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Your body needs different proportions of each before and after strenuous exercise to stay in peak condition. There is no doubt that an intense toe-to-toe in the ring is going to work up an appetite. Choosing the right foods will make a big difference in how your body recovers. Remembering what to eat after boxing is critical to your training.","What is a boxer's diet?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a03ed10a-d929-4d8a-a10c-cd406ad50989","Boxers eat a balanced diet of complex carbohydrates, lean proteins, and healthy fats. The body needs all three (3) to function most efficiently under the physical stress of a high-impact workout. Each serves its own list of critical roles in full body health, the most important of which include: Complex carbohydrates: Provide the raw energy that gives the muscles power. Lean proteins: Contain the building blocks that allow muscle tissue to repair. Healthy fats: Help your body absorb nutrients and contain essential fatty acids, Making sure you are getting your daily dose of all three maximizes your health and your athletic performance. Boxers adjust the quantities of each depending on what their body needs during their training schedule. Deciding what to eat before a boxing match and what to eat after is a key element to optimizing the benefits of boxing.","What do boxers eat?",{"_uid":676,"answer":677,"question":678,"component":670},"a17d1fd7-5a82-42aa-b439-8e8271288be8","After a boxing workout, your body needs to recuperate and replenish those lost nutrients. Boxers know that the right post-workout meal will help their body recover faster and their muscles rebuild stronger.\\n\\nA huge part of this recovery is providing your muscles with protein so they can repair. Boxers will eat around 25-30 grams of protein within an hour after a fight to kickstart this process.","What do boxers eat after a boxing workout?",{"_uid":680,"answer":681,"question":682,"component":670},"0f18e7d6-88cb-4020-9cb5-c92118be2d86","Post-boxing workouts should include a large portion of protein, as well as a good balance of carbs and fats to help your body utilize the protein most effectively. Examples of some of the best foods to eat after boxing that reflect this balance include: Scrambled eggs with whole grain toast, Greek yogurt with fresh fruit or nuts, Turkey, chicken or tuna wrap, Stir fry with lean meat or tofu over rice, Tacos with lean meat and guacamole. Another excellent option after a boxing workout is a complete protein shake. Protein shakes combine all of the necessary nutrients your body needs in one serving. Protein shakes can save on time if you are working out on-the-go. Boxers should never skip eating when they are in training, so it is a good idea to have a protein shake ready if you don’t have time to prepare a full meal.","What should I eat after boxing?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":684,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":55,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":712,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":723,"content":724},"doc",[725,731,735,742,746,750,785,805,810,814,818,822,827,831,835,867,883,909,915],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"A good boxing diet plan is all about healthy eating with the right balance of carbohydrates, protein, and fats. Your body needs different proportions of each before and after strenuous exercise to stay in peak condition.","text",{"type":726,"content":732},[733],{"text":734,"type":730},"There is no doubt that an intense toe-to-toe in the ring is going to work up an appetite. Choosing the right foods will make a big difference in how your body recovers. Remembering what to eat after a workout is critical to your training and post workout meal.",{"type":736,"attrs":737,"content":739},"heading",{"level":738},2,[740],{"text":741,"type":730},"What Do Boxers Eat?",{"type":726,"content":743},[744],{"text":745,"type":730},"Boxers eat a balanced diet of complex carbohydrates, lean proteins, and healthy fats. The body needs all three (3) to function most efficiently under the physical stress of a high-impact workout.",{"type":726,"content":747},[748],{"text":749,"type":730},"Each serves its own list of critical roles in full body health, the most important of which include:",{"type":751,"content":752},"bullet_list",[753,765,775],{"type":754,"content":755},"list_item",[756],{"type":726,"content":757},[758,763],{"text":759,"type":730,"marks":760},"Complex carbohydrates",[761],{"type":762},"bold",{"text":764,"type":730},": Provide the raw energy that gives the muscles power",{"type":754,"content":766},[767],{"type":726,"content":768},[769,773],{"text":770,"type":730,"marks":771},"Lean proteins",[772],{"type":762},{"text":774,"type":730},": Contain the building blocks that allow muscle tissue to repair",{"type":754,"content":776},[777],{"type":726,"content":778},[779,783],{"text":780,"type":730,"marks":781},"Healthy fats",[782],{"type":762},{"text":784,"type":730},": Help your body absorb nutrients and contain essential fatty acids",{"type":726,"content":786},[787,789,795,803],{"text":788,"type":730},"Making sure you are getting your daily dose of all three maximizes your health, athletic performance, and post workout meal. Boxers adjust the quantities of each depending on what their body needs during their training schedule. Deciding what to eat before a boxing match and what to eat after is a key element to optimizing the benefits of boxing. To learn more about what to eat before a boxing workout, read this article ",{"text":790,"type":730,"marks":791}," ",[792],{"type":793,"attrs":794},"styled",{"class":7},{"text":796,"type":730,"marks":797},"(A Boxer's Diet Plan For Beginners)",[798],{"type":799,"attrs":800},"link",{"href":801,"uuid":48,"anchor":48,"target":802,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout","_blank",{"text":804,"type":730},".",{"type":736,"attrs":806,"content":807},{"level":738},[808],{"text":809,"type":730},"What Do Boxers Eat After a Workout?",{"type":726,"content":811},[812],{"text":813,"type":730},"Boxing is a great form of exercise because it blends cardio and strength training. It is the epitome of a full-body workout, but this means it also demands a lot from your body. The energy and nutrients that fueled your body during your workout are quickly depleted.",{"type":726,"content":815},[816],{"text":817,"type":730},"After a boxing workout, your body needs to recuperate and replenish those lost nutrients. Boxers know that the right post workout meal will help their body recover faster and their muscles rebuild stronger.",{"type":726,"content":819},[820],{"text":821,"type":730},"A huge part of this recovery is providing your muscles with protein so they can repair. Boxers will eat around 25-30 grams of protein within an hour after a fight to kickstart this process.",{"type":736,"attrs":823,"content":824},{"level":738},[825],{"text":826,"type":730},"What Should I Eat After Boxing?",{"type":726,"content":828},[829],{"text":830,"type":730},"Post workout meals should include a large portion of protein, as well as a good balance of carbs and fats to help your body utilize the protein most effectively.",{"type":726,"content":832},[833],{"text":834,"type":730},"Examples of some of the best foods to eat after boxing that reflect this balance include:",{"type":751,"content":836},[837,843,849,855,861],{"type":754,"content":838},[839],{"type":726,"content":840},[841],{"text":842,"type":730},"Scrambled eggs with whole grain toast",{"type":754,"content":844},[845],{"type":726,"content":846},[847],{"text":848,"type":730},"Greek yogurt with fresh fruit or nuts",{"type":754,"content":850},[851],{"type":726,"content":852},[853],{"text":854,"type":730},"Turkey, chicken or tuna wrap",{"type":754,"content":856},[857],{"type":726,"content":858},[859],{"text":860,"type":730},"Stir fry with lean meat or tofu over rice",{"type":754,"content":862},[863],{"type":726,"content":864},[865],{"text":866,"type":730},"Tacos with lean meat and guacamole",{"type":726,"content":868},[869,871,875,881],{"text":870,"type":730},"Another excellent option of what to eat after boxing training is a complete protein shake ",{"text":790,"type":730,"marks":872},[873],{"type":793,"attrs":874},{"class":7},{"text":876,"type":730,"marks":877},"(How To Make a Complete Protein Shake)",[878],{"type":799,"attrs":879},{"href":880,"uuid":48,"anchor":48,"target":802,"linktype":48},"https://www.youtube.com/watch?v=BwFn53Ewb_I&t=62s",{"text":882,"type":730},". Protein shakes combine all of the necessary nutrients your body needs in one serving. Protein shakes can save time if you are working out on-the-go. Boxers should never skip eating when they are in training, so it is a good idea to have a protein shake ready if you don’t have time to prepare a full post workout meal.",{"type":726,"content":884},[885,887,889,890,892,896,902,907],{"text":886,"type":730},"Nutrition is a cornerstone to a healthy lifestyle. For boxers, it is also the foundation of