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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":1007,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":998,"full_slug":999,"sort_by_date":48,"position":1000,"tag_list":1001,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":1004,"first_published_at":659,"release_id":48,"lang":60,"path":1005,"alternates":1006,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":664,"faqs":665,"title":657,"topic":679,"author":694,"content":717,"category":979,"schedule":987,"component":988,"meta_info":989,"cover_image":993,"description":992,"contributors":997},"13dcb405-3683-42a1-8d1e-b249a63d2947",[666,671,675],{"_uid":667,"answer":668,"question":669,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":676,"answer":677,"question":678,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":680,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":682,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"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":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":710,"full_slug":711,"sort_by_date":48,"position":281,"tag_list":712,"is_startpage":9,"parent_id":713,"meta_data":48,"group_id":714,"first_published_at":715,"release_id":48,"lang":60,"path":48,"alternates":716,"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":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":708,"social_link_instagram":709,"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":705,"alt":695,"name":695,"focus":48,"title":695,"filename":706,"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":718,"content":719},"doc",[720,726,740,744,751,766,778,798,807,819,824,852,862,867,871,877,889,894,898,903,907,912,923,928,938,950,962,967],{"type":721,"content":722},"paragraph",[723],{"text":724,"type":725},"Have you been waiting for permission to take more naps? Here it is.","text",{"type":721,"content":727},[728,730,738],{"text":729,"type":725},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":731,"type":725,"marks":732},"muscle recovery",[733],{"type":734,"attrs":735},"link",{"href":736,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster","_blank",{"text":739,"type":725},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":721,"content":741},[742],{"text":743,"type":725},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":745,"attrs":746,"content":748},"heading",{"level":747},2,[749],{"text":750,"type":725},"How Does Napping Help Boxing Performance?",{"type":752,"attrs":753},"blok",{"id":754,"body":755},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[756],{"url":757,"_uid":759,"image":760,"component":764,"copyright_details":765},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"story","i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":761,"alt":762,"name":7,"focus":48,"title":762,"filename":763,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png","content_image",[],{"type":721,"content":767},[768,770,776],{"text":769,"type":725},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":771,"type":725,"marks":772},"10 minutes of sleep",[773],{"type":734,"attrs":774},{"href":775,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":777,"type":725}," can hold many benefits for the body and mind.",{"type":721,"content":779},[780,782,788,790,796],{"text":781,"type":725},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":783,"type":725,"marks":784},"Dr. Amy Bender",[785],{"type":734,"attrs":786},{"href":787,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":789,"type":725}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":791,"type":725,"marks":792},"Rocky Harris",[793],{"type":734,"attrs":794},{"href":795,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":797,"type":725},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":752,"attrs":799},{"id":754,"body":800},[801],{"_uid":802,"text":803,"image":804,"author":805,"component":806},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":721,"content":808},[809,811,817],{"text":810,"type":725},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":812,"type":725,"marks":813},"interview with CBS Sports",[814],{"type":734,"attrs":815},{"href":816,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":818,"type":725},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":745,"attrs":820,"content":821},{"level":747},[822],{"text":823,"type":725},"Benefits of Napping",{"type":825,"content":826},"bullet_list",[827,834,840,846],{"type":828,"content":829},"list_item",[830],{"type":721,"content":831},[832],{"text":833,"type":725},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":828,"content":835},[836],{"type":721,"content":837},[838],{"text":839,"type":725},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":828,"content":841},[842],{"type":721,"content":843},[844],{"text":845,"type":725},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":828,"content":847},[848],{"type":721,"content":849},[850],{"text":851,"type":725},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":752,"attrs":853},{"id":754,"body":854},[855],{"url":856,"_uid":857,"image":858,"component":764,"copyright_details":861},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":859,"alt":762,"name":7,"focus":48,"title":762,"filename":860,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":745,"attrs":863,"content":864},{"level":747},[865],{"text":866,"type":725},"The Art of a Successful Snooze",{"type":721,"content":868},[869],{"text":870,"type":725},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":745,"attrs":872,"content":874},{"level":873},3,[875],{"text":876,"type":725},"Timing",{"type":721,"content":878},[879,881,887],{"text":880,"type":725},"The ideal time for a nap is ",{"text":882,"type":725,"marks":883},"early afternoon",[884],{"type":734,"attrs":885},{"href":886,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":888,"type":725},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":745,"attrs":890,"content":891},{"level":873},[892],{"text":893,"type":725},"Length ",{"type":721,"content":895},[896],{"text":897,"type":725},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":745,"attrs":899,"content":900},{"level":873},[901],{"text":902,"type":725},"Setting",{"type":721,"content":904},[905],{"text":906,"type":725},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":745,"attrs":908,"content":909},{"level":873},[910],{"text":911,"type":725},"Scheduling",{"type":721,"content":913},[914,916,921],{"text":915,"type":725},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":917,"type":725,"marks":918},"Dr. Bender recommends",[919],{"type":734,"attrs":920},{"href":787,"uuid":48,"anchor":48,"target":737,"linktype":13},{"text":922,"type":725}," an extended nap length of around 90 minutes for athletes.",{"type":745,"attrs":924,"content":925},{"level":747},[926],{"text":927,"type":725},"Dreaming of Greatness",{"type":752,"attrs":929},{"id":754,"body":930},[931],{"url":932,"_uid":933,"image":934,"component":764,"copyright_details":937},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":935,"alt":762,"name":7,"focus":48,"title":762,"filename":936,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":721,"content":939},[940,942,948],{"text":941,"type":725},"Boxing training is all about making ",{"text":943,"type":725,"marks":944},"healthy lifestyle