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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1165,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1155,"full_slug":1156,"sort_by_date":48,"position":1157,"tag_list":1158,"is_startpage":9,"parent_id":1160,"meta_data":48,"group_id":1161,"first_published_at":1162,"release_id":48,"lang":60,"path":1163,"alternates":1164,"default_full_slug":48,"translated_slugs":48},"Improve Your Gut Health Naturally | Boxing Wellness","2022-01-26T09:08:46.544Z","2022-09-26T19:54:15.405Z","2022-09-26T19:54:15.445Z",101699650,"6f4e8b07-47ac-4dec-9941-aea24189bb14",{"_uid":664,"faqs":665,"title":657,"topic":695,"author":710,"content":733,"category":1115,"schedule":1123,"component":1124,"meta_info":1125,"cover_image":1128,"description":1127,"contributors":1131},"bcf60749-1fd5-4de7-bcd4-5e2e1896dc51",[666,671,675,679,683,687,691],{"_uid":667,"answer":668,"question":669,"component":670},"3c1cd37c-358a-43ff-bd62-5a1beaecf704","Boxers know how important it is to have a strong core. True core strength goes much deeper than those toned abs – it starts in the gut.\n\nSo much of our health is determined by our digestive system. It is where our bodies process food into fuel, powering every function in our bodies. New DNA research has revealed a direct link between the popularity of the so-called Western diet, consisting of processed foods, and the rise of autoimmune diseases worldwide.\n\nWhile vast amounts of research over the past few decades have offered us warning signs, this most recent revelation should be a wake-up call for everyone. The COVID-19 pandemic has underscored this urgency by revealing that patients with underlying autoimmune disorders had more complications and worse outcomes combatting the virus.\n\nIf we know that the root cause of many major health conditions can be managed by such a simple change as a healthier diet, why wouldn’t we want to target the problem at its source?\n\nTo improve your gut health naturally, read this article to learn more.","How can I improve my gut health naturally?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e4c36584-0738-40bf-813c-09fc9f745fb5","The human body contains over 40 trillion bacteria, the majority of which live in our digestive system. These are known as the gut microbiome, a delicate balance of good gut bacteria that perform essential functions for our overall health. Imbalances in your gut microbiome cause inflammation, leading to issues throughout the body.","Why is gut health so important?",{"_uid":676,"answer":677,"question":678,"component":670},"a8dd3420-c056-4098-8ce7-9618c0e8d07f","The body systems that are directly linked to gut health are:\n- Immune System\nThe immune system is your body’s defense system against all harmful invaders. Poor gut health can turn your immune system against your own body, causing autoimmune diseases.\n- Endocrine System\nThe endocrine system is your body’s chemical messaging system, which is responsible for a variety of roles, including chemical and hormone regulation, metabolism, development, and growth.\n- Brain and Nervous System\nThe brain and nervous system are your body’s central control and command center that includes over 500 million neurons in your gut alone. Together, they form a connection known as the gut-brain axis.","Which body systems are directly linked to gut health?",{"_uid":680,"answer":681,"question":682,"component":670},"aebfd5be-66b2-45f4-a8b3-63121ca19ece","Gastrointestinal upset may be the most obvious sign of an unhealthy gut, but it is far from the only symptom to watch out for. Since major body systems are intrinsically linked to your gut microbiome, digestive imbalances can wreak havoc on a lot of main bodily functions.","What are the signs of an unhealthy gut?",{"_uid":684,"answer":685,"question":686,"component":670},"6ab22e22-73cc-4787-801b-3c09fbf046c2","Here are some key symptoms of digestive problems:\n- Upset stomach\nIndigestion, bloating, irregular bowel movements, and other common stomach conditions can all be tied to poor gut health.\n- Abnormal sleep patterns\nPoor quality sleep can hinder important digestive work that regulates our food intake. Ignoring gut health problems can cause abnormal sleep patterns, including insomnia, oversleeping, and generalized fatigue.\n- Depression\nThe science behind feeling “hangry” is directly associated with your body's serotonin level which is mostly produced in the gut. Imbalances in the gut can result in imbalances in your serotonin levels.\n- Unexplained weight gain or loss\nWhen your gut isn’t functioning well, your metabolism may be impacted causing weight fluctuations. For instance, not eating will trigger your body into 'starvation mode’ causing your body to conserve food and store it as fat.\n- Sugar cravings\nA lack of good gut bacteria can cause your body to crave sugar and junk food, which only worsens the issue.\n- Food intolerances\nIf you’ve suddenly had trouble digesting foods that never used to cause problems, it could mean an unhealthy gut.\n- Skin irritation\nAn unhealthy gut can cause skin dryness, irritation, or conditions like eczema. Inflammation in the gut, which can be caused by certain food intolerances or an unhealthy and unbalanced diet, can lead to a \"leaky gut.\" In these instances, certain proteins \"leak\" out into the body and irritate the skin.\n- Autoimmune diseases\nAutoimmune diseases include several conditions, including lupus, irritable bowel syndrome (IBS), type 1 diabetes, multiple sclerosis, and rheumatoid arthritis.","What are some symptoms of digestive problems?",{"_uid":688,"answer":689,"question":690,"component":670},"68350421-1c5c-4aa3-9493-13b72e3aeb56","The most important thing you can do to improve your gut health is to eat a healthier diet. Eating a clean diet that is rich in anti-inflammatory foods should be your first priority. Other factors such as hydration, proper sleep, and regular exercise play a major role in bringing your whole body back into balance, but the initial healing begins on your plate.","How can I improve my gut health?",{"_uid":692,"answer":693,"question":694,"component":670},"6db2020e-398d-47d3-b283-c89d4fb6432f","The influence your gut health has on our wellbeing reminds us of how interconnected all our body’s systems truly are. To maintain your digestive health – and improve your overall health – simple lifestyle changes can make a huge difference.\n- Improve sleep hygiene\nThis includes creating a regular sleep schedule as well as getting a solid 7-9 hours of sleep every night.\n- Stay hydrated\nDrink water regularly throughout the day, increasing intake on days with intense physical training.\n- Exercise regularly\nMove your body every day, incorporating a variety of exercises from endurance and boxing training to stretching and yoga.\n- Reduce stress\nStress reduction ties in closely with regular exercise, as high-intensity exercise is proven to improve mental health.","How else can I improve my gut health?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":696,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":698,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":726,"full_slug":727,"sort_by_date":48,"position":281,"tag_list":728,"is_startpage":9,"parent_id":729,"meta_data":48,"group_id":730,"first_published_at":731,"release_id":48,"lang":60,"path":48,"alternates":732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":724,"social_link_instagram":725,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":721,"alt":711,"name":711,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":734,"content":735},"doc",[736,752,764,776,788,795,798,804,809,821,826,838,843,854,861,874,886,891,896,900,905,909,914,918,923,927,932,936,941,945,950,954,959,971,976,986,998,1004,1014,1018,1023,1027,1032,1042,1047,1066,1071,1082,1087,1091,1103],{"type":737,"content":738},"paragraph",[739,742,750],{"text":740,"type":741},"Boxers know how important it is to have a ","text",{"text":743,"type":741,"marks":744},"strong core",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.youtube.com/watch?v=EA9dZNXDynw","_blank",{"text":751,"type":741},". True core strength goes much deeper than those toned abs – it starts in the gut.",{"type":737,"content":753},[754,756,762],{"text":755,"type":741},"So much of our health is determined by our digestive system. It is where our bodies process food into fuel, powering every function in our bodies. ",{"text":757,"type":741,"marks":758},"New DNA research",[759],{"type":746,"attrs":760},{"href":761,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.theguardian.com/science/2022/jan/08/global-spread-of-autoimmune-disease-blamed-on-western-diet",{"text":763,"type":741}," has revealed a direct link between the popularity of the so-called Western diet, consisting of processed foods, and the rise of autoimmune diseases worldwide.",{"type":737,"content":765},[766,768,774],{"text":767,"type":741},"While vast amounts of research over the past few decades have offered us warning signs, this most recent revelation should be a wake-up call for everyone. The COVID-19 pandemic has underscored this urgency by revealing that patients with underlying autoimmune disorders had ",{"text":769,"type":741,"marks":770},"more complications and worse outcomes",[771],{"type":746,"attrs":772},{"href":773,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://academic.oup.com/rheumatology/article/60/SI/SI37/6174122",{"text":775,"type":741}," combatting the