getting the most out of training and having success in the ring. What you eat after your boxing workout will help you get back to the bag stronger each time.",{"type":888},"hard_break",{"type":888},{"text":891,"type":730},"For more boxing and kickboxing related tips, workouts, and training guidance from professional boxers and kickboxers check out ",{"text":790,"type":730,"marks":893},[894],{"type":793,"attrs":895},{"class":7},{"text":897,"type":730,"marks":898},"FightCamp's",[899],{"type":799,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":802,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":903,"type":730,"marks":904},"  ",[905],{"type":793,"attrs":906},{"class":7},{"text":908,"type":730},"at-home boxing system.",{"type":736,"attrs":910,"content":912},{"level":911},3,[913],{"text":914,"type":730},"Related Articles",{"type":726,"content":916},[917,923,924,930,931,936,937,943,944],{"text":918,"type":730,"marks":919},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[920],{"type":799,"attrs":921},{"href":922,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips",{"type":888},{"text":925,"type":730,"marks":926},"Shanie Smash's TOP 5 Pre-Workout Snacks",[927],{"type":799,"attrs":928},{"href":929,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/shanie-smash-s-top-5-pre-workout-snacks",{"type":888},{"text":932,"type":730,"marks":933},"What To Eat Before a Boxing Workout",[934],{"type":799,"attrs":935},{"href":801,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":888},{"text":938,"type":730,"marks":939},"A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)",[940],{"type":799,"attrs":941},{"href":942,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"type":888},{"text":945,"type":730,"marks":946},"BEST Boxing Diet Plan",[947],{"type":799,"attrs":948},{"href":949,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":951,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":952,"component":118,"meta_info":953,"meta_title":7,"block_image":954,"cover_image":955,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-08-06 00:00","article",{"_uid":961,"title":962,"plugin":43,"description":963},"2be726fa-6582-4eaa-a464-7f23c4e93843","What To Eat After A Boxing Workout | FightCamp","Discover a boxer's post workout meal to recover and get stronger. Whether you're fighting or training, learn what to eat after a workout at FightCamp.",{"id":965,"alt":966,"name":7,"focus":48,"title":966,"filename":967,"copyright":7,"fieldtype":50},3374405,"FightCamp - Post Workout Meal for Boxing","https://a.storyblok.com/f/115220/2400x990/9eb27f3d24/what-to-eat-after-a-boxing-workout.jpg","Want to eat like a boxer? Following a BOXER'S DIET includes good nutrition and balanced meals, vital for a boxer to recover post-workout and get stronger.",[],[],"what-to-eat-after-a-boxing-workout","blogs/what-to-eat-after-a-boxing-workout",-800,[],60887917,"fd220b94-212b-4ba7-9e3a-6dcee879f652","2021-08-06T13:38:00.000Z","wellness/{{story.slug}}",[],["Reactive",981],[982,1208,1717,2425,2687,2993],{"name":983,"created_at":984,"published_at":985,"updated_at":986,"id":987,"uuid":988,"content":989,"slug":1200,"full_slug":1201,"sort_by_date":48,"position":1202,"tag_list":1203,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1205,"first_published_at":1206,"release_id":48,"lang":60,"path":978,"alternates":1207,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":990,"faqs":991,"title":983,"topic":1000,"author":1015,"content":1016,"category":1181,"schedule":1189,"component":959,"meta_info":1190,"cover_image":1194,"description":1198,"contributors":1199},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[992,996],{"_uid":993,"answer":994,"question":995,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":997,"answer":998,"question":999,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1001,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1013,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1014,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1002,"component":39,"meta_info":1010,"block_image":1011,"cover_image":1012,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1003,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1008,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1009,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1004,"component":118,"meta_info":1005,"meta_title":7,"block_image":1006,"cover_image":1007,"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":723,"content":1017},[1018,1023,1027,1031,1034,1039,1044,1048,1053,1078,1083,1087,1092,1096,1101,1105,1110,1144,1149,1153,1167],{"type":736,"attrs":1019,"content":1020},{"level":738},[1021],{"text":1022,"type":730},"Improve Your Sleep Hygiene",{"type":726,"content":1024},[1025],{"text":1026,"type":730},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":736,"attrs":1028,"content":1029},{"level":738},[1030],{"text":995,"type":730},{"type":726,"content":1032},[1033],{"text":994,"type":730},{"type":736,"attrs":1035,"content":1036},{"level":738},[1037],{"text":1038,"type":730},"6 Tips For Good Sleep Hygiene",{"type":736,"attrs":1040,"content":1041},{"level":911},[1042],{"text":1043,"type":730},"1. Establish a Regular Bedtime Routine ",{"type":726,"content":1045},[1046],{"text":1047,"type":730},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":736,"attrs":1049,"content":1050},{"level":911},[1051],{"text":1052,"type":730},"2. Be Cool and Calm",{"type":726,"content":1054},[1055,1057,1066,1068,1076],{"text":1056,"type":730},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1058,"type":730,"marks":1059},"sleep experts",[1060,1064],{"type":799,"attrs":1061},{"href":1062,"uuid":48,"anchor":48,"custom":1063,"target":802,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1065},"underline",{"text":1067,"type":730},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1069,"type":730,"marks":1070},"CDC",[1071,1075],{"type":799,"attrs":1072},{"href":1073,"uuid":48,"anchor":48,"custom":1074,"target":802,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1065},{"text":1077,"type":730},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":736,"attrs":1079,"content":1080},{"level":911},[1081],{"text":1082,"type":730},"3. Keep it Light Before Bed ",{"type":726,"content":1084},[1085],{"text":1086,"type":730},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":736,"attrs":1088,"content":1089},{"level":911},[1090],{"text":1091,"type":730},"4. Limit Naps During the Day ",{"type":726,"content":1093},[1094],{"text":1095,"type":730},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":736,"attrs":1097,"content":1098},{"level":911},[1099],{"text":1100,"type":730},"5. Avoid Looking at the Clock",{"type":726,"content":1102},[1103],{"text":1104,"type":730},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":736,"attrs":1106,"content":1107},{"level":911},[1108],{"text":1109,"type":730},"6. FightCamp First Thing in the Morning ",{"type":726,"content":1111},[1112,1114,1122,1124,1132,1134,1142],{"text":1113,"type":730},"For ",{"text":1115,"type":730,"marks":1116},"improved sleep",[1117,1121],{"type":799,"attrs":1118},{"href":1119,"uuid":48,"anchor":48,"custom":1120,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1065},{"text":1123,"type":730},", select an aerobic workout in the morning and complete it. ",{"text":1125,"type":730,"marks":1126},"Studies",[1127,1131],{"type":799,"attrs":1128},{"href":1129,"uuid":48,"anchor":48,"custom":1130,"target":802,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1065},{"text":1133,"type":730}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1135,"type":730,"marks":1136},"pressure to sleep",[1137,1141],{"type":799,"attrs":1138},{"href":1139,"uuid":48,"anchor":48,"custom":1140,"target":802,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1065},{"text":1143,"type":730}," builds up the longer you stay awake and decreases when you sleep.",{"type":736,"attrs":1145,"content":1146},{"level":738},[1147],{"text":1148,"type":730},"Train Like a Fighter, Sleep Like a Baby",{"type":726,"content":1150},[1151],{"text":1152,"type":730},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":726,"content":1154},[1155,1157,1165],{"text":1156,"type":730},"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":1158,"type":730,"marks":1159},"FightCamp",[1160,1164],{"type":799,"attrs":1161},{"href":1162,"uuid":48,"anchor":48,"custom":1163,"target":802,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1065},{"text":1166,"type":730}," 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":726,"content":1168},[1169,1171,1179],{"text":1170,"type":730},"As ",{"text":1172,"type":730,"marks":1173},"Mike