choices",[945],{"type":734,"attrs":946},{"href":947,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":949,"type":725},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":721,"content":951},[952,954,960],{"text":953,"type":725},"When you’re training hard, remember that ",{"text":955,"type":725,"marks":956},"recovery",[957],{"type":734,"attrs":958},{"href":959,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":961,"type":725}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":745,"attrs":963,"content":964},{"level":747},[965],{"text":966,"type":725},"Train Like a Fighter",{"type":721,"content":968},[969,971,977],{"text":970,"type":725},"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":972,"type":725,"marks":973},"FightCamp",[974],{"type":734,"attrs":975},{"href":976,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":978,"type":725}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":980,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":985,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":986,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":981,"component":118,"meta_info":982,"meta_title":7,"block_image":983,"cover_image":984,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00","article",{"_uid":990,"title":991,"plugin":43,"description":992},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":994,"alt":995,"name":7,"focus":48,"title":995,"filename":996,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1002],"featured",60887917,"be993492-e62a-4c42-a7de-3b27142509bb","wellness/{{story.slug}}",[],["Reactive",1008],[1009,1187,1446,1682,1911,2171],{"name":1010,"created_at":1011,"published_at":1012,"updated_at":1013,"id":1014,"uuid":1015,"content":1016,"slug":1180,"full_slug":1181,"sort_by_date":48,"position":1182,"tag_list":1183,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":1184,"first_published_at":1185,"release_id":48,"lang":60,"path":1005,"alternates":1186,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":1017,"faqs":1018,"title":1010,"topic":1027,"author":1042,"content":1043,"category":1161,"schedule":1169,"component":988,"meta_info":1170,"cover_image":1174,"description":1178,"contributors":1179},"357626bb-6aad-48f7-8c87-99219b73aed0",[1019,1023],{"_uid":1020,"answer":1021,"question":1022,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":1024,"answer":1025,"question":1026,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1028,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1040,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1029,"component":39,"meta_info":1037,"block_image":1038,"cover_image":1039,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1030,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1035,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1036,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1031,"component":118,"meta_info":1032,"meta_title":7,"block_image":1033,"cover_image":1034,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":718,"content":1044},[1045,1049,1053,1068,1072,1075,1080,1094,1118,1142,1146,1157],{"type":721,"content":1046},[1047],{"text":1048,"type":725},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":745,"attrs":1050,"content":1051},{"level":747},[1052],{"text":1022,"type":725},{"type":721,"content":1054},[1055,1057,1066],{"text":1056,"type":725},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":1058,"type":725,"marks":1059},"FightCamp app",[1060,1064],{"type":734,"attrs":1061},{"href":1062,"uuid":48,"anchor":48,"custom":1063,"target":737,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1065},"underline",{"text":1067,"type":725}," are all examples of fitness goals.",{"type":745,"attrs":1069,"content":1070},{"level":747},[1071],{"text":1026,"type":725},{"type":721,"content":1073},[1074],{"text":1025,"type":725},{"type":745,"attrs":1076,"content":1077},{"level":747},[1078],{"text":1079,"type":725},"Setting Your Goals",{"type":721,"content":1081},[1082,1084,1092],{"text":1083,"type":725},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":1085,"type":725,"marks":1086},"SMART goals",[1087,1091],{"type":734,"attrs":1088},{"href":1089,"uuid":48,"anchor":48,"custom":1090,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1065},{"text":1093,"type":725}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":721,"content":1095},[1096,1098,1106,1108,1116],{"text":1097,"type":725},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":1099,"type":725,"marks":1100},"accountability partners",[1101,1105],{"type":734,"attrs":1102},{"href":1103,"uuid":48,"anchor":48,"custom":1104,"target":737,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1065},{"text":1107,"type":725},". People who have someone they are accountable to are ",{"text":1109,"type":725,"marks":1110},"95% more likely to hit their goals",[1111,1115],{"type":734,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"custom":1114,"target":737,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":1065},{"text":1117,"type":725},". ",{"type":721,"content":1119},[1120,1122,1130,1132,1140],{"text":1121,"type":725},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":1123,"type":725,"marks":1124},"FightCamp Community",[1125,1129],{"type":734,"attrs":1126},{"href":1127,"uuid":48,"anchor":48,"custom":1128,"target":737,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1065},{"text":1131,"type":725}," and tag the ",{"text":1133,"type":725,"marks":1134},"Trainers",[1135,1139],{"type":734,"attrs":1136},{"href":1137,"uuid":48,"anchor":48,"custom":1138,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1065},{"text":1141,"type":725}," and me and we’ll help you stay accountable. ",{"type":745,"attrs":1143,"content":1144},{"level":747},[1145],{"text":966,"type":725},{"type":721,"content":1147},[1148,1149,1155],{"text":970,"type":725},{"text":972,"type":725,"marks":1150},[1151,1154],{"type":734,"attrs":1152},{"href":976,"uuid":48,"anchor":48,"custom":1153,"target":737,"linktype":13},{},{"type":1065},{"text":1156,"type":725}," 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":721,"content":1158},[1159],{"text":1160,"type":725},"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":1162,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1167,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1168,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1163,"component":118,"meta_info":1164,"meta_title":7,"block_image":1165,"cover_image":1166,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":1171,"title":1172,"plugin":43,"description":1173},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":1175,"alt":1176,"name":7,"focus":7,"title":1176,"filename":1177,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[1002],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1188,"created_at":1189,"published_at":1190,"updated_at":1191,"id":1192,"uuid":1193,"content":1194,"slug":1440,"full_slug":1441,"sort_by_date":48,"position":1442,"tag_list":1443,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":1444,"first_published_at":1190,"release_id":48,"lang":60,"path":1005,"alternates":1445,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":1195,"faqs":1196,"title":1188,"topic":1221,"author":1236,"content":1237,"category":1421,"schedule":1429,"component":988,"meta_info":1430,"cover_image":1434,"description":1438,"contributors":1439},"15047e90-1cb3-49d0-a81f-1e2be9236592",[1197,1201,1205,1209,1213,1217],{"_uid":1198,"answer":1199,"question":1200,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