text":1628,"type":751},{"text":1630,"type":751,"marks":2548},[2549],{"type":766,"attrs":2550},{"href":1634,"uuid":48,"anchor":48,"target":769,"linktype":13},{"text":2341,"type":751},{"type":747,"content":2553},[2554],{"text":2555,"type":751},"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":2557,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2562,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2563,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2558,"component":118,"meta_info":2559,"meta_title":7,"block_image":2560,"cover_image":2561,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":2566,"title":2567,"plugin":43,"description":2568},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":2570,"alt":2571,"name":7,"focus":7,"title":2571,"filename":2572,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[1659],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":2582,"created_at":2583,"published_at":2584,"updated_at":2585,"id":2586,"uuid":2587,"content":2588,"slug":2751,"full_slug":2752,"sort_by_date":48,"position":2753,"tag_list":2754,"is_startpage":9,"parent_id":1144,"meta_data":48,"group_id":2755,"first_published_at":2756,"release_id":48,"lang":60,"path":1147,"alternates":2757,"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":2589,"faqs":2590,"title":2582,"topic":2599,"author":2614,"content":2615,"category":2732,"schedule":2740,"component":1130,"meta_info":2741,"cover_image":2745,"description":2749,"contributors":2750},"357626bb-6aad-48f7-8c87-99219b73aed0",[2591,2595],{"_uid":2592,"answer":2593,"question":2594,"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":2596,"answer":2597,"question":2598,"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":2600,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2612,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2601,"component":39,"meta_info":2609,"block_image":2610,"cover_image":2611,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2602,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2607,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2608,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2603,"component":118,"meta_info":2604,"meta_title":7,"block_image":2605,"cover_image":2606,"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":744,"content":2616},[2617,2621,2625,2640,2644,2647,2652,2666,2690,2714,2718,2729],{"type":747,"content":2618},[2619],{"text":2620,"type":751},"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":753,"attrs":2622,"content":2623},{"level":755},[2624],{"text":2594,"type":751},{"type":747,"content":2626},[2627,2629,2638],{"text":2628,"type":751},"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":2630,"type":751,"marks":2631},"FightCamp app",[2632,2636],{"type":766,"attrs":2633},{"href":2634,"uuid":48,"anchor":48,"custom":2635,"target":769,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2637},"underline",{"text":2639,"type":751}," are all examples of fitness goals.",{"type":753,"attrs":2641,"content":2642},{"level":755},[2643],{"text":2598,"type":751},{"type":747,"content":2645},[2646],{"text":2597,"type":751},{"type":753,"attrs":2648,"content":2649},{"level":755},[2650],{"text":2651,"type":751},"Setting Your Goals",{"type":747,"content":2653},[2654,2656,2664],{"text":2655,"type":751},"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":2657,"type":751,"marks":2658},"SMART goals",[2659,2663],{"type":766,"attrs":2660},{"href":2661,"uuid":48,"anchor":48,"custom":2662,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":2637},{"text":2665,"type":751}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":747,"content":2667},[2668,2670,2678,2680,2688],{"text":2669,"type":751},"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":2671,"type":751,"marks":2672},"accountability partners",[2673,2677],{"type":766,"attrs":2674},{"href":2675,"uuid":48,"anchor":48,"custom":2676,"target":769,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":2637},{"text":2679,"type":751},". People who have someone they are accountable to are ",{"text":2681,"type":751,"marks":2682},"95% more likely to hit their goals",[2683,2687],{"type":766,"attrs":2684},{"href":2685,"uuid":48,"anchor":48,"custom":2686,"target":769,"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":2637},{"text":2689,"type":751},". ",{"type":747,"content":2691},[2692,2694,2702,2704,2712],{"text":2693,"type":751},"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":2695,"type":751,"marks":2696},"FightCamp Community",[2697,2701],{"type":766,"attrs":2698},{"href":2699,"uuid":48,"anchor":48,"custom":2700,"target":769,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":2637},{"text":2703,"type":751}," and tag the ",{"text":2705,"type":751,"marks":2706},"Trainers",[2707,2711],{"type":766,"attrs":2708},{"href":2709,"uuid":48,"anchor":48,"custom":2710,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2637},{"text":2713,"type":751}," and me and we’ll help you stay accountable. ",{"type":753,"attrs":2715,"content":2716},{"level":755},[2717],{"text":1624,"type":751},{"type":747,"content":2719},[2720,2721,2727],{"text":1628,"type":751},{"text":1630,"type":751,"marks":2722},[2723,2726],{"type":766,"attrs":2724},{"href":1634,"uuid":48,"anchor":48,"custom":2725,"target":769,"linktype":13},{},{"type":2637},{"text":2728,"type":751}," 