Tyson",[1174,1178],{"type":799,"attrs":1175},{"href":1176,"uuid":48,"anchor":48,"custom":1177,"target":802,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1065},{"text":1180,"type":730}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1182,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1187,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1183,"component":118,"meta_info":1184,"meta_title":7,"block_image":1185,"cover_image":1186,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1191,"title":1192,"plugin":43,"description":1193},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1195,"alt":1196,"name":7,"focus":7,"title":1196,"filename":1197,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1204],"featured","514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1209,"created_at":1210,"published_at":1211,"updated_at":1212,"id":1213,"uuid":1214,"content":1215,"slug":1710,"full_slug":1711,"sort_by_date":48,"position":1712,"tag_list":1713,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1714,"first_published_at":1715,"release_id":48,"lang":60,"path":978,"alternates":1716,"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":1216,"faqs":1217,"title":1209,"topic":1238,"author":1253,"content":1254,"category":1692,"schedule":1700,"component":959,"meta_info":1701,"cover_image":1705,"description":1708,"contributors":1709},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1218,1222,1226,1230,1234],{"_uid":1219,"answer":1220,"question":1221,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1223,"answer":1224,"question":1225,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1227,"answer":1228,"question":1229,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1231,"answer":1232,"question":1233,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1235,"answer":1236,"question":1237,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1239,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1251,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1240,"component":39,"meta_info":1248,"block_image":1249,"cover_image":1250,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1241,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1246,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1247,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1242,"component":118,"meta_info":1243,"meta_title":7,"block_image":1244,"cover_image":1245,"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":723,"content":1255},[1256,1284,1299,1319,1324,1328,1333,1351,1356,1384,1389,1424,1429,1433,1437,1442,1446,1451,1455,1460,1471,1557,1562,1566,1577,1609,1614,1618,1623,1627,1632,1636,1641,1651,1678,1683],{"type":726,"content":1257},[1258,1260,1266,1268,1274,1276,1282],{"text":1259,"type":730},"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":1261,"type":730,"marks":1262},"cardiovascular disease",[1263],{"type":799,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1267,"type":730},", ",{"text":1269,"type":730,"marks":1270},"diabetes",[1271],{"type":799,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1275,"type":730},", and some types of ",{"text":1277,"type":730,"marks":1278},"cancer",[1279],{"type":799,"attrs":1280},{"href":1281,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1283,"type":730},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1285,"attrs":1286},"blok",{"id":1287,"body":1288},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1289],{"url":1290,"_uid":1292,"image":1293,"component":1297,"copyright_details":1298},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"story","i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1294,"alt":1295,"name":7,"focus":48,"title":1295,"filename":1296,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png","content_image",[],{"type":726,"content":1300},[1301,1303,1309,1311,1317],{"text":1302,"type":730},"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":1304,"type":730,"marks":1305},"improve athletic performance",[1306],{"type":799,"attrs":1307},{"href":1308,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1310,"type":730},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1312,"type":730,"marks":1313},"protein needs",[1314],{"type":799,"attrs":1315},{"href":1316,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1318,"type":730}," as a boxer.",{"type":736,"attrs":1320,"content":1321},{"level":738},[1322],{"text":1323,"type":730},"How a Plant-Based Diet Supports Exercise Performance",{"type":726,"content":1325},[1326],{"text":1327,"type":730},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":736,"attrs":1329,"content":1330},{"level":911},[1331],{"text":1332,"type":730},"Cardiovascular Health",{"type":726,"content":1334},[1335,1341,1343,1349],{"text":1336,"type":730,"marks":1337},"Research",[1338],{"type":799,"attrs":1339},{"href":1340,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1342,"type":730}," 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":1344,"type":730,"marks":1345},"study",[1346],{"type":799,"attrs":1347},{"href":1348,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1350,"type":730}," 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":736,"attrs":1352,"content":1353},{"level":911},[1354],{"text":1355,"type":730},"Inflammation",{"type":726,"content":1357},[1358,1360,1366,1368,1374,1376,1382],{"text":1359,"type":730},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1361,"type":730,"marks":1362},"antioxidants and anti-inflammatory",[1363],{"type":799,"attrs":1364},{"href":1365,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1367,"type":730}," properties, thus helping reduce systemic ",{"text":1369,"type":730,"marks":1370},"inflammation and oxidative stress",[1371],{"type":799,"attrs":1372},{"href":1373,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1375,"type":730},". 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":1377,"type":730,"marks":1378},"exercise-induced oxidative stress",[1379],{"type":799,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1383,"type":730}," and inflammation. ",{"type":736,"attrs":1385,"content":1386},{"level":911},[1387],{"text":1388,"type":730},"Energy and Body Composition",{"type":726,"content":1390},[1391,1393,1399,1400,1406,1408,1414,1416,1422],{"text":1392,"type":730},"Plant-based diets have also been shown to effectively ",{"text":1394,"type":730,"marks":1395},"reduce body weight",[1396],{"type":799,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1267,"type":730},{"text":1401,"type":730,"marks":1402},"BMI",[1403],{"type":799,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1407,"type":730},", 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":1409,"type":730,"marks":1410},"complex carbohydrates",[1411],{"type":799,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1415,"type":730},", which are essential for an athlete’s ",{"text":1417,"type":730,"marks":1418},"glycogen storage",[1419],{"type":799,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1423,"type":730}," and performance. ",{"type":736,"attrs":1425,"content":1426},{"level":738},[1427],{"text":1428,"type":730},"How About Amino Acids?",{"type":726,"content":1430},[1431],{"text":1432,"type":730},"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":726,"content":1434},[1435],{"text":1436,"type":730},"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":736,"attrs":1438,"content":1439},{"level":738},[1440],{"text":1441,"type":730},"OK, This Sounds Great. But Where Do I Start?",{"type":726,"content":1443},[1444],{"text":1445,"type":730},"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":736,"attrs":1447,"content":1448},{"level":911},[1449],{"text":1450,"type":730},"1. Know Where to Get Your Protein From ",{"type":726,"content":1452},[1453],{"text":1454,"type":730},"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":736,"attrs":1456,"content":1457},{"level":911},[1458],{"text":1459,"type":730},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1285,"attrs":1461},{"id":1287,"body":1462},[1463],{"url":1464,"_uid":1465,"image":1466,"component":1297,"copyright_details":1470},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1467,"alt":1468,"name":7,"focus":48,"title":1468,"filename":1469,"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":751,"content":1472},[1473,1479,1485,1491,1497,1503,1509,1515,1521,1527,1533,1539,1545,1551],{"type":754,"content":1474},[1475],{"type":726,"content":1476},[1477],{"text":1478,"type":730},"Pea Protein Powder (2 scoops) = 27 grams",{"type":754,"content":1480},[1481],{"type":726,"content":1482},[1483],{"text":1484,"type":730},"Tempeh (½ cup) = 15 grams",{"type":754,"content":1486},[1487],{"type":726,"content":1488},[1489],{"text":1490,"type":730},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":754,"content":1492},[1493],{"type":726,"content":1494},[1495],{"text":1496,"type":730},"Tofu (3 oz) = 10 grams",{"type":754,"content":1498},[1499],{"type":726,"content":1500},[1501],{"text":1502,"type":730},"Edamame (½ cup) = 9 grams",{"type":754,"content":1504},[1505],{"type":726,"content":1506},[1507],{"text":1508,"type":730},"Lentils (½ cup) = 9 grams",{"type":754,"content":1510},[1511],{"type":726,"content":1512},[1513],{"text":1514,"type":730},"Hemp Seeds (3 tbsp) = 9 grams",{"type":754,"content":1516},[1517],{"type":726,"content":1518},[1519],{"text":1520,"type":730},"Beans (½ cup) = 8 grams",{"type":754,"content":1522},[1523],{"type":726,"content":1524},[1525],{"text":1526,"type":730},"Peanut Butter (2 tbsp) = 8 grams",{"type":754,"content":1528},[1529],{"type":726,"content":1530},[1531],{"text":1532,"type":730},"Chickpeas (½ cup) = 7 grams",{"type":754,"content":1534},[1535],{"type":726,"content":1536},[1537],{"text":1538,"type":730},"Chia Seeds (2 tbsp) = 6 grams",{"type":754,"content":1540},[1541],{"type":726,"content":1542},[1543],{"text":1544,"type":730},"Sunflower Seeds (¼ cup) = 6 grams",{"type":754,"content":1546},[1547],{"type":726,"content":1548},[1549],{"text":1550,"type":730},"Quinoa, cooked (½ cup) = 6 grams",{"type":754,"content":1552},[1553],{"type":726,"content":1554},[1555],{"text":1556,"type":730},"Oatmeal (½ cup) = 5 grams",{"type":736,"attrs":1558,"content":1559},{"level":911},[1560],{"text":1561,"type":730},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":726,"content":1563},[1564],{"text":1565,"type":730},"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":1285,"attrs":1567},{"id":1287,"body":1568},[1569],{"url":1570,"_uid":1571,"image":1572,"component":1297,"copyright_details":1576},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1573,"alt":1574,"name":7,"focus":48,"title":1574,"filename":1575,"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":751,"content":1578},[1579,1585,1591,1597,1603],{"type":754,"content":1580},[1581],{"type":726,"content":1582},[1583],{"text":1584,"type":730},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":754,"content":1586},[1587],{"type":726,"content":1588},[1589],{"text":1590,"type":730},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":754,"content":1592},[1593],{"type":726,"content":1594},[1595],{"text":1596,"type":730},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":754,"content":1598},[1599],{"type":726,"content":1600},[1601],{"text":1602,"type":730},"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":754,"content":1604},[1605],{"type":726,"content":1606},[1607],{"text":1608,"type":730},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":736,"attrs":1610,"content":1611},{"level":911},[1612],{"text":1613,"type":730},"3. Set Small, Realistic Goals",{"type":726,"content":1615},[1616],{"text":1617,"type":730},"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":736,"attrs":1619,"content":1620},{"level":911},[1621],{"text":1622,"type":730},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":726,"content":1624},[1625],{"text":1626,"type":730},"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":736,"attrs":1628,"content":1629},{"level":911},[1630],{"text":1631,"type":730},"5. Don’t Aim for Perfection",{"type":726,"content":1633},[1634],{"text":1635,"type":730},"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":736,"attrs":1637,"content":1638},{"level":738},[1639],{"text":1640,"type":730},"The Real MVP",{"type":1285,"attrs":1642},{"id":1287,"body":1643},[1644],{"url":1645,"_uid":1646,"image":1647,"component":1297,"copyright_details":1650},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1648,"alt":1574,"name":7,"focus":48,"title":1574,"filename":1649,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":726,"content":1652},[1653,1655,1661,1663,1669,1671,1676],{"text":1654,"type":730},"A well-planned plant-based diet is ",{"text":1656,"type":730,"marks":1657},"nutritionally adequate",[1658],{"type":799,"attrs":1659},{"href":1660,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1662,"type":730}," 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":1664,"type":730,"marks":1665},"anti-inflammatory",[1666],{"type":799,"attrs":1667},{"href":1668,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1670,"type":730},", 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":1172,"type":730,"marks":1672},[1673],{"type":799,"attrs":1674},{"href":1675,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1677,"type":730},", 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":736,"attrs":1679,"content":1680},{"level":738},[1681],{"text":1682,"type":730},"Train Like a Fighter",{"type":726,"content":1684},[1685,1686,1690],{"text":1156,"type":730},{"text":1158,"type":730,"marks":1687},[1688],{"type":799,"attrs":1689},{"href":1162,"uuid":48,"anchor":48,"target":802,"linktype":13},{"text":1691,"type":730}," 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":1693,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1694,"component":118,"meta_info":1695,"meta_title":7,"block_image":1696,"cover_image":1697,"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":1702,"title":1703,"plugin":43,"description":1704},"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":1706,"alt":1468,"name":7,"focus":48,"title":1468,"filename":1707,"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,[1204],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1718,"created_at":1719,"published_at":1720,"updated_at":1721,"id":1722,"uuid":1723,"content":1724,"slug":2418,"full_slug":2419,"sort_by_date":48,"position":2420,"tag_list":2421,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2422,"first_published_at":2423,"release_id":48,"lang":60,"path":978,"alternates":2424,"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":1725,"faqs":1726,"title":1718,"topic":1751,"author":1253,"content":1766,"category":2400,"schedule":2408,"component":959,"meta_info":2409,"cover_image":2413,"description":2412,"contributors":2417},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1727,1731,1735,1739,1743,1747],{"_uid":1728,"answer":1729,"question":1730,"component":670},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?",{"_uid":1732,"answer":1733,"question":1734,"component":670},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":1736,"answer":1737,"question":1738,"component":670},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":1740,"answer":1741,"question":1742,"component":670},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":1744,"answer":1745,"question":1746,"component":670},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":1748,"answer":1749,"question":1750,"component":670},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1752,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1764,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1753,"component":39,"meta_info":1761,"block_image":1762,"cover_image":1763,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1754,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1759,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1755,"component":118,"meta_info":1756,"meta_title":7,"block_image":1757,"cover_image":1758,"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":723,"content":1767},[1768,1772,1777,1782,1794,1806,1810,1854,1858,1900,1905,1915,1927,1930,1980,1983,1999,2004,2014,2024,2027,2065,2068,2090,2095,2105,2117,2121,2171,2174,2251,2256,2266,2278,2281,2331,2334,2374,2379,2383,2388,2396],{"type":726,"content":1769},[1770],{"text":1771,"type":730},"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":736,"attrs":1773,"content":1774},{"level":738},[1775],{"text":1776,"type":730},"5 Easy and Healthy Thanksgiving Appetizers",{"type":736,"attrs":1778,"content":1779},{"level":911},[1780],{"text":1781,"type":730},"Black Rice Stuffed Mushrooms",{"type":1285,"attrs":1783},{"id":1784,"body":1785},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1786],{"url":1787,"_uid":1788,"image":1789,"component":1297,"copyright_details":1793},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1790,"alt":1791,"name":7,"focus":7,"title":1791,"filename":1792,"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":726,"content":1795},[1796,1798,1804],{"text":1797,"type":730},"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":1799,"type":730,"marks":1800},"immune health",[1801],{"type":799,"attrs":1802},{"href":1803,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1805,"type":730},". 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":726,"content":1807},[1808],{"text":1809,"type":730},"Ingredients: ",{"type":751,"content":1811},[1812,1818,1824,1830,1836,1842,1848],{"type":754,"content":1813},[1814],{"type":726,"content":1815},[1816],{"text":1817,"type":730},"1/2 cup black rice (or wild rice)",{"type":754,"content":1819},[1820],{"type":726,"content":1821},[1822],{"text":1823,"type":730},"1 cup vegetable stock",{"type":754,"content":1825},[1826],{"type":726,"content":1827},[1828],{"text":1829,"type":730},"1 10-ounce package of baby portobello mushrooms",{"type":754,"content":1831},[1832],{"type":726,"content":1833},[1834],{"text":1835,"type":730},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":754,"content":1837},[1838],{"type":726,"content":1839},[1840],{"text":1841,"type":730},"1/4 cup raw walnuts, crushed",{"type":754,"content":1843},[1844],{"type":726,"content":1845},[1846],{"text":1847,"type":730},"Cooking oil spray",{"type":754,"content":1849},[1850],{"type":726,"content":1851},[1852],{"text":1853,"type":730},"Salt and pepper to taste ",{"type":726,"content":1855},[1856],{"text":1857,"type":730},"Directions:",{"type":1859,"attrs":1860,"content":1863},"ordered_list",{"order":1861},{"order":1862},1,[1864,1870,1876,1882,1888,1894],{"type":754,"content":1865},[1866],{"type":726,"content":1867},[1868],{"text":1869,"type":730},"Preheat oven to 375°F ",{"type":754,"content":1871},[1872],{"type":726,"content":1873},[1874],{"text":1875,"type":730},"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":754,"content":1877},[1878],{"type":726,"content":1879},[1880],{"text":1881,"type":730},"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":754,"content":1883},[1884],{"type":726,"content":1885},[1886],{"text":1887,"type":730},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":754,"content":1889},[1890],{"type":726,"content":1891},[1892],{"text":1893,"type":730},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":754,"content":1895},[1896],{"type":726,"content":1897},[1898],{"text":1899,"type":730},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":736,"attrs":1901,"content":1902},{"level":911},[1903],{"text":1904,"type":730},"White Bean Dip",{"type":1285,"attrs":1906},{"id":1784,"body":1907},[1908],{"url":1909,"_uid":1910,"image":1911,"component":1297,"copyright_details":1914},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1912,"alt":1791,"name":7,"focus":7,"title":1791,"filename":1913,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":726,"content":1916},[1917,1919,1925],{"text":1918,"type":730},"A ",{"text":1920,"type":730,"marks":1921},"protein",[1922],{"type":799,"attrs":1923},{"href":1924,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1926,"type":730}," 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":726,"content":1928},[1929],{"text":1809,"type":730},{"type":751,"content":1931},[1932,1938,1944,1950,1956,1962,1968,1974],{"type":754,"content":1933},[1934],{"type":726,"content":1935},[1936],{"text":1937,"type":730},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":754,"content":1939},[1940],{"type":726,"content":1941},[1942],{"text":1943,"type":730},"2 tablespoons olive oil ",{"type":754,"content":1945},[1946],{"type":726,"content":1947},[1948],{"text":1949,"type":730},"1-2 tablespoons water",{"type":754,"content":1951},[1952],{"type":726,"content":1953},[1954],{"text":1955,"type":730},"Juice of ½ lemon",{"type":754,"content":1957},[1958],{"type":726,"content":1959},[1960],{"text":1961,"type":730},"1 small garlic clove, peeled ",{"type":754,"content":1963},[1964],{"type":726,"content":1965},[1966],{"text":1967,"type":730},"1/2 teaspoon salt",{"type":754,"content":1969},[1970],{"type":726,"content":1971},[1972],{"text":1973,"type":730},"Ground pepper to taste ",{"type":754,"content":1975},[1976],{"type":726,"content":1977},[1978],{"text":1979,"type":730},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":726,"content":1981},[1982],{"text":1857,"type":730},{"type":1859,"attrs":1984,"content":1986},{"order":1985},{"order":1862},[1987,1993],{"type":754,"content":1988},[1989],{"type":726,"content":1990},[1991],{"text":1992,"type":730},"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":754,"content":1994},[1995],{"type":726,"content":1996},[1997],{"text":1998,"type":730},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":736,"attrs":2000,"content":2001},{"level":911},[2002],{"text":2003,"type":730},"Sundried Tomato and Olive Tapenade",{"type":1285,"attrs":2005},{"id":1784,"body":2006},[2007],{"url":2008,"_uid":2009,"image":2010,"component":1297,"copyright_details":2013},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":2011,"alt":1791,"name":7,"focus":7,"title":1791,"filename":2012,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":726,"content":2015},[2016,2018,2022],{"text":2017,"type":730},"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":1664,"type":730,"marks":2019},[2020],{"type":799,"attrs":2021},{"href":1668,"uuid":48,"anchor":48,"target":802,"linktype":13},{"text":2023,"type":730}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":726,"content":2025},[2026],{"text":1809,"type":730},{"type":751,"content":2028},[2029,2035,2041,2047,2053,2059],{"type":754,"content":2030},[2031],{"type":726,"content":2032},[2033],{"text":2034,"type":730},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":754,"content":2036},[2037],{"type":726,"content":2038},[2039],{"text":2040,"type":730},"2 cups olives, drained and pitted",{"type":754,"content":2042},[2043],{"type":726,"content":2044},[2045],{"text":2046,"type":730},"2 cloves garlic, minced",{"type":754,"content":2048},[2049],{"type":726,"content":2050},[2051],{"text":2052,"type":730},"2 tablespoons olive oil",{"type":754,"content":2054},[2055],{"type":726,"content":2056},[2057],{"text":2058,"type":730},"3 tablespoons lemon juice",{"type":754,"content":2060},[2061],{"type":726,"content":2062},[2063],{"text":2064,"type":730},"1/3 cup fresh basil",{"type":726,"content":2066},[2067],{"text":1857,"type":730},{"type":1859,"attrs":2069,"content":2071},{"order":2070},{"order":1862},[2072,2078,2084],{"type":754,"content":2073},[2074],{"type":726,"content":2075},[2076],{"text":2077,"type":730},"Add all the ingredients to a food processor",{"type":754,"content":2079},[2080],{"type":726,"content":2081},[2082],{"text":2083,"type":730},"Pulse until combined, scraping down the sides as needed",{"type":754,"content":2085},[2086],{"type":726,"content":2087},[2088],{"text":2089,"type":730},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":736,"attrs":2091,"content":2092},{"level":911},[2093],{"text":2094,"type":730},"Roasted Beet Hummus ",{"type":1285,"attrs":2096},{"id":1784,"body":2097},[2098],{"url":2099,"_uid":2100,"image":2101,"component":1297,"copyright_details":2104},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2102,"alt":1791,"name":7,"focus":7,"title":1791,"filename":2103,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":726,"content":2106},[2107,2109,2115],{"text":2108,"type":730},"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":2110,"type":730,"marks":2111},"boxer’s diet",[2112],{"type":799,"attrs":2113},{"href":2114,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":2116,"type":730},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":726,"content":2118},[2119],{"text":2120,"type":730},"Ingredients:",{"type":751,"content":2122},[2123,2129,2135,2141,2147,2153,2159,2165],{"type":754,"content":2124},[2125],{"type":726,"content":2126},[2127],{"text":2128,"type":730},"1 small beet",{"type":754,"content":2130},[2131],{"type":726,"content":2132},[2133],{"text":2134,"type":730},"1 15-ounce can of cooked chickpeas, drained",{"type":754,"content":2136},[2137],{"type":726,"content":2138},[2139],{"text":2140,"type":730},"Juice of 1/2 lemon",{"type":754,"content":2142},[2143],{"type":726,"content":2144},[2145],{"text":2146,"type":730},"2 garlic cloves, minced",{"type":754,"content":2148},[2149],{"type":726,"content":2150},[2151],{"text":2152,"type":730},"2 tablespoons tahini",{"type":754,"content":2154},[2155],{"type":726,"content":2156},[2157],{"text":2158,"type":730},"1/4 cup olive oil  ",{"type":754,"content":2160},[2161],{"type":726,"content":2162},[2163],{"text":2164,"type":730},"1 teaspoon salt",{"type":754,"content":2166},[2167],{"type":726,"content":2168},[2169],{"text":2170,"type":730},"Pepper to taste ",{"type":726,"content":2172},[2173],{"text":1857,"type":730},{"type":1859,"attrs":2175,"content":2177},{"order":2176},{"order":1862},[2178,2227,2233,2239,2245],{"type":754,"content":2179},[2180,2184],{"type":726,"content":2181},[2182],{"text":2183,"type":730},"Roast the beet: ",{"type":751,"content":2185},[2186,2191,2197,2203,2209,2215,2221],{"type":754,"content":2187},[2188],{"type":726,"content":2189},[2190],{"text":1869,"type":730},{"type":754,"content":2192},[2193],{"type":726,"content":2194},[2195],{"text":2196,"type":730},"Remove the stem and the roots from the beet ",{"type":754,"content":2198},[2199],{"type":726,"content":2200},[2201],{"text":2202,"type":730},"Wash under water until clean ",{"type":754,"content":2204},[2205],{"type":726,"content":2206},[2207],{"text":2208,"type":730},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":754,"content":2210},[2211],{"type":726,"content":2212},[2213],{"text":2214,"type":730},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":754,"content":2216},[2217],{"type":726,"content":2218},[2219],{"text":2220,"type":730},"Let it cool to room temperature ",{"type":754,"content":2222},[2223],{"type":726,"content":2224},[2225],{"text":2226,"type":730},"Peel the skin off ",{"type":754,"content":2228},[2229],{"type":726,"content":2230},[2231],{"text":2232,"type":730},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":754,"content":2234},[2235],{"type":726,"content":2236},[2237],{"text":2238,"type":730},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":754,"content":2240},[2241],{"type":726,"content":2242},[2243],{"text":2244,"type":730},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":754,"content":2246},[2247],{"type":726,"content":2248},[2249],{"text":2250,"type":730},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":736,"attrs":2252,"content":2253},{"level":911},[2254],{"text":2255,"type":730},"Sweet Potato