virus.",{"type":737,"content":777},[778,780,786],{"text":779,"type":741},"We know the root cause of many major health conditions can be managed by simple lifestyle changes, such as a ",{"text":781,"type":741,"marks":782},"healthier diet",[783],{"type":746,"attrs":784},{"href":785,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":787,"type":741},", so why wouldn’t we want to target the problem at its source? Let's dig in to help you identify the signs of poor gut health and the tips to get your gut back on track.",{"type":789,"attrs":790,"content":792},"heading",{"level":791},2,[793],{"text":794,"type":741},"Why Is Gut Health So Important",{"type":737,"content":796},[797],{"text":673,"type":741},{"type":789,"attrs":799,"content":801},{"level":800},3,[802],{"text":803,"type":741},"Body systems directly linked to gut health include:",{"type":789,"attrs":805,"content":806},{"level":800},[807],{"text":808,"type":741},"Immune System",{"type":737,"content":810},[811,813,819],{"text":812,"type":741},"The immune system is your body’s defense system against all harmful invaders. Poor gut health can turn your immune system against your own body, causing ",{"text":814,"type":741,"marks":815},"autoimmune diseases",[816],{"type":746,"attrs":817},{"href":818,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://medlineplus.gov/autoimmunediseases.html",{"text":820,"type":741},".",{"type":789,"attrs":822,"content":823},{"level":800},[824],{"text":825,"type":741},"Endocrine System",{"type":737,"content":827},[828,830,836],{"text":829,"type":741},"The endocrine system is your body’s ",{"text":831,"type":741,"marks":832},"chemical messaging system",[833],{"type":746,"attrs":834},{"href":835,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/anatomy-of-the-endocrine-system",{"text":837,"type":741},", which is responsible for a variety of roles, including chemical and hormone regulation, metabolism, development, and growth.",{"type":789,"attrs":839,"content":840},{"level":800},[841],{"text":842,"type":741},"Brain and Nervous System",{"type":737,"content":844},[845,847,853],{"text":846,"type":741},"The brain and nervous system are your body’s central control and command center that includes over 500 million neurons in your gut alone. Together, they form a connection known as the ",{"text":848,"type":741,"marks":849},"gut-brain axis",[850],{"type":746,"attrs":851},{"href":852,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection",{"text":820,"type":741},{"type":789,"attrs":855,"content":856},{"level":791},[857,859],{"text":858,"type":741},"Signs of an Unhealthy Gut",{"type":860},"hard_break",{"type":862,"attrs":863},"blok",{"id":864,"body":865},"eb5898fc-1f48-470c-a64b-ea3bac9191dc",[866],{"_uid":867,"image":868,"component":872,"copyright_details":873},"i-ee2742b0-c4eb-4687-8500-29b8cd5e149a",{"id":869,"alt":870,"name":7,"focus":48,"title":870,"filename":871,"copyright":7,"fieldtype":50},3739594,"Upset Stomach","https://a.storyblok.com/f/115220/1100x1100/7a572bd728/upset_stomach.png","content_image",[],{"type":737,"content":875},[876,878,884],{"text":877,"type":741},"Gastrointestinal upset may be the most obvious sign of an unhealthy gut, but it is far from the only symptom to watch out for. Since major body systems are intrinsically linked to your gut microbiome, ",{"text":879,"type":741,"marks":880},"digestive imbalances",[881],{"type":746,"attrs":882},{"href":883,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.everydayhealth.com/digestive-health/signs-of-unhealthy-gut-and-how-to-fix-it/",{"text":885,"type":741}," can wreak havoc on a lot of main bodily functions.",{"type":789,"attrs":887,"content":888},{"level":791},[889],{"text":890,"type":741},"Symptoms of digestive problems include:",{"type":789,"attrs":892,"content":893},{"level":800},[894],{"text":895,"type":741},"Upset stomach",{"type":737,"content":897},[898],{"text":899,"type":741},"Indigestion, bloating, irregular bowel movements, and other common stomach conditions can all be tied to poor gut health.",{"type":789,"attrs":901,"content":902},{"level":800},[903],{"text":904,"type":741},"Abnormal sleep patterns",{"type":737,"content":906},[907],{"text":908,"type":741},"Poor quality sleep can hinder important digestive work that regulates our food intake. Ignoring gut health problems can cause abnormal sleep patterns, including insomnia, oversleeping, and generalized fatigue.",{"type":789,"attrs":910,"content":911},{"level":800},[912],{"text":913,"type":741},"Depression",{"type":737,"content":915},[916],{"text":917,"type":741},"The science behind feeling “hangry” is directly associated with your body's serotonin level which is mostly produced in the gut. Imbalances in the gut can result in imbalances in your serotonin levels.",{"type":789,"attrs":919,"content":920},{"level":800},[921],{"text":922,"type":741},"Unexplained weight gain or loss",{"type":737,"content":924},[925],{"text":926,"type":741},"When your gut isn’t functioning well, your metabolism may be impacted causing weight fluctuations. For instance, not eating will trigger your body into 'starvation mode’ causing your body to conserve food and store it as fat.",{"type":789,"attrs":928,"content":929},{"level":800},[930],{"text":931,"type":741},"Sugar cravings",{"type":737,"content":933},[934],{"text":935,"type":741},"A lack of good gut bacteria can cause your body to crave sugar and junk food, which only worsens the issue.",{"type":789,"attrs":937,"content":938},{"level":800},[939],{"text":940,"type":741},"Food intolerances",{"type":737,"content":942},[943],{"text":944,"type":741},"If you’ve suddenly had trouble digesting foods that never used to cause problems, it could mean an unhealthy gut.",{"type":789,"attrs":946,"content":947},{"level":800},[948],{"text":949,"type":741},"Skin irritation",{"type":737,"content":951},[952],{"text":953,"type":741},"An unhealthy gut can cause skin dryness, irritation, or conditions like eczema. Inflammation in the gut, which can be caused by certain food intolerances or an unhealthy and unbalanced diet, can lead to a \"leaky gut.\" In these instances, certain proteins \"leak\" out into the body and irritate the skin.",{"type":789,"attrs":955,"content":956},{"level":800},[957],{"text":958,"type":741},"Autoimmune diseases",{"type":737,"content":960},[961,963,969],{"text":962,"type":741},"Autoimmune diseases include ",{"text":964,"type":741,"marks":965},"several conditions",[966],{"type":746,"attrs":967},{"href":968,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6854958/",{"text":970,"type":741},", including lupus, irritable bowel syndrome (IBS), type 1 diabetes, multiple sclerosis, and rheumatoid arthritis.",{"type":789,"attrs":972,"content":973},{"level":791},[974,975],{"text":690,"type":741},{"type":860},{"type":862,"attrs":977},{"id":864,"body":978},[979],{"_uid":980,"image":981,"component":872,"copyright_details":985},"i-79204866-6815-4c88-a02a-be1f8770529e",{"id":982,"alt":983,"name":7,"focus":48,"title":983,"filename":984,"copyright":7,"fieldtype":50},3739595,"Anti-Inflammatory Foods","https://a.storyblok.com/f/115220/1100x1100/f9a7729dc1/anti-inflammatory_foods.png",[],{"type":737,"content":987},[988,990,996],{"text":989,"type":741},"The most important thing you can do to improve your gut health is to eat a healthier diet. Eating a clean diet that is rich in ",{"text":991,"type":741,"marks":992},"anti-inflammatory foods",[993],{"type":746,"attrs":994},{"href":995,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods/",{"text":997,"type":741}," should be your first priority. Other factors such as hydration, proper sleep, and regular exercise play a major role in bringing your whole body back into balance, but the initial healing begins on your plate.",{"type":789,"attrs":999,"content":1000},{"level":791},[1001,1003],{"text":1002,"type":741},"What else can I do for my gut health?",{"type":860},{"type":862,"attrs":1005},{"id":864,"body":1006},[1007],{"_uid":1008,"image":1009,"component":872,"copyright_details":1013},"i-909abb41-585f-4284-a172-cffc65eb1964",{"id":1010,"alt":1011,"name":7,"focus":48,"title":1011,"filename":1012,"copyright":7,"fieldtype":50},3739613,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/a1b5faf24a/fightcamp_workout.png",[],{"type":737,"content":1015},[1016],{"text":1017,"type":741},"The influence your gut health has on our wellbeing reminds us of how interconnected all our body’s systems truly are. To maintain your digestive health – and improve your overall health – simple lifestyle changes can make a huge difference.",{"type":789,"attrs":1019,"content":1020},{"level":800},[1021],{"text":1022,"type":741},"Improve sleep hygiene",{"type":737,"content":1024},[1025],{"text":1026,"type":741},"This includes creating a regular sleep schedule as well as getting a solid 7-9 hours of sleep every night.",{"type":789,"attrs":1028,"content":1029},{"level":800},[1030],{"text":1031,"type":741},"Stay hydrated",{"type":737,"content":1033},[1034,1040],{"text":1035,"type":741,"marks":1036},"Drink water",[1037],{"type":746,"attrs":1038},{"href":1039,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/hydration-for-boxers-before-during-and-after-a-workout",{"text":1041,"type":741}," regularly throughout the day, increasing intake on days with intense physical training.",{"type":789,"attrs":1043,"content":1044},{"level":800},[1045],{"text":1046,"type":741},"Exercise regularly",{"type":737,"content":1048},[1049,1051,1057,1059,1065],{"text":1050,"type":741},"Move your body every day, incorporating a variety of exercises from ",{"text":1052,"type":741,"marks":1053},"endurance and boxing training",[1054],{"type":746,"attrs":1055},{"href":1056,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/stamina-and-endurance-building-workout-train-like-a-boxer",{"text":1058,"type":741}," to ",{"text":1060,"type":741,"marks":1061},"stretching and yoga",[1062],{"type":746,"attrs":1063},{"href":1064,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers",{"text":820,"type":741},{"type":789,"attrs":1067,"content":1068},{"level":800},[1069],{"text":1070,"type":741},"Reduce stress",{"type":737,"content":1072},[1073,1075,1081],{"text":1074,"type":741},"Stress reduction ties in closely with regular exercise, as high-intensity exercise is proven to ",{"text":1076,"type":741,"marks":1077},"improve mental health",[1078],{"type":746,"attrs":1079},{"href":1080,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{"text":820,"type":741},{"type":789,"attrs":1083,"content":1084},{"level":791},[1085],{"text":1086,"type":741},"The Takeaway",{"type":737,"content":1088},[1089],{"text":1090,"type":741},"Your digestive health impacts your entire body and when overlooked can even result in long-term autoimmune disease. In a society that focuses so much on dealing with symptoms, the best thing you can do for yourself is to proactively target the cause.",{"type":737,"content":1092},[1093,1095,1101],{"text":1094,"type":741},"Taking ",{"text":1096,"type":741,"marks":1097},"health inspiration from boxers",[1098],{"type":746,"attrs":1099},{"href":1100,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1102,"type":741}," is usually a solid choice, and gut health is no different.  Boxers know how to keep their fuel processing system in a peak working state, staying in fighting shape by living a healthy lifestyle from what they eat to how much they sleep. Making these simple choices every day can make all the difference in your health, but it’s not always easy to get started.",{"type":737,"content":1104},[1105,1107,1113],{"text":1106,"type":741},"Are you ready to train (and eat) like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1108,"type":741,"marks":1109},"FightCamp App",[1110],{"type":746,"attrs":1111},{"href":1112,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1114,"type":741}," and train with real fighters from the comfort of your own home.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1116,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1121,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1117,"component":118,"meta_info":1118,"meta_title":7,"block_image":1119,"cover_image":1120,"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},[],[],"2022-03-09 00:00","article",{"_uid":1126,"title":657,"plugin":43,"description":1127},"7de02c91-b34b-45a6-8b25-046afbd56a6b","Digestion is key to your health. Poor gut health can lead to chronic disease but simple lifestyle changes like a healthy boxer diet can improve gut health fast.",{"id":1129,"alt":657,"name":7,"focus":48,"title":657,"filename":1130,"copyright":7,"fieldtype":50},3739603,"https://a.storyblok.com/f/115220/2400x990/34831e4b91/improve-your-gut-health-naturally-boxing-wellness.png",[1132],{"name":1133,"created_at":1134,"published_at":1135,"updated_at":1136,"id":1137,"uuid":1138,"content":1139,"slug":1149,"full_slug":1150,"sort_by_date":48,"position":501,"tag_list":1151,"is_startpage":9,"parent_id":729,"meta_data":48,"group_id":1152,"first_published_at":1153,"release_id":48,"lang":60,"path":48,"alternates":1154,"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":1140,"_uid":1141,"name":1142,"photo":1143,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1146,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1147,"social_link_instagram":1148,"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":1144,"alt":1142,"name":1142,"focus":48,"title":1142,"filename":1145,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],"improve-your-gut-health-naturally-boxing-wellness","blogs/improve-your-gut-health-naturally-boxing-wellness",-3620,[1159],"featured",60887917,"6b50a7b5-d5ed-41ed-9ef1-635ea2b82b45","2022-03-09T02:10:00.000Z","wellness/{{story.slug}}",[],["Reactive",1166],[1167,1404,1615,2322,2602,2821],{"name":1168,"created_at":1169,"published_at":1170,"updated_at":1171,"id":1172,"uuid":1173,"content":1174,"slug":1397,"full_slug":1398,"sort_by_date":48,"position":1399,"tag_list":1400,"is_startpage":9,"parent_id":1160,"meta_data":48,"group_id":1401,"first_published_at":1402,"release_id":48,"lang":60,"path":1163,"alternates":1403,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":1175,"faqs":1176,"title":1168,"topic":1209,"author":1224,"content":1225,"category":1378,"schedule":1386,"component":1124,"meta_info":1387,"cover_image":1391,"description":1395,"contributors":1396},"cb154773-a461-4e7f-8fa3-509a355410cd",[1177,1181,1185,1189,1193,1197,1201,1205],{"_uid":1178,"answer":1179,"question":1180,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":1182,"answer":1183,"question":1184,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":1186,"answer":1187,"question":1188,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":1190,"answer":1191,"question":1192,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":1194,"answer":1195,"question":1196,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":1198,"answer":1199,"question":1200,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":1202,"answer":1203,"question":1204,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":1206,"answer":1207,"question":1208,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1210,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1222,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1223,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1211,"component":39,"meta_info":1219,"block_image":1220,"cover_image":1221,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1212,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1217,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1218,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1213,"component":118,"meta_info":1214,"meta_title":7,"block_image":1215,"cover_image":1216,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":734,"content":1226},[1227,1231,1245,1249,1264,1269,1303,1307,1310,1314,1317,1321,1324,1328,1332,1336,1339,1343,1346,1351,1355,1360,1374],{"type":737,"content":1228},[1229],{"text":1230,"type":741},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":862,"attrs":1232},{"id":1233,"body":1234},"33364d76-077d-411d-996c-9da95986ad05",[1235],{"_uid":1236,"link":1237,"image":1239,"title":1243,"component":1244},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1238,"target":749,"linktype":13,"fieldtype":14,"cached_url":1238},"https://youtu.be/lOA9rPKcLSI",{"id":1240,"alt":1241,"name":7,"focus":7,"title":1241,"filename":1242,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":789,"attrs":1246,"content":1247},{"level":791},[1248],{"text":1180,"type":741},{"type":737,"content":1250},[1251,1253,1262],{"text":1252,"type":741},"A ",{"text":1254,"type":741,"marks":1255},"traditional Chinese medicine",[1256,1260],{"type":746,"attrs":1257},{"href":1258,"uuid":48,"anchor":48,"custom":1259,"target":749,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1261},"underline",{"text":1263,"type":741},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":789,"attrs":1265,"content":1266},{"level":800},[1267],{"text":1268,"type":741},"Benefits of Muscle Scraping",{"type":1270,"content":1271},"bullet_list",[1272,1279,1285,1291,1297],{"type":1273,"content":1274},"list_item",[1275],{"type":737,"content":1276},[1277],{"text":1278,"type":741},"Improves blood circulation",{"type":1273,"content":1280},[1281],{"type":737,"content":1282},[1283],{"text":1284,"type":741},"Increases range of motion in the muscle",{"type":1273,"content":1286},[1287],{"type":737,"content":1288},[1289],{"text":1290,"type":741},"Relieves muscle pain or stiffness",{"type":1273,"content":1292},[1293],{"type":737,"content":1294},[1295],{"text":1296,"type":741},"Promotes metabolic cell repair",{"type":1273,"content":1298},[1299],{"type":737,"content":1300},[1301],{"text":1302,"type":741},"Stimulates muscle healing and recovery",{"type":789,"attrs":1304,"content":1305},{"level":791},[1306],{"text":1188,"type":741},{"type":737,"content":1308},[1309],{"text":1187,"type":741},{"type":789,"attrs":1311,"content":1312},{"level":791},[1313],{"text":1192,"type":741},{"type":737,"content":1315},[1316],{"text":1191,"type":741},{"type":789,"attrs":1318,"content":1319},{"level":791},[1320],{"text":1196,"type":741},{"type":737,"content":1322},[1323],{"text":1195,"type":741},{"type":789,"attrs":1325,"content":1326},{"level":791},[1327],{"text":1200,"type":741},{"type":737,"content":1329},[1330],{"text":1331,"type":741},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":789,"attrs":1333,"content":1334},{"level":791},[1335],{"text":1204,"type":741},{"type":737,"content":1337},[1338],{"text":1203,"type":741},{"type":789,"attrs":1340,"content":1341},{"level":791},[1342],{"text":1208,"type":741},{"type":737,"content":1344},[1345],{"text":1207,"type":741},{"type":789,"attrs":1347,"content":1348},{"level":791},[1349],{"text":1350,"type":741},"Muscle Scraping - Smash or Pass?",{"type":737,"content":1352},[1353],{"text":1354,"type":741},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":789,"attrs":1356,"content":1357},{"level":791},[1358],{"text":1359,"type":741},"Train and Recover Like a