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":747,"content":2730},[2731],{"text":2555,"type":751},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2733,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2738,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2734,"component":118,"meta_info":2735,"meta_title":7,"block_image":2736,"cover_image":2737,"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":2742,"title":2743,"plugin":43,"description":2744},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":2746,"alt":2747,"name":7,"focus":7,"title":2747,"filename":2748,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[1659],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":2759,"created_at":2760,"published_at":2761,"updated_at":2762,"id":2763,"uuid":2764,"content":2765,"slug":2971,"full_slug":2972,"sort_by_date":48,"position":2973,"tag_list":2974,"is_startpage":9,"parent_id":1144,"meta_data":48,"group_id":2975,"first_published_at":2976,"release_id":48,"lang":60,"path":1147,"alternates":2977,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":2766,"faqs":2767,"title":2759,"topic":2796,"author":2811,"content":2812,"category":2952,"schedule":2960,"component":1130,"meta_info":2961,"cover_image":2965,"description":2969,"contributors":2970},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[2768,2772,2776,2780,2784,2788,2792],{"_uid":2769,"answer":2770,"question":2771,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":2773,"answer":2774,"question":2775,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":2777,"answer":2778,"question":2779,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":2781,"answer":2782,"question":2783,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":2785,"answer":2786,"question":2787,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":2789,"answer":2790,"question":2791,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":2793,"answer":2794,"question":2795,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2797,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2809,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2810,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2798,"component":39,"meta_info":2806,"block_image":2807,"cover_image":2808,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2799,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2804,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2805,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2800,"component":118,"meta_info":2801,"meta_title":7,"block_image":2802,"cover_image":2803,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":744,"content":2813},[2814,2818,2822,2826,2830,2833,2837,2850,2882,2887,2890,2894,2898,2908,2912,2916,2919,2923,2926,2930,2933,2938,2949],{"type":747,"content":2815},[2816],{"text":2817,"type":751},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":747,"content":2819},[2820],{"text":2821,"type":751},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":747,"content":2823},[2824],{"text":2825,"type":751},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":753,"attrs":2827,"content":2828},{"level":1084},[2829],{"text":2771,"type":751},{"type":747,"content":2831},[2832],{"text":2770,"type":751},{"type":753,"attrs":2834,"content":2835},{"level":1084},[2836],{"text":2775,"type":751},{"type":747,"content":2838},[2839,2841,2848],{"text":2840,"type":751},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":2842,"type":751,"marks":2843},"posture",[2844],{"type":766,"attrs":2845},{"href":2846,"uuid":48,"anchor":48,"custom":2847,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":2849,"type":751}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":1411,"content":2851},[2852,2858,2864,2870,2876],{"type":1414,"content":2853},[2854],{"type":747,"content":2855},[2856],{"text":2857,"type":751},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1414,"content":2859},[2860],{"type":747,"content":2861},[2862],{"text":2863,"type":751},"Swing your arms gently at approximately a 90-degree angle",{"type":1414,"content":2865},[2866],{"type":747,"content":2867},[2868],{"text":2869,"type":751},"Land on your heel with every step",{"type":1414,"content":2871},[2872],{"type":747,"content":2873},[2874],{"text":2875,"type":751},"Move your hips forward (not side-to-side)",{"type":1414,"content":2877},[2878],{"type":747,"content":2879},[2880],{"text":2881,"type":751},"Aim for shorter, brisker strides",{"type":753,"attrs":2883,"content":2884},{"level":1084},[2885],{"text":2886,"type":751},"How Long Should You Power Walk For?",{"type":747,"content":2888},[2889],{"text":2778,"type":751},{"type":753,"attrs":2891,"content":2892},{"level":1084},[2893],{"text":2783,"type":751},{"type":747,"content":2895},[2896],{"text":2897,"type":751},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":747,"content":2899},[2900,2902,2906],{"text":2901,"type":751},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":2903,"type":751,"marks":2904},"pumping",[2905],{"type":2453},{"text":2907,"type":751},"! ",{"type":747,"content":2909},[2910],{"text":2911,"type":751},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":753,"attrs":2913,"content":2914},{"level":1084},[2915],{"text":2787,"type":751},{"type":747,"content":2917},[2918],{"text":2786,"type":751},{"type":753,"attrs":2920,"content":2921},{"level":1084},[2922],{"text":2791,"type":751},{"type":747,"content":2924},[2925],{"text":2790,"type":751},{"type":753,"attrs":2927,"content":2928},{"level":1084},[2929],{"text":2795,"type":751},{"type":747,"content":2931},[2932],{"text":2794,"type":751},{"type":753,"attrs":2934,"content":2935},{"level":755},[2936],{"text":2937,"type":751},"Train