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to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":732,"faqs":733,"title":725,"topic":743,"author":758,"content":780,"category":1151,"schedule":1159,"component":1160,"meta_info":1161,"cover_image":1165,"description":1169,"contributors":1170},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[734,739],{"_uid":735,"answer":736,"question":737,"component":738},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?","faq_schema",{"_uid":740,"answer":741,"question":742,"component":738},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":744,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":756,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":745,"component":39,"meta_info":753,"block_image":754,"cover_image":755,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":746,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":751,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":747,"component":118,"meta_info":748,"meta_title":7,"block_image":749,"cover_image":750,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":759,"created_at":760,"published_at":761,"updated_at":762,"id":763,"uuid":764,"content":765,"slug":773,"full_slug":774,"sort_by_date":48,"position":419,"tag_list":775,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":777,"first_published_at":778,"release_id":48,"lang":60,"path":48,"alternates":779,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":766,"_uid":767,"name":759,"photo":768,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":772,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":769,"alt":759,"name":759,"focus":48,"title":759,"filename":770,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":781,"content":782},"doc",[783,791,809,823,828,832,838,842,882,886,891,895,899,904,908,913,927,931,951,956,960,964,1022,1027,1031,1035,1061,1075,1080,1084,1088,1115,1119,1124,1128,1133,1147],{"type":784,"attrs":785,"content":787},"heading",{"level":786},2,[788],{"text":789,"type":790},"How to Stay Motivated to Work Out","text",{"type":792,"content":793},"paragraph",[794,796,807],{"text":795,"type":790},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":797,"type":790,"marks":798},"New Year’s Resolutions",[799,805],{"type":800,"attrs":801},"link",{"href":802,"uuid":48,"anchor":48,"custom":803,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},"_blank",{"type":806},"underline",{"text":808,"type":790},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":792,"content":810},[811,813,821],{"text":812,"type":790},"But what happens if you're looking for motivation to work out in the ",{"text":814,"type":790,"marks":815},"middle of summer",[816,820],{"type":800,"attrs":817},{"href":818,"uuid":48,"anchor":48,"custom":819,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":806},{"text":822,"type":790}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":784,"attrs":824,"content":825},{"level":786},[826],{"text":827,"type":790},"Motivation vs. Determination",{"type":792,"content":829},[830],{"text":831,"type":790},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":784,"attrs":833,"content":835},{"level":834},3,[836],{"text":837,"type":790},"Motivation",{"type":792,"content":839},[840],{"text":841,"type":790},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":843,"content":844},"bullet_list",[845,852,858,864,870,876],{"type":846,"content":847},"list_item",[848],{"type":792,"content":849},[850],{"text":851,"type":790},"Movies",{"type":846,"content":853},[854],{"type":792,"content":855},[856],{"text":857,"type":790},"Books",{"type":846,"content":859},[860],{"type":792,"content":861},[862],{"text":863,"type":790},"Quotes",{"type":846,"content":865},[866],{"type":792,"content":867},[868],{"text":869,"type":790},"Speeches",{"type":846,"content":871},[872],{"type":792,"content":873},[874],{"text":875,"type":790},"Social media posts",{"type":846,"content":877},[878],{"type":792,"content":879},[880],{"text":881,"type":790},"Success stories",{"type":792,"content":883},[884],{"text":885,"type":790},"These are things that essentially make you want to start something, like a workout.",{"type":784,"attrs":887,"content":888},{"level":834},[889],{"text":890,"type":790},"Determination",{"type":792,"content":892},[893],{"text":894,"type":790},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":792,"content":896},[897],{"text":898,"type":790},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":784,"attrs":900,"content":901},{"level":786},[902],{"text":903,"type":790},"Finding That Drive",{"type":792,"content":905},[906],{"text":907,"type":790},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":784,"attrs":909,"content":910},{"level":834},[911],{"text":912,"type":790},"Working Out at Home",{"type":792,"content":914},[915,917,925],{"text":916,"type":790},"The wonderful thing about ",{"text":918,"type":790,"marks":919},"working out from home",[920,924],{"type":800,"attrs":921},{"href":922,"uuid":48,"anchor":48,"custom":923,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":806},{"text":926,"type":790}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":792,"content":928},[929],{"text":930,"type":790},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":843,"content":932},[933,939,945],{"type":846,"content":934},[935],{"type":792,"content":936},[937],{"text":938,"type":790},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":846,"content":940},[941],{"type":792,"content":942},[943],{"text":944,"type":790},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":846,"content":946},[947],{"type":792,"content":948},[949],{"text":950,"type":790},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":784,"attrs":952,"content":953},{"level":834},[954],{"text":955,"type":790},"Staying Committed to Exercising Daily",{"type":792,"content":957},[958],{"text":959,"type":790},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":792,"content":961},[962],{"text":963,"type":790},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":843,"content":965},[966,972,978,984,996,1010],{"type":846,"content":967},[968],{"type":792,"content":969},[970],{"text":971,"type":790},"Outdoor walks/hikes in nature",{"type":846,"content":973},[974],{"type":792,"content":975},[976],{"text":977,"type":790},"Easy pace swims",{"type":846,"content":979},[980],{"type":792,"content":981},[982],{"text":983,"type":790},"Sauna sessions",{"type":846,"content":985},[986],{"type":792,"content":987},[988],{"text":989,"type":790,"marks":990},"Low-intensity yoga",[991,995],{"type":800,"attrs":992},{"href":993,"uuid":48,"anchor":48,"custom":994,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":806},{"type":846,"content":997},[998],{"type":792,"content":999},[1000,1008],{"text":1001,"type":790,"marks":1002},"Mobility work",[1003,1007],{"type":800,"attrs":1004},{"href":1005,"uuid":48,"anchor":48,"custom":1006,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":806},{"text":1009,"type":790}," ",{"type":846,"content":1011},[1012],{"type":792,"content":1013},[1014],{"text":1015,"type":790,"marks":1016},"Stretching",[1017,1021],{"type":800,"attrs":1018},{"href":1019,"uuid":48,"anchor":48,"custom":1020,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":806},{"type":784,"attrs":1023,"content":1024},{"level":834},[1025],{"text":1026,"type":790},"Morning Workouts Before Starting the Day",{"type":792,"content":1028},[1029],{"text":1030,"type":790},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":792,"content":1032},[1033],{"text":1034,"type":790},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":843,"content":1036},[1037,1043,1049,1055],{"type":846,"content":1038},[1039],{"type":792,"content":1040},[1041],{"text":1042,"type":790},"Turning off electronics the last hour",{"type":846,"content":1044},[1045],{"type":792,"content":1046},[1047],{"text":1048,"type":790},"Sleeping in a blacked-out environment",{"type":846,"content":1050},[1051],{"type":792,"content":1052},[1053],{"text":1054,"type":790},"Getting to bed at the same time each night",{"type":846,"content":1056},[1057],{"type":792,"content":1058},[1059],{"text":1060,"type":790},"Set out your workout clothes the night before",{"type":792,"content":1062},[1063,1065,1073],{"text":1064,"type":790},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1066,"type":790,"marks":1067},"H.I.I.T. session",[1068,1072],{"type":800,"attrs":1069},{"href":1070,"uuid":48,"anchor":48,"custom":1071,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":806},{"text":1074,"type":790},".",{"type":784,"attrs":1076,"content":1077},{"level":834},[1078],{"text":1079,"type":790},"End-of-Day