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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":943,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":935,"full_slug":936,"sort_by_date":48,"position":937,"tag_list":938,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":940,"first_published_at":941,"release_id":48,"lang":60,"path":7,"alternates":942,"default_full_slug":48,"translated_slugs":48},"The Workout that Changed the Game","2022-01-05T17:06:46.800Z","2022-09-26T19:54:42.649Z","2022-09-26T19:54:42.688Z",96206865,"0d544dfe-38d9-41f6-b251-c3df19a6bd3a",{"_uid":664,"faqs":665,"title":666,"topic":667,"author":682,"content":708,"category":918,"schedule":926,"component":927,"meta_info":928,"cover_image":931,"description":934},"3d714a66-337e-4d09-b06c-a4b7a88a16a8",[],"The Workout That Changed The Game",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":668,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":680,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":669,"component":39,"meta_info":677,"block_image":678,"cover_image":679,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":670,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":675,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":676,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":671,"component":118,"meta_info":672,"meta_title":7,"block_image":673,"cover_image":674,"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":683,"created_at":684,"published_at":685,"updated_at":686,"id":687,"uuid":688,"content":689,"slug":701,"full_slug":702,"sort_by_date":48,"position":635,"tag_list":703,"is_startpage":9,"parent_id":704,"meta_data":48,"group_id":705,"first_published_at":706,"release_id":48,"lang":60,"path":48,"alternates":707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":690,"_uid":691,"name":683,"photo":692,"component":695,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":696,"social_link_youtube":697,"social_link_facebook":698,"social_link_linkedin":7,"social_link_instagram":699,"social_link_pinterest":700},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":693,"alt":683,"name":7,"focus":48,"title":683,"filename":694,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":709,"content":710},"doc",[711,721,743,763,822,868,875],{"type":712,"content":713},"paragraph",[714],{"text":715,"type":716,"marks":717},"When I first started working out, I was the definition of a girly girl. I would take a barre class for strength training and incorporate some spin classes for cardio. In my mind, I was seeing results, so there was no reason to switch up my routine. Like anything else, you end up getting bored and hit a plateau. Well, boredom got the best of me and I finally gave in and decided it was time to spice up my routine.","text",[718],{"type":719,"attrs":720},"styled",{"class":7},{"type":712,"content":722},[723,728,738],{"text":724,"type":716,"marks":725},"At that point, I wanted to try it all! If you’re like me, you have those workouts that intimidate you, workouts that you’re afraid to try alone and you always need a friend basically attached to your hip so that you feel comfortable. Can you relate? I don’t know about you, but accommodating someone else’s ",[726],{"type":719,"attrs":727},{"class":7},{"text":729,"type":716,"marks":730},"schedule",[731,736],{"type":732,"attrs":733},"link",{"href":734,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-create-a-workout-schedule-at-home-boxing-training/","_blank",{"type":719,"attrs":737},{"class":7},{"text":739,"type":716,"marks":740}," is stressful. I finally gave in and started trying everything the fitness world had to offer on my own.",[741],{"type":719,"attrs":742},{"class":7},{"type":712,"content":744},[745,750,758],{"text":746,"type":716,"marks":747},"At that point, boxing was basically screaming my name. It just seemed like a workout that was so challenging and fun, I had to give it a try. It also didn’t hurt that the first class was free. Who doesn’t love a free workout? So I signed up for my first class. It was a 45-minute boxing class that included 7 minutes of ",[748],{"type":719,"attrs":749},{"class":7},{"text":751,"type":716,"marks":752},"warm-up",[753,756],{"type":732,"attrs":754},{"href":755,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine/",{"type":719,"attrs":757},{"class":7},{"text":759,"type":716,"marks":760},", 8 rounds of boxing, and 7 minutes of core. Sounds like a full body workout, right? That’s an understatement.",[761],{"type":719,"attrs":762},{"class":7},{"type":712,"content":764},[765,770,778,783,791,796,804,809,817],{"text":766,"type":716,"marks":767},"The warm-up consisted of jumping jacks, burpees, squats, lunges—basically, everything you need to get that heart pumping. I then heard a loud bell and knew it was game time. The instructor started off slowly with some light choreography and slowly built it up as the rounds went on. She started with some simple ",[768],{"type":719,"attrs":769},{"class":7},{"text":771,"type":716,"marks":772},"jab",[773,776],{"type":732,"attrs":774},{"href":775,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"type":719,"attrs":777},{"class":7},{"text":779,"type":716,"marks":780},", cross, ",[781],{"type":719,"attrs":782},{"class":7},{"text":784,"type":716,"marks":785},"hooks",[786,789],{"type":732,"attrs":787},{"href":788,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch/",{"type":719,"attrs":790},{"class":7},{"text":792,"type":716,"marks":793},". She threw in some ",[794],{"type":719,"attrs":795},{"class":7},{"text":797,"type":716,"marks":798},"uppercuts",[799,802],{"type":732,"attrs":800},{"href":801,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch/",{"type":719,"attrs":803},{"class":7},{"text":805,"type":716,"marks":806},". She even yelled out “FREESTYLE” (yes, caps are necessary) randomly and we were told to do whatever we wanted. Well, I went to town. I just started doing some simple choreography so I could concentrate more on hitting the heavy bag with strength. It was exhilarating. It was just me and the ",[807],{"type":719,"attrs":808},{"class":7},{"text":810,"type":716,"marks":811},"punching bag",[812,815],{"type":732,"attrs":813},{"href":814,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"type":719,"attrs":816},{"class":7},{"text":818,"type":716,"marks":819},". I’d never felt so free during a workout.",[820],{"type":719,"attrs":821},{"class":7},{"type":712,"content":823},[824,829,837,842,850,855,863],{"text":825,"type":716,"marks":826},"So let’s talk ",[827],{"type":719,"attrs":828},{"class":7},{"text":830,"type":716,"marks":831},"post workout",[832,835],{"type":732,"attrs":833},{"href":834,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/8-minute-cool-down-static-stretching-routine-for-boxing/",{"type":719,"attrs":836},{"class":7},{"text":838,"type":716,"marks":839},". I’m sure you’re all wondering if I was sore. Well, that’s an understatement. My whole body was aching in the best way possible. My ",[840],{"type":719,"attrs":841},{"class":7},{"text":843,"type":716,"marks":844},"shoulders",[845,848],{"type":732,"attrs":846},{"href":847,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/8-game-changing-shoulder-stretches-for-boxers/",{"type":719,"attrs":849},{"class":7},{"text":851,"type":716,"marks":852}," were so sore, I could barely lift them up for more than a few seconds. I don’t know about you, but my forearms are never sore from a workout. Well, never say never. The best part? The workout was so exhilarating, I didn’t even notice my ",[853],{"type":719,"attrs":854},{"class":7},{"text":856,"type":716,"marks":857},"arms",[858,861],{"type":732,"attrs":859},{"href":860,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/8-best-arm-toning-exercises-for-summer/",{"type":719,"attrs":862},{"class":7},{"text":864,"type":716,"marks":865}," being worked out so much. I pushed my limits and loved every second of it.",[866],{"type":719,"attrs":867},{"class":7},{"type":712,"content":869},[870],{"text":871,"type":716,"marks":872},"It wasn’t the soreness that had me crawling back for more, although there is nothing more motivating than seeing results from a workout. The amount of stress relief I felt after just one boxing class was invigorating. Life gets stressful and sometimes it’s hard to just chill out. We all need some TLC. I'll never forget the feeling of the stress lifting off me. That's enough to bring me back for more.",[873],{"type":719,"attrs":874},{"class":7},{"type":712,"content":876},[877,882,887,892,900,905,913],{"text":878,"type":716,"marks":879},"From now on, I’ll be the girly girl perfecting my left hook and pushing past my physical limits.",[880],{"type":719,"attrs":881},{"class":7},{"type":883,"marks":884},"hard_break",[885],{"type":719,"attrs":886},{"class":7},{"text":888,"type":716,"marks":889},"Want to try a free workout that could change the game for you? Check out the ",[890],{"type":719,"attrs":891},{"class":7},{"text":893,"type":716,"marks":894},"FightCamp