":1202,"answer":1203,"question":1204,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":1206,"answer":1207,"question":1208,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":1210,"answer":1211,"question":1212,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":1214,"answer":1215,"question":1216,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":1218,"answer":1219,"question":1220,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1222,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1234,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1223,"component":39,"meta_info":1231,"block_image":1232,"cover_image":1233,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1224,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1229,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1230,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1225,"component":118,"meta_info":1226,"meta_title":7,"block_image":1227,"cover_image":1228,"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":718,"content":1238},[1239,1243,1247,1251,1260,1264,1268,1272,1308,1312,1315,1319,1323,1369,1373,1387,1397,1401,1405,1417],{"type":721,"content":1240},[1241],{"text":1242,"type":725},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":721,"content":1244},[1245],{"text":1246,"type":725},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":745,"attrs":1248,"content":1249},{"level":747},[1250],{"text":1200,"type":725},{"type":721,"content":1252},[1253,1255],{"text":1254,"type":725},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":1256,"type":725,"marks":1257},"Yikes.",[1258],{"type":1259},"italic",{"type":721,"content":1261},[1262],{"text":1263,"type":725},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":745,"attrs":1265,"content":1266},{"level":747},[1267],{"text":1204,"type":725},{"type":721,"content":1269},[1270],{"text":1271,"type":725},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1273,"attrs":1274,"content":1277},"ordered_list",{"order":1275},{"order":1276},1,[1278,1284,1290,1296,1302],{"type":828,"content":1279},[1280],{"type":721,"content":1281},[1282],{"text":1283,"type":725},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":828,"content":1285},[1286],{"type":721,"content":1287},[1288],{"text":1289,"type":725},"Use devices at eye level to prevent bad posture habits.",{"type":828,"content":1291},[1292],{"type":721,"content":1293},[1294],{"text":1295,"type":725},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":828,"content":1297},[1298],{"type":721,"content":1299},[1300],{"text":1301,"type":725},"Do neck and shoulder stretches regularly.",{"type":828,"content":1303},[1304],{"type":721,"content":1305},[1306],{"text":1307,"type":725},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":745,"attrs":1309,"content":1310},{"level":747},[1311],{"text":1208,"type":725},{"type":721,"content":1313},[1314],{"text":1207,"type":725},{"type":745,"attrs":1316,"content":1317},{"level":747},[1318],{"text":1212,"type":725},{"type":721,"content":1320},[1321],{"text":1322,"type":725},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1273,"attrs":1324,"content":1326},{"order":1325},{"order":1276},[1327,1333,1339,1345,1351,1357,1363],{"type":828,"content":1328},[1329],{"type":721,"content":1330},[1331],{"text":1332,"type":725},"Neck Rolls (both directions)",{"type":828,"content":1334},[1335],{"type":721,"content":1336},[1337],{"text":1338,"type":725},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":828,"content":1340},[1341],{"type":721,"content":1342},[1343],{"text":1344,"type":725},"Chin Tucks",{"type":828,"content":1346},[1347],{"type":721,"content":1348},[1349],{"text":1350,"type":725},"Arm Circles",{"type":828,"content":1352},[1353],{"type":721,"content":1354},[1355],{"text":1356,"type":725},"Rows",{"type":828,"content":1358},[1359],{"type":721,"content":1360},[1361],{"text":1362,"type":725},"Chest Openers ",{"type":828,"content":1364},[1365],{"type":721,"content":1366},[1367],{"text":1368,"type":725},"Shoulder Squeezes",{"type":745,"attrs":1370,"content":1371},{"level":747},[1372],{"text":1216,"type":725},{"type":721,"content":1374},[1375,1377,1385],{"text":1376,"type":725},"With movements and stretches to promote proper ",{"text":1378,"type":725,"marks":1379},"posture",[1380,1384],{"type":734,"attrs":1381},{"href":1382,"uuid":48,"anchor":48,"custom":1383,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1065},{"text":1386,"type":725},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":745,"attrs":1388,"content":1389},{"level":747},[1390,1392],{"text":1391,"type":725},"How Can Boxing Help Alleviate Tech Neck?",{"text":1393,"type":725,"marks":1394}," ",[1395],{"type":1396},"bold",{"type":721,"content":1398},[1399],{"text":1400,"type":725},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":745,"attrs":1402,"content":1403},{"level":747},[1404],{"text":966,"type":725},{"type":721,"content":1406},[1407,1409,1415],{"text":1408,"type":725},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":972,"type":725,"marks":1410},[1411,1414],{"type":734,"attrs":1412},{"href":976,"uuid":48,"anchor":48,"custom":1413,"target":737,"linktype":13},{},{"type":1065},{"text":1416,"type":725}," 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":721,"content":1418},[1419],{"text":1420,"type":725},"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":1422,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1427,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1428,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1423,"component":118,"meta_info":1424,"meta_title":7,"block_image":1425,"cover_image":1426,"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},[],[],"2023-01-22 00:00",{"_uid":1431,"title":1432,"plugin":43,"description":1433},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":1435,"alt":1436,"name":7,"focus":7,"title":1436,"filename":1437,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[1002],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":1447,"created_at":1448,"published_at":1449,"updated_at":1450,"id":1451,"uuid":1452,"content":1453,"slug":1675,"full_slug":1676,"sort_by_date":48,"position":1677,"tag_list":1678,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":1679,"first_published_at":1680,"release_id":48,"lang":60,"path":1005,"alternates":1681,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":1454,"faqs":1455,"title":1464,"topic":1465,"author":1480,"content":1481,"category":1656,"schedule":1664,"component":988,"meta_info":1665,"cover_image":1669,"description":1673,"contributors":1674},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1456,1460],{"_uid":1457,"answer":1458,"question":1459,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":1461,"answer":1462,"question":1463,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1466,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1478,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1479,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1467,"component":39,"meta_info":1475,"block_image":1476,"cover_image":1477,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1468,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1473,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1474,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1469,"component":118,"meta_info":1470,"meta_title":7,"block_image":1471,"cover_image":1472,"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":718,"content":1482},[1483,1487,1492,1516,1520,1525,1537,1541,1546,1550,1564,1569,1583,1588,1592,1597,1601,1606,1610,1615,1625,1638,1643,1653],{"type":721,"content":1484},[1485],{"text":1486,"type":725},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":745,"attrs":1488,"content":1489},{"level":747},[1490],{"text":1491,"type":725},"Cold