Workouts",{"type":792,"content":1081},[1082],{"text":1083,"type":790},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":792,"content":1085},[1086],{"text":1087,"type":790},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":843,"content":1089},[1090,1103,1109],{"type":846,"content":1091},[1092],{"type":792,"content":1093},[1094,1096,1101],{"text":1095,"type":790},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1097,"type":790,"marks":1098},"“why” ",[1099],{"type":1100},"italic",{"text":1102,"type":790},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":846,"content":1104},[1105],{"type":792,"content":1106},[1107],{"text":1108,"type":790},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":846,"content":1110},[1111],{"type":792,"content":1112},[1113],{"text":1114,"type":790},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":792,"content":1116},[1117],{"text":1118,"type":790},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":784,"attrs":1120,"content":1121},{"level":786},[1122],{"text":1123,"type":790},"Plan Then Execute",{"type":792,"content":1125},[1126],{"text":1127,"type":790},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":784,"attrs":1129,"content":1130},{"level":786},[1131],{"text":1132,"type":790},"Train Like a Fighter",{"type":792,"content":1134},[1135,1137,1145],{"text":1136,"type":790},"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":1138,"type":790,"marks":1139},"FightCamp",[1140,1144],{"type":800,"attrs":1141},{"href":1142,"uuid":48,"anchor":48,"custom":1143,"target":804,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":806},{"text":1146,"type":790}," 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":792,"content":1148},[1149],{"text":1150,"type":790},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1152,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1153,"component":118,"meta_info":1154,"meta_title":7,"block_image":1155,"cover_image":1156,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00","article",{"_uid":1162,"title":1163,"plugin":43,"description":1164},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1166,"alt":1167,"name":7,"focus":7,"title":1167,"filename":1168,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1175],"featured",60887917,"27ef4940-47f0-40b1-9f90-9ef9c3439afc","training/{{story.slug}}",[],{"name":1181,"created_at":1182,"published_at":1183,"updated_at":1184,"id":1185,"uuid":1186,"content":1187,"slug":1434,"full_slug":1435,"sort_by_date":48,"position":1436,"tag_list":1437,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":1438,"first_published_at":1439,"release_id":48,"lang":60,"path":1178,"alternates":1440,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1188,"faqs":1189,"title":1181,"topic":1198,"author":1213,"content":1235,"category":1415,"schedule":1423,"component":1160,"meta_info":1424,"cover_image":1428,"description":1432,"contributors":1433},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1190,1194],{"_uid":1191,"answer":1192,"question":1193,"component":738},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1195,"answer":1196,"question":1197,"component":738},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1199,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1211,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1212,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1200,"component":39,"meta_info":1208,"block_image":1209,"cover_image":1210,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1201,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1206,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1207,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1202,"component":118,"meta_info":1203,"meta_title":7,"block_image":1204,"cover_image":1205,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":1214,"created_at":1215,"published_at":1216,"updated_at":1217,"id":1218,"uuid":1219,"content":1220,"slug":1229,"full_slug":1230,"sort_by_date":48,"position":392,"tag_list":1231,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":1232,"first_published_at":1233,"release_id":48,"lang":60,"path":48,"alternates":1234,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":1221,"_uid":1222,"name":1214,"photo":1223,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1226,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1227,"social_link_instagram":1228,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":1224,"alt":1214,"name":1214,"focus":48,"title":1214,"filename":1225,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":781,"content":1236},[1237,1242,1246,1251,1255,1260,1264,1290,1295,1299,1304,1308,1313,1317,1322,1335,1340,1353,1358,1362,1367,1371,1376,1380,1385,1389,1394,1398,1403],{"type":784,"attrs":1238,"content":1239},{"level":786},[1240],{"text":1241,"type":790},"Staying Safe While Exercising in the Cold",{"type":792,"content":1243},[1244],{"text":1245,"type":790},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":784,"attrs":1247,"content":1248},{"level":834},[1249],{"text":1250,"type":790},"Watch the Windchill",{"type":792,"content":1252},[1253],{"text":1254,"type":790},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":784,"attrs":1256,"content":1257},{"level":834},[1258],{"text":1259,"type":790},"Protect Your Extremities",{"type":792,"content":1261},[1262],{"text":1263,"type":790},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":843,"content":1265},[1266,1272,1278,1284],{"type":846,"content":1267},[1268],{"type":792,"content":1269},[1270],{"text":1271,"type":790},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":846,"content":1273},[1274],{"type":792,"content":1275},[1276],{"text":1277,"type":790},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":846,"content":1279},[1280],{"type":792,"content":1281},[1282],{"text":1283,"type":790},"Wear a hat or headband that covers your ears",{"type":846,"content":1285},[1286],{"type":792,"content":1287},[1288],{"text":1289,"type":790},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":784,"attrs":1291,"content":1292},{"level":834},[1293],{"text":1294,"type":790},"Wear Layers",{"type":792,"content":1296},[1297],{"text":1298,"type":790},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":784,"attrs":1300,"content":1301},{"level":834},[1302],{"text":1303,"type":790},"Don’t Forget Sunscreen",{"type":792,"content":1305},[1306],{"text":1307,"type":790},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":784,"attrs":1309,"content":1310},{"level":786},[1311],{"text":1312,"type":790},"Getting Motivated to Workout in the Cold ",{"type":792,"content":1314},[1315],{"text":1316,"type":790},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":784,"attrs":1318,"content":1319},{"level":834},[1320],{"text":1321,"type":790},"Invest in New Activewear",{"type":792,"content":1323},[1324,1326,1333],{"text":1325,"type":790},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1327,"type":790,"marks":1328},"new workout gear",[1329],{"type":800,"attrs":1330},{"href":1331,"uuid":48,"anchor":48,"custom":1332,"target":804,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1334,"type":790}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":784,"attrs":1336,"content":1337},{"level":834},[1338],{"text":1339,"type":790},"Find a Workout Buddy",{"type":792,"content":1341},[1342,1344,1351],{"text":1343,"type":790},"Accountability! Accountability! Accountability! Finding a ",{"text":1345,"type":790,"marks":1346},"workout buddy",[1347],{"type":800,"attrs":1348},{"href":1349,"uuid":48,"anchor":48,"custom":1350,"target":804,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1352,"type":790}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":784,"attrs":1354,"content":1355},{"level":834},[1356],{"text":1357,"type":790},"Benefits of Working Out in the Cold",{"type":792,"content":1359},[1360],{"text":1361,"type":790},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":784,"attrs":1363,"content":1364},{"level":834},[1365],{"text":1366,"type":790},"Combat Seasonal Affective Disorder",{"type":792,"content":1368},[1369],{"text":1370,"type":790},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":784,"attrs":1372,"content":1373},{"level":834},[1374],{"text":1375,"type":790},"Boost Your Immune System",{"type":792,"content":1377},[1378],{"text":1379,"type":790},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":784,"attrs":1381,"content":1382},{"level":834},[1383],{"text":1384,"type":790},"Diverse Training Options",{"type":792,"content":1386},[1387],{"text":1388,"type":790},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":784,"attrs":1390,"content":1391},{"level":834},[1392],{"text":1393,"type":790},"Burn More