App",[895,898],{"type":732,"attrs":896},{"href":897,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"type":719,"attrs":899},{"class":7},{"text":901,"type":716,"marks":902}," and ",[903],{"type":719,"attrs":904},{"class":7},{"text":906,"type":716,"marks":907},"YouTube Channel",[908,911],{"type":732,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://bit.ly/3oYefXf",{"type":719,"attrs":912},{"class":7},{"text":914,"type":716,"marks":915}," and see how you can change up your fitness journey with just one punch!",[916],{"type":719,"attrs":917},{"class":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":919,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":924,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":925,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":920,"component":118,"meta_info":921,"meta_title":7,"block_image":922,"cover_image":923,"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},[],[],"2018-03-28 00:00","article",{"_uid":929,"title":666,"plugin":43,"description":930},"b2b37361-9b0c-4591-91f3-e2ac16ed3fbd","See how this fitness fanatic punched her way through a fitness plateau by adding boxing to her workout routine.",{"id":932,"alt":666,"name":7,"focus":48,"title":666,"filename":933,"copyright":7,"fieldtype":50},3598912,"https://a.storyblok.com/f/115220/2400x990/580b431b1e/the-workout-that-changed-the-game.png","See how this fitness fanatic punched her way through a fitness plateau by adding boxing to her workout routine. ","the-workout-that-changed-the-game","blogs/the-workout-that-changed-the-game",-3290,[],60887917,"74eccf0f-0ea4-4d89-a937-2a82577c37f4","2018-03-28T22:00:00.000Z",[],["Reactive",944],[945,1201,1433,1941,2281,2536],{"name":946,"created_at":947,"published_at":948,"updated_at":949,"id":950,"uuid":951,"content":952,"slug":1193,"full_slug":1194,"sort_by_date":48,"position":1195,"tag_list":1196,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1198,"first_published_at":948,"release_id":48,"lang":60,"path":1199,"alternates":1200,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":953,"faqs":954,"title":946,"topic":964,"author":979,"content":980,"category":1174,"schedule":1182,"component":927,"meta_info":1183,"cover_image":1187,"description":1191,"contributors":1192},"a983449a-f8b7-47b4-82af-2f189684608f",[955,960],{"_uid":956,"answer":957,"question":958,"component":959},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?","faq_schema",{"_uid":961,"answer":962,"question":963,"component":959},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":965,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":977,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":978,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":966,"component":39,"meta_info":974,"block_image":975,"cover_image":976,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":967,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":972,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":968,"component":118,"meta_info":969,"meta_title":7,"block_image":970,"cover_image":971,"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":709,"content":981},[982,986,990,1001,1008,1014,1029,1033,1038,1053,1057,1062,1066,1070,1116,1121,1125,1139,1143,1147,1151,1156,1170],{"type":712,"content":983},[984],{"text":985,"type":716},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":712,"content":987},[988],{"text":989,"type":716},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":712,"content":991},[992,994,999],{"text":993,"type":716},"But before answering the question, ",{"text":995,"type":716,"marks":996},"Which exercise is best for hormone balance?",[997],{"type":998},"italic",{"text":1000,"type":716}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":1002,"attrs":1003,"content":1005},"heading",{"level":1004},2,[1006],{"text":1007,"type":716},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":1002,"attrs":1009,"content":1011},{"level":1010},3,[1012],{"text":1013,"type":716},"Cortisol",{"type":712,"content":1015},[1016,1018,1027],{"text":1017,"type":716},"According to the ",{"text":1019,"type":716,"marks":1020},"National Academy of Sports Medicine",[1021,1025],{"type":732,"attrs":1022},{"href":1023,"uuid":48,"anchor":48,"custom":1024,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":1026},"underline",{"text":1028,"type":716},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":712,"content":1030},[1031],{"text":1032,"type":716},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":1002,"attrs":1034,"content":1035},{"level":1010},[1036],{"text":1037,"type":716},"Insulin",{"type":712,"content":1039},[1040,1042,1051],{"text":1041,"type":716},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":1043,"type":716,"marks":1044},"Byrdie",[1045,1049,1050],{"type":732,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"custom":1048,"target":735,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":998},{"type":1026},{"text":1052,"type":716},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":712,"content":1054},[1055],{"text":1056,"type":716},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":1002,"attrs":1058,"content":1059},{"level":1010},[1060],{"text":1061,"type":716},"Sex Hormones",{"type":712,"content":1063},[1064],{"text":1065,"type":716},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":712,"content":1067},[1068],{"text":1069,"type":716},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":712,"content":1071},[1072,1074,1083,1085,1093,1095,1099,1100,1104,1106,1114],{"text":1073,"type":716},"In an interview for ",{"text":1075,"type":716,"marks":1076},"Well + Good",[1077,1081,1082],{"type":732,"attrs":1078},{"href":1079,"uuid":48,"anchor":48,"custom":1080,"target":735,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":998},{"type":1026},{"text":1084,"type":716},", ",{"text":1086,"type":716,"marks":1087},"Sara Gottfried, MD",[1088,1092],{"type":732,"attrs":1089},{"href":1090,"uuid":48,"anchor":48,"custom":1091,"target":735,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":1026},{"text":1094,"type":716},", author of ",{"text":1096,"type":716,"marks":1097},"The Hormone Cure",[1098],{"type":998},{"text":901,"type":716},{"text":1101,"type":716,"marks":1102},"The Hormone Reset Diet",[1103],{"type":998},{"text":1105,"type":716}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":1107,"type":716,"marks":1108},"reverse this trend",[1109,1113],{"type":732,"attrs":1110},{"href":1111,"uuid":48,"anchor":48,"custom":1112,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":1026},{"text":1115,"type":716},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":1002,"attrs":1117,"content":1118},{"level":1004},[1119],{"text":1120,"type":716},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":712,"content":1122},[1123],{"text":1124,"type":716},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":712,"content":1126},[1127,1129,1137],{"text":1128,"type":716},"In an ",{"text":1130,"type":716,"marks":1131},"article for Johns Hopkins Medicine",[1132,1136],{"type":732,"attrs":1133},{"href":1134,"uuid":48,"anchor":48,"custom":1135,"target":735,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":1026},{"text":1138,"type":716},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":712,"content":1140},[1141],{"text":1142,"type":716},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":712,"content":1144},[1145],{"text":1146,"type":716},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":712,"content":1148},[1149],{"text":1150,"type":716},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":1002,"attrs":1152,"content":1153},{"level":1004},[1154],{"text":1155,"type":716},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":712,"content":1157},[1158,1160,1168],{"text":1159,"type":716},"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":1161,"type":716,"marks":1162},"FightCamp",[1163,1167],{"type":732,"attrs":1164},{"href":1165,"uuid":48,"anchor":48,"custom":1166,"target":48,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1026},{"text":1169,"type":716}," 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":712,"content":1171},[1172],{"text":1173,"type":716},"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":1175,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1180,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1176,"component":118,"meta_info":1177,"meta_title":7,"block_image":1178,"cover_image":1179,"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},[],[],"2023-01-20 