Hard Facts",{"type":721,"content":1493},[1494,1496,1504,1506,1514],{"text":1495,"type":725},"The ",{"text":1497,"type":725,"marks":1498},"average American will usually gain around 10-15 lbs.",[1499,1503],{"type":734,"attrs":1500},{"href":1501,"uuid":48,"anchor":48,"custom":1502,"target":737,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1065},{"text":1505,"type":725}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":1507,"type":725,"marks":1508},"New Year resolution",[1509,1513],{"type":734,"attrs":1510},{"href":1511,"uuid":48,"anchor":48,"custom":1512,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1065},{"text":1515,"type":725}," is health-related. ",{"type":721,"content":1517},[1518],{"text":1519,"type":725},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":745,"attrs":1521,"content":1522},{"level":747},[1523],{"text":1524,"type":725},"Getting Back into Routine",{"type":752,"attrs":1526},{"id":1527,"body":1528},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[1529],{"url":1530,"_uid":1531,"image":1532,"component":764,"copyright_details":1536},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":1533,"alt":1534,"name":7,"focus":7,"title":1534,"filename":1535,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":721,"content":1538},[1539],{"text":1540,"type":725},"Here is how you can get back on track and in shape after the holidays.",{"type":745,"attrs":1542,"content":1543},{"level":873},[1544],{"text":1545,"type":725},"Start Slow",{"type":721,"content":1547},[1548],{"text":1549,"type":725},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":721,"content":1551},[1552,1554,1562],{"text":1553,"type":725},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":1555,"type":725,"marks":1556},"ease back into your training routine",[1557,1561],{"type":734,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1065},{"text":1563,"type":725},", and you’re more likely to stick with it past the month of February. ",{"type":745,"attrs":1565,"content":1566},{"level":873},[1567],{"text":1568,"type":725},"Get Back on Track Consistently",{"type":721,"content":1570},[1571,1573,1581],{"text":1572,"type":725},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":1574,"type":725,"marks":1575},"eating the rainbow",[1576,1580],{"type":734,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1065},{"text":1582,"type":725},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":745,"attrs":1584,"content":1585},{"level":873},[1586],{"text":1587,"type":725},"Don’t Be Too Hard on Yourself",{"type":721,"content":1589},[1590],{"text":1591,"type":725},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":745,"attrs":1593,"content":1594},{"level":873},[1595],{"text":1596,"type":725},"Reflect on the Small Victories",{"type":721,"content":1598},[1599],{"text":1600,"type":725},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":745,"attrs":1602,"content":1603},{"level":873},[1604],{"text":1605,"type":725},"Have Fun Getting Back Into Shape",{"type":721,"content":1607},[1608],{"text":1609,"type":725},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":745,"attrs":1611,"content":1612},{"level":747},[1613],{"text":1614,"type":725},"Progress Over Perfection",{"type":752,"attrs":1616},{"id":1527,"body":1617},[1618],{"url":1619,"_uid":1620,"image":1621,"component":764,"copyright_details":1624},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":1622,"alt":1534,"name":7,"focus":7,"title":1534,"filename":1623,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":721,"content":1626},[1627,1629,1636],{"text":1628,"type":725},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":1630,"type":725,"marks":1631},"planning",[1632],{"type":734,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"custom":1635,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":1637,"type":725},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":745,"attrs":1639,"content":1640},{"level":747},[1641],{"text":1642,"type":725},"Train Like a Fighter This Year",{"type":721,"content":1644},[1645,1646,1652],{"text":970,"type":725},{"text":972,"type":725,"marks":1647},[1648,1651],{"type":734,"attrs":1649},{"href":976,"uuid":48,"anchor":48,"custom":1650,"target":737,"linktype":13},{},{"type":1065},{"text":1416,"type":725},{"type":721,"content":1654},[1655],{"text":1420,"type":725},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1657,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1662,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1663,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1658,"component":118,"meta_info":1659,"meta_title":7,"block_image":1660,"cover_image":1661,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":1666,"title":1667,"plugin":43,"description":1668},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":1670,"alt":1671,"name":7,"focus":7,"title":1671,"filename":1672,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[1002],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1683,"created_at":1684,"published_at":1685,"updated_at":1686,"id":1687,"uuid":1688,"content":1689,"slug":1904,"full_slug":1905,"sort_by_date":48,"position":1906,"tag_list":1907,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":1908,"first_published_at":1909,"release_id":48,"lang":60,"path":1005,"alternates":1910,"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":1690,"faqs":1691,"title":1683,"topic":1724,"author":1739,"content":1740,"category":1885,"schedule":1893,"component":988,"meta_info":1894,"cover_image":1898,"description":1902,"contributors":1903},"cb154773-a461-4e7f-8fa3-509a355410cd",[1692,1696,1700,1704,1708,1712,1716,1720],{"_uid":1693,"answer":1694,"question":1695,"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":1697,"answer":1698,"question":1699,"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":1701,"answer":1702,"question":1703,"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":1705,"answer":1706,"question":1707,"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":1709,"answer":1710,"question":1711,"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":1713,"answer":1714,"question":1715,"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":1717,"answer":1718,"question":1719,"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":1721,"answer":1722,"question":1723,"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":1725,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1737,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1726,"component":39,"meta_info":1734,"block_image":1735,"cover_image":1736,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1727,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1732,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1728,"component":118,"meta_info":1729,"meta_title":7,"block_image":1730,"cover_image":1731,"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":718,"content":1741},[1742,1746,1760,1764,1778,1783,1815,1819,1822,1826,1829,1833,1836,1840,1844,1848,1851,1855,1858,1863,1867,1872,1882],{"type":721,"content":1743},[1744],{"text":1745,"type":725},"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":752,"attrs":1747},{"id":1748,"body":1749},"33364d76-077d-411d-996c-9da95986ad05",[1750],{"_uid":1751,"link":1752,"image":1754,"title":1758,"component":1759},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1753,"target":737,"linktype":13,"fieldtype":14,"cached_url":1753},"https://youtu.be/lOA9rPKcLSI",{"id":1755,"alt":1756,"name":7,"focus":7,"title":1756,"filename":1757,"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":745,"attrs":1761,"content":1762},{"level":747},[1763],{"text":1695,"type":725},{"type":721,"content":1765},[1766,1768,1776],{"text":1767,"type":725},"A ",{"text":1769,"type":725,"marks":1770},"traditional Chinese medicine",[1771,1775],{"type":734,"attrs":1772},{"href":1773,"uuid":48,"anchor":48,"custom":1774,"target":737,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1065},{"text":1777,"type":725},", 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":745,"attrs":1779,"content":1780},{"level":873},[1781],{"text":1782,"type":725},"Benefits of Muscle Scraping",{"type":825,"content":1784},[1785,1791,1797,1803,1809],{"type":828,"content":1786},[1787],{"type":721,"content":1788},[1789],{"text":1790,"type":725},"Improves blood circulation",{"type":828,"content":1792},[1793],{"type":721,"content":1794},[1795],{"text":1796,"type":725},"Increases range of motion in the muscle",{"type":828,"content":1798},[1799],{"type":721,"content":1800},[1801],{"text":1802,"type":725},"Relieves muscle pain or stiffness",{"type":828,"content":1804},[1805],{"type":721,"content":1806},[1807],{"text":1808,"type":725},"Promotes metabolic cell repair",{"type":828,"content":1810},[1811],{"type":721,"content":1812},[1813],{"text":1814,"type":725},"Stimulates muscle healing and recovery",{"type":745,"attrs":1816,"content":1817},{"level":747},[1818],{"text":1703,"type":725},{"type":721,"content":1820},[1821],{"text":1702,"type":725},{"type":745,"attrs":1823,"content":1824},{"level":747},[1825],{"text":1707,"type":725},{"type":721,"content":1827},[1828],{"text":1706,"type":725},{"type":745,"attrs":1830,"content":1831},{"level":747},[1832],{"text":1711,"type":725},{"type":721,"content":1834},[1835],{"text":1710,"type":725},{"type":745,"attrs":1837,"content":1838},{"level":747},[1839],{"text":1715,"type":725},{"type":721,"content":1841},[1842],{"text":1843,"type":725},"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":745,"attrs":1845,"content":1846},{"level":747},[1847],{"text":1719,"type":725},{"type":721,"content":1849},[1850],{"text":1718,"type":725},{"type":745,"attrs":1852,"content":1853},{"level":747},[1854],{"text":1723,"type":725},{"type":721,"content":1856},[1857],{"text":1722,"type":725},{"type":745,"attrs":1859,"content":1860},{"level":747},[1861],{"text":1862,"type":725},"Muscle Scraping - Smash or Pass?",{"type":721,"content":1864},[1865],{"text":1866,"type":725},"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":745,"attrs":1868,"content":1869},{"level":747},[1870],{"text":1871,"type":725},"Train and Recover Like a Fighter",{"type":721,"content":1873},[1874,1875,1881],{"text":970,"type":725},{"text":972,"type":725,"marks":1876},[1877,1880],{"type":734,"attrs":1878},{"href":976,"uuid":48,"anchor":48,"custom":1879,"target":737,"linktype":13},{},{"type":1065},{"text":1416,"type":725},{"type":721,"content":1883},[1884],{"text":1420,"type":725},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1886,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1891,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1892,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1887,"component":118,"meta_info":1888,"meta_title":7,"block_image":1889,"cover_image":1890,"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":1895,"title":1896,"plugin":43,"description":1897},"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":1899,"alt":1900,"name":7,"focus":7,"title":1900,"filename":1901,"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,[1002],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1912,"created_at":1913,"published_at":1914,"updated_at":1915,"id":1916,"uuid":1917,"content":1918,"slug":2165,"full_slug":2166,"sort_by_date":48,"position":2167,"tag_list":2168,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":2169,"first_published_at":1914,"release_id":48,"lang":60,"path":1005,"alternates":2170,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":1919,"faqs":1920,"title":1912,"topic":1961,"author":1739,"content":1976,"category":2147,"schedule":2155,"component":988,"meta_info":2156,"cover_image":2160,"description":2163,"contributors":2164},"2f244d75-004f-444f-bc2e-7551adea7b2f",[1921,1925,1929,1933,1937,1941,1945,1949,1953,1957],{"_uid":1922,"answer":1923,"question":1924,"component":670},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":1926,"answer":1927,"question":1928,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":1930,"answer":1931,"question":1932,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":1934,"answer":1935,"question":1936,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":1938,"answer":1939,"question":1940,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":1942,"answer":1943,"question":1944,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":1946,"answer":1947,"question":1948,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":1950,"answer":1951,"question":1952,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":1954,"answer":1955,"question":1956,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":1958,"answer":1959,"question":1960,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1962,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1974,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1975,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1963,"component":39,"meta_info":1971,"block_image":1972,"cover_image":1973,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1964,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1969,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1970,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1965,"component":118,"meta_info":1966,"meta_title":7,"block_image":1967,"cover_image":1968,"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":718,"content":1977},[1978,1992,1996,2000,2013,2017,2020,2025,2029,2034,2054,2059,2063,2068,2071,2076,2080,2085,2088,2093,2096,2101,2104,2109,2113,2118,2121,2126,2130,2134,2144],{"type":721,"content":1979},[1980,1982,1990],{"text":1981,"type":725},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":1983,"type":725,"marks":1984},"Shanie Smash",[1985,1989],{"type":734,"attrs":1986},{"href":1987,"uuid":48,"anchor":48,"custom":1988,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1065},{"text":1991,"type":725}," explains, that is the moment cupping therapy became mainstream.",{"type":721,"content":1993},[1994],{"text":1995,"type":725},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":721,"content":1997},[1998],{"text":1999,"type":725},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":752,"attrs":2001},{"id":2002,"body":2003},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[2004],{"_uid":2005,"link":2006,"image":2008,"title":2012,"component":1759},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":2007,"target":737,"linktype":13,"fieldtype":14,"cached_url":2007},"https://youtu.be/6tjOG5AhObQ",{"id":2009,"alt":2010,"name":7,"focus":7,"title":2010,"filename":2011,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS",{"type":745,"attrs":2014,"content":2015},{"level":747},[2016],{"text":1924,"type":725},{"type":721,"content":2018},[2019],{"text":1923,"type":725},{"type":745,"attrs":2021,"content":2022},{"level":747},[2023],{"text":2024,"type":725},"What