Calories",{"type":792,"content":1395},[1396],{"text":1397,"type":790},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":784,"attrs":1399,"content":1400},{"level":786},[1401],{"text":1402,"type":790},"Train Like a Fighter in the Cold",{"type":792,"content":1404},[1405,1407,1413],{"text":1406,"type":790},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1138,"type":790,"marks":1408},[1409,1412],{"type":800,"attrs":1410},{"href":1142,"uuid":48,"anchor":48,"custom":1411,"target":804,"linktype":13},{},{"type":806},{"text":1414,"type":790}," 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":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1416,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1421,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1417,"component":118,"meta_info":1418,"meta_title":7,"block_image":1419,"cover_image":1420,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1425,"title":1426,"plugin":43,"description":1427},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1429,"alt":1430,"name":7,"focus":7,"title":1430,"filename":1431,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1175],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1442,"created_at":1443,"published_at":1444,"updated_at":1445,"id":1446,"uuid":1447,"content":1448,"slug":1745,"full_slug":1746,"sort_by_date":48,"position":1747,"tag_list":1748,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":1749,"first_published_at":1750,"release_id":48,"lang":60,"path":1178,"alternates":1751,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1449,"faqs":1450,"title":1463,"topic":1464,"author":1479,"content":1500,"category":1726,"schedule":1734,"component":1160,"meta_info":1735,"cover_image":1739,"description":1743,"contributors":1744},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1451,1455,1459],{"_uid":1452,"answer":1453,"question":1454,"component":738},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1456,"answer":1457,"question":1458,"component":738},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1460,"answer":1461,"question":1462,"component":738},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1465,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1477,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1466,"component":39,"meta_info":1474,"block_image":1475,"cover_image":1476,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1467,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1472,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1473,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1468,"component":118,"meta_info":1469,"meta_title":7,"block_image":1470,"cover_image":1471,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":1480,"created_at":1481,"published_at":1482,"updated_at":1483,"id":1484,"uuid":1485,"content":1486,"slug":1494,"full_slug":1495,"sort_by_date":48,"position":528,"tag_list":1496,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":1497,"first_published_at":1498,"release_id":48,"lang":60,"path":48,"alternates":1499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":1487,"_uid":1488,"name":1480,"photo":1489,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1493,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":1490,"alt":1480,"name":1491,"focus":48,"title":1480,"filename":1492,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":781,"content":1501},[1502,1506,1511,1526,1540,1545,1565,1569,1574,1591,1595,1615,1619,1624,1639,1643,1648,1672,1677,1691,1695,1709,1713,1723],{"type":792,"content":1503},[1504],{"text":1505,"type":790},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":784,"attrs":1507,"content":1508},{"level":786},[1509],{"text":1510,"type":790},"Floyd “Money” Mayweather Jr.",{"type":1512,"attrs":1513},"blok",{"id":1514,"body":1515},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1516],{"url":1517,"_uid":1519,"image":1520,"component":1524,"copyright_details":1525},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1521,"alt":1522,"name":7,"focus":7,"title":1522,"filename":1523,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":792,"content":1527},[1528,1530,1538],{"text":1529,"type":790},"Regarded as the best technical boxer of this age, ",{"text":1531,"type":790,"marks":1532},"Floyd Mayweather Jr.",[1533,1537],{"type":800,"attrs":1534},{"href":1535,"uuid":48,"anchor":48,"custom":1536,"target":804,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":806},{"text":1539,"type":790}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":784,"attrs":1541,"content":1542},{"level":834},[1543],{"text":1544,"type":790},"The Philly Shell",{"type":843,"content":1546},[1547,1553,1559],{"type":846,"content":1548},[1549],{"type":792,"content":1550},[1551],{"text":1552,"type":790},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":846,"content":1554},[1555],{"type":792,"content":1556},[1557],{"text":1558,"type":790},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":846,"content":1560},[1561],{"type":792,"content":1562},[1563],{"text":1564,"type":790},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":792,"content":1566},[1567],{"text":1568,"type":790},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":784,"attrs":1570,"content":1571},{"level":786},[1572],{"text":1573,"type":790},"Pernell “Sweet Pea” Whitaker",{"type":1512,"attrs":1575},{"id":1514,"body":1576},[1577],{"url":1578,"_uid":1579,"image":1580,"component":1524,"copyright_details":1584},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1581,"alt":1582,"name":7,"focus":7,"title":1582,"filename":1583,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1585],{"_uid":1586,"link":1587,"title":1589,"component":1590},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1588,"target":804,"linktype":13,"fieldtype":14,"cached_url":1588},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":792,"content":1592},[1593],{"text":1594,"type":790},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":843,"content":1596},[1597,1603,1609],{"type":846,"content":1598},[1599],{"type":792,"content":1600},[1601],{"text":1602,"type":790},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":846,"content":1604},[1605],{"type":792,"content":1606},[1607],{"text":1608,"type":790},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":846,"content":1610},[1611],{"type":792,"content":1612},[1613],{"text":1614,"type":790},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":792,"content":1616},[1617],{"text":1618,"type":790},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":784,"attrs":1620,"content":1621},{"level":786},[1622],{"text":1623,"type":790},"Muhammad Ali",{"type":1512,"attrs":1625},{"id":1514,"body":1626},[1627],{"url":1628,"_uid":1629,"image":1630,"component":1524,"copyright_details":1633},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1631,"alt":1522,"name":7,"focus":7,"title":1522,"filename":1632,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1634],{"_uid":1635,"link":1636,"title":1638,"component":1590},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1637,"target":804,"linktype":13,"fieldtype":14,"cached_url":1637},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":792,"content":1640},[1641],{"text":1642,"type":790},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":784,"attrs":1644,"content":1645},{"level":834},[1646],{"text":1647,"type":790},"The Ali Shuffle",{"type":843,"content":1649},[1650,1666],{"type":846,"content":1651},[1652],{"type":792,"content":1653},[1654,1656,1664],{"text":1655,"type":790},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1657,"type":790,"marks":1658},"To do the Ali Shuffle",[1659,1663],{"type":800,"attrs":1660},{"href":1661,"uuid":48,"anchor":48,"custom":1662,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":806},{"text":1665,"type":790},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":846,"content":1667},[1668],{"type":792,"content":1669},[1670],{"text":1671,"type":790},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":784,"attrs":1673,"content":1674},{"level":834},[1675],{"text":1676,"type":790},"The Rope a Dope",{"type":843,"content":1678},[1679,1685],{"type":846,"content":1680},[1681],{"type":792,"content":1682},[1683],{"text":1684,"type":790},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":846,"content":1686},[1687],{"type":792,"content":1688},[1689],{"text":1690,"type":790},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":792,"content":1692},[1693],{"text":1694,"type":790},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":792,"content":1696},[1697,1699,1707],{"text":1698,"type":790},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1700,"type":790,"marks":1701},"FightCamp