00:00",{"_uid":1184,"title":1185,"plugin":43,"description":1186},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":1188,"alt":1189,"name":7,"focus":7,"title":1189,"filename":1190,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[1197],"featured","0fb9b7b2-62bb-4d87-9aa4-83f899d80521","wellness/{{story.slug}}",[],{"name":1202,"created_at":1203,"published_at":1204,"updated_at":1205,"id":1206,"uuid":1207,"content":1208,"slug":1426,"full_slug":1427,"sort_by_date":48,"position":1428,"tag_list":1429,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1430,"first_published_at":1431,"release_id":48,"lang":60,"path":1199,"alternates":1432,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1209,"faqs":1210,"title":1202,"topic":1219,"author":1234,"content":1235,"category":1407,"schedule":1415,"component":927,"meta_info":1416,"cover_image":1420,"description":1424,"contributors":1425},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1211,1215],{"_uid":1212,"answer":1213,"question":1214,"component":959},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1216,"answer":1217,"question":1218,"component":959},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1220,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1232,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1233,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1221,"component":39,"meta_info":1229,"block_image":1230,"cover_image":1231,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1222,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1227,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1228,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1223,"component":118,"meta_info":1224,"meta_title":7,"block_image":1225,"cover_image":1226,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":709,"content":1236},[1237,1242,1252,1267,1277,1282,1292,1297,1321,1326,1330,1335,1339,1344,1348,1353,1357,1362,1372,1403],{"type":1002,"attrs":1238,"content":1239},{"level":1004},[1240],{"text":1241,"type":716},"Are You Ready to Make the Most of the New Year?  ",{"type":712,"content":1243},[1244,1246,1250],{"text":1245,"type":716},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1247,"type":716,"marks":1248},"path",[1249],{"type":998},{"text":1251,"type":716},", which is a way to stay organized as you achieve your goals. ",{"type":1253,"attrs":1254},"blok",{"id":1255,"body":1256},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1257],{"url":1258,"_uid":1260,"image":1261,"component":1265,"copyright_details":1266},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1262,"alt":1263,"name":7,"focus":7,"title":1263,"filename":1264,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png","content_image",[],{"type":712,"content":1268},[1269,1271,1275],{"text":1270,"type":716},"A popular and effective way to create a ",{"text":1272,"type":716,"marks":1273},"path ",[1274],{"type":998},{"text":1276,"type":716},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":1002,"attrs":1278,"content":1279},{"level":1004},[1280],{"text":1281,"type":716},"How to Make S.M.A.R.T. Goals for the New Year",{"type":1253,"attrs":1283},{"id":1255,"body":1284},[1285],{"url":1286,"_uid":1287,"image":1288,"component":1265,"copyright_details":1291},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1289,"alt":1263,"name":7,"focus":7,"title":1263,"filename":1290,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":1002,"attrs":1293,"content":1294},{"level":1010},[1295],{"text":1296,"type":716},"1. Make Your Goals Specific",{"type":712,"content":1298},[1299,1301,1309,1311,1319],{"text":1300,"type":716},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1302,"type":716,"marks":1303},"30 minutes per day",[1304,1308],{"type":732,"attrs":1305},{"href":1306,"uuid":48,"anchor":48,"custom":1307,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1026},{"text":1310,"type":716}," and following a ",{"text":1312,"type":716,"marks":1313},"healthy meal plan",[1314,1318],{"type":732,"attrs":1315},{"href":1316,"uuid":48,"anchor":48,"custom":1317,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1026},{"text":1320,"type":716},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":1002,"attrs":1322,"content":1323},{"level":1010},[1324],{"text":1325,"type":716},"2. Make Your Goals Measurable ",{"type":712,"content":1327},[1328],{"text":1329,"type":716},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":1002,"attrs":1331,"content":1332},{"level":1010},[1333],{"text":1334,"type":716},"3. Make Your Goals Attainable",{"type":712,"content":1336},[1337],{"text":1338,"type":716},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":1002,"attrs":1340,"content":1341},{"level":1010},[1342],{"text":1343,"type":716},"4. Make Your Goals Relevant",{"type":712,"content":1345},[1346],{"text":1347,"type":716},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":1002,"attrs":1349,"content":1350},{"level":1010},[1351],{"text":1352,"type":716},"5. Make Your Goals Time-Bound",{"type":712,"content":1354},[1355],{"text":1356,"type":716},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":1002,"attrs":1358,"content":1359},{"level":1004},[1360],{"text":1361,"type":716},"Train S.M.A.R.T. Like a Fighter",{"type":1253,"attrs":1363},{"id":1255,"body":1364},[1365],{"url":1366,"_uid":1367,"image":1368,"component":1265,"copyright_details":1371},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1369,"alt":1263,"name":7,"focus":7,"title":1263,"filename":1370,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":712,"content":1373},[1374,1376,1384,1385,1393,1395,1401],{"text":1375,"type":716},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1377,"type":716,"marks":1378},"Facebook",[1379,1383],{"type":732,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"custom":1382,"target":735,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1026},{"text":901,"type":716},{"text":1386,"type":716,"marks":1387},"Instagram",[1388,1392],{"type":732,"attrs":1389},{"href":1390,"uuid":48,"anchor":48,"custom":1391,"target":735,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1026},{"text":1394,"type":716},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1161,"type":716,"marks":1396},[1397,1400],{"type":732,"attrs":1398},{"href":1165,"uuid":48,"anchor":48,"custom":1399,"target":735,"linktype":13},{},{"type":1026},{"text":1402,"type":716}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":712,"content":1404},[1405],{"text":1406,"type":716},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1408,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1413,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1414,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1409,"component":118,"meta_info":1410,"meta_title":7,"block_image":1411,"cover_image":1412,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1417,"title":1418,"plugin":43,"description":1419},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1421,"alt":1422,"name":7,"focus":7,"title":1422,"filename":1423,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1197],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1434,"created_at":1435,"published_at":1436,"updated_at":1437,"id":1438,"uuid":1439,"content":1440,"slug":1934,"full_slug":1935,"sort_by_date":48,"position":1936,"tag_list":1937,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1938,"first_published_at":1939,"release_id":48,"lang":60,"path":1199,"alternates":1940,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1441,"faqs":1442,"title":1434,"topic":1463,"author":1478,"content":1479,"category":1916,"schedule":1924,"component":927,"meta_info":1925,"cover_image":1929,"description":1932,"contributors":1933},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1443,1447,1451,1455,1459],{"_uid":1444,"answer":1445,"question":1446,"component":959},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1448,"answer":1449,"question":1450,"component":959},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1452,"answer":1453,"question":1454,"component":959},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1456,"answer":1457,"question":1458,"component":959},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1460,"answer":1461,"question":1462,"component":959},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1464,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1476,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1465,"component":39,"meta_info":1473,"block_image":1474,"cover_image":1475,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1466,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1471,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1467,"component":118,"meta_info":1468,"meta_title":7,"block_image":1469,"cover_image":1470,"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":709,"content":1480},[1481,1508,1520,1540,1545,1549,1554,1572,1577,1605,1610,1645,1650,1654,1658,1663,1667,1672,1676,1681,1692,1780,1785,1789,1800,1832,1837,1841,1846,1850,1855,1859,1864,1874,1902,1907],{"type":712,"content":1482},[1483,1485,1491,1492,1498,1500,1506],{"text":1484,"type":716},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1486,"type":716,"marks":1487},"cardiovascular disease",[1488],{"type":732,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1084,"type":716},{"text":1493,"type":716,"marks":1494},"diabetes",[1495],{"type":732,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1499,"type":716},", and some types of ",{"text":1501,"type":716,"marks":1502},"cancer",[1503],{"type":732,"attrs":1504},{"href":1505,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1507,"type":716},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1253,"attrs":1509},{"id":1510,"body":1511},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1512],{"url":1513,"_uid":1514,"image":1515,"component":1265,"copyright_details":1519},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1516,"alt":1517,"name":7,"focus":48,"title":1517,"filename":1518,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":712,"content":1521},[1522,1524,1530,1532,1538],{"text":1523,"type":716},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1525,"type":716,"marks":1526},"improve athletic performance",[1527],{"type":732,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1531,"type":716},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1533,"type":716,"marks":1534},"protein needs",[1535],{"type":732,"attrs":1536},{"href":1537,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1539,"type":716}," as a boxer.",{"type":1002,"attrs":1541,"content":1542},{"level":1004},[1543],{"text":1544,"type":716},"How a Plant-Based Diet Supports Exercise Performance",{"type":712,"content":1546},[1547],{"text":1548,"type":716},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":1002,"attrs":1550,"content":1551},{"level":1010},[1552],{"text":1553,"type":716},"Cardiovascular Health",{"type":712,"content":1555},[1556,1562,1564,1570],{"text":1557,"type":716,"marks":1558},"Research",[1559],{"type":732,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1563,"type":716}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1565,"type":716,"marks":1566},"study",[1567],{"type":732,"attrs":1568},{"href":1569,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1571,"type":716}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":1002,"attrs":1573,"content":1574},{"level":1010},[1575],{"text":1576,"type":716},"Inflammation",{"type":712,"content":1578},[1579,1581,1587,1589,1595,1597,1603],{"text":1580,"type":716},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1582,"type":716,"marks":1583},"antioxidants and anti-inflammatory",[1584],{"type":732,"attrs":1585},{"href":1586,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1588,"type":716}," properties, thus helping reduce systemic ",{"text":1590,"type":716,"marks":1591},"inflammation and oxidative stress",[1592],{"type":732,"attrs":1593},{"href":1594,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1596,"type":716},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1598,"type":716,"marks":1599},"exercise-induced oxidative stress",[1600],{"type":732,"attrs":1601},{"href":1602,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1604,"type":716}," and inflammation. ",{"type":1002,"attrs":1606,"content":1607},{"level":1010},[1608],{"text":1609,"type":716},"Energy and Body Composition",{"type":712,"content":1611},[1612,1614,1620,1621,1627,1629,1635,1637,1643],{"text":1613,"type":716},"Plant-based diets have also been shown to effectively ",{"text":1615,"type":716,"marks":1616},"reduce body weight",[1617],{"type":732,"attrs":1618},{"href":1619,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1084,"type":716},{"text":1622,"type":716,"marks":1623},"BMI",[1624],{"type":732,"attrs":1625},{"href":1626,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1628,"type":716},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1630,"type":716,"marks":1631},"complex carbohydrates",[1632],{"type":732,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1636,"type":716},", which are essential for an athlete’s ",{"text":1638,"type":716,"marks":1639},"glycogen storage",[1640],{"type":732,"attrs":1641},{"href":1642,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1644,"type":716}," and performance. ",{"type":1002,"attrs":1646,"content":1647},{"level":1004},[1648],{"text":1649,"type":716},"How About Amino Acids?",{"type":712,"content":1651},[1652],{"text":1653,"type":716},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":712,"content":1655},[1656],{"text":1657,"type":716},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":1002,"attrs":1659,"content":1660},{"level":1004},[1661],{"text":1662,"type":716},"OK, This Sounds Great. But Where Do I Start?",{"type":712,"content":1664},[1665],{"text":1666,"type":716},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":1002,"attrs":1668,"content":1669},{"level":1010},[1670],{"text":1671,"type":716},"1. Know Where to Get Your Protein From ",{"type":712,"content":1673},[1674],{"text":1675,"type":716},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":1002,"attrs":1677,"content":1678},{"level":1010},[1679],{"text":1680,"type":716},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1253,"attrs":1682},{"id":1510,"body":1683},[1684],{"url":1685,"_uid":1686,"image":1687,"component":1265,"copyright_details":1691},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1688,"alt":1689,"name":7,"focus":48,"title":1689,"filename":1690,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1693,"content":1694},"bullet_list",[1695,1702,1708,1714,1720,1726,1732,1738,1744,1750,1756,1762,1768,1774],{"type":1696,"content":1697},"list_item",[1698],{"type":712,"content":1699},[1700],{"text":1701,"type":716},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1696,"content":1703},[1704],{"type":712,"content":1705},[1706],{"text":1707,"type":716},"Tempeh (½ cup) = 15 grams",{"type":1696,"content":1709},[1710],{"type":712,"content":1711},[1712],{"text":1713,"type":716},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1696,"content":1715},[1716],{"type":712,"content":1717},[1718],{"text":1719,"type":716},"Tofu (3 oz) = 10 grams",{"type":1696,"content":1721},[1722],{"type":712,"content":1723},[1724],{"text":1725,"type":716},"Edamame (½ cup) = 9 grams",{"type":1696,"content":1727},[1728],{"type":712,"content":1729},[1730],{"text":1731,"type":716},"Lentils (½ cup) = 9 grams",{"type":1696,"content":1733},[1734],{"type":712,"content":1735},[1736],{"text":1737,"type":716},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1696,"content":1739},[1740],{"type":712,"content":1741},[1742],{"text":1743,"type":716},"Beans (½ cup) = 8 grams",{"type":1696,"content":1745},[1746],{"type":712,"content":1747},[1748],{"text":1749,"type":716},"Peanut Butter (2 tbsp) = 8 grams",{"type":1696,"content":1751},[1752],{"type":712,"content":1753},[1754],{"text":1755,"type":716},"Chickpeas (½ cup) = 7 grams",{"type":1696,"content":1757},[1758],{"type":712,"content":1759},[1760],{"text":1761,"type":716},"Chia Seeds (2 tbsp) = 6 grams",{"type":1696,"content":1763},[1764],{"type":712,"content":1765},[1766],{"text":1767,"type":716},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1696,"content":1769},[1770],{"type":712,"content":1771},[1772],{"text":1773,"type":716},"Quinoa, cooked (½ cup) = 6 grams",{"type":1696,"content":1775},[1776],{"type":712,"content":1777},[1778],{"text":1779,"type":716},"Oatmeal (½ cup) = 5 grams",{"type":1002,"attrs":1781,"content":1782},{"level":1010},[1783],{"text":1784,"type":716},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":712,"content":1786},[1787],{"text":1788,"type":716},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":1253,"attrs":1790},{"id":1510,"body":1791},[1792],{"url":1793,"_uid":1794,"image":1795,"component":1265,"copyright_details":1799},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1796,"alt":1797,"name":7,"focus":48,"title":1797,"filename":1798,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1693,"content":1801},[1802,1808,1814,1820,1826],{"type":1696,"content":1803},[1804],{"type":712,"content":1805},[1806],{"text":1807,"type":716},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1696,"content":1809},[1810],{"type":712,"content":1811},[1812],{"text":1813,"type":716},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1696,"content":1815},[1816],{"type":712,"content":1817},[1818],{"text":1819,"type":716},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1696,"content":1821},[1822],{"type":712,"content":1823},[1824],{"text":1825,"type":716},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":1696,"content":1827},[1828],{"type":712,"content":1829},[1830],{"text":1831,"type":716},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":1002,"attrs":1833,"content":1834},{"level":1010},[1835],{"text":1836,"type":716},"3. Set Small, Realistic Goals",{"type":712,"content":1838},[1839],{"text":1840,"type":716},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":1002,"attrs":1842,"content":1843},{"level":1010},[1844],{"text":1845,"type":716},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":712,"content":1847},[1848],{"text":1849,"type":716},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":1002,"attrs":1851,"content":1852},{"level":1010},[1853],{"text":1854,"type":716},"5. Don’t Aim for