Bites",{"type":1285,"attrs":2257},{"id":1784,"body":2258},[2259],{"url":2260,"_uid":2261,"image":2262,"component":1297,"copyright_details":2265},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":2263,"alt":1791,"name":7,"focus":7,"title":1791,"filename":2264,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":726,"content":2267},[2268,2270,2276],{"text":2269,"type":730},"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":2271,"type":730,"marks":2272},"healthy fats",[2273],{"type":799,"attrs":2274},{"href":2275,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2277,"type":730}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":726,"content":2279},[2280],{"text":2120,"type":730},{"type":751,"content":2282},[2283,2289,2295,2301,2307,2313,2319,2325],{"type":754,"content":2284},[2285],{"type":726,"content":2286},[2287],{"text":2288,"type":730},"2 medium sweet potatoes",{"type":754,"content":2290},[2291],{"type":726,"content":2292},[2293],{"text":2294,"type":730},"1 large avocado, diced",{"type":754,"content":2296},[2297],{"type":726,"content":2298},[2299],{"text":2300,"type":730},"2 teaspoons sesame seeds",{"type":754,"content":2302},[2303],{"type":726,"content":2304},[2305],{"text":2306,"type":730},"Olive or avocado oil, for drizzling",{"type":754,"content":2308},[2309],{"type":726,"content":2310},[2311],{"text":2312,"type":730},"¼ cup red onion, diced",{"type":754,"content":2314},[2315],{"type":726,"content":2316},[2317],{"text":2318,"type":730},"½ lemon",{"type":754,"content":2320},[2321],{"type":726,"content":2322},[2323],{"text":2324,"type":730},"Fresh cilantro leaves, finely chopped",{"type":754,"content":2326},[2327],{"type":726,"content":2328},[2329],{"text":2330,"type":730},"Salt and pepper to taste",{"type":726,"content":2332},[2333],{"text":1857,"type":730},{"type":1859,"attrs":2335,"content":2337},{"order":2336},{"order":1862},[2338,2344,2350,2356,2362,2368],{"type":754,"content":2339},[2340],{"type":726,"content":2341},[2342],{"text":2343,"type":730},"Preheat the oven to 400°F",{"type":754,"content":2345},[2346],{"type":726,"content":2347},[2348],{"text":2349,"type":730},"Line a large baking sheet with parchment paper",{"type":754,"content":2351},[2352],{"type":726,"content":2353},[2354],{"text":2355,"type":730},"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":754,"content":2357},[2358],{"type":726,"content":2359},[2360],{"text":2361,"type":730},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":754,"content":2363},[2364],{"type":726,"content":2365},[2366],{"text":2367,"type":730},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":754,"content":2369},[2370],{"type":726,"content":2371},[2372],{"text":2373,"type":730},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":736,"attrs":2375,"content":2376},{"level":738},[2377],{"text":2378,"type":730},"A Healthier Feast",{"type":726,"content":2380},[2381],{"text":2382,"type":730},"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":736,"attrs":2384,"content":2385},{"level":738},[2386],{"text":2387,"type":730},"Eat & Train Like a Fighter",{"type":726,"content":2389},[2390,2391,2395],{"text":1156,"type":730},{"text":1158,"type":730,"marks":2392},[2393],{"type":799,"attrs":2394},{"href":1162,"uuid":48,"anchor":48,"target":802,"linktype":13},{"text":1166,"type":730},{"type":726,"content":2397},[2398],{"text":2399,"type":730},"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":2401,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2406,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2402,"component":118,"meta_info":2403,"meta_title":7,"block_image":2404,"cover_image":2405,"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":2410,"title":2411,"plugin":43,"description":2412},"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":2414,"alt":2415,"name":7,"focus":7,"title":2415,"filename":2416,"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,[1204],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2426,"created_at":2427,"published_at":2428,"updated_at":2429,"id":2430,"uuid":2431,"content":2432,"slug":2680,"full_slug":2681,"sort_by_date":48,"position":2682,"tag_list":2683,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2684,"first_published_at":2685,"release_id":48,"lang":60,"path":978,"alternates":2686,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":2433,"faqs":2434,"title":2426,"topic":2447,"author":1015,"content":2462,"category":2661,"schedule":2669,"component":959,"meta_info":2670,"cover_image":2674,"description":2678,"contributors":2679},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[2435,2439,2443],{"_uid":2436,"answer":2437,"question":2438,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":2440,"answer":2441,"question":2442,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":2444,"answer":2445,"question":2446,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2448,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2460,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2449,"component":39,"meta_info":2457,"block_image":2458,"cover_image":2459,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2450,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2455,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2456,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2451,"component":118,"meta_info":2452,"meta_title":7,"block_image":2453,"cover_image":2454,"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":723,"content":2463},[2464,2477,2490,2495,2508,2517,2530,2626,2631,2644,2649,2658],{"type":726,"content":2465},[2466,2468,2475],{"text":2467,"type":730},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":2469,"type":730,"marks":2470},"making promises they will likely not keep",[2471,2474],{"type":799,"attrs":2472},{"href":2473,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1065},{"text":2476,"type":730},". ",{"type":726,"content":2478},[2479,2481,2488],{"text":2480,"type":730},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":2482,"type":730,"marks":2483},"postpone eating healthy",[2484,2487],{"type":799,"attrs":2485},{"href":2486,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1065},{"text":2489,"type":730},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":736,"attrs":2491,"content":2492},{"level":738},[2493],{"text":2494,"type":730},"How Not to Be a Statistic ",{"type":726,"content":2496},[2497,2499,2506],{"text":2498,"type":730},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":2500,"type":730,"marks":2501},"British Medical Journal",[2502,2505],{"type":799,"attrs":2503},{"href":2504,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1065},{"text":2507,"type":730}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":736,"attrs":2509,"content":2510},{"level":738},[2511,2513],{"text":2512,"type":730},"10 Ways to Plan",{"text":2514,"type":730,"marks":2515},"  ",[2516],{"type":762},{"type":726,"content":2518},[2519,2521,2528],{"text":2520,"type":730},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":2522,"type":730,"marks":2523},"holiday eating program",[2524,2527],{"type":799,"attrs":2525},{"href":2526,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1065},{"text":2529,"type":730},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":751,"content":2531},[2532,2538,2552,2558,2564,2570,2576,2590,2596,2611],{"type":754,"content":2533},[2534],{"type":726,"content":2535},[2536],{"text":2537,"type":730},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":754,"content":2539},[2540],{"type":726,"content":2541},[2542,2544,2551],{"text":2543,"type":730},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":2545,"type":730,"marks":2546},"your brain can register that you are satisfied",[2547,2550],{"type":799,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1065},{"text":2476,"type":730},{"type":754,"content":2553},[2554],{"type":726,"content":2555},[2556],{"text":2557,"type":730},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":754,"content":2559},[2560],{"type":726,"content":2561},[2562],{"text":2563,"type":730},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":754,"content":2565},[2566],{"type":726,"content":2567},[2568],{"text":2569,"type":730},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":754,"content":2571},[2572],{"type":726,"content":2573},[2574],{"text":2575,"type":730},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":754,"content":2577},[2578],{"type":726,"content":2579},[2580,2582,2589],{"text":2581,"type":730},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":2583,"type":730,"marks":2584},"FightCamp Workout",[2585,2588],{"type":799,"attrs":2586},{"href":2587,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":1065},{"text":804,"type":730},{"type":754,"content":2591},[2592],{"type":726,"content":2593},[2594],{"text":2595,"type":730},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":754,"content":2597},[2598],{"type":726,"content":2599},[2600,2602,2609],{"text":2601,"type":730},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":2603,"type":730,"marks":2604},"stress break",[2605,2608],{"type":799,"attrs":2606},{"href":2607,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1065},{"text":2610,"type":730}," on your calendar, and take