Like a Power Fighter",{"type":747,"content":2939},[2940,2942,2948],{"text":2941,"type":751},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1630,"type":751,"marks":2943},[2944,2947],{"type":766,"attrs":2945},{"href":1634,"uuid":48,"anchor":48,"custom":2946,"target":769,"linktype":13},{},{"type":2637},{"text":2341,"type":751},{"type":747,"content":2950},[2951],{"text":2345,"type":751},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2953,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2958,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2959,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2954,"component":118,"meta_info":2955,"meta_title":7,"block_image":2956,"cover_image":2957,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2962,"title":2963,"plugin":43,"description":2964},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":2966,"alt":2967,"name":7,"focus":7,"title":2967,"filename":2968,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[1659],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2979,"created_at":2980,"published_at":2981,"updated_at":2982,"id":2983,"uuid":2984,"content":2985,"slug":3312,"full_slug":3313,"sort_by_date":48,"position":3314,"tag_list":3315,"is_startpage":9,"parent_id":1144,"meta_data":48,"group_id":3316,"first_published_at":2981,"release_id":48,"lang":60,"path":1147,"alternates":3317,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":2986,"faqs":2987,"title":2979,"topic":3004,"author":3019,"content":3020,"category":3293,"schedule":3301,"component":1130,"meta_info":3302,"cover_image":3306,"description":3310,"contributors":3311},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[2988,2992,2996,3000],{"_uid":2989,"answer":2990,"question":2991,"component":670},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":2993,"answer":2994,"question":2995,"component":670},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":2997,"answer":2998,"question":2999,"component":670},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":3001,"answer":3002,"question":3003,"component":670},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":3005,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":3017,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":3018,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":3006,"component":39,"meta_info":3014,"block_image":3015,"cover_image":3016,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3007,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3012,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3008,"component":118,"meta_info":3009,"meta_title":7,"block_image":3010,"cover_image":3011,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":744,"content":3021},[3022,3026,3030,3034,3038,3041,3045,3049,3193,3197,3201,3205,3210,3229,3261,3266,3276,3281,3290],{"type":747,"content":3023},[3024],{"text":3025,"type":751},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":747,"content":3027},[3028],{"text":3029,"type":751},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":747,"content":3031},[3032],{"text":3033,"type":751},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":753,"attrs":3035,"content":3036},{"level":755},[3037],{"text":2991,"type":751},{"type":747,"content":3039},[3040],{"text":2990,"type":751},{"type":753,"attrs":3042,"content":3043},{"level":755},[3044],{"text":2995,"type":751},{"type":747,"content":3046},[3047],{"text":3048,"type":751},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":1411,"content":3050},[3051,3085,3130,3161],{"type":1414,"content":3052},[3053,3057],{"type":747,"content":3054},[3055],{"text":3056,"type":751},"Physical Activity",{"type":1411,"content":3058},[3059,3065,3071],{"type":1414,"content":3060},[3061],{"type":747,"content":3062},[3063],{"text":3064,"type":751},"Exercise/cardio routines",{"type":1414,"content":3066},[3067],{"type":747,"content":3068},[3069],{"text":3070,"type":751},"Personal programming",{"type":1414,"content":3072},[3073,3077],{"type":747,"content":3074},[3075],{"text":3076,"type":751},"Event preparation ",{"type":1411,"content":3078},[3079],{"type":1414,"content":3080},[3081],{"type":747,"content":3082},[3083],{"text":3084,"type":751},"Obstacle course training, race training (running, biking, swimming)",{"type":1414,"content":3086},[3087,3090],{"type":747,"content":3088},[3089],{"text":433,"type":751},{"type":1411,"content":3091},[3092,3098,3104],{"type":1414,"content":3093},[3094],{"type":747,"content":3095},[3096],{"text":3097,"type":751},"Meal planning",{"type":1414,"content":3099},[3100],{"type":747,"content":3101},[3102],{"text":3103,"type":751},"Dieting",{"type":1414,"content":3105},[3106,3110],{"type":747,"content":3107},[3108],{"text":3109,"type":751},"Teaching nutritional information",{"type":1411,"content":3111},[3112,3118,3124],{"type":1414,"content":3113},[3114],{"type":747,"content":3115},[3116],{"text":3117,"type":751},"Calories",{"type":1414,"content":3119},[3120],{"type":747,"content":3121},[3122],{"text":3123,"type":751},"Macros/micros",{"type":1414,"content":3125},[3126],{"type":747,"content":3127},[3128],{"text":3129,"type":751},"Supplementation",{"type":1414,"content":3131},[3132,3135],{"type":747,"content":3133},[3134],{"text":406,"type":751},{"type":1411,"content":3136},[3137,3143,3149,3155],{"type":1414,"content":3138},[3139],{"type":747,"content":3140},[3141],{"text":3142,"type":751},"Stress