Does Cupping Do for the Body?",{"type":721,"content":2026},[2027],{"text":2028,"type":725},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":745,"attrs":2030,"content":2031},{"level":873},[2032],{"text":2033,"type":725},"Cupping Therapy Benefits:",{"type":825,"content":2035},[2036,2042,2048],{"type":828,"content":2037},[2038],{"type":721,"content":2039},[2040],{"text":2041,"type":725},"Relieves Pain",{"type":828,"content":2043},[2044],{"type":721,"content":2045},[2046],{"text":2047,"type":725},"Promotes Circulation",{"type":828,"content":2049},[2050],{"type":721,"content":2051},[2052],{"text":2053,"type":725},"Muscle Release",{"type":745,"attrs":2055,"content":2056},{"level":747},[2057],{"text":2058,"type":725},"How Do You Know Where the Cups Need to go?",{"type":721,"content":2060},[2061],{"text":2062,"type":725},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":745,"attrs":2064,"content":2065},{"level":747},[2066],{"text":2067,"type":725},"Is There Anything You Have to Do to Prepare for a Session?",{"type":721,"content":2069},[2070],{"text":1935,"type":725},{"type":745,"attrs":2072,"content":2073},{"level":747},[2074],{"text":2075,"type":725},"Can You Get Injured or Do it Wrong?",{"type":721,"content":2077},[2078],{"text":2079,"type":725},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":745,"attrs":2081,"content":2082},{"level":747},[2083],{"text":2084,"type":725},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":721,"content":2086},[2087],{"text":1943,"type":725},{"type":745,"attrs":2089,"content":2090},{"level":747},[2091],{"text":2092,"type":725},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":721,"content":2094},[2095],{"text":1947,"type":725},{"type":745,"attrs":2097,"content":2098},{"level":747},[2099],{"text":2100,"type":725},"How Often do You Recommend a Cupping Session?",{"type":721,"content":2102},[2103],{"text":1951,"type":725},{"type":745,"attrs":2105,"content":2106},{"level":747},[2107],{"text":2108,"type":725},"How Much Does a Cupping Therapy Session Cost?",{"type":721,"content":2110},[2111],{"text":2112,"type":725},"$60 - $150 depending on experience.  ",{"type":745,"attrs":2114,"content":2115},{"level":747},[2116],{"text":2117,"type":725},"What Causes Cupping Therapy Marks?",{"type":721,"content":2119},[2120],{"text":1959,"type":725},{"type":745,"attrs":2122,"content":2123},{"level":747},[2124],{"text":2125,"type":725},"Cupping Therapy - Smash or Pass?",{"type":721,"content":2127},[2128],{"text":2129,"type":725},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":745,"attrs":2131,"content":2132},{"level":747},[2133],{"text":1871,"type":725},{"type":721,"content":2135},[2136,2137,2143],{"text":970,"type":725},{"text":972,"type":725,"marks":2138},[2139,2142],{"type":734,"attrs":2140},{"href":976,"uuid":48,"anchor":48,"custom":2141,"target":737,"linktype":13},{},{"type":1065},{"text":1416,"type":725},{"type":721,"content":2145},[2146],{"text":1420,"type":725},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2148,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2153,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2154,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2149,"component":118,"meta_info":2150,"meta_title":7,"block_image":2151,"cover_image":2152,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2157,"title":2158,"plugin":43,"description":2159},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":2161,"alt":2010,"name":7,"focus":7,"title":2010,"filename":2162,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[1002],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":2172,"created_at":2173,"published_at":2174,"updated_at":2175,"id":2176,"uuid":2177,"content":2178,"slug":2871,"full_slug":2872,"sort_by_date":48,"position":2873,"tag_list":2874,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":2875,"first_published_at":2876,"release_id":48,"lang":60,"path":1005,"alternates":2877,"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":2179,"faqs":2180,"title":2172,"topic":2205,"author":2220,"content":2221,"category":2853,"schedule":2861,"component":988,"meta_info":2862,"cover_image":2866,"description":2865,"contributors":2870},"9c166086-b6e1-4580-98ef-83e9d633fa12",[2181,2185,2189,2193,2197,2201],{"_uid":2182,"answer":2183,"question":2184,"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":2186,"answer":2187,"question":2188,"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":2190,"answer":2191,"question":2192,"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":2194,"answer":2195,"question":2196,"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":2198,"answer":2199,"question":2200,"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":2202,"answer":2203,"question":2204,"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":2206,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2218,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2219,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2207,"component":39,"meta_info":2215,"block_image":2216,"cover_image":2217,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2208,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2213,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2214,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2209,"component":118,"meta_info":2210,"meta_title":7,"block_image":2211,"cover_image":2212,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":718,"content":2222},[2223,2227,2232,2237,2249,2261,2265,2309,2313,2353,2358,2368,2379,2382,2432,2435,2451,2456,2466,2478,2481,2519,2522,2544,2549,2559,2571,2575,2625,2628,2705,2710,2720,2732,2735,2785,2788,2828,2833,2837,2842,2850],{"type":721,"content":2224},[2225],{"text":2226,"type":725},"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":745,"attrs":2228,"content":2229},{"level":747},[2230],{"text":2231,"type":725},"5 Easy and Healthy Thanksgiving Appetizers",{"type":745,"attrs":2233,"content":2234},{"level":873},[2235],{"text":2236,"type":725},"Black Rice Stuffed Mushrooms",{"type":752,"attrs":2238},{"id":2239,"body":2240},"d3b7671f-2997-4806-98b1-f839705e6dcc",[2241],{"url":2242,"_uid":2243,"image":2244,"component":764,"copyright_details":2248},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":2245,"alt":2246,"name":7,"focus":7,"title":2246,"filename":2247,"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":721,"content":2250},[2251,2253,2259],{"text":2252,"type":725},"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":2254,"type":725,"marks":2255},"immune health",[2256],{"type":734,"attrs":2257},{"href":2258,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":2260,"type":725},". 