Community",[1702,1706],{"type":800,"attrs":1703},{"href":1704,"uuid":48,"anchor":48,"custom":1705,"target":804,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":806},{"text":1708,"type":790},"!",{"type":784,"attrs":1710,"content":1711},{"level":786},[1712],{"text":1132,"type":790},{"type":792,"content":1714},[1715,1716,1722],{"text":1136,"type":790},{"text":1138,"type":790,"marks":1717},[1718,1721],{"type":800,"attrs":1719},{"href":1142,"uuid":48,"anchor":48,"custom":1720,"target":804,"linktype":13},{},{"type":806},{"text":1146,"type":790},{"type":792,"content":1724},[1725],{"text":1150,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1727,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1732,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1728,"component":118,"meta_info":1729,"meta_title":7,"block_image":1730,"cover_image":1731,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1736,"title":1737,"plugin":43,"description":1738},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1740,"alt":1741,"name":7,"focus":7,"title":1741,"filename":1742,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1175],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1753,"created_at":1754,"published_at":1755,"updated_at":1756,"id":1757,"uuid":1758,"content":1759,"slug":2118,"full_slug":2119,"sort_by_date":48,"position":2120,"tag_list":2121,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":2122,"first_published_at":2123,"release_id":48,"lang":60,"path":1178,"alternates":2124,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1760,"faqs":1761,"title":1753,"topic":1774,"author":1789,"content":1814,"category":2099,"schedule":2107,"component":1160,"meta_info":2108,"cover_image":2112,"description":2116,"contributors":2117},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1762,1766,1770],{"_uid":1763,"answer":1764,"question":1765,"component":738},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1767,"answer":1768,"question":1769,"component":738},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1771,"answer":1772,"question":1773,"component":738},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1775,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1787,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1788,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1776,"component":39,"meta_info":1784,"block_image":1785,"cover_image":1786,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1777,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1782,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1783,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1778,"component":118,"meta_info":1779,"meta_title":7,"block_image":1780,"cover_image":1781,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":1790,"created_at":1791,"published_at":1792,"updated_at":1793,"id":1794,"uuid":1795,"content":1796,"slug":1808,"full_slug":1809,"sort_by_date":48,"position":1810,"tag_list":1811,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":1812,"first_published_at":1792,"release_id":48,"lang":60,"path":7,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Marc Coronel","2022-04-01T14:09:53.013Z","2022-04-04T16:44:39.482Z","2022-04-04T16:44:39.498Z",120834891,"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"bio":1797,"_uid":1798,"name":1790,"photo":1799,"component":771,"social_link_tiktok":1802,"social_link_twitter":1803,"social_link_website":1804,"social_link_youtube":7,"social_link_facebook":1805,"social_link_linkedin":1806,"social_link_instagram":1807,"social_link_pinterest":7},"Marc Coronel is the Co-owner of Energia Fitness and an industry award-winning international consultant, educator, and presenter for people and fitness companies like TRX and Under Armour. He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":1800,"alt":1790,"name":7,"focus":48,"title":1790,"filename":1801,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],{"type":781,"content":1815},[1816,1830,1834,1846,1851,1856,1886,1891,1918,1923,1945,1950,1972,1977,1999,2004,2031,2036,2052,2056,2080,2084,2095],{"type":792,"content":1817},[1818,1820,1828],{"text":1819,"type":790},"Post-workout ",{"text":1821,"type":790,"marks":1822},"stretches",[1823,1827],{"type":800,"attrs":1824},{"href":1825,"uuid":48,"anchor":48,"custom":1826,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":806},{"text":1829,"type":790}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":784,"attrs":1831,"content":1832},{"level":786},[1833],{"text":1765,"type":790},{"type":792,"content":1835},[1836,1844],{"text":1837,"type":790,"marks":1838},"Research",[1839,1843],{"type":800,"attrs":1840},{"href":1841,"uuid":48,"anchor":48,"custom":1842,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":806},{"text":1845,"type":790}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":784,"attrs":1847,"content":1848},{"level":786},[1849],{"text":1850,"type":790},"7 Stretches to Help You Recover Post-Workout",{"type":784,"attrs":1852,"content":1853},{"level":834},[1854],{"text":1855,"type":790},"Shoulder Flossing",{"type":1857,"attrs":1858,"content":1861},"ordered_list",{"order":1859},{"order":1860},1,[1862,1868,1874,1880],{"type":846,"content":1863},[1864],{"type":792,"content":1865},[1866],{"text":1867,"type":790},"Start in a standing position.",{"type":846,"content":1869},[1870],{"type":792,"content":1871},[1872],{"text":1873,"type":790},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":846,"content":1875},[1876],{"type":792,"content":1877},[1878],{"text":1879,"type":790},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":846,"content":1881},[1882],{"type":792,"content":1883},[1884],{"text":1885,"type":790},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":784,"attrs":1887,"content":1888},{"level":834},[1889],{"text":1890,"type":790},"World's Greatest Stretch ",{"type":1857,"attrs":1892,"content":1893},{"order":1860},[1894,1900,1906,1912],{"type":846,"content":1895},[1896],{"type":792,"content":1897},[1898],{"text":1899,"type":790},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":846,"content":1901},[1902],{"type":792,"content":1903},[1904],{"text":1905,"type":790},"Next to the left hand, raise the left hand to the sky. ",{"type":846,"content":1907},[1908],{"type":792,"content":1909},[1910],{"text":1911,"type":790},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":846,"content":1913},[1914],{"type":792,"content":1915},[1916],{"text":1917,"type":790},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":784,"attrs":1919,"content":1920},{"level":834},[1921],{"text":1922,"type":790},"Kneeling Quad/Hip Flexor Stretch",{"type":1857,"attrs":1924,"content":1926},{"order":1925},{"order":1860},[1927,1933,1939],{"type":846,"content":1928},[1929],{"type":792,"content":1930},[1931],{"text":1932,"type":790},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":846,"content":1934},[1935],{"type":792,"content":1936},[1937],{"text":1938,"type":790},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":846,"content":1940},[1941],{"type":792,"content":1942},[1943],{"text":1944,"type":790},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":784,"attrs":1946,"content":1947},{"level":834},[1948],{"text":1949,"type":790},"Cat/Cow",{"type":1857,"attrs":1951,"content":1953},{"order":1952},{"order":1860},[1954,1960,1966],{"type":846,"content":1955},[1956],{"type":792,"content":1957},[1958],{"text":1959,"type":790},"Start on all fours, neutral spine. ",{"type":846,"content":1961},[1962],{"type":792,"content":1963},[1964],{"text":1965,"type":790},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":846,"content":1967},[1968],{"type":792,"content":1969},[1970],{"text":1971,"type":790},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":784,"attrs":1973,"content":1974},{"level":834},[1975],{"text":1976,"type":790},"Thread the Needle",{"type":1857,"attrs":1978,"content":1980},{"order":1979},{"order":1860},[1981,1987,1993],{"type":846,"content":1982},[1983],{"type":792,"content":1984},[1985],{"text":1986,"type":790},"Start on all fours. ",{"type":846,"content":1988},[1989],{"type":792,"content":1990},[1991],{"text":1992,"type":790},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":846,"content":1994},[1995],{"type":792,"content":1996},[1997],{"text":1998,"type":790},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":784,"attrs":2000,"content":2001},{"level":834},[2002],{"text":2003,"type":790},"Thread the Needle With a Twist ",{"type":1857,"attrs":2005,"content":2007},{"order":2006},{"order":1860},[2008,2013,2019,2025],{"type":846,"content":2009},[2010],{"type":792,"content":2011},[2012],{"text":1986,"type":790},{"type":846,"content":2014},[2015],{"type":792,"content":2016},[2017],{"text":2018,"type":790},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":846,"content":2020},[2021],{"type":792,"content":2022},[2023],{"text":2024,"type":790},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":846,"content":2026},[2027],{"type":792,"content":2028},[2029],{"text":2030,"type":790},"Return to the starting position.",{"type":784,"attrs":2032,"content":2033},{"level":834},[2034],{"text":2035,"type":790},"Scorpion Stretch (Prone) ",{"type":1857,"attrs":2037,"content":2039},{"order":2038},{"order":1860},[2040,2046],{"type":846,"content":2041},[2042],{"type":792,"content":2043},[2044],{"text":2045,"type":790},"Begin lying down, arms out in T. ",{"type":846,"content":2047},[2048],{"type":792,"content":2049},[2050],{"text":2051,"type":790},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":784,"attrs":2053,"content":2054},{"level":786},[2055],{"text":1773,"type":790},{"type":792,"content":2057},[2058,2060,2068,2070,2078],{"text":2059,"type":790},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2061,"type":790,"marks":2062},"range of motion improvements",[2063,2067],{"type":800,"attrs":2064},{"href":2065,"uuid":48,"anchor":48,"custom":2066,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":806},{"text":2069,"type":790},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2071,"type":790,"marks":2072},"Studies",[2073,2077],{"type":800,"attrs":2074},{"href":2075,"uuid":48,"anchor":48,"custom":2076,"target":804,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":806},{"text":2079,"type":790}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":784,"attrs":2081,"content":2082},{"level":786},[2083],{"text":1132,"type":790},{"type":792,"content":2085},[2086,2087,2093],{"text":1136,"type":790},{"text":1138,"type":790,"marks":2088},[2089,2092],{"type":800,"attrs":2090},{"href":1142,"uuid":48,"anchor":48,"custom":2091,"target":804,"linktype":13},{},{"type":806},{"text":2094,"type":790}," 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":792,"content":2096},[2097],{"text":2098,"type":790},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2100,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2105,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2106,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2101,"component":118,"meta_info":2102,"meta_title":7,"block_image":2103,"cover_image":2104,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2109,"title":2110,"plugin":43,"description":2111},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2113,"alt":2114,"name":7,"focus":7,"title":2114,"filename":2115,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1175],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2126,"created_at":2127,"published_at":2128,"updated_at":2129,"id":2130,"uuid":2131,"content":2132,"slug":2300,"full_slug":2301,"sort_by_date":48,"position":2302,"tag_list":2303,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":2304,"first_published_at":2128,"release_id":48,"lang":60,"path":1178,"alternates":2305,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2133,"faqs":2134,"title":2126,"topic":2143,"author":2158,"content":2163,"category":2281,"schedule":2289,"component":1160,"meta_info":2290,"cover_image":2294,"description":2298,"contributors":2299},"c6387572-343f-40bf-8172-852035367c90",[2135,2139],{"_uid":2136,"answer":2137,"question":2138,"component":738},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2140,"answer":2141,"question":2142,"component":738},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2144,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2156,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2157,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2145,"component":39,"meta_info":2153,"block_image":2154,"cover_image":2155,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2151,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2152,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2147,"component":118,"meta_info":2148,"meta_title":7,"block_image":2149,"cover_image":2150,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":1480,"created_at":1481,"published_at":1482,"updated_at":1483,"id":1484,"uuid":1485,"content":2159,"slug":1494,"full_slug":1495,"sort_by_date":48,"position":528,"tag_list":2161,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":1497,"first_published_at":1498,"release_id":48,"lang":60,"path":48,"alternates":2162,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1487,"_uid":1488,"name":1480,"photo":2160,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1493,"social_link_instagram":7,"social_link_pinterest":7},{"id":1490,"alt":1480,"name":1491,"focus":48,"title":1480,"filename":1492,"copyright":7,"fieldtype":50},[],[],{"type":781,"content":2164},[2165,2170,2173,2178,2183,2187,2192,2196,2201,2214,2219,2232,2237,2241,2246,2256,2261,2265,2269,2278],{"type":784,"attrs":2166,"content":2167},{"level":786},[2168],{"text":2169,"type":790},"Boxing Gym Culture",{"type":792,"content":2171},[2172],{"text":2141,"type":790},{"type":784,"attrs":2174,"content":2175},{"level":786},[2176],{"text":2177,"type":790},"What Are the Basic Boxing Gym Rules? ",{"type":784,"attrs":2179,"content":2180},{"level":834},[2181],{"text":2182,"type":790},"Yes Coach, No Coach",{"type":792,"content":2184},[2185],{"text":2186,"type":790},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":784,"attrs":2188,"content":2189},{"level":834},[2190],{"text":2191,"type":790},"Sharing is Caring",{"type":792,"content":2193},[2194],{"text":2195,"type":790},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":784,"attrs":2197,"content":2198},{"level":834},[2199],{"text":2200,"type":790},"Keep it Clean",{"type":792,"content":2202},[2203,2205,2212],{"text":2204,"type":790},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2206,"type":790,"marks":2207},"clean it off.",[2208],{"type":800,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"custom":2211,"target":804,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2213,"type":790}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":784,"attrs":2215,"content":2216},{"level":834},[2217],{"text":2218,"type":790},"No Killers in Sparring",{"type":792,"content":2220},[2221,2223,2230],{"text":2222,"type":790},"In most boxing gym workouts you will find yourself ",{"text":2224,"type":790,"marks":2225},"sparring",[2226],{"type":800,"attrs":2227},{"href":2228,"uuid":48,"anchor":48,"custom":2229,"target":804,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2231,"type":790},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":784,"attrs":2233,"content":2234},{"level":834},[2235],{"text":2236,"type":790},"Don’t Dump Your Weights",{"type":792,"content":2238},[2239],{"text":2240,"type":790},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":784,"attrs":2242,"content":2243},{"level":834},[2244],{"text":2245,"type":790},"Leave the Weightcut Fighter Alone",{"type":792,"content":2247},[2248,2250,2254],{"text":2249,"type":790},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2251,"type":790,"marks":2252},"leave them alone.",[2253],{"type":1100},{"text":2255,"type":790}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":784,"attrs":2257,"content":2258},{"level":834},[2259],{"text":2260,"type":790},"The Golden Rule",{"type":792,"content":2262},[2263],{"text":2264,"type":790},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":784,"attrs":2266,"content":2267},{"level":786},[2268],{"text":1132,"type":790},{"type":792,"content":2270},[2271,2272,2277],{"text":1136,"type":790},{"text":1138,"type":790,"marks":2273},[2274],{"type":800,"attrs":2275},{"href":1142,"uuid":48,"anchor":48,"custom":2276,"target":804,"linktype":13},{},{"text":2094,"type":790},{"type":792,"content":2279},[2280],{"text":2098,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2282,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2287,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2283,"component":118,"meta_info":2284,"meta_title":7,"block_image":2285,"cover_image":2286,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2291,"title":2292,"plugin":43,"description":2293},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2295,"alt":2296,"name":7,"focus":7,"title":2296,"filename":2297,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1175],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2307,"created_at":2308,"published_at":2309,"updated_at":2310,"id":2311,"uuid":2312,"content":2313,"slug":2714,"full_slug":2715,"sort_by_date":48,"position":2716,"tag_list":2717,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":2718,"first_published_at":2719,"release_id":48,"lang