Fighter",{"type":737,"content":1361},[1362,1364,1372],{"text":1363,"type":741},"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":1365,"type":741,"marks":1366},"FightCamp",[1367,1371],{"type":746,"attrs":1368},{"href":1369,"uuid":48,"anchor":48,"custom":1370,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1261},{"text":1373,"type":741}," 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":737,"content":1375},[1376],{"text":1377,"type":741},"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":1379,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1384,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1385,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1380,"component":118,"meta_info":1381,"meta_title":7,"block_image":1382,"cover_image":1383,"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":1388,"title":1389,"plugin":43,"description":1390},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":1392,"alt":1393,"name":7,"focus":7,"title":1393,"filename":1394,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[1159],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1405,"created_at":1406,"published_at":1407,"updated_at":1408,"id":1409,"uuid":1410,"content":1411,"slug":1608,"full_slug":1609,"sort_by_date":48,"position":1610,"tag_list":1611,"is_startpage":9,"parent_id":1160,"meta_data":48,"group_id":1612,"first_published_at":1407,"release_id":48,"lang":60,"path":1613,"alternates":1614,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":1412,"faqs":1413,"title":1430,"topic":1431,"author":1446,"content":1447,"category":1590,"schedule":1598,"component":1124,"meta_info":1599,"cover_image":1602,"description":1601,"contributors":1607},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[1414,1418,1422,1426],{"_uid":1415,"answer":1416,"question":1417,"component":670},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":1419,"answer":1420,"question":1421,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":1423,"answer":1424,"question":1425,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":1427,"answer":1428,"question":1429,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":1432,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":1444,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":1433,"component":39,"meta_info":1441,"block_image":1442,"cover_image":1443,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1434,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1439,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1435,"component":118,"meta_info":1436,"meta_title":7,"block_image":1437,"cover_image":1438,"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":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],"7b09efb4-fee4-4672-b973-73c566c0cf92",{"type":734,"content":1448},[1449,1455,1467,1471,1476,1480,1498,1503,1514,1524,1529,1533,1537,1542,1546,1556,1561,1565,1569,1574,1578],{"type":789,"attrs":1450,"content":1452},{"level":1451},1,[1453],{"text":1454,"type":741},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":737,"content":1456},[1457,1459,1465],{"text":1458,"type":741},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":1460,"type":741,"marks":1461},"try something new",[1462],{"type":746,"attrs":1463},{"href":1464,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1466,"type":741},", boxing offers powerful benefits that reach far beyond fitness.",{"type":737,"content":1468},[1469],{"text":1470,"type":741},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":789,"attrs":1472,"content":1473},{"level":791},[1474],{"text":1475,"type":741},"How Boxing Reduces Stress",{"type":737,"content":1477},[1478],{"text":1479,"type":741},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":737,"content":1481},[1482,1488,1490,1496],{"text":1483,"type":741,"marks":1484},"A study in Frontiers in Psychology",[1485],{"type":746,"attrs":1486},{"href":1487,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":1489,"type":741}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":1491,"type":741,"marks":1492},"stepping up to the bag",[1493],{"type":746,"attrs":1494},{"href":1495,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":1497,"type":741},", and getting into the rhythm can help reset your mindset after a long day.",{"type":789,"attrs":1499,"content":1500},{"level":791},[1501],{"text":1502,"type":741},"Boosting Confidence And Self-Esteem",{"type":737,"content":1504},[1505,1507,1513],{"text":1506,"type":741},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":1508,"type":741,"marks":1509},"boxing journey",[1510],{"type":746,"attrs":1511},{"href":1512,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":820,"type":741},{"type":737,"content":1515},[1516,1522],{"text":1517,"type":741,"marks":1518},"Research supports this",[1519],{"type":746,"attrs":1520},{"href":1521,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":1523,"type":741}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":789,"attrs":1525,"content":1526},{"level":791},[1527],{"text":1528,"type":741},"Enhancing Focus and Mental Clarity",{"type":737,"content":1530},[1531],{"text":1532,"type":741},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":737,"content":1534},[1535],{"text":1536,"type":741},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":789,"attrs":1538,"content":1539},{"level":791},[1540],{"text":1541,"type":741},"Building Resilience and Mental Toughness",{"type":737,"content":1543},[1544],{"text":1545,"type":741},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":737,"content":1547},[1548,1554],{"text":1549,"type":741,"marks":1550},"Research highlights",[1551],{"type":746,"attrs":1552},{"href":1553,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":1555,"type":741}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":789,"attrs":1557,"content":1558},{"level":791},[1559],{"text":1560,"type":741},"The Power of Community",{"type":737,"content":1562},[1563],{"text":1564,"type":741},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":737,"content":1566},[1567],{"text":1568,"type":741},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":789,"attrs":1570,"content":1571},{"level":791},[1572],{"text":1573,"type":741},"Become Stronger Than Yesterday",{"type":737,"content":1575},[1576],{"text":1577,"type":741},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":737,"content":1579},[1580,1582,1588],{"text":1581,"type":741},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":1583,"type":741,"marks":1584},"welcome you to FightCamp",[1585],{"type":746,"attrs":1586},{"href":1587,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":1589,"type":741}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1591,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1596,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1597,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1592,"component":118,"meta_info":1593,"meta_title":7,"block_image":1594,"cover_image":1595,"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},[],[],"2025-06-06 00:00",{"_uid":1600,"title":1430,"plugin":43,"description":1601},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":1603,"alt":1604,"name":7,"focus":7,"title":7,"source":7,"filename":1605,"copyright":7,"fieldtype":50,"meta_data":1606,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":1604,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":1616,"created_at":1617,"published_at":1618,"updated_at":1619,"id":1620,"uuid":1621,"content":1622,"slug":2315,"full_slug":2316,"sort_by_date":48,"position":2317,"tag_list":2318,"is_startpage":9,"parent_id":1160,"meta_data":48,"group_id":2319,"first_published_at":2320,"release_id":48,"lang":60,"path":1163,"alternates":2321,"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":1623,"faqs":1624,"title":1616,"topic":1649,"author":1138,"content":1664,"category":2297,"schedule":2305,"component":1124,"meta_info":2306,"cover_image":2310,"description":2309,"contributors":2314},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1625,1629,1633,1637,1641,1645],{"_uid":1626,"answer":1627,"question":1628,"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":1630,"answer":1631,"question":1632,"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":1634,"answer":1635,"question":1636,"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":1638,"answer":1639,"question":1640,"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":1642,"answer":1643,"question":1644,"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":1646,"answer":1647,"question":1648,"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":1650,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1662,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1663,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1651,"component":39,"meta_info":1659,"block_image":1660,"cover_image":1661,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1652,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1657,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1658,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1653,"component":118,"meta_info":1654,"meta_title":7,"block_image":1655,"cover_image":1656,"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":734,"content":1665},[1666,1670,1675,1680,1693,1705,1709,1753,1757,1798,1803,1813,1824,1827,1877,1880,1896,1901,1911,1923,1926,1964,1967,1989,1994,2004,2015,2019,2069,2072,2149,2154,2164,2176,2179,2229,2232,2272,2277,2281,2286,2294],{"type":737,"content":1667},[1668],{"text":1669,"type":741},"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":789,"attrs":1671,"content":1672},{"level":791},[1673],{"text":1674,"type":741},"5 Easy and Healthy Thanksgiving Appetizers",{"type":789,"attrs":1676,"content":1677},{"level":800},[1678],{"text":1679,"type":741},"Black Rice Stuffed Mushrooms",{"type":862,"attrs":1681},{"id":1682,"body":1683},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1684],{"url":1685,"_uid":1687,"image":1688,"component":872,"copyright_details":1692},{"id":7,"url":7,"linktype":1686,"fieldtype":14,"cached_url":7},"story","i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1689,"alt":1690,"name":7,"focus":7,"title":1690,"filename":1691,"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":737,"content":1694},[1695,1697,1703],{"text":1696,"type":741},"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":1698,"type":741,"marks":1699},"immune health",[1700],{"type":746,"attrs":1701},{"href":1702,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1704,"type":741},". 