it.",{"type":754,"content":2612},[2613],{"type":726,"content":2614},[2615,2617,2624],{"text":2616,"type":730},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":2618,"type":730,"marks":2619},"FightCamp Community",[2620,2623],{"type":799,"attrs":2621},{"href":2622,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1065},{"text":2625,"type":730}," to be different from the rest if you still need to. ",{"type":736,"attrs":2627,"content":2628},{"level":738},[2629],{"text":2630,"type":730},"The Only Way to Get Ahead is to Stay Ahead",{"type":726,"content":2632},[2633,2635,2642],{"text":2634,"type":730},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":2636,"type":730,"marks":2637},"fell off or struggled",[2638,2641],{"type":799,"attrs":2639},{"href":2640,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1065},{"text":2643,"type":730}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":736,"attrs":2645,"content":2646},{"level":738},[2647],{"text":2648,"type":730},"Plan & Stay Consistent Like a Fighter",{"type":726,"content":2650},[2651,2652,2657],{"text":1156,"type":730},{"text":1158,"type":730,"marks":2653},[2654,2656],{"type":799,"attrs":2655},{"href":1162,"uuid":48,"anchor":48,"target":802,"linktype":13},{"type":1065},{"text":1166,"type":730},{"type":726,"content":2659},[2660],{"text":2399,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2662,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2667,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2668,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2663,"component":118,"meta_info":2664,"meta_title":7,"block_image":2665,"cover_image":2666,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":2671,"title":2672,"plugin":43,"description":2673},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":2675,"alt":2676,"name":7,"focus":7,"title":2676,"filename":2677,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1204],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":2688,"created_at":2689,"published_at":2690,"updated_at":2691,"id":2692,"uuid":2693,"content":2694,"slug":2987,"full_slug":2988,"sort_by_date":48,"position":2989,"tag_list":2990,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2991,"first_published_at":2690,"release_id":48,"lang":60,"path":978,"alternates":2992,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":2695,"faqs":2696,"title":2688,"topic":2709,"author":2724,"content":2725,"category":2969,"schedule":2977,"component":959,"meta_info":2978,"cover_image":2982,"description":2981,"contributors":2986},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2697,2701,2705],{"_uid":2698,"answer":2699,"question":2700,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":2702,"answer":2703,"question":2704,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":2706,"answer":2707,"question":2708,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2710,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2722,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2711,"component":39,"meta_info":2719,"block_image":2720,"cover_image":2721,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2712,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2717,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2718,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2713,"component":118,"meta_info":2714,"meta_title":7,"block_image":2715,"cover_image":2716,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":2726},[2727,2731,2743,2747,2752,2764,2776,2796,2805,2817,2822,2848,2858,2863,2867,2872,2884,2889,2893,2898,2902,2907,2918,2923,2933,2945,2957,2961],{"type":726,"content":2728},[2729],{"text":2730,"type":730},"Have you been waiting for permission to take more naps? Here it is.",{"type":726,"content":2732},[2733,2735,2741],{"text":2734,"type":730},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2736,"type":730,"marks":2737},"muscle recovery",[2738],{"type":799,"attrs":2739},{"href":2740,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2742,"type":730},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":726,"content":2744},[2745],{"text":2746,"type":730},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":736,"attrs":2748,"content":2749},{"level":738},[2750],{"text":2751,"type":730},"How Does Napping Help Boxing Performance?",{"type":1285,"attrs":2753},{"id":2754,"body":2755},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2756],{"url":2757,"_uid":2758,"image":2759,"component":1297,"copyright_details":2763},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2760,"alt":2761,"name":7,"focus":48,"title":2761,"filename":2762,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":726,"content":2765},[2766,2768,2774],{"text":2767,"type":730},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":2769,"type":730,"marks":2770},"10 minutes of sleep",[2771],{"type":799,"attrs":2772},{"href":2773,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2775,"type":730}," can hold many benefits for the body and mind.",{"type":726,"content":2777},[2778,2780,2786,2788,2794],{"text":2779,"type":730},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2781,"type":730,"marks":2782},"Dr. Amy Bender",[2783],{"type":799,"attrs":2784},{"href":2785,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2787,"type":730}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":2789,"type":730,"marks":2790},"Rocky Harris",[2791],{"type":799,"attrs":2792},{"href":2793,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2795,"type":730},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":1285,"attrs":2797},{"id":2754,"body":2798},[2799],{"_uid":2800,"text":2801,"image":2802,"author":2803,"component":2804},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":726,"content":2806},[2807,2809,2815],{"text":2808,"type":730},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2810,"type":730,"marks":2811},"interview with CBS Sports",[2812],{"type":799,"attrs":2813},{"href":2814,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2816,"type":730},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":736,"attrs":2818,"content":2819},{"level":738},[2820],{"text":2821,"type":730},"Benefits of Napping",{"type":751,"content":2823},[2824,2830,2836,2842],{"type":754,"content":2825},[2826],{"type":726,"content":2827},[2828],{"text":2829,"type":730},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":754,"content":2831},[2832],{"type":726,"content":2833},[2834],{"text":2835,"type":730},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":754,"content":2837},[2838],{"type":726,"content":2839},[2840],{"text":2841,"type":730},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":754,"content":2843},[2844],{"type":726,"content":2845},[2846],{"text":2847,"type":730},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":1285,"attrs":2849},{"id":2754,"body":2850},[2851],{"url":2852,"_uid":2853,"image":2854,"component":1297,"copyright_details":2857},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2855,"alt":2761,"name":7,"focus":48,"title":2761,"filename":2856,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":736,"attrs":2859,"content":2860},{"level":738},[2861],{"text":2862,"type":730},"The Art of a Successful Snooze",{"type":726,"content":2864},[2865],{"text":2866,"type":730},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":736,"attrs":2868,"content":2869},{"level":911},[2870],{"text":2871,"type":730},"Timing",{"type":726,"content":2873},[2874,2876,2882],{"text":2875,"type":730},"The ideal time for a nap is ",{"text":2877,"type":730,"marks":2878},"early afternoon",[2879],{"type":799,"attrs":2880},{"href":2881,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":2883,"type":730},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":736,"attrs":2885,"content":2886},{"level":911},[2887],{"text":2888,"type":730},"Length ",{"type":726,"content":2890},[2891],{"text":2892,"type":730},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":736,"attrs":2894,"content":2895},{"level":911},[2896],{"text":2897,"type":730},"Setting",{"type":726,"content":2899},[2900],{"text":2901,"type":730},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":736,"attrs":2903,"content":2904},{"level":911},[2905],{"text":2906,"type":730},"Scheduling",{"type":726,"content":2908},[2909,2911,2916],{"text":2910,"type":730},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2912,"type":730,"marks":2913},"Dr. Bender recommends",[2914],{"type":799,"attrs":2915},{"href":2785,"uuid":48,"anchor":48,"target":802,"linktype":13},{"text":2917,"type":730}," an extended nap length of around 90 minutes for athletes.",{"type":736,"attrs":2919,"content":2920},{"level":738},[2921],{"text":2922,"type":730},"Dreaming of Greatness",{"type":1285,"attrs":2924},{"id":2754,"body":2925},[2926],{"url":2927,"_uid":2928,"image":2929,"component":1297,"copyright_details":2932},{"id":7,"url":7,"linktype":1291,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2930,"alt":2761,"name":7,"focus":48,"title":2761,"filename":2931,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":726,"content":2934},[2935,2937,2943],{"text":2936,"type":730},"Boxing training is all about making ",{"text":2938,"type":730,"marks":2939},"healthy