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":721,"content":2262},[2263],{"text":2264,"type":725},"Ingredients: ",{"type":825,"content":2266},[2267,2273,2279,2285,2291,2297,2303],{"type":828,"content":2268},[2269],{"type":721,"content":2270},[2271],{"text":2272,"type":725},"1/2 cup black rice (or wild rice)",{"type":828,"content":2274},[2275],{"type":721,"content":2276},[2277],{"text":2278,"type":725},"1 cup vegetable stock",{"type":828,"content":2280},[2281],{"type":721,"content":2282},[2283],{"text":2284,"type":725},"1 10-ounce package of baby portobello mushrooms",{"type":828,"content":2286},[2287],{"type":721,"content":2288},[2289],{"text":2290,"type":725},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":828,"content":2292},[2293],{"type":721,"content":2294},[2295],{"text":2296,"type":725},"1/4 cup raw walnuts, crushed",{"type":828,"content":2298},[2299],{"type":721,"content":2300},[2301],{"text":2302,"type":725},"Cooking oil spray",{"type":828,"content":2304},[2305],{"type":721,"content":2306},[2307],{"text":2308,"type":725},"Salt and pepper to taste ",{"type":721,"content":2310},[2311],{"text":2312,"type":725},"Directions:",{"type":1273,"attrs":2314,"content":2316},{"order":2315},{"order":1276},[2317,2323,2329,2335,2341,2347],{"type":828,"content":2318},[2319],{"type":721,"content":2320},[2321],{"text":2322,"type":725},"Preheat oven to 375°F ",{"type":828,"content":2324},[2325],{"type":721,"content":2326},[2327],{"text":2328,"type":725},"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":828,"content":2330},[2331],{"type":721,"content":2332},[2333],{"text":2334,"type":725},"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":828,"content":2336},[2337],{"type":721,"content":2338},[2339],{"text":2340,"type":725},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":828,"content":2342},[2343],{"type":721,"content":2344},[2345],{"text":2346,"type":725},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":828,"content":2348},[2349],{"type":721,"content":2350},[2351],{"text":2352,"type":725},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":745,"attrs":2354,"content":2355},{"level":873},[2356],{"text":2357,"type":725},"White Bean Dip",{"type":752,"attrs":2359},{"id":2239,"body":2360},[2361],{"url":2362,"_uid":2363,"image":2364,"component":764,"copyright_details":2367},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":2365,"alt":2246,"name":7,"focus":7,"title":2246,"filename":2366,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":721,"content":2369},[2370,2371,2377],{"text":1767,"type":725},{"text":2372,"type":725,"marks":2373},"protein",[2374],{"type":734,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":2378,"type":725}," 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":721,"content":2380},[2381],{"text":2264,"type":725},{"type":825,"content":2383},[2384,2390,2396,2402,2408,2414,2420,2426],{"type":828,"content":2385},[2386],{"type":721,"content":2387},[2388],{"text":2389,"type":725},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":828,"content":2391},[2392],{"type":721,"content":2393},[2394],{"text":2395,"type":725},"2 tablespoons olive oil ",{"type":828,"content":2397},[2398],{"type":721,"content":2399},[2400],{"text":2401,"type":725},"1-2 tablespoons water",{"type":828,"content":2403},[2404],{"type":721,"content":2405},[2406],{"text":2407,"type":725},"Juice of ½ lemon",{"type":828,"content":2409},[2410],{"type":721,"content":2411},[2412],{"text":2413,"type":725},"1 small garlic clove, peeled ",{"type":828,"content":2415},[2416],{"type":721,"content":2417},[2418],{"text":2419,"type":725},"1/2 teaspoon salt",{"type":828,"content":2421},[2422],{"type":721,"content":2423},[2424],{"text":2425,"type":725},"Ground pepper to taste ",{"type":828,"content":2427},[2428],{"type":721,"content":2429},[2430],{"text":2431,"type":725},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":721,"content":2433},[2434],{"text":2312,"type":725},{"type":1273,"attrs":2436,"content":2438},{"order":2437},{"order":1276},[2439,2445],{"type":828,"content":2440},[2441],{"type":721,"content":2442},[2443],{"text":2444,"type":725},"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":828,"content":2446},[2447],{"type":721,"content":2448},[2449],{"text":2450,"type":725},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":745,"attrs":2452,"content":2453},{"level":873},[2454],{"text":2455,"type":725},"Sundried Tomato and Olive Tapenade",{"type":752,"attrs":2457},{"id":2239,"body":2458},[2459],{"url":2460,"_uid":2461,"image":2462,"component":764,"copyright_details":2465},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":2463,"alt":2246,"name":7,"focus":7,"title":2246,"filename":2464,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":721,"content":2467},[2468,2470,2476],{"text":2469,"type":725},"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":2471,"type":725,"marks":2472},"anti-inflammatory",[2473],{"type":734,"attrs":2474},{"href":2475,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2477,"type":725}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":721,"content":2479},[2480],{"text":2264,"type":725},{"type":825,"content":2482},[2483,2489,2495,2501,2507,2513],{"type":828,"content":2484},[2485],{"type":721,"content":2486},[2487],{"text":2488,"type":725},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":828,"content":2490},[2491],{"type":721,"content":2492},[2493],{"text":2494,"type":725},"2 cups olives, drained and pitted",{"type":828,"content":2496},[2497],{"type":721,"content":2498},[2499],{"text":2500,"type":725},"2 cloves garlic, minced",{"type":828,"content":2502},[2503],{"type":721,"content":2504},[2505],{"text":2506,"type":725},"2 tablespoons olive oil",{"type":828,"content":2508},[2509],{"type":721,"content":2510},[2511],{"text":2512,"type":725},"3 tablespoons lemon juice",{"type":828,"content":2514},[2515],{"type":721,"content":2516},[2517],{"text":2518,"type":725},"1/3 cup fresh basil",{"type":721,"content":2520},[2521],{"text":2312,"type":725},{"type":1273,"attrs":2523,"content":2525},{"order":2524},{"order":1276},[2526,2532,2538],{"type":828,"content":2527},[2528],{"type":721,"content":2529},[2530],{"text":2531,"type":725},"Add all the ingredients to a food processor",{"type":828,"content":2533},[2534],{"type":721,"content":2535},[2536],{"text":2537,"type":725},"Pulse until combined, scraping down the sides as needed",{"type":828,"content":2539},[2540],{"type":721,"content":2541},[2542],{"text":2543,"type":725},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":745,"attrs":2545,"content":2546},{"level":873},[2547],{"text":2548,"type":725},"Roasted Beet Hummus ",{"type":752,"attrs":2550},{"id":2239,"body":2551},[2552],{"url":2553,"_uid":2554,"image":2555,"component":764,"copyright_details":2558},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2556,"alt":2246,"name":7,"focus":7,"title":2246,"filename":2557,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":721,"content":2560},[2561,2563,2569],{"text":2562,"type":725},"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":2564,"type":725,"marks":2565},"boxer’s diet",[2566],{"type":734,"attrs":2567},{"href":2568,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":2570,"type":725},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":721,"content":2572},[2573],{"text":2574,"type":725},"Ingredients:",{"type":825,"content":2576},[2577,2583,2589,2595,2601,2607,2613,2619],{"type":828,"content":2578},[2579],{"type":721,"content":2580},[2581],{"text":2582,"type":725},"1 small beet",{"type":828,"content":2584},[2585],{"type":721,"content":2586},[2587],{"text":2588,"type":725},"1 15-ounce can of cooked chickpeas, drained",{"type":828,"content":2590},[2591],{"type":721,"content":2592},[2593],{"text":2594,"type":725},"Juice of 1/2 lemon",{"type":828,"content":2596},[2597],{"type":721,"content":2598},[2599],{"text":2600,"type":725},"2 