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":737,"content":1706},[1707],{"text":1708,"type":741},"Ingredients: ",{"type":1270,"content":1710},[1711,1717,1723,1729,1735,1741,1747],{"type":1273,"content":1712},[1713],{"type":737,"content":1714},[1715],{"text":1716,"type":741},"1/2 cup black rice (or wild rice)",{"type":1273,"content":1718},[1719],{"type":737,"content":1720},[1721],{"text":1722,"type":741},"1 cup vegetable stock",{"type":1273,"content":1724},[1725],{"type":737,"content":1726},[1727],{"text":1728,"type":741},"1 10-ounce package of baby portobello mushrooms",{"type":1273,"content":1730},[1731],{"type":737,"content":1732},[1733],{"text":1734,"type":741},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":1273,"content":1736},[1737],{"type":737,"content":1738},[1739],{"text":1740,"type":741},"1/4 cup raw walnuts, crushed",{"type":1273,"content":1742},[1743],{"type":737,"content":1744},[1745],{"text":1746,"type":741},"Cooking oil spray",{"type":1273,"content":1748},[1749],{"type":737,"content":1750},[1751],{"text":1752,"type":741},"Salt and pepper to taste ",{"type":737,"content":1754},[1755],{"text":1756,"type":741},"Directions:",{"type":1758,"attrs":1759,"content":1761},"ordered_list",{"order":1760},{"order":1451},[1762,1768,1774,1780,1786,1792],{"type":1273,"content":1763},[1764],{"type":737,"content":1765},[1766],{"text":1767,"type":741},"Preheat oven to 375°F ",{"type":1273,"content":1769},[1770],{"type":737,"content":1771},[1772],{"text":1773,"type":741},"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":1273,"content":1775},[1776],{"type":737,"content":1777},[1778],{"text":1779,"type":741},"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":1273,"content":1781},[1782],{"type":737,"content":1783},[1784],{"text":1785,"type":741},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":1273,"content":1787},[1788],{"type":737,"content":1789},[1790],{"text":1791,"type":741},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":1273,"content":1793},[1794],{"type":737,"content":1795},[1796],{"text":1797,"type":741},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":789,"attrs":1799,"content":1800},{"level":800},[1801],{"text":1802,"type":741},"White Bean Dip",{"type":862,"attrs":1804},{"id":1682,"body":1805},[1806],{"url":1807,"_uid":1808,"image":1809,"component":872,"copyright_details":1812},{"id":7,"url":7,"linktype":1686,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1810,"alt":1690,"name":7,"focus":7,"title":1690,"filename":1811,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":737,"content":1814},[1815,1816,1822],{"text":1252,"type":741},{"text":1817,"type":741,"marks":1818},"protein",[1819],{"type":746,"attrs":1820},{"href":1821,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1823,"type":741}," 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":737,"content":1825},[1826],{"text":1708,"type":741},{"type":1270,"content":1828},[1829,1835,1841,1847,1853,1859,1865,1871],{"type":1273,"content":1830},[1831],{"type":737,"content":1832},[1833],{"text":1834,"type":741},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":1273,"content":1836},[1837],{"type":737,"content":1838},[1839],{"text":1840,"type":741},"2 tablespoons olive oil ",{"type":1273,"content":1842},[1843],{"type":737,"content":1844},[1845],{"text":1846,"type":741},"1-2 tablespoons water",{"type":1273,"content":1848},[1849],{"type":737,"content":1850},[1851],{"text":1852,"type":741},"Juice of ½ lemon",{"type":1273,"content":1854},[1855],{"type":737,"content":1856},[1857],{"text":1858,"type":741},"1 small garlic clove, peeled ",{"type":1273,"content":1860},[1861],{"type":737,"content":1862},[1863],{"text":1864,"type":741},"1/2 teaspoon salt",{"type":1273,"content":1866},[1867],{"type":737,"content":1868},[1869],{"text":1870,"type":741},"Ground pepper to taste ",{"type":1273,"content":1872},[1873],{"type":737,"content":1874},[1875],{"text":1876,"type":741},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":737,"content":1878},[1879],{"text":1756,"type":741},{"type":1758,"attrs":1881,"content":1883},{"order":1882},{"order":1451},[1884,1890],{"type":1273,"content":1885},[1886],{"type":737,"content":1887},[1888],{"text":1889,"type":741},"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":1273,"content":1891},[1892],{"type":737,"content":1893},[1894],{"text":1895,"type":741},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":789,"attrs":1897,"content":1898},{"level":800},[1899],{"text":1900,"type":741},"Sundried Tomato and Olive Tapenade",{"type":862,"attrs":1902},{"id":1682,"body":1903},[1904],{"url":1905,"_uid":1906,"image":1907,"component":872,"copyright_details":1910},{"id":7,"url":7,"linktype":1686,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1908,"alt":1690,"name":7,"focus":7,"title":1690,"filename":1909,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":737,"content":1912},[1913,1915,1921],{"text":1914,"type":741},"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":1916,"type":741,"marks":1917},"anti-inflammatory",[1918],{"type":746,"attrs":1919},{"href":1920,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1922,"type":741}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":737,"content":1924},[1925],{"text":1708,"type":741},{"type":1270,"content":1927},[1928,1934,1940,1946,1952,1958],{"type":1273,"content":1929},[1930],{"type":737,"content":1931},[1932],{"text":1933,"type":741},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":1273,"content":1935},[1936],{"type":737,"content":1937},[1938],{"text":1939,"type":741},"2 cups olives, drained and pitted",{"type":1273,"content":1941},[1942],{"type":737,"content":1943},[1944],{"text":1945,"type":741},"2 cloves garlic, minced",{"type":1273,"content":1947},[1948],{"type":737,"content":1949},[1950],{"text":1951,"type":741},"2 tablespoons olive oil",{"type":1273,"content":1953},[1954],{"type":737,"content":1955},[1956],{"text":1957,"type":741},"3 tablespoons lemon juice",{"type":1273,"content":1959},[1960],{"type":737,"content":1961},[1962],{"text":1963,"type":741},"1/3 cup fresh basil",{"type":737,"content":1965},[1966],{"text":1756,"type":741},{"type":1758,"attrs":1968,"content":1970},{"order":1969},{"order":1451},[1971,1977,1983],{"type":1273,"content":1972},[1973],{"type":737,"content":1974},[1975],{"text":1976,"type":741},"Add all the ingredients to a food processor",{"type":1273,"content":1978},[1979],{"type":737,"content":1980},[1981],{"text":1982,"type":741},"Pulse until combined, scraping down the sides as needed",{"type":1273,"content":1984},[1985],{"type":737,"content":1986},[1987],{"text":1988,"type":741},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":789,"attrs":1990,"content":1991},{"level":800},[1992],{"text":1993,"type":741},"Roasted Beet Hummus ",{"type":862,"attrs":1995},{"id":1682,"body":1996},[1997],{"url":1998,"_uid":1999,"image":2000,"component":872,"copyright_details":2003},{"id":7,"url":7,"linktype":1686,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2001,"alt":1690,"name":7,"focus":7,"title":1690,"filename":2002,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":737,"content":2005},[2006,2008,2013],{"text":2007,"type":741},"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":2009,"type":741,"marks":2010},"boxer’s diet",[2011],{"type":746,"attrs":2012},{"href":785,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":2014,"type":741},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":737,"content":2016},[2017],{"text":2018,"type":741},"Ingredients:",{"type":1270,"content":2020},[2021,2027,2033,2039,2045,2051,2057,2063],{"type":1273,"content":2022},[2023],{"type":737,"content":2024},[2025],{"text":2026,"type":741},"1 small beet",{"type":1273,"content":2028},[2029],{"type":737,"content":2030},[2031],{"text":2032,"type":741},"1 15-ounce can of cooked chickpeas, drained",{"type":1273,"content":2034},[2035],{"type":737,"content":2036},[2037],{"text":2038,"type":741},"Juice of 1/2 lemon",{"type":1273,"content":2040},[2041],{"type":737,"content":2042},[2043],{"text":2044,"type":741},"2 garlic cloves, minced",{"type":1273,"content":2046},[2047],{"type":737,"content":2048},[2049],{"text":2050,"type":741},"2 tablespoons tahini",{"type":1273,"content":2052},[2053],{"type":737,"content":2054},[2055],{"text":2056,"type":741},"1/4 cup olive oil  ",{"type":1273,"content":2058},[2059],{"type":737,"content":2060},[2061],{"text":2062,"type":741},"1 teaspoon salt",{"type":1273,"content":2064},[2065],{"type":737,"content":2066},[2067],{"text":2068,"type":741},"Pepper to taste ",{"type":737,"content":2070},[2071],{"text":1756,"type":741},{"type":1758,"attrs":2073,"content":2075},{"order":2074},{"order":1451},[2076,2125,2131,2137,2143],{"type":1273,"content":2077},[2078,2082],{"type":737,"content":2079},[2080],{"text":2081,"type":741},"Roast the beet: ",{"type":1270,"content":2083},[2084,2089,2095,2101,2107,2113,2119],{"type":1273,"content":2085},[2086],{"type":737,"content":2087},[2088],{"text":1767,"type":741},{"type":1273,"content":2090},[2091],{"type":737,"content":2092},[2093],{"text":2094,"type":741},"Remove the stem and the roots from the beet ",{"type":1273,"content":2096},[2097],{"type":737,"content":2098},[2099],{"text":2100,"type":741},"Wash under water until clean ",{"type":1273,"content":2102},[2103],{"type":737,"content":2104},[2105],{"text":2106,"type":741},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":1273,"content":2108},[2109],{"type":737,"content":2110},[2111],{"text":2112,"type":741},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":1273,"content":2114},[2115],{"type":737,"content":2116},[2117],{"text":2118,"type":741},"Let it cool to room temperature ",{"type":1273,"content":2120},[2121],{"type":737,"content":2122},[2123],{"text":2124,"type":741},"Peel the skin off ",{"type":1273,"content":2126},[2127],{"type":737,"content":2128},[2129],{"text":2130,"type":741},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":1273,"content":2132},[2133],{"type":737,"content":2134},[2135],{"text":2136,"type":741},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":1273,"content":2138},[2139],{"type":737,"content":2140},[2141],{"text":2142,"type":741},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":1273,"content":2144},[2145],{"type":737,"content":2146},[2147],{"text":2148,"type":741},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":789,"attrs":2150,"content":2151},{"level":800},[2152],{"text":2153,"type":741},"Sweet Potato Bites",{"type":862,"attrs":2155},{"id":1682,"body":2156},[2157],{"url":2158,"_uid":2159,"image":2160,"component":872,"copyright_details":2163},{"id":7,"url":7,"linktype":1686,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":2161,"alt":1690,"name":7,"focus":7,"title":1690,"filename":2162,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":737,"content":2165},[2166,2168,2174],{"text":2167,"type":741},"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":2169,"type":741,"marks":2170},"healthy fats",[2171],{"type":746,"attrs":2172},{"href":2173,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2175,"type":741}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":737,"content":2177},[2178],{"text":2018,"type":741},{"type":1270,"content":2180},[2181,2187,2193,2199,2205,2211,2217,2223],{"type":1273,"content":2182},[2183],{"type":737,"content":2184},[2185],{"text":2186,"type":741},"2 medium sweet potatoes",{"type":1273,"content":2188},[2189],{"type":737,"content":2190},[2191],{"text":2192,"type":741},"1 large avocado, diced",{"type":1273,"content":2194},[2195],{"type":737,"content":2196},[2197],{"text":2198,"type":741},"2 teaspoons sesame seeds",{"type":1273,"content":2200},[2201],{"type":737,"content":2202},[2203],{"text":2204,"type":741},"Olive or avocado oil, for drizzling",{"type":1273,"content":2206},[2207],{"type":737,"content":2208},[2209],{"text":2210,"type":741},"¼ cup red onion, diced",{"type":1273,"content":2212},[2213],{"type":737,"content":2214},[2215],{"text":2216,"type":741},"½ lemon",{"type":1273,"content":2218},[2219],{"type":737,"content":2220},[2221],{"text":2222,"type":741},"Fresh cilantro leaves, finely chopped",{"type":1273,"content":2224},[2225],{"type":737,"content":2226},[2227],{"text":2228,"type":741},"Salt and pepper to taste",{"type":737,"content":2230},[2231],{"text":1756,"type":741},{"type":1758,"attrs":2233,"content":2235},{"order":2234},{"order":1451},[2236,2242,2248,2254,2260,2266],{"type":1273,"content":2237},[2238],{"type":737,"content":2239},[2240],{"text":2241,"type":741},"Preheat the oven to 400°F",{"type":1273,"content":2243},[2244],{"type":737,"content":2245},[2246],{"text":2247,"type":741},"Line a large baking sheet with parchment paper",{"type":1273,"content":2249},[2250],{"type":737,"content":2251},[2252],{"text":2253,"type":741},"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":1273,"content":2255},[2256],{"type":737,"content":2257},[2258],{"text":2259,"type":741},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":1273,"content":2261},[2262],{"type":737,"content":2263},[2264],{"text":2265,"type":741},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":1273,"content":2267},[2268],{"type":737,"content":2269},[2270],{"text":2271,"type":741},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":789,"attrs":2273,"content":2274},{"level":791},[2275],{"text":2276,"type":741},"A Healthier Feast",{"type":737,"content":2278},[2279],{"text":2280,"type":741},"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":789,"attrs":2282,"content":2283},{"level":791},[2284],{"text":2285,"type":741},"Eat & Train Like a Fighter",{"type":737,"content":2287},[2288,2289,2293],{"text":1363,"type":741},{"text":1365,"type":741,"marks":2290},[2291],{"type":746,"attrs":2292},{"href":1369,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1373,"type":741},{"type":737,"content":2295},[2296],{"text":1377,"type":741},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2298,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2303,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2299,"component":118,"meta_info":2300,"meta_title":7,"block_image":2301,"cover_image":2302,"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":2307,"title":2308,"plugin":43,"description":2309},"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":2311,"alt":2312,"name":7,"focus":7,"title":2312,"filename":2313,"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,[1159],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2323,"created_at":2324,"published_at":2325,"updated_at":2326,"id":2327,"uuid":2328,"content":2329,"slug":2594,"full_slug":2595,"sort_by_date":48,"position":2596,"tag_list":2597,"is_startpage":9,"parent_id":1160,"meta_data":48,"group_id":2599,"first_published_at":2600,"release_id":48,"lang":60,"path":1163,"alternates":2601,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":2330,"faqs":2331,"title":2323,"topic":2348,"author":2363,"content":2364,"category":2575,"schedule":2583,"component":1124,"meta_info":2584,"cover_image":2588,"description":2592,"contributors":2593},"e830f475-d311-47a7-a580-bf4708fb885a",[2332,2336,2340,2344],{"_uid":2333,"answer":2334,"question":2335,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":2337,"answer":2338,"question":2339,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":2341,"answer":2342,"question":2343,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":2345,"answer":2346,"question":2347,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2349,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2361,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2350,"component":39,"meta_info":2358,"block_image":2359,"cover_image":2360,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2351,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2356,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2352,"component":118,"meta_info":2353,"meta_title":7,"block_image":2354,"cover_image":2355,"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":734,"content":2365},[2366,2380,2391,2415,2420,2423,2428,2431,2436,2450,2454,2458,2462,2466,2470,2474,2479,2483,2491,2495,2499,2503,2507,2511,2515,2519,2527,2531,2535,2539,2543,2547,2552,2556,2561,2571],{"type":737,"content":2367},[2368,2370,2378],{"text":2369,"type":741},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":2371,"type":741,"marks":2372},"according to most experts",[2373,2377],{"type":746,"attrs":2374},{"href":2375,"uuid":48,"anchor":48,"custom":2376,"target":749,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1261},{"text":2379,"type":741},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":737,"content":2381},[2382,2384,2389],{"text":2383,"type":741},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":2385,"type":741,"marks":2386},"“let food be thy medicine,” ",[2387],{"type":2388},"italic",{"text":2390,"type":741},"as well as believing that disease was not a punishment from the Gods. ",{"type":737,"content":2392},[2393,2395,2403,2405,2413],{"text":2394,"type":741},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2396,"type":741,"marks":2397},"coined the term wellness",[2398,2402],{"type":746,"attrs":2399},{"href":2400,"uuid":48,"anchor":48,"custom":2401,"target":749,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1261},{"text":2404,"type":741},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":2406,"type":741,"marks":2407},"fitness and wellness",[2408,2412],{"type":746,"attrs":2409},{"href":2410,"uuid":48,"anchor":48,"custom":2411,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1261},{"text":2414,"type":741}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":789,"attrs":2416,"content":2417},{"level":791},[2418],{"text":2419,"type":741},"What is Fitness?",{"type":737,"content":2421},[2422],{"text":2334,"type":741},{"type":789,"attrs":2424,"content":2425},{"level":791},[2426],{"text":2427,"type":741},"What is Wellness?",{"type":737,"content":2429},[2430],{"text":2338,"type":741},{"type":789,"attrs":2432,"content":2433},{"level":791},[2434],{"text":2435,"type":741},"How to Set Goals for Fitness and