Perfection",{"type":712,"content":1856},[1857],{"text":1858,"type":716},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":1002,"attrs":1860,"content":1861},{"level":1004},[1862],{"text":1863,"type":716},"The Real MVP",{"type":1253,"attrs":1865},{"id":1510,"body":1866},[1867],{"url":1868,"_uid":1869,"image":1870,"component":1265,"copyright_details":1873},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1871,"alt":1797,"name":7,"focus":48,"title":1797,"filename":1872,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":712,"content":1875},[1876,1878,1884,1886,1892,1894,1900],{"text":1877,"type":716},"A well-planned plant-based diet is ",{"text":1879,"type":716,"marks":1880},"nutritionally adequate",[1881],{"type":732,"attrs":1882},{"href":1883,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1885,"type":716}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":1887,"type":716,"marks":1888},"anti-inflammatory",[1889],{"type":732,"attrs":1890},{"href":1891,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1893,"type":716},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":1895,"type":716,"marks":1896},"Mike Tyson",[1897],{"type":732,"attrs":1898},{"href":1899,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1901,"type":716},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":1002,"attrs":1903,"content":1904},{"level":1004},[1905],{"text":1906,"type":716},"Train Like a Fighter",{"type":712,"content":1908},[1909,1910,1914],{"text":1159,"type":716},{"text":1161,"type":716,"marks":1911},[1912],{"type":732,"attrs":1913},{"href":1165,"uuid":48,"anchor":48,"target":735,"linktype":13},{"text":1915,"type":716}," 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":1917,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1922,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1923,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1918,"component":118,"meta_info":1919,"meta_title":7,"block_image":1920,"cover_image":1921,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1926,"title":1927,"plugin":43,"description":1928},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":1930,"alt":1689,"name":7,"focus":48,"title":1689,"filename":1931,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[1197],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1942,"created_at":1943,"published_at":1944,"updated_at":1945,"id":1946,"uuid":1947,"content":1948,"slug":2275,"full_slug":2276,"sort_by_date":48,"position":2277,"tag_list":2278,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2279,"first_published_at":1944,"release_id":48,"lang":60,"path":1199,"alternates":2280,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":1949,"faqs":1950,"title":1942,"topic":1967,"author":1982,"content":1983,"category":2256,"schedule":2264,"component":927,"meta_info":2265,"cover_image":2269,"description":2273,"contributors":2274},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[1951,1955,1959,1963],{"_uid":1952,"answer":1953,"question":1954,"component":959},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":1956,"answer":1957,"question":1958,"component":959},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":1960,"answer":1961,"question":1962,"component":959},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":1964,"answer":1965,"question":1966,"component":959},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1968,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1980,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1981,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1969,"component":39,"meta_info":1977,"block_image":1978,"cover_image":1979,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1970,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1975,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1971,"component":118,"meta_info":1972,"meta_title":7,"block_image":1973,"cover_image":1974,"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":709,"content":1984},[1985,1989,1993,1997,2001,2004,2008,2012,2156,2160,2164,2168,2173,2192,2224,2229,2239,2244,2253],{"type":712,"content":1986},[1987],{"text":1988,"type":716},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":712,"content":1990},[1991],{"text":1992,"type":716},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":712,"content":1994},[1995],{"text":1996,"type":716},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":1002,"attrs":1998,"content":1999},{"level":1004},[2000],{"text":1954,"type":716},{"type":712,"content":2002},[2003],{"text":1953,"type":716},{"type":1002,"attrs":2005,"content":2006},{"level":1004},[2007],{"text":1958,"type":716},{"type":712,"content":2009},[2010],{"text":2011,"type":716},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":1693,"content":2013},[2014,2048,2093,2124],{"type":1696,"content":2015},[2016,2020],{"type":712,"content":2017},[2018],{"text":2019,"type":716},"Physical Activity",{"type":1693,"content":2021},[2022,2028,2034],{"type":1696,"content":2023},[2024],{"type":712,"content":2025},[2026],{"text":2027,"type":716},"Exercise/cardio routines",{"type":1696,"content":2029},[2030],{"type":712,"content":2031},[2032],{"text":2033,"type":716},"Personal programming",{"type":1696,"content":2035},[2036,2040],{"type":712,"content":2037},[2038],{"text":2039,"type":716},"Event preparation ",{"type":1693,"content":2041},[2042],{"type":1696,"content":2043},[2044],{"type":712,"content":2045},[2046],{"text":2047,"type":716},"Obstacle course training, race training (running, biking, swimming)",{"type":1696,"content":2049},[2050,2053],{"type":712,"content":2051},[2052],{"text":433,"type":716},{"type":1693,"content":2054},[2055,2061,2067],{"type":1696,"content":2056},[2057],{"type":712,"content":2058},[2059],{"text":2060,"type":716},"Meal planning",{"type":1696,"content":2062},[2063],{"type":712,"content":2064},[2065],{"text":2066,"type":716},"Dieting",{"type":1696,"content":2068},[2069,2073],{"type":712,"content":2070},[2071],{"text":2072,"type":716},"Teaching nutritional information",{"type":1693,"content":2074},[2075,2081,2087],{"type":1696,"content":2076},[2077],{"type":712,"content":2078},[2079],{"text":2080,"type":716},"Calories",{"type":1696,"content":2082},[2083],{"type":712,"content":2084},[2085],{"text":2086,"type":716},"Macros/micros",{"type":1696,"content":2088},[2089],{"type":712,"content":2090},[2091],{"text":2092,"type":716},"Supplementation",{"type":1696,"content":2094},[2095,2098],{"type":712,"content":2096},[2097],{"text":406,"type":716},{"type":1693,"content":2099},[2100,2106,2112,2118],{"type":1696,"content":2101},[2102],{"type":712,"content":2103},[2104],{"text":2105,"type":716},"Stress reduction",{"type":1696,"content":2107},[2108],{"type":712,"content":2109},[2110],{"text":2111,"type":716},"Habit formation",{"type":1696,"content":2113},[2114],{"type":712,"content":2115},[2116],{"text":2117,"type":716},"Improving self-image ",{"type":1696,"content":2119},[2120],{"type":712,"content":2121},[2122],{"text":2123,"type":716},"Practicing positive mindset creation",{"type":1696,"content":2125},[2126,2130],{"type":712,"content":2127},[2128],{"text":2129,"type":716},"Personal Wellness",{"type":1693,"content":2131},[2132,2138,2144,2150],{"type":1696,"content":2133},[2134],{"type":712,"content":2135},[2136],{"text":2137,"type":716},"Work-life balance",{"type":1696,"content":2139},[2140],{"type":712,"content":2141},[2142],{"text":2143,"type":716},"Increasing life satisfaction",{"type":1696,"content":2145},[2146],{"type":712,"content":2147},[2148],{"text":2149,"type":716},"Prioritizing self-care",{"type":1696,"content":2151},[2152],{"type":712,"content":2153},[2154],{"text":2155,"type":716},"Time management",{"type":1002,"attrs":2157,"content":2158},{"level":1004},[2159],{"text":1962,"type":716},{"type":712,"content":2161},[2162],{"text":2163,"type":716},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":712,"content":2165},[2166],{"text":2167,"type":716},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":1002,"attrs":2169,"content":2170},{"level":1004},[2171],{"text":2172,"type":716},"What to Look For?",{"type":712,"content":2174},[2175,2177,2181,2183,2187,2189,2190],{"text":2176,"type":716},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":2178,"type":716,"marks":2179},"Are they certified? (Note: ",[2180],{"type":998},{"text":2182,"type":716},"credentials do not always mean being qualified)",{"text":2184,"type":716,"marks":2185}," Do their clients have promising success? What is the value of what they are offering? ",[2186],{"type":998},{"text":2188,"type":716},"It’s important to make sure the coach you choose is the right fit for you.",{"type":883},{"text":2191,"type":716},"Things to keep in mind when researching:",{"type":1693,"content":2193},[2194,2200,2206,2212,2218],{"type":1696,"content":2195},[2196],{"type":712,"content":2197},[2198],{"text":2199,"type":716},"Degrees",{"type":1696,"content":2201},[2202],{"type":712,"content":2203},[2204],{"text":2205,"type":716},"Licenses",{"type":1696,"content":2207},[2208],{"type":712,"content":2209},[2210],{"text":2211,"type":716},"Accredited