":60,"path":1178,"alternates":2720,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2314,"faqs":2315,"title":2307,"topic":2320,"author":2335,"content":2340,"category":2695,"schedule":2703,"component":1160,"meta_info":2704,"cover_image":2708,"description":2712,"contributors":2713},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2316],{"_uid":2317,"answer":2318,"question":2319,"component":738},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2321,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2333,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2322,"component":39,"meta_info":2330,"block_image":2331,"cover_image":2332,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2323,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2328,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2329,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2324,"component":118,"meta_info":2325,"meta_title":7,"block_image":2326,"cover_image":2327,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":1214,"created_at":1215,"published_at":1216,"updated_at":1217,"id":1218,"uuid":1219,"content":2336,"slug":1229,"full_slug":1230,"sort_by_date":48,"position":392,"tag_list":2338,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":1232,"first_published_at":1233,"release_id":48,"lang":60,"path":48,"alternates":2339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1221,"_uid":1222,"name":1214,"photo":2337,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1226,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1227,"social_link_instagram":1228,"social_link_pinterest":7},{"id":1224,"alt":1214,"name":1214,"focus":48,"title":1214,"filename":1225,"copyright":7,"fieldtype":50},[],[],{"type":781,"content":2341},[2342,2346,2350,2354,2367,2399,2403,2408,2412,2416,2421,2425,2445,2450,2454,2480,2484,2489,2493,2513,2518,2522,2542,2547,2551,2581,2586,2589,2609,2614,2618,2638,2643,2647,2667,2678,2683,2692],{"type":792,"content":2343},[2344],{"text":2345,"type":790},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":792,"content":2347},[2348],{"text":2349,"type":790},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":792,"content":2351},[2352],{"text":2353,"type":790},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":792,"content":2355},[2356,2358,2365],{"text":2357,"type":790},"With consistent resistance training and ",{"text":2359,"type":790,"marks":2360},"healthy nutrition",[2361],{"type":800,"attrs":2362},{"href":2363,"uuid":48,"anchor":48,"custom":2364,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2366,"type":790},", women can develop strong arm muscles that will empower you to:",{"type":843,"content":2368},[2369,2375,2381,2387,2393],{"type":846,"content":2370},[2371],{"type":792,"content":2372},[2373],{"text":2374,"type":790},"Throw a solid punch",{"type":846,"content":2376},[2377],{"type":792,"content":2378},[2379],{"text":2380,"type":790},"Carry your kids or fur babies",{"type":846,"content":2382},[2383],{"type":792,"content":2384},[2385],{"text":2386,"type":790},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":846,"content":2388},[2389],{"type":792,"content":2390},[2391],{"text":2392,"type":790},"Feel confident in every tank top and sleeveless dress",{"type":846,"content":2394},[2395],{"type":792,"content":2396},[2397],{"text":2398,"type":790},"Haul all those bags from the car to the house in one trip ",{"type":792,"content":2400},[2401],{"text":2402,"type":790},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":784,"attrs":2404,"content":2405},{"level":786},[2406],{"text":2407,"type":790},"Arm Exercises for Women",{"type":792,"content":2409},[2410],{"text":2411,"type":790},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":792,"content":2413},[2414],{"text":2415,"type":790},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":784,"attrs":2417,"content":2418},{"level":834},[2419],{"text":2420,"type":790},"1. Plank With Bicep Curl",{"type":792,"content":2422},[2423],{"text":2424,"type":790},"Target Muscles: Biceps & Core",{"type":843,"content":2426},[2427,2433,2439],{"type":846,"content":2428},[2429],{"type":792,"content":2430},[2431],{"text":2432,"type":790},"Begin in plank position, holding two dumbbells on the floor",{"type":846,"content":2434},[2435],{"type":792,"content":2436},[2437],{"text":2438,"type":790},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":846,"content":2440},[2441],{"type":792,"content":2442},[2443],{"text":2444,"type":790},"Maintain plank position and repeat with the other arm",{"type":784,"attrs":2446,"content":2447},{"level":834},[2448],{"text":2449,"type":790},"2. Overhead Tricep Extension",{"type":792,"content":2451},[2452],{"text":2453,"type":790},"Target Muscles: Triceps",{"type":843,"content":2455},[2456,2462,2468,2474],{"type":846,"content":2457},[2458],{"type":792,"content":2459},[2460],{"text":2461,"type":790},"Hold the weight overhead with both hands",{"type":846,"content":2463},[2464],{"type":792,"content":2465},[2466],{"text":2467,"type":790},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":846,"content":2469},[2470],{"type":792,"content":2471},[2472],{"text":2473,"type":790},"Straighten your elbows and extend the weight overhead",{"type":846,"content":2475},[2476],{"type":792,"content":2477},[2478],{"text":2479,"type":790},"Hold the fully extended position for a moment, then repeat slowly",{"type":792,"content":2481},[2482],{"text":2483,"type":790},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":784,"attrs":2485,"content":2486},{"level":834},[2487],{"text":2488,"type":790},"3. Upright Row ",{"type":792,"content":2490},[2491],{"text":2492,"type":790},"Target Muscles: Traps & Deltoids",{"type":843,"content":2494},[2495,2501,2507],{"type":846,"content":2496},[2497],{"type":792,"content":2498},[2499],{"text":2500,"type":790},"Begin standing with your feet hip-width apart",{"type":846,"content":2502},[2503],{"type":792,"content":2504},[2505],{"text":2506,"type":790},"Lift your barbell or dumbbells straight up toward your chin",{"type":846,"content":2508},[2509],{"type":792,"content":2510},[2511],{"text":2512,"type":790},"Pause at the top of the lift, lower, and repeat",{"type":784,"attrs":2514,"content":2515},{"level":834},[2516],{"text":2517,"type":790},"4. Lateral Arm Raise",{"type":792,"content":2519},[2520],{"text":2521,"type":790},"Target Muscles: Triceps & Shoulders",{"type":843,"content":2523},[2524,2530,2536],{"type":846,"content":2525},[2526],{"type":792,"content":2527},[2528],{"text":2529,"type":790},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":846,"content":2531},[2532],{"type":792,"content":2533},[2534],{"text":2535,"type":790},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":846,"content":2537},[2538],{"type":792,"content":2539},[2540],{"text":2541,"type":790},"Lower and repeat",{"type":784,"attrs":2543,"content":2544},{"level":834},[2545],{"text":2546,"type":790},"5. Dumbbell Bench Press",{"type":792,"content":2548},[2549],{"text":2550,"type":790},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":843,"content":2552},[2553,2559,2565,2575],{"type":846,"content":2554},[2555],{"type":792,"content":2556},[2557],{"text":2558,"type":790},"Begin laying on a bench with your feet flat on the floor",{"type":846,"content":2560},[2561],{"type":792,"content":2562},[2563],{"text":2564,"type":790},"Lift the dumbbells to chest height, with your hands facing forward",{"type":846,"content":2566},[2567],{"type":792,"content":2568},[2569,2571],{"text":2570,"type":790},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2572,"type":790,"marks":2573},"(don’t let the dumbbells touch)",[2574],{"type":1100},{"type":846,"content":2576},[2577],{"type":792,"content":2578},[2579],{"text":2580,"type":790},"Lower your arms and repeat",{"type":784,"attrs":2582,"content":2583},{"level":834},[2584],{"text":2585,"type":790},"6. Tricep Dips",{"type":792,"content":2587},[2588],{"text":2453,"type":790},{"type":843,"content":2590},[2591,2597,2603],{"type":846,"content":2592},[2593],{"type":792,"content":2594},[2595],{"text":2596,"type":790},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":846,"content":2598},[2599],{"type":792,"content":2600},[2601],{"text":2602,"type":790},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":846,"content":2604},[2605],{"type":792,"content":2606},[2607],{"text":2608,"type":790},"Push yourself back up until your arms are almost straight, and repeat",{"type":784,"attrs":2610,"content":2611},{"level":834},[2612],{"text":2613,"type":790},"7. Decline