garlic cloves, minced",{"type":828,"content":2602},[2603],{"type":721,"content":2604},[2605],{"text":2606,"type":725},"2 tablespoons tahini",{"type":828,"content":2608},[2609],{"type":721,"content":2610},[2611],{"text":2612,"type":725},"1/4 cup olive oil  ",{"type":828,"content":2614},[2615],{"type":721,"content":2616},[2617],{"text":2618,"type":725},"1 teaspoon salt",{"type":828,"content":2620},[2621],{"type":721,"content":2622},[2623],{"text":2624,"type":725},"Pepper to taste ",{"type":721,"content":2626},[2627],{"text":2312,"type":725},{"type":1273,"attrs":2629,"content":2631},{"order":2630},{"order":1276},[2632,2681,2687,2693,2699],{"type":828,"content":2633},[2634,2638],{"type":721,"content":2635},[2636],{"text":2637,"type":725},"Roast the beet: ",{"type":825,"content":2639},[2640,2645,2651,2657,2663,2669,2675],{"type":828,"content":2641},[2642],{"type":721,"content":2643},[2644],{"text":2322,"type":725},{"type":828,"content":2646},[2647],{"type":721,"content":2648},[2649],{"text":2650,"type":725},"Remove the stem and the roots from the beet ",{"type":828,"content":2652},[2653],{"type":721,"content":2654},[2655],{"text":2656,"type":725},"Wash under water until clean ",{"type":828,"content":2658},[2659],{"type":721,"content":2660},[2661],{"text":2662,"type":725},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":828,"content":2664},[2665],{"type":721,"content":2666},[2667],{"text":2668,"type":725},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":828,"content":2670},[2671],{"type":721,"content":2672},[2673],{"text":2674,"type":725},"Let it cool to room temperature ",{"type":828,"content":2676},[2677],{"type":721,"content":2678},[2679],{"text":2680,"type":725},"Peel the skin off ",{"type":828,"content":2682},[2683],{"type":721,"content":2684},[2685],{"text":2686,"type":725},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":828,"content":2688},[2689],{"type":721,"content":2690},[2691],{"text":2692,"type":725},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":828,"content":2694},[2695],{"type":721,"content":2696},[2697],{"text":2698,"type":725},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":828,"content":2700},[2701],{"type":721,"content":2702},[2703],{"text":2704,"type":725},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":745,"attrs":2706,"content":2707},{"level":873},[2708],{"text":2709,"type":725},"Sweet Potato Bites",{"type":752,"attrs":2711},{"id":2239,"body":2712},[2713],{"url":2714,"_uid":2715,"image":2716,"component":764,"copyright_details":2719},{"id":7,"url":7,"linktype":758,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":2717,"alt":2246,"name":7,"focus":7,"title":2246,"filename":2718,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":721,"content":2721},[2722,2724,2730],{"text":2723,"type":725},"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":2725,"type":725,"marks":2726},"healthy fats",[2727],{"type":734,"attrs":2728},{"href":2729,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2731,"type":725}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":721,"content":2733},[2734],{"text":2574,"type":725},{"type":825,"content":2736},[2737,2743,2749,2755,2761,2767,2773,2779],{"type":828,"content":2738},[2739],{"type":721,"content":2740},[2741],{"text":2742,"type":725},"2 medium sweet potatoes",{"type":828,"content":2744},[2745],{"type":721,"content":2746},[2747],{"text":2748,"type":725},"1 large avocado, diced",{"type":828,"content":2750},[2751],{"type":721,"content":2752},[2753],{"text":2754,"type":725},"2 teaspoons sesame seeds",{"type":828,"content":2756},[2757],{"type":721,"content":2758},[2759],{"text":2760,"type":725},"Olive or avocado oil, for drizzling",{"type":828,"content":2762},[2763],{"type":721,"content":2764},[2765],{"text":2766,"type":725},"¼ cup red onion, diced",{"type":828,"content":2768},[2769],{"type":721,"content":2770},[2771],{"text":2772,"type":725},"½ lemon",{"type":828,"content":2774},[2775],{"type":721,"content":2776},[2777],{"text":2778,"type":725},"Fresh cilantro leaves, finely chopped",{"type":828,"content":2780},[2781],{"type":721,"content":2782},[2783],{"text":2784,"type":725},"Salt and pepper to taste",{"type":721,"content":2786},[2787],{"text":2312,"type":725},{"type":1273,"attrs":2789,"content":2791},{"order":2790},{"order":1276},[2792,2798,2804,2810,2816,2822],{"type":828,"content":2793},[2794],{"type":721,"content":2795},[2796],{"text":2797,"type":725},"Preheat the oven to 400°F",{"type":828,"content":2799},[2800],{"type":721,"content":2801},[2802],{"text":2803,"type":725},"Line a large baking sheet with parchment paper",{"type":828,"content":2805},[2806],{"type":721,"content":2807},[2808],{"text":2809,"type":725},"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":828,"content":2811},[2812],{"type":721,"content":2813},[2814],{"text":2815,"type":725},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":828,"content":2817},[2818],{"type":721,"content":2819},[2820],{"text":2821,"type":725},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":828,"content":2823},[2824],{"type":721,"content":2825},[2826],{"text":2827,"type":725},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":745,"attrs":2829,"content":2830},{"level":747},[2831],{"text":2832,"type":725},"A Healthier Feast",{"type":721,"content":2834},[2835],{"text":2836,"type":725},"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":745,"attrs":2838,"content":2839},{"level":747},[2840],{"text":2841,"type":725},"Eat & Train Like a Fighter",{"type":721,"content":2843},[2844,2845,2849],{"text":970,"type":725},{"text":972,"type":725,"marks":2846},[2847],{"type":734,"attrs":2848},{"href":976,"uuid":48,"anchor":48,"target":737,"linktype":13},{"text":1416,"type":725},{"type":721,"content":2851},[2852],{"text":1420,"type":725},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2854,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2859,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2860,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2855,"component":118,"meta_info":2856,"meta_title":7,"block_image":2857,"cover_image":2858,"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":2863,"title":2864,"plugin":43,"description":2865},"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":2867,"alt":2868,"name":7,"focus":7,"title":2868,"filename":2869,"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,[1002],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":988,"created_at":2879,"published_at":2880,"updated_at":2881,"id":2882,"uuid":2883,"content":2884,"slug":988,"full_slug":2905,"sort_by_date":48,"position":446,"tag_list":2906,"is_startpage":9,"parent_id":2907,"meta_data":48,"group_id":2908,"first_published_at":2909,"release_id":48,"lang":60,"path":7,"alternates":2910,"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":2885,"component":2886,"meta_info":2887,"custom_content_list":2889},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2888,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2890,2895,2900],{"_uid":2891,"label":2892,"value":2893,"dev_id":2894,"component":725},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2896,"label":2897,"value":2898,"dev_id":2899,"component":725},"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":2901,"label":2902,"value":2903,"dev_id":2904,"component":725},"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",[],1785892888463]