certifications",{"type":1696,"content":2213},[2214],{"type":712,"content":2215},[2216],{"text":2217,"type":716},"Client testimonies or reviews",{"type":1696,"content":2219},[2220],{"type":712,"content":2221},[2222],{"text":2223,"type":716},"Success stories",{"type":1002,"attrs":2225,"content":2226},{"level":1004},[2227],{"text":2228,"type":716},"Your Road to Wellness",{"type":712,"content":2230},[2231,2233,2237],{"text":2232,"type":716},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":2234,"type":716,"marks":2235},"x, y or z ",[2236],{"type":998},{"text":2238,"type":716},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":1002,"attrs":2240,"content":2241},{"level":1004},[2242],{"text":2243,"type":716},"Train Like A Fighter",{"type":712,"content":2245},[2246,2247,2252],{"text":1159,"type":716},{"text":1161,"type":716,"marks":2248},[2249],{"type":732,"attrs":2250},{"href":1165,"uuid":48,"anchor":48,"custom":2251,"target":735,"linktype":13},{},{"text":1169,"type":716},{"type":712,"content":2254},[2255],{"text":1173,"type":716},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2257,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2262,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2263,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2258,"component":118,"meta_info":2259,"meta_title":7,"block_image":2260,"cover_image":2261,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2266,"title":2267,"plugin":43,"description":2268},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":2270,"alt":2271,"name":7,"focus":7,"title":2271,"filename":2272,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[1197],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":2282,"created_at":2283,"published_at":2284,"updated_at":2285,"id":2286,"uuid":2287,"content":2288,"slug":2530,"full_slug":2531,"sort_by_date":48,"position":2532,"tag_list":2533,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2534,"first_published_at":2284,"release_id":48,"lang":60,"path":1199,"alternates":2535,"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":2289,"faqs":2290,"title":2282,"topic":2315,"author":979,"content":2330,"category":2511,"schedule":2519,"component":927,"meta_info":2520,"cover_image":2524,"description":2528,"contributors":2529},"15047e90-1cb3-49d0-a81f-1e2be9236592",[2291,2295,2299,2303,2307,2311],{"_uid":2292,"answer":2293,"question":2294,"component":959},"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":2296,"answer":2297,"question":2298,"component":959},"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":2300,"answer":2301,"question":2302,"component":959},"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":2304,"answer":2305,"question":2306,"component":959},"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":2308,"answer":2309,"question":2310,"component":959},"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":2312,"answer":2313,"question":2314,"component":959},"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":2316,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2328,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2329,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2317,"component":39,"meta_info":2325,"block_image":2326,"cover_image":2327,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2318,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2323,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2319,"component":118,"meta_info":2320,"meta_title":7,"block_image":2321,"cover_image":2322,"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":709,"content":2331},[2332,2336,2340,2344,2352,2356,2360,2364,2400,2404,2407,2411,2415,2461,2465,2479,2489,2493,2497,2508],{"type":712,"content":2333},[2334],{"text":2335,"type":716},"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":712,"content":2337},[2338],{"text":2339,"type":716},"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":1002,"attrs":2341,"content":2342},{"level":1004},[2343],{"text":2294,"type":716},{"type":712,"content":2345},[2346,2348],{"text":2347,"type":716},"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":2349,"type":716,"marks":2350},"Yikes.",[2351],{"type":998},{"type":712,"content":2353},[2354],{"text":2355,"type":716},"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":1002,"attrs":2357,"content":2358},{"level":1004},[2359],{"text":2298,"type":716},{"type":712,"content":2361},[2362],{"text":2363,"type":716},"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":2365,"attrs":2366,"content":2369},"ordered_list",{"order":2367},{"order":2368},1,[2370,2376,2382,2388,2394],{"type":1696,"content":2371},[2372],{"type":712,"content":2373},[2374],{"text":2375,"type":716},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":1696,"content":2377},[2378],{"type":712,"content":2379},[2380],{"text":2381,"type":716},"Use devices at eye level to prevent bad posture habits.",{"type":1696,"content":2383},[2384],{"type":712,"content":2385},[2386],{"text":2387,"type":716},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":1696,"content":2389},[2390],{"type":712,"content":2391},[2392],{"text":2393,"type":716},"Do neck and shoulder stretches regularly.",{"type":1696,"content":2395},[2396],{"type":712,"content":2397},[2398],{"text":2399,"type":716},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":1002,"attrs":2401,"content":2402},{"level":1004},[2403],{"text":2302,"type":716},{"type":712,"content":2405},[2406],{"text":2301,"type":716},{"type":1002,"attrs":2408,"content":2409},{"level":1004},[2410],{"text":2306,"type":716},{"type":712,"content":2412},[2413],{"text":2414,"type":716},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":2365,"attrs":2416,"content":2418},{"order":2417},{"order":2368},[2419,2425,2431,2437,2443,2449,2455],{"type":1696,"content":2420},[2421],{"type":712,"content":2422},[2423],{"text":2424,"type":716},"Neck Rolls (both directions)",{"type":1696,"content":2426},[2427],{"type":712,"content":2428},[2429],{"text":2430,"type":716},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":1696,"content":2432},[2433],{"type":712,"content":2434},[2435],{"text":2436,"type":716},"Chin Tucks",{"type":1696,"content":2438},[2439],{"type":712,"content":2440},[2441],{"text":2442,"type":716},"Arm Circles",{"type":1696,"content":2444},[2445],{"type":712,"content":2446},[2447],{"text":2448,"type":716},"Rows",{"type":1696,"content":2450},[2451],{"type":712,"content":2452},[2453],{"text":2454,"type":716},"Chest Openers ",{"type":1696,"content":2456},[2457],{"type":712,"content":2458},[2459],{"text":2460,"type":716},"Shoulder Squeezes",{"type":1002,"attrs":2462,"content":2463},{"level":1004},[2464],{"text":2310,"type":716},{"type":712,"content":2466},[2467,2469,2477],{"text":2468,"type":716},"With movements and stretches to promote proper ",{"text":2470,"type":716,"marks":2471},"posture",[2472,2476],{"type":732,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"custom":2475,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1026},{"text":2478,"type":716},", 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":1002,"attrs":2480,"content":2481},{"level":1004},[2482,2484],{"text":2483,"type":716},"How Can Boxing Help Alleviate Tech Neck?",{"text":2485,"type":716,"marks":2486}," ",[2487],{"type":2488},"bold",{"type":712,"content":2490},[2491],{"text":2492,"type":716},"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":1002,"attrs":2494,"content":2495},{"level":1004},[2496],{"text":1906,"type":716},{"type":712,"content":2498},[2499,2501,2507],{"text":2500,"type":716},"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":1161,"type":716,"marks":2502},[2503,2506],{"type":732,"attrs":2504},{"href":1165,"uuid":48,"anchor":48,"custom":2505,"target":735,"linktype":13},{},{"type":1026},{"text":1169,"type":716},{"type":712,"content":2509},[2510],{"text":1173,"type":716},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2512,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2517,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2518,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2513,"component":118,"meta_info":2514,"meta_title":7,"block_image":2515,"cover_image":2516,"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":2521,"title":2522,"plugin":43,"description":2523},"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":2525,"alt":2526,"name":7,"focus":7,"title":2526,"filename":2527,"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,[1197],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":2537,"created_at":2538,"published_at":2539,"updated_at":2540,"id":2541,"uuid":2542,"content":2543,"slug":3234,"full_slug":3235,"sort_by_date":48,"position":3236,"tag_list":3237,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":3238,"first_published_at":3239,"release_id":48,"lang":60,"path":1199,"alternates":3240,"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":2544,"faqs":2545,"title":2537,"topic":2570,"author":1478,"content":2585,"category":