Push-Up",{"type":792,"content":2615},[2616],{"text":2617,"type":790},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":843,"content":2619},[2620,2626,2632],{"type":846,"content":2621},[2622],{"type":792,"content":2623},[2624],{"text":2625,"type":790},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":846,"content":2627},[2628],{"type":792,"content":2629},[2630],{"text":2631,"type":790},"Brace your core and glutes, and lower yourself down into a push-up",{"type":846,"content":2633},[2634],{"type":792,"content":2635},[2636],{"text":2637,"type":790},"Extend your elbows to push yourself up, and repeat",{"type":784,"attrs":2639,"content":2640},{"level":834},[2641],{"text":2642,"type":790},"8. Diamond Push-Up",{"type":792,"content":2644},[2645],{"text":2646,"type":790},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":843,"content":2648},[2649,2655,2661],{"type":846,"content":2650},[2651],{"type":792,"content":2652},[2653],{"text":2654,"type":790},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":846,"content":2656},[2657],{"type":792,"content":2658},[2659],{"text":2660,"type":790},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":846,"content":2662},[2663],{"type":792,"content":2664},[2665],{"text":2666,"type":790},"Push yourself back up and repeat",{"type":792,"content":2668},[2669,2671,2676],{"text":2670,"type":790},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1700,"type":790,"marks":2672},[2673],{"type":800,"attrs":2674},{"href":1704,"uuid":48,"anchor":48,"custom":2675,"target":804,"linktype":13},{},{"text":2677,"type":790}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":784,"attrs":2679,"content":2680},{"level":786},[2681],{"text":2682,"type":790},"Train Like a Woman",{"type":792,"content":2684},[2685,2686,2691],{"text":1136,"type":790},{"text":1138,"type":790,"marks":2687},[2688],{"type":800,"attrs":2689},{"href":1142,"uuid":48,"anchor":48,"custom":2690,"target":804,"linktype":13},{},{"text":1146,"type":790},{"type":792,"content":2693},[2694],{"text":1150,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2697,"component":118,"meta_info":2698,"meta_title":7,"block_image":2699,"cover_image":2700,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2705,"title":2706,"plugin":43,"description":2707},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2709,"alt":2710,"name":7,"focus":7,"title":2710,"filename":2711,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1175],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2722,"created_at":2723,"published_at":2724,"updated_at":2725,"id":2726,"uuid":2727,"content":2728,"slug":2958,"full_slug":2959,"sort_by_date":48,"position":2960,"tag_list":2961,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":2962,"first_published_at":2963,"release_id":48,"lang":60,"path":1178,"alternates":2964,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2729,"faqs":2730,"title":2722,"topic":2743,"author":2758,"content":2763,"category":2939,"schedule":2947,"component":1160,"meta_info":2948,"cover_image":2952,"description":2956,"contributors":2957},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2731,2735,2739],{"_uid":2732,"answer":2733,"question":2734,"component":738},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2736,"answer":2737,"question":2738,"component":738},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2740,"answer":2741,"question":2742,"component":738},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2744,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2756,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2745,"component":39,"meta_info":2753,"block_image":2754,"cover_image":2755,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2746,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2751,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2747,"component":118,"meta_info":2748,"meta_title":7,"block_image":2749,"cover_image":2750,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":1790,"created_at":1791,"published_at":1792,"updated_at":1793,"id":1794,"uuid":1795,"content":2759,"slug":1808,"full_slug":1809,"sort_by_date":48,"position":1810,"tag_list":2761,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":1812,"first_published_at":1792,"release_id":48,"lang":60,"path":7,"alternates":2762,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1797,"_uid":1798,"name":1790,"photo":2760,"component":771,"social_link_tiktok":1802,"social_link_twitter":1803,"social_link_website":1804,"social_link_youtube":7,"social_link_facebook":1805,"social_link_linkedin":1806,"social_link_instagram":1807,"social_link_pinterest":7},{"id":1800,"alt":1790,"name":7,"focus":48,"title":1790,"filename":1801,"copyright":7,"fieldtype":50},[],[],{"type":781,"content":2764},[2765,2769,2773,2777,2781,2795,2841,2855,2860,2884,2918,2922,2926,2936],{"type":784,"attrs":2766,"content":2767},{"level":786},[2768],{"text":2734,"type":790},{"type":792,"content":2770},[2771],{"text":2772,"type":790},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":792,"content":2774},[2775],{"text":2776,"type":790},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":784,"attrs":2778,"content":2779},{"level":786},[2780],{"text":2738,"type":790},{"type":792,"content":2782},[2783,2785,2793],{"text":2784,"type":790},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2786,"type":790,"marks":2787},"National Academy of Sports Medicine",[2788,2792],{"type":800,"attrs":2789},{"href":2790,"uuid":48,"anchor":48,"custom":2791,"target":804,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":806},{"text":2794,"type":790}," has a few exercise-related symptoms of overtraining:",{"type":1857,"attrs":2796,"content":2798},{"order":2797},{"order":1860},[2799,2805,2811,2817,2823,2829,2835],{"type":846,"content":2800},[2801],{"type":792,"content":2802},[2803],{"text":2804,"type":790},"A plateau or decline in workout performance or progress",{"type":846,"content":2806},[2807],{"type":792,"content":2808},[2809],{"text":2810,"type":790},"A perception of increased exertion during “normal” or “easy” workouts",{"type":846,"content":2812},[2813],{"type":792,"content":2814},[2815],{"text":2816,"type":790},"Excessive sweating or overheating",{"type":846,"content":2818},[2819],{"type":792,"content":2820},[2821],{"text":2822,"type":790},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":846,"content":2824},[2825],{"type":792,"content":2826},[2827],{"text":2828,"type":790},"A lack of feeling “refreshed” after regular rest and recovery",{"type":846,"content":2830},[2831],{"type":792,"content":2832},[2833],{"text":2834,"type":790},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":846,"content":2836},[2837],{"type":792,"content":2838},[2839],{"text":2840,"type":790},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":792,"content":2842},[2843,2845,2853],{"text":2844,"type":790},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2846,"type":790,"marks":2847},"FightCamp App",[2848,2852],{"type":800,"attrs":2849},{"href":2850,"uuid":48,"anchor":48,"custom":2851,"target":804,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":806},{"text":2854,"type":790}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":784,"attrs":2856,"content":2857},{"level":786},[2858],{"text":2859,"type":790},"A Day of Rest",{"type":792,"content":2861},[2862,2864,2872,2874,2882],{"text":2863,"type":790},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2865,"type":790,"marks":2866},"Aaron",[2867,2871],{"type":800,"attrs":2868},{"href":2869,"uuid":48,"anchor":48,"custom":2870,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":806},{"text":2873,"type":790}," and ",{"text":2875,"type":790,"marks":2876},"Flo",[2877,2881],{"type":800,"attrs":2878},{"href":2879,"uuid":48,"anchor":48,"custom":2880,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":806},{"text":2883,"type":790},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":792,"content":2885},[2886,2888,2896,2898,2906,2908,2916],{"text":2887,"type":790},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2889,"type":790,"marks":2890},"researchers",[2891,2895],{"type":800,"attrs":2892},{"href":2893,"uuid":48,"anchor":48,"custom":2894,"target":804,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":806},{"text":2897,"type":790}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2899,"type":790,"marks":2900},"FightCamp Trainers",[2901,2905],{"type":800,"attrs":2902},{"href":2903,"uuid":48,"anchor":48,"custom":2904,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":806},{"text":2907,"type":790}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2909,"type":790,"marks":2910},"neurological