lifestyle choices",[2940],{"type":799,"attrs":2941},{"href":2942,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2944,"type":730},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":726,"content":2946},[2947,2949,2955],{"text":2948,"type":730},"When you’re training hard, remember that ",{"text":2950,"type":730,"marks":2951},"recovery",[2952],{"type":799,"attrs":2953},{"href":2954,"uuid":48,"anchor":48,"target":802,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2956,"type":730}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":736,"attrs":2958,"content":2959},{"level":738},[2960],{"text":1682,"type":730},{"type":726,"content":2962},[2963,2964,2968],{"text":1156,"type":730},{"text":1158,"type":730,"marks":2965},[2966],{"type":799,"attrs":2967},{"href":1162,"uuid":48,"anchor":48,"target":802,"linktype":13},{"text":1691,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2970,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2975,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2971,"component":118,"meta_info":2972,"meta_title":7,"block_image":2973,"cover_image":2974,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2979,"title":2980,"plugin":43,"description":2981},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2983,"alt":2984,"name":7,"focus":48,"title":2984,"filename":2985,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1204],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2994,"created_at":2995,"published_at":2996,"updated_at":2997,"id":2998,"uuid":2999,"content":3000,"slug":3241,"full_slug":3242,"sort_by_date":48,"position":3243,"tag_list":3244,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":3245,"first_published_at":2996,"release_id":48,"lang":60,"path":978,"alternates":3246,"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":3001,"faqs":3002,"title":2994,"topic":3027,"author":3042,"content":3043,"category":3222,"schedule":3230,"component":959,"meta_info":3231,"cover_image":3235,"description":3239,"contributors":3240},"15047e90-1cb3-49d0-a81f-1e2be9236592",[3003,3007,3011,3015,3019,3023],{"_uid":3004,"answer":3005,"question":3006,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":3008,"answer":3009,"question":3010,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":3012,"answer":3013,"question":3014,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":3016,"answer":3017,"question":3018,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":3020,"answer":3021,"question":3022,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":3024,"answer":3025,"question":3026,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":3028,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":3040,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":3041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":3029,"component":39,"meta_info":3037,"block_image":3038,"cover_image":3039,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3030,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3035,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3036,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3031,"component":118,"meta_info":3032,"meta_title":7,"block_image":3033,"cover_image":3034,"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":723,"content":3044},[3045,3049,3053,3057,3066,3070,3074,3078,3112,3116,3119,3123,3127,3173,3177,3191,3200,3204,3208,3219],{"type":726,"content":3046},[3047],{"text":3048,"type":730},"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":726,"content":3050},[3051],{"text":3052,"type":730},"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":736,"attrs":3054,"content":3055},{"level":738},[3056],{"text":3006,"type":730},{"type":726,"content":3058},[3059,3061],{"text":3060,"type":730},"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":3062,"type":730,"marks":3063},"Yikes.",[3064],{"type":3065},"italic",{"type":726,"content":3067},[3068],{"text":3069,"type":730},"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":736,"attrs":3071,"content":3072},{"level":738},[3073],{"text":3010,"type":730},{"type":726,"content":3075},[3076],{"text":3077,"type":730},"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":1859,"attrs":3079,"content":3081},{"order":3080},{"order":1862},[3082,3088,3094,3100,3106],{"type":754,"content":3083},[3084],{"type":726,"content":3085},[3086],{"text":3087,"type":730},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":754,"content":3089},[3090],{"type":726,"content":3091},[3092],{"text":3093,"type":730},"Use devices at eye level to prevent bad posture habits.",{"type":754,"content":3095},[3096],{"type":726,"content":3097},[3098],{"text":3099,"type":730},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":754,"content":3101},[3102],{"type":726,"content":3103},[3104],{"text":3105,"type":730},"Do neck and shoulder stretches regularly.",{"type":754,"content":3107},[3108],{"type":726,"content":3109},[3110],{"text":3111,"type":730},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":736,"attrs":3113,"content":3114},{"level":738},[3115],{"text":3014,"type":730},{"type":726,"content":3117},[3118],{"text":3013,"type":730},{"type":736,"attrs":3120,"content":3121},{"level":738},[3122],{"text":3018,"type":730},{"type":726,"content":3124},[3125],{"text":3126,"type":730},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1859,"attrs":3128,"content":3130},{"order":3129},{"order":1862},[3131,3137,3143,3149,3155,3161,3167],{"type":754,"content":3132},[3133],{"type":726,"content":3134},[3135],{"text":3136,"type":730},"Neck Rolls (both directions)",{"type":754,"content":3138},[3139],{"type":726,"content":3140},[3141],{"text":3142,"type":730},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":754,"content":3144},[3145],{"type":726,"content":3146},[3147],{"text":3148,"type":730},"Chin Tucks",{"type":754,"content":3150},[3151],{"type":726,"content":3152},[3153],{"text":3154,"type":730},"Arm Circles",{"type":754,"content":3156},[3157],{"type":726,"content":3158},[3159],{"text":3160,"type":730},"Rows",{"type":754,"content":3162},[3163],{"type":726,"content":3164},[3165],{"text":3166,"type":730},"Chest Openers ",{"type":754,"content":3168},[3169],{"type":726,"content":3170},[3171],{"text":3172,"type":730},"Shoulder Squeezes",{"type":736,"attrs":3174,"content":3175},{"level":738},[3176],{"text":3022,"type":730},{"type":726,"content":3178},[3179,3181,3189],{"text":3180,"type":730},"With movements and stretches to promote proper ",{"text":3182,"type":730,"marks":3183},"posture",[3184,3188],{"type":799,"attrs":3185},{"href":3186,"uuid":48,"anchor":48,"custom":3187,"target":802,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1065},{"text":3190,"type":730},", 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":736,"attrs":3192,"content":3193},{"level":738},[3194,3196],{"text":3195,"type":730},"How Can Boxing Help Alleviate Tech Neck?",{"text":3197,"type":730,"marks":3198}," ",[3199],{"type":762},{"type":726,"content":3201},[3202],{"text":3203,"type":730},"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":736,"attrs":3205,"content":3206},{"level":738},[3207],{"text":1682,"type":730},{"type":726,"content":3209},[3210,3212,3218],{"text":3211,"type":730},"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":1158,"type":730,"marks":3213},[3214,3217],{"type":799,"attrs":3215},{"href":1162,"uuid":48,"anchor":48,"custom":3216,"target":802,"linktype":13},{},{"type":1065},{"text":1166,"type":730},{"type":726,"content":3220},[3221],{"text":2399,"type":730},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3223,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3228,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3229,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3224,"component":118,"meta_info":3225,"meta_title":7,"block_image":3226,"cover_image":3227,"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":3232,"title":3233,"plugin":43,"description":3234},"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":3236,"alt":3237,"name":7,"focus":7,"title":3237,"filename":3238,"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,[1204],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":959,"created_at":3248,"published_at":3249,"updated_at":3250,"id":3251,"uuid":3252,"content":3253,"slug":959,"full_slug":3274,"sort_by_date":48,"position":446,"tag_list":3275,"is_startpage":9,"parent_id":3276,"meta_data":48,"group_id":3277,"first_published_at":3278,"release_id":48,"lang":60,"path":7,"alternates":3279,"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":3254,"component":3255,"meta_info":3256,"custom_content_list":3258},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3257,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3259,3264,3269],{"_uid":3260,"label":3261,"value":3262,"dev_id":3263,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3265,"label":3266,"value":3267,"dev_id":3268,"component":730},"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":3270,"label":3271,"value":3272,"dev_id":3273,"component":730},"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",[],1785892892162]