3216,"schedule":3224,"component":927,"meta_info":3225,"cover_image":3229,"description":3228,"contributors":3233},"9c166086-b6e1-4580-98ef-83e9d633fa12",[2546,2550,2554,2558,2562,2566],{"_uid":2547,"answer":2548,"question":2549,"component":959},"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":2551,"answer":2552,"question":2553,"component":959},"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":2555,"answer":2556,"question":2557,"component":959},"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":2559,"answer":2560,"question":2561,"component":959},"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":2563,"answer":2564,"question":2565,"component":959},"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":2567,"answer":2568,"question":2569,"component":959},"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":2571,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2583,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2584,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2572,"component":39,"meta_info":2580,"block_image":2581,"cover_image":2582,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2573,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2574,"component":118,"meta_info":2575,"meta_title":7,"block_image":2576,"cover_image":2577,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"type":709,"content":2586},[2587,2591,2596,2601,2613,2625,2629,2673,2677,2717,2722,2732,2744,2747,2797,2800,2816,2821,2831,2841,2844,2882,2885,2907,2912,2922,2934,2938,2988,2991,3068,3073,3083,3095,3098,3148,3151,3191,3196,3200,3205,3213],{"type":712,"content":2588},[2589],{"text":2590,"type":716},"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":1002,"attrs":2592,"content":2593},{"level":1004},[2594],{"text":2595,"type":716},"5 Easy and Healthy Thanksgiving Appetizers",{"type":1002,"attrs":2597,"content":2598},{"level":1010},[2599],{"text":2600,"type":716},"Black Rice Stuffed Mushrooms",{"type":1253,"attrs":2602},{"id":2603,"body":2604},"d3b7671f-2997-4806-98b1-f839705e6dcc",[2605],{"url":2606,"_uid":2607,"image":2608,"component":1265,"copyright_details":2612},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":2609,"alt":2610,"name":7,"focus":7,"title":2610,"filename":2611,"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":712,"content":2614},[2615,2617,2623],{"text":2616,"type":716},"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":2618,"type":716,"marks":2619},"immune health",[2620],{"type":732,"attrs":2621},{"href":2622,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":2624,"type":716},". 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":712,"content":2626},[2627],{"text":2628,"type":716},"Ingredients: ",{"type":1693,"content":2630},[2631,2637,2643,2649,2655,2661,2667],{"type":1696,"content":2632},[2633],{"type":712,"content":2634},[2635],{"text":2636,"type":716},"1/2 cup black rice (or wild rice)",{"type":1696,"content":2638},[2639],{"type":712,"content":2640},[2641],{"text":2642,"type":716},"1 cup vegetable stock",{"type":1696,"content":2644},[2645],{"type":712,"content":2646},[2647],{"text":2648,"type":716},"1 10-ounce package of baby portobello mushrooms",{"type":1696,"content":2650},[2651],{"type":712,"content":2652},[2653],{"text":2654,"type":716},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":1696,"content":2656},[2657],{"type":712,"content":2658},[2659],{"text":2660,"type":716},"1/4 cup raw walnuts, crushed",{"type":1696,"content":2662},[2663],{"type":712,"content":2664},[2665],{"text":2666,"type":716},"Cooking oil spray",{"type":1696,"content":2668},[2669],{"type":712,"content":2670},[2671],{"text":2672,"type":716},"Salt and pepper to taste ",{"type":712,"content":2674},[2675],{"text":2676,"type":716},"Directions:",{"type":2365,"attrs":2678,"content":2680},{"order":2679},{"order":2368},[2681,2687,2693,2699,2705,2711],{"type":1696,"content":2682},[2683],{"type":712,"content":2684},[2685],{"text":2686,"type":716},"Preheat oven to 375°F ",{"type":1696,"content":2688},[2689],{"type":712,"content":2690},[2691],{"text":2692,"type":716},"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":1696,"content":2694},[2695],{"type":712,"content":2696},[2697],{"text":2698,"type":716},"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":1696,"content":2700},[2701],{"type":712,"content":2702},[2703],{"text":2704,"type":716},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":1696,"content":2706},[2707],{"type":712,"content":2708},[2709],{"text":2710,"type":716},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":1696,"content":2712},[2713],{"type":712,"content":2714},[2715],{"text":2716,"type":716},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":1002,"attrs":2718,"content":2719},{"level":1010},[2720],{"text":2721,"type":716},"White Bean Dip",{"type":1253,"attrs":2723},{"id":2603,"body":2724},[2725],{"url":2726,"_uid":2727,"image":2728,"component":1265,"copyright_details":2731},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":2729,"alt":2610,"name":7,"focus":7,"title":2610,"filename":2730,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":712,"content":2733},[2734,2736,2742],{"text":2735,"type":716},"A ",{"text":2737,"type":716,"marks":2738},"protein",[2739],{"type":732,"attrs":2740},{"href":2741,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":2743,"type":716}," 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":712,"content":2745},[2746],{"text":2628,"type":716},{"type":1693,"content":2748},[2749,2755,2761,2767,2773,2779,2785,2791],{"type":1696,"content":2750},[2751],{"type":712,"content":2752},[2753],{"text":2754,"type":716},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":1696,"content":2756},[2757],{"type":712,"content":2758},[2759],{"text":2760,"type":716},"2 tablespoons olive oil ",{"type":1696,"content":2762},[2763],{"type":712,"content":2764},[2765],{"text":2766,"type":716},"1-2 tablespoons water",{"type":1696,"content":2768},[2769],{"type":712,"content":2770},[2771],{"text":2772,"type":716},"Juice of ½ lemon",{"type":1696,"content":2774},[2775],{"type":712,"content":2776},[2777],{"text":2778,"type":716},"1 small garlic clove, peeled ",{"type":1696,"content":2780},[2781],{"type":712,"content":2782},[2783],{"text":2784,"type":716},"1/2 teaspoon salt",{"type":1696,"content":2786},[2787],{"type":712,"content":2788},[2789],{"text":2790,"type":716},"Ground pepper to taste ",{"type":1696,"content":2792},[2793],{"type":712,"content":2794},[2795],{"text":2796,"type":716},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":712,"content":2798},[2799],{"text":2676,"type":716},{"type":2365,"attrs":2801,"content":2803},{"order":2802},{"order":2368},[2804,2810],{"type":1696,"content":2805},[2806],{"type":712,"content":2807},[2808],{"text":2809,"type":716},"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":1696,"content":2811},[2812],{"type":712,"content":2813},[2814],{"text":2815,"type":716},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":1002,"attrs":2817,"content":2818},{"level":1010},[2819],{"text":2820,"type":716},"Sundried Tomato and Olive Tapenade",{"type":1253,"attrs":2822},{"id":2603,"body":2823},[2824],{"url":2825,"_uid":2826,"image":2827,"component":1265,"copyright_details":2830},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":2828,"alt":2610,"name":7,"focus":7,"title":2610,"filename":2829,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":712,"content":2832},[2833,2835,2839],{"text":2834,"type":716},"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":1887,"type":716,"marks":2836},[2837],{"type":732,"attrs":2838},{"href":1891,"uuid":48,"anchor":48,"target":735,"linktype":13},{"text":2840,"type":716}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":712,"content":2842},[2843],{"text":2628,"type":716},{"type":1693,"content":2845},[2846,2852,2858,2864,2870,2876],{"type":1696,"content":2847},[2848],{"type":712,"content":2849},[2850],{"text":2851,"type":716},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":1696,"content":2853},[2854],{"type":712,"content":2855},[2856],{"text":2857,"type":716},"2 cups olives, drained and pitted",{"type":1696,"content":2859},[2860],{"type":712,"content":2861},[2862],{"text":2863,"type":716},"2 cloves garlic, minced",{"type":1696,"content":2865},[2866],{"type":712,"content":2867},[2868],{"text":2869,"type":716},"2 tablespoons olive oil",{"type":1696,"content":2871},[2872],{"type":712,"content":2873},[2874],{"text":2875,"type":716},"3 tablespoons lemon juice",{"type":1696,"content":2877},[2878],{"type":712,"content":2879},[2880],{"text":2881,"type":716},"1/3 cup fresh basil",{"type":712,"content":2883},[2884],{"text":2676,"type":716},{"type":2365,"attrs":2886,"content":2888},{"order":2887},{"order":2368},[2889,2895,2901],{"type":1696,"content":2890},[2891],{"type":712,"content":2892},[2893],{"text":2894,"type":716},"Add all the ingredients to a food processor",{"type":1696,"content":2896},[2897],{"type":712,"content":2898},[2899],{"text":2900,"type":716},"Pulse