Wellness",{"type":737,"content":2437},[2438,2440,2448],{"text":2439,"type":741},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":2441,"type":741,"marks":2442},"S.M.A.R.T. goals",[2443,2447],{"type":746,"attrs":2444},{"href":2445,"uuid":48,"anchor":48,"custom":2446,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1261},{"text":2449,"type":741},":",{"type":737,"content":2451},[2452],{"text":2453,"type":741},"S - Specific",{"type":737,"content":2455},[2456],{"text":2457,"type":741},"M - Measurable",{"type":737,"content":2459},[2460],{"text":2461,"type":741},"A - Achievable",{"type":737,"content":2463},[2464],{"text":2465,"type":741},"R - Relevant",{"type":737,"content":2467},[2468],{"text":2469,"type":741},"T - Timeframe ",{"type":737,"content":2471},[2472],{"text":2473,"type":741},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":789,"attrs":2475,"content":2476},{"level":800},[2477],{"text":2478,"type":741},"Fitness",{"type":737,"content":2480},[2481],{"text":2482,"type":741},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":1270,"content":2484},[2485],{"type":1273,"content":2486},[2487],{"type":737,"content":2488},[2489],{"text":2490,"type":741},"Example Goal: Weight loss",{"type":737,"content":2492},[2493],{"text":2494,"type":741},"S - 30 lbs.",{"type":737,"content":2496},[2497],{"text":2498,"type":741},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":737,"content":2500},[2501],{"text":2502,"type":741},"A - Doable through proper exercise and nutrition management",{"type":737,"content":2504},[2505],{"text":2506,"type":741},"R - Plan for setbacks (ex. Traveling for work)",{"type":737,"content":2508},[2509],{"text":2510,"type":741},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":789,"attrs":2512,"content":2513},{"level":800},[2514],{"text":339,"type":741},{"type":737,"content":2516},[2517],{"text":2518,"type":741},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":1270,"content":2520},[2521],{"type":1273,"content":2522},[2523],{"type":737,"content":2524},[2525],{"text":2526,"type":741},"Example Goal: Taking supplements every day (habit creation)",{"type":737,"content":2528},[2529],{"text":2530,"type":741},"S - Take fish oil in the morning, and melatonin in the evening",{"type":737,"content":2532},[2533],{"text":2534,"type":741},"M - Create a calendar chart to track progress - mark off successful days",{"type":737,"content":2536},[2537],{"text":2538,"type":741},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":737,"content":2540},[2541],{"text":2542,"type":741},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":737,"content":2544},[2545],{"text":2546,"type":741},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":789,"attrs":2548,"content":2549},{"level":791},[2550],{"text":2551,"type":741},"Progress Over Perfection",{"type":737,"content":2553},[2554],{"text":2555,"type":741},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":789,"attrs":2557,"content":2558},{"level":791},[2559],{"text":2560,"type":741},"Train For Your Fitness & Wellness",{"type":737,"content":2562},[2563,2564,2570],{"text":1363,"type":741},{"text":1365,"type":741,"marks":2565},[2566,2569],{"type":746,"attrs":2567},{"href":1369,"uuid":48,"anchor":48,"custom":2568,"target":749,"linktype":13},{},{"type":1261},{"text":1373,"type":741},{"type":737,"content":2572},[2573],{"text":2574,"type":741},"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":2576,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2581,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2577,"component":118,"meta_info":2578,"meta_title":7,"block_image":2579,"cover_image":2580,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":2585,"title":2586,"plugin":43,"description":2587},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":2589,"alt":2590,"name":7,"focus":7,"title":2590,"filename":2591,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[1159,2598],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":2603,"created_at":2604,"published_at":2605,"updated_at":2606,"id":2607,"uuid":2608,"content":2609,"slug":2814,"full_slug":2815,"sort_by_date":48,"position":2816,"tag_list":2817,"is_startpage":9,"parent_id":1160,"meta_data":48,"group_id":2818,"first_published_at":2819,"release_id":48,"lang":60,"path":1163,"alternates":2820,"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":2610,"faqs":2611,"title":2603,"topic":2640,"author":2655,"content":2656,"category":2796,"schedule":1386,"component":1124,"meta_info":2804,"cover_image":2808,"description":2812,"contributors":2813},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[2612,2616,2620,2624,2628,2632,2636],{"_uid":2613,"answer":2614,"question":2615,"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":2617,"answer":2618,"question":2619,"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":2621,"answer":2622,"question":2623,"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":2625,"answer":2626,"question":2627,"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":2629,"answer":2630,"question":2631,"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":2633,"answer":2634,"question":2635,"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":2637,"answer":2638,"question":2639,"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":2641,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2653,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2654,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2642,"component":39,"meta_info":2650,"block_image":2651,"cover_image":2652,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2643,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2648,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2644,"component":118,"meta_info":2645,"meta_title":7,"block_image":2646,"cover_image":2647,"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":734,"content":2657},[2658,2662,2666,2670,2674,2677,2681,2694,2726,2731,2734,2738,2742,2752,2756,2760,2763,2767,2770,2774,2777,2782,2793],{"type":737,"content":2659},[2660],{"text":2661,"type":741},"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":737,"content":2663},[2664],{"text":2665,"type":741},"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":737,"content":2667},[2668],{"text":2669,"type":741},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":789,"attrs":2671,"content":2672},{"level":800},[2673],{"text":2615,"type":741},{"type":737,"content":2675},[2676],{"text":2614,"type":741},{"type":789,"attrs":2678,"content":2679},{"level":800},[2680],{"text":2619,"type":741},{"type":737,"content":2682},[2683,2685,2692],{"text":2684,"type":741},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":2686,"type":741,"marks":2687},"posture",[2688],{"type":746,"attrs":2689},{"href":2690,"uuid":48,"anchor":48,"custom":2691,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":2693,"type":741}," 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":1270,"content":2695},[2696,2702,2708,2714,2720],{"type":1273,"content":2697},[2698],{"type":737,"content":2699},[2700],{"text":2701,"type":741},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1273,"content":2703},[2704],{"type":737,"content":2705},[2706],{"text":2707,"type":741},"Swing your arms gently at approximately a 90-degree angle",{"type":1273,"content":2709},[2710],{"type":737,"content":2711},[2712],{"text":2713,"type":741},"Land on your heel with every step",{"type":1273,"content":2715},[2716],{"type":737,"content":2717},[2718],{"text":2719,"type":741},"Move your hips forward (not side-to-side)",{"type":1273,"content":2721},[2722],{"type":737,"content":2723},[2724],{"text":2725,"type":741},"Aim for shorter, brisker strides",{"type":789,"attrs":2727,"content":2728},{"level":800},[2729],{"text":2730,"type":741},"How Long Should You Power Walk For?",{"type":737,"content":2732},[2733],{"text":2622,"type":741},{"type":789,"attrs":2735,"content":2736},{"level":800},[2737],{"text":2627,"type":741},{"type":737,"content":2739},[2740],{"text":2741,"type":741},"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":737,"content":2743},[2744,2746,2750],{"text":2745,"type":741},"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":2747,"type":741,"marks":2748},"pumping",[2749],{"type":2388},{"text":2751,"type":741},"! ",{"type":737,"content":2753},[2754],{"text":2755,"type":741},"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":789,"attrs":2757,"content":2758},{"level":800},[2759],{"text":2631,"type":741},{"type":737,"content":2761},[2762],{"text":2630,"type":741},{"type":789,"attrs":2764,"content":2765},{"level":800},[2766],{"text":2635,"type":741},{"type":737,"content":2768},[2769],{"text":2634,"type":741},{"type":789,"attrs":2771,"content":2772},{"level":800},[2773],{"text":2639,"type":741},{"type":737,"content":2775},[2776],{"text":2638,"type":741},{"type":789,"attrs":2778,"content":2779},{"level":791},[2780],{"text":2781,"type":741},"Train Like a Power