reduction",{"type":1414,"content":3144},[3145],{"type":747,"content":3146},[3147],{"text":3148,"type":751},"Habit formation",{"type":1414,"content":3150},[3151],{"type":747,"content":3152},[3153],{"text":3154,"type":751},"Improving self-image ",{"type":1414,"content":3156},[3157],{"type":747,"content":3158},[3159],{"text":3160,"type":751},"Practicing positive mindset creation",{"type":1414,"content":3162},[3163,3167],{"type":747,"content":3164},[3165],{"text":3166,"type":751},"Personal Wellness",{"type":1411,"content":3168},[3169,3175,3181,3187],{"type":1414,"content":3170},[3171],{"type":747,"content":3172},[3173],{"text":3174,"type":751},"Work-life balance",{"type":1414,"content":3176},[3177],{"type":747,"content":3178},[3179],{"text":3180,"type":751},"Increasing life satisfaction",{"type":1414,"content":3182},[3183],{"type":747,"content":3184},[3185],{"text":3186,"type":751},"Prioritizing self-care",{"type":1414,"content":3188},[3189],{"type":747,"content":3190},[3191],{"text":3192,"type":751},"Time management",{"type":753,"attrs":3194,"content":3195},{"level":755},[3196],{"text":2999,"type":751},{"type":747,"content":3198},[3199],{"text":3200,"type":751},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":747,"content":3202},[3203],{"text":3204,"type":751},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":753,"attrs":3206,"content":3207},{"level":755},[3208],{"text":3209,"type":751},"What to Look For?",{"type":747,"content":3211},[3212,3214,3218,3220,3224,3226,3227],{"text":3213,"type":751},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":3215,"type":751,"marks":3216},"Are they certified? (Note: ",[3217],{"type":2453},{"text":3219,"type":751},"credentials do not always mean being qualified)",{"text":3221,"type":751,"marks":3222}," Do their clients have promising success? What is the value of what they are offering? ",[3223],{"type":2453},{"text":3225,"type":751},"It’s important to make sure the coach you choose is the right fit for you.",{"type":807},{"text":3228,"type":751},"Things to keep in mind when researching:",{"type":1411,"content":3230},[3231,3237,3243,3249,3255],{"type":1414,"content":3232},[3233],{"type":747,"content":3234},[3235],{"text":3236,"type":751},"Degrees",{"type":1414,"content":3238},[3239],{"type":747,"content":3240},[3241],{"text":3242,"type":751},"Licenses",{"type":1414,"content":3244},[3245],{"type":747,"content":3246},[3247],{"text":3248,"type":751},"Accredited certifications",{"type":1414,"content":3250},[3251],{"type":747,"content":3252},[3253],{"text":3254,"type":751},"Client testimonies or reviews",{"type":1414,"content":3256},[3257],{"type":747,"content":3258},[3259],{"text":3260,"type":751},"Success stories",{"type":753,"attrs":3262,"content":3263},{"level":755},[3264],{"text":3265,"type":751},"Your Road to Wellness",{"type":747,"content":3267},[3268,3270,3274],{"text":3269,"type":751},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":3271,"type":751,"marks":3272},"x, y or z ",[3273],{"type":2453},{"text":3275,"type":751},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":753,"attrs":3277,"content":3278},{"level":755},[3279],{"text":3280,"type":751},"Train Like A Fighter",{"type":747,"content":3282},[3283,3284,3289],{"text":1628,"type":751},{"text":1630,"type":751,"marks":3285},[3286],{"type":766,"attrs":3287},{"href":1634,"uuid":48,"anchor":48,"custom":3288,"target":769,"linktype":13},{},{"text":2341,"type":751},{"type":747,"content":3291},[3292],{"text":2345,"type":751},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3294,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3299,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3300,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3295,"component":118,"meta_info":3296,"meta_title":7,"block_image":3297,"cover_image":3298,"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},[],[],"2023-01-31 00:00",{"_uid":3303,"title":3304,"plugin":43,"description":3305},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":3307,"alt":3308,"name":7,"focus":7,"title":3308,"filename":3309,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[1659],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1130,"created_at":3319,"published_at":3320,"updated_at":3321,"id":3322,"uuid":3323,"content":3324,"slug":1130,"full_slug":3345,"sort_by_date":48,"position":446,"tag_list":3346,"is_startpage":9,"parent_id":3347,"meta_data":48,"group_id":3348,"first_published_at":3349,"release_id":48,"lang":60,"path":7,"alternates":3350,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3325,"component":3326,"meta_info":3327,"custom_content_list":3329},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3328,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3330,3335,3340],{"_uid":3331,"label":3332,"value":3333,"dev_id":3334,"component":751},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3336,"label":3337,"value":3338,"dev_id":3339,"component":751},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3341,"label":3342,"value":3343,"dev_id":3344,"component":751},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892886990]