until combined, scraping down the sides as needed",{"type":1696,"content":2902},[2903],{"type":712,"content":2904},[2905],{"text":2906,"type":716},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":1002,"attrs":2908,"content":2909},{"level":1010},[2910],{"text":2911,"type":716},"Roasted Beet Hummus ",{"type":1253,"attrs":2913},{"id":2603,"body":2914},[2915],{"url":2916,"_uid":2917,"image":2918,"component":1265,"copyright_details":2921},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2919,"alt":2610,"name":7,"focus":7,"title":2610,"filename":2920,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":712,"content":2923},[2924,2926,2932],{"text":2925,"type":716},"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":2927,"type":716,"marks":2928},"boxer’s diet",[2929],{"type":732,"attrs":2930},{"href":2931,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":2933,"type":716},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":712,"content":2935},[2936],{"text":2937,"type":716},"Ingredients:",{"type":1693,"content":2939},[2940,2946,2952,2958,2964,2970,2976,2982],{"type":1696,"content":2941},[2942],{"type":712,"content":2943},[2944],{"text":2945,"type":716},"1 small beet",{"type":1696,"content":2947},[2948],{"type":712,"content":2949},[2950],{"text":2951,"type":716},"1 15-ounce can of cooked chickpeas, drained",{"type":1696,"content":2953},[2954],{"type":712,"content":2955},[2956],{"text":2957,"type":716},"Juice of 1/2 lemon",{"type":1696,"content":2959},[2960],{"type":712,"content":2961},[2962],{"text":2963,"type":716},"2 garlic cloves, minced",{"type":1696,"content":2965},[2966],{"type":712,"content":2967},[2968],{"text":2969,"type":716},"2 tablespoons tahini",{"type":1696,"content":2971},[2972],{"type":712,"content":2973},[2974],{"text":2975,"type":716},"1/4 cup olive oil  ",{"type":1696,"content":2977},[2978],{"type":712,"content":2979},[2980],{"text":2981,"type":716},"1 teaspoon salt",{"type":1696,"content":2983},[2984],{"type":712,"content":2985},[2986],{"text":2987,"type":716},"Pepper to taste ",{"type":712,"content":2989},[2990],{"text":2676,"type":716},{"type":2365,"attrs":2992,"content":2994},{"order":2993},{"order":2368},[2995,3044,3050,3056,3062],{"type":1696,"content":2996},[2997,3001],{"type":712,"content":2998},[2999],{"text":3000,"type":716},"Roast the beet: ",{"type":1693,"content":3002},[3003,3008,3014,3020,3026,3032,3038],{"type":1696,"content":3004},[3005],{"type":712,"content":3006},[3007],{"text":2686,"type":716},{"type":1696,"content":3009},[3010],{"type":712,"content":3011},[3012],{"text":3013,"type":716},"Remove the stem and the roots from the beet ",{"type":1696,"content":3015},[3016],{"type":712,"content":3017},[3018],{"text":3019,"type":716},"Wash under water until clean ",{"type":1696,"content":3021},[3022],{"type":712,"content":3023},[3024],{"text":3025,"type":716},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":1696,"content":3027},[3028],{"type":712,"content":3029},[3030],{"text":3031,"type":716},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":1696,"content":3033},[3034],{"type":712,"content":3035},[3036],{"text":3037,"type":716},"Let it cool to room temperature ",{"type":1696,"content":3039},[3040],{"type":712,"content":3041},[3042],{"text":3043,"type":716},"Peel the skin off ",{"type":1696,"content":3045},[3046],{"type":712,"content":3047},[3048],{"text":3049,"type":716},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":1696,"content":3051},[3052],{"type":712,"content":3053},[3054],{"text":3055,"type":716},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":1696,"content":3057},[3058],{"type":712,"content":3059},[3060],{"text":3061,"type":716},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":1696,"content":3063},[3064],{"type":712,"content":3065},[3066],{"text":3067,"type":716},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":1002,"attrs":3069,"content":3070},{"level":1010},[3071],{"text":3072,"type":716},"Sweet Potato Bites",{"type":1253,"attrs":3074},{"id":2603,"body":3075},[3076],{"url":3077,"_uid":3078,"image":3079,"component":1265,"copyright_details":3082},{"id":7,"url":7,"linktype":1259,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":3080,"alt":2610,"name":7,"focus":7,"title":2610,"filename":3081,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":712,"content":3084},[3085,3087,3093],{"text":3086,"type":716},"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":3088,"type":716,"marks":3089},"healthy fats",[3090],{"type":732,"attrs":3091},{"href":3092,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":3094,"type":716}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":712,"content":3096},[3097],{"text":2937,"type":716},{"type":1693,"content":3099},[3100,3106,3112,3118,3124,3130,3136,3142],{"type":1696,"content":3101},[3102],{"type":712,"content":3103},[3104],{"text":3105,"type":716},"2 medium sweet potatoes",{"type":1696,"content":3107},[3108],{"type":712,"content":3109},[3110],{"text":3111,"type":716},"1 large avocado, diced",{"type":1696,"content":3113},[3114],{"type":712,"content":3115},[3116],{"text":3117,"type":716},"2 teaspoons sesame seeds",{"type":1696,"content":3119},[3120],{"type":712,"content":3121},[3122],{"text":3123,"type":716},"Olive or avocado oil, for drizzling",{"type":1696,"content":3125},[3126],{"type":712,"content":3127},[3128],{"text":3129,"type":716},"¼ cup red onion, diced",{"type":1696,"content":3131},[3132],{"type":712,"content":3133},[3134],{"text":3135,"type":716},"½ lemon",{"type":1696,"content":3137},[3138],{"type":712,"content":3139},[3140],{"text":3141,"type":716},"Fresh cilantro leaves, finely chopped",{"type":1696,"content":3143},[3144],{"type":712,"content":3145},[3146],{"text":3147,"type":716},"Salt and pepper to taste",{"type":712,"content":3149},[3150],{"text":2676,"type":716},{"type":2365,"attrs":3152,"content":3154},{"order":3153},{"order":2368},[3155,3161,3167,3173,3179,3185],{"type":1696,"content":3156},[3157],{"type":712,"content":3158},[3159],{"text":3160,"type":716},"Preheat the oven to 400°F",{"type":1696,"content":3162},[3163],{"type":712,"content":3164},[3165],{"text":3166,"type":716},"Line a large baking sheet with parchment paper",{"type":1696,"content":3168},[3169],{"type":712,"content":3170},[3171],{"text":3172,"type":716},"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":1696,"content":3174},[3175],{"type":712,"content":3176},[3177],{"text":3178,"type":716},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":1696,"content":3180},[3181],{"type":712,"content":3182},[3183],{"text":3184,"type":716},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":1696,"content":3186},[3187],{"type":712,"content":3188},[3189],{"text":3190,"type":716},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":1002,"attrs":3192,"content":3193},{"level":1004},[3194],{"text":3195,"type":716},"A Healthier Feast",{"type":712,"content":3197},[3198],{"text":3199,"type":716},"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":1002,"attrs":3201,"content":3202},{"level":1004},[3203],{"text":3204,"type":716},"Eat & Train Like a Fighter",{"type":712,"content":3206},[3207,3208,3212],{"text":1159,"type":716},{"text":1161,"type":716,"marks":3209},[3210],{"type":732,"attrs":3211},{"href":1165,"uuid":48,"anchor":48,"target":735,"linktype":13},{"text":1169,"type":716},{"type":712,"content":3214},[3215],{"text":1173,"type":716},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3217,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3222,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3223,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3218,"component":118,"meta_info":3219,"meta_title":7,"block_image":3220,"cover_image":3221,"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":3226,"title":3227,"plugin":43,"description":3228},"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":3230,"alt":3231,"name":7,"focus":7,"title":3231,"filename":3232,"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,[1197],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":927,"created_at":3242,"published_at":3243,"updated_at":3244,"id":3245,"uuid":3246,"content":3247,"slug":927,"full_slug":3268,"sort_by_date":48,"position":446,"tag_list":3269,"is_startpage":9,"parent_id":3270,"meta_data":48,"group_id":3271,"first_published_at":3272,"release_id":48,"lang":60,"path":7,"alternates":3273,"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":3248,"component":3249,"meta_info":3250,"custom_content_list":3252},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3251,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3253,3258,3263],{"_uid":3254,"label":3255,"value":3256,"dev_id":3257,"component":716},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3259,"label":3260,"value":3261,"dev_id":3262,"component":716},"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":3264,"label":3265,"value":3266,"dev_id":3267,"component":716},"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",[],1785892891323]