Fighter",{"type":737,"content":2783},[2784,2786,2792],{"text":2785,"type":741},"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":1365,"type":741,"marks":2787},[2788,2791],{"type":746,"attrs":2789},{"href":1369,"uuid":48,"anchor":48,"custom":2790,"target":749,"linktype":13},{},{"type":1261},{"text":1373,"type":741},{"type":737,"content":2794},[2795],{"text":1377,"type":741},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2797,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2802,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2803,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2798,"component":118,"meta_info":2799,"meta_title":7,"block_image":2800,"cover_image":2801,"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":2805,"title":2806,"plugin":43,"description":2807},"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":2809,"alt":2810,"name":7,"focus":7,"title":2810,"filename":2811,"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,[1159],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2822,"created_at":2823,"published_at":2824,"updated_at":2825,"id":2826,"uuid":2827,"content":2828,"slug":3154,"full_slug":3155,"sort_by_date":48,"position":3156,"tag_list":3157,"is_startpage":9,"parent_id":1160,"meta_data":48,"group_id":3158,"first_published_at":2824,"release_id":48,"lang":60,"path":1163,"alternates":3159,"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":2829,"faqs":2830,"title":2822,"topic":2847,"author":2363,"content":2862,"category":3135,"schedule":3143,"component":1124,"meta_info":3144,"cover_image":3148,"description":3152,"contributors":3153},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[2831,2835,2839,2843],{"_uid":2832,"answer":2833,"question":2834,"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":2836,"answer":2837,"question":2838,"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":2840,"answer":2841,"question":2842,"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":2844,"answer":2845,"question":2846,"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":2848,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2860,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2849,"component":39,"meta_info":2857,"block_image":2858,"cover_image":2859,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2850,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2855,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2851,"component":118,"meta_info":2852,"meta_title":7,"block_image":2853,"cover_image":2854,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":2863},[2864,2868,2872,2876,2880,2883,2887,2891,3035,3039,3043,3047,3052,3071,3103,3108,3118,3123,3132],{"type":737,"content":2865},[2866],{"text":2867,"type":741},"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":737,"content":2869},[2870],{"text":2871,"type":741},"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":737,"content":2873},[2874],{"text":2875,"type":741},"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":789,"attrs":2877,"content":2878},{"level":791},[2879],{"text":2834,"type":741},{"type":737,"content":2881},[2882],{"text":2833,"type":741},{"type":789,"attrs":2884,"content":2885},{"level":791},[2886],{"text":2838,"type":741},{"type":737,"content":2888},[2889],{"text":2890,"type":741},"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":1270,"content":2892},[2893,2927,2972,3003],{"type":1273,"content":2894},[2895,2899],{"type":737,"content":2896},[2897],{"text":2898,"type":741},"Physical Activity",{"type":1270,"content":2900},[2901,2907,2913],{"type":1273,"content":2902},[2903],{"type":737,"content":2904},[2905],{"text":2906,"type":741},"Exercise/cardio routines",{"type":1273,"content":2908},[2909],{"type":737,"content":2910},[2911],{"text":2912,"type":741},"Personal programming",{"type":1273,"content":2914},[2915,2919],{"type":737,"content":2916},[2917],{"text":2918,"type":741},"Event preparation ",{"type":1270,"content":2920},[2921],{"type":1273,"content":2922},[2923],{"type":737,"content":2924},[2925],{"text":2926,"type":741},"Obstacle course training, race training (running, biking, swimming)",{"type":1273,"content":2928},[2929,2932],{"type":737,"content":2930},[2931],{"text":433,"type":741},{"type":1270,"content":2933},[2934,2940,2946],{"type":1273,"content":2935},[2936],{"type":737,"content":2937},[2938],{"text":2939,"type":741},"Meal planning",{"type":1273,"content":2941},[2942],{"type":737,"content":2943},[2944],{"text":2945,"type":741},"Dieting",{"type":1273,"content":2947},[2948,2952],{"type":737,"content":2949},[2950],{"text":2951,"type":741},"Teaching nutritional information",{"type":1270,"content":2953},[2954,2960,2966],{"type":1273,"content":2955},[2956],{"type":737,"content":2957},[2958],{"text":2959,"type":741},"Calories",{"type":1273,"content":2961},[2962],{"type":737,"content":2963},[2964],{"text":2965,"type":741},"Macros/micros",{"type":1273,"content":2967},[2968],{"type":737,"content":2969},[2970],{"text":2971,"type":741},"Supplementation",{"type":1273,"content":2973},[2974,2977],{"type":737,"content":2975},[2976],{"text":406,"type":741},{"type":1270,"content":2978},[2979,2985,2991,2997],{"type":1273,"content":2980},[2981],{"type":737,"content":2982},[2983],{"text":2984,"type":741},"Stress reduction",{"type":1273,"content":2986},[2987],{"type":737,"content":2988},[2989],{"text":2990,"type":741},"Habit formation",{"type":1273,"content":2992},[2993],{"type":737,"content":2994},[2995],{"text":2996,"type":741},"Improving self-image ",{"type":1273,"content":2998},[2999],{"type":737,"content":3000},[3001],{"text":3002,"type":741},"Practicing positive mindset creation",{"type":1273,"content":3004},[3005,3009],{"type":737,"content":3006},[3007],{"text":3008,"type":741},"Personal Wellness",{"type":1270,"content":3010},[3011,3017,3023,3029],{"type":1273,"content":3012},[3013],{"type":737,"content":3014},[3015],{"text":3016,"type":741},"Work-life balance",{"type":1273,"content":3018},[3019],{"type":737,"content":3020},[3021],{"text":3022,"type":741},"Increasing life satisfaction",{"type":1273,"content":3024},[3025],{"type":737,"content":3026},[3027],{"text":3028,"type":741},"Prioritizing self-care",{"type":1273,"content":3030},[3031],{"type":737,"content":3032},[3033],{"text":3034,"type":741},"Time management",{"type":789,"attrs":3036,"content":3037},{"level":791},[3038],{"text":2842,"type":741},{"type":737,"content":3040},[3041],{"text":3042,"type":741},"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":737,"content":3044},[3045],{"text":3046,"type":741},"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":789,"attrs":3048,"content":3049},{"level":791},[3050],{"text":3051,"type":741},"What to Look For?",{"type":737,"content":3053},[3054,3056,3060,3062,3066,3068,3069],{"text":3055,"type":741},"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":3057,"type":741,"marks":3058},"Are they certified? (Note: ",[3059],{"type":2388},{"text":3061,"type":741},"credentials do not always mean being qualified)",{"text":3063,"type":741,"marks":3064}," Do their clients have promising success? What is the value of what they are offering? ",[3065],{"type":2388},{"text":3067,"type":741},"It’s important to make sure the coach you choose is the right fit for you.",{"type":860},{"text":3070,"type":741},"Things to keep in mind when researching:",{"type":1270,"content":3072},[3073,3079,3085,3091,3097],{"type":1273,"content":3074},[3075],{"type":737,"content":3076},[3077],{"text":3078,"type":741},"Degrees",{"type":1273,"content":3080},[3081],{"type":737,"content":3082},[3083],{"text":3084,"type":741},"Licenses",{"type":1273,"content":3086},[3087],{"type":737,"content":3088},[3089],{"text":3090,"type":741},"Accredited certifications",{"type":1273,"content":3092},[3093],{"type":737,"content":3094},[3095],{"text":3096,"type":741},"Client testimonies or reviews",{"type":1273,"content":3098},[3099],{"type":737,"content":3100},[3101],{"text":3102,"type":741},"Success stories",{"type":789,"attrs":3104,"content":3105},{"level":791},[3106],{"text":3107,"type":741},"Your Road to Wellness",{"type":737,"content":3109},[3110,3112,3116],{"text":3111,"type":741},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":3113,"type":741,"marks":3114},"x, y or z ",[3115],{"type":2388},{"text":3117,"type":741},"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":789,"attrs":3119,"content":3120},{"level":791},[3121],{"text":3122,"type":741},"Train Like A Fighter",{"type":737,"content":3124},[3125,3126,3131],{"text":1363,"type":741},{"text":1365,"type":741,"marks":3127},[3128],{"type":746,"attrs":3129},{"href":1369,"uuid":48,"anchor":48,"custom":3130,"target":749,"linktype":13},{},{"text":1373,"type":741},{"type":737,"content":3133},[3134],{"text":1377,"type":741},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3136,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3141,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3142,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3137,"component":118,"meta_info":3138,"meta_title":7,"block_image":3139,"cover_image":3140,"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":3145,"title":3146,"plugin":43,"description":3147},"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. 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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,[1159],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1124,"created_at":3161,"published_at":3162,"updated_at":3163,"id":3164,"uuid":3165,"content":3166,"slug":1124,"full_slug":3187,"sort_by_date":48,"position":446,"tag_list":3188,"is_startpage":9,"parent_id":3189,"meta_data":48,"group_id":3190,"first_published_at":3191,"release_id":48,"lang":60,"path":7,"alternates":3192,"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":3167,"component":3168,"meta_info":3169,"custom_content_list":3171},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3170,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3172,3177,3182],{"_uid":3173,"label":3174,"value":3175,"dev_id":3176,"component":741},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3178,"label":3179,"value":3180,"dev_id":3181,"component":741},"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":3183,"label":3184,"value":3185,"dev_id":3186,"component":741},"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",[],1785892887263]