connections",[2911,2915],{"type":800,"attrs":2912},{"href":2913,"uuid":48,"anchor":48,"custom":2914,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":806},{"text":2917,"type":790},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":792,"content":2919},[2920],{"text":2921,"type":790},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":784,"attrs":2923,"content":2924},{"level":786},[2925],{"text":1132,"type":790},{"type":792,"content":2927},[2928,2929,2935],{"text":1136,"type":790},{"text":1138,"type":790,"marks":2930},[2931,2934],{"type":800,"attrs":2932},{"href":1142,"uuid":48,"anchor":48,"custom":2933,"target":804,"linktype":13},{},{"type":806},{"text":2094,"type":790},{"type":792,"content":2937},[2938],{"text":1150,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2940,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2945,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2941,"component":118,"meta_info":2942,"meta_title":7,"block_image":2943,"cover_image":2944,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2949,"title":2950,"plugin":43,"description":2951},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2953,"alt":2954,"name":7,"focus":7,"title":2954,"filename":2955,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1175],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2966,"created_at":2967,"published_at":2968,"updated_at":2969,"id":2970,"uuid":2971,"content":2972,"slug":3150,"full_slug":3151,"sort_by_date":48,"position":3152,"tag_list":3153,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":3154,"first_published_at":3155,"release_id":48,"lang":60,"path":1178,"alternates":3156,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2973,"faqs":2974,"title":2991,"topic":2992,"author":3007,"content":3012,"category":3131,"schedule":3139,"component":1160,"meta_info":3140,"cover_image":3144,"description":3148,"contributors":3149},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2975,2979,2983,2987],{"_uid":2976,"answer":2977,"question":2978,"component":738},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2980,"answer":2981,"question":2982,"component":738},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2984,"answer":2985,"question":2986,"component":738},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2988,"answer":2989,"question":2990,"component":738},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2993,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3005,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3006,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2994,"component":39,"meta_info":3002,"block_image":3003,"cover_image":3004,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2995,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3000,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3001,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2996,"component":118,"meta_info":2997,"meta_title":7,"block_image":2998,"cover_image":2999,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":1480,"created_at":1481,"published_at":1482,"updated_at":1483,"id":1484,"uuid":1485,"content":3008,"slug":1494,"full_slug":1495,"sort_by_date":48,"position":528,"tag_list":3010,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":1497,"first_published_at":1498,"release_id":48,"lang":60,"path":48,"alternates":3011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1487,"_uid":1488,"name":1480,"photo":3009,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1493,"social_link_instagram":7,"social_link_pinterest":7},{"id":1490,"alt":1480,"name":1491,"focus":48,"title":1480,"filename":1492,"copyright":7,"fieldtype":50},[],[],{"type":781,"content":3013},[3014,3026,3030,3041,3054,3058,3067,3071,3075,3084,3097,3102,3115,3119,3128],{"type":792,"content":3015},[3016,3018,3024],{"text":3017,"type":790},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1623,"type":790,"marks":3019},[3020],{"type":800,"attrs":3021},{"href":3022,"uuid":48,"anchor":48,"custom":3023,"target":804,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":3025,"type":790}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":784,"attrs":3027,"content":3028},{"level":786},[3029],{"text":2982,"type":790},{"type":1512,"attrs":3031},{"id":3032,"body":3033},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[3034],{"url":7,"_uid":3035,"image":3036,"component":1524,"copyright_details":3040},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":3037,"alt":3038,"name":7,"focus":7,"title":3038,"filename":3039,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":792,"content":3042},[3043,3045,3052],{"text":3044,"type":790},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":3046,"type":790,"marks":3047},"Manny Pacquiao",[3048],{"type":800,"attrs":3049},{"href":3050,"uuid":48,"anchor":48,"custom":3051,"target":804,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":3053,"type":790},". His punches have great technique and flow well, naturally building momentum.",{"type":784,"attrs":3055,"content":3056},{"level":786},[3057],{"text":2986,"type":790},{"type":1512,"attrs":3059},{"id":3032,"body":3060},[3061],{"url":7,"_uid":3062,"image":3063,"component":1524,"copyright_details":3066},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":3064,"alt":3038,"name":7,"focus":7,"title":3038,"filename":3065,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":792,"content":3068},[3069],{"text":3070,"type":790},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":784,"attrs":3072,"content":3073},{"level":786},[3074],{"text":2990,"type":790},{"type":1512,"attrs":3076},{"id":3032,"body":3077},[3078],{"url":7,"_uid":3079,"image":3080,"component":1524,"copyright_details":3083},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":3081,"alt":3038,"name":7,"focus":7,"title":3038,"filename":3082,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":792,"content":3085},[3086,3088,3095],{"text":3087,"type":790},"In boxing movies, you will often hear boxers ‘",{"text":3089,"type":790,"marks":3090},"hiss",[3091],{"type":800,"attrs":3092},{"href":3093,"uuid":48,"anchor":48,"custom":3094,"target":804,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":3096,"type":790},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":784,"attrs":3098,"content":3099},{"level":786},[3100],{"text":3101,"type":790},"The Takeaway",{"type":792,"content":3103},[3104,3106,3113],{"text":3105,"type":790},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":3107,"type":790,"marks":3108},"breathing",[3109],{"type":800,"attrs":3110},{"href":3111,"uuid":48,"anchor":48,"custom":3112,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":3114,"type":790}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":784,"attrs":3116,"content":3117},{"level":786},[3118],{"text":1132,"type":790},{"type":792,"content":3120},[3121,3122,3127],{"text":1136,"type":790},{"text":1138,"type":790,"marks":3123},[3124],{"type":800,"attrs":3125},{"href":1142,"uuid":48,"anchor":48,"custom":3126,"target":804,"linktype":13},{},{"text":1146,"type":790},{"type":792,"content":3129},[3130],{"text":1150,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3132,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3137,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3138,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3133,"component":118,"meta_info":3134,"meta_title":7,"block_image":3135,"cover_image":3136,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":3141,"title":3142,"plugin":43,"description":3143},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":3145,"alt":3146,"name":7,"focus":7,"title":3146,"filename":3147,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1175],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":3158,"created_at":3159,"published_at":3160,"updated_at":3161,"id":3162,"uuid":3163,"content":3164,"slug":3591,"full_slug":3592,"sort_by_date":48,"position":3593,"tag_list":3594,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":3595,"first_published_at":3596,"release_id":48,"lang":60,"path":1178,"alternates":3597,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":3165,"faqs":3166,"title":3158,"topic":3187,"author":3202,"content":3224,"category":3575,"schedule":3583,"component":1160,"meta_info":3584,"cover_image":3587,"description":3586,"contributors":3590},"90b1a23d-022f-465e-be95-93419f6b1d6a",[3167,3171,3175,3179,3183],{"_uid":3168,"answer":3169,"question":3170,"component":738},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":3172,"answer":3173,"question":3174,"component":738},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":3176,"answer":3177,"question":3178,"component":738},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":3180,"answer":3181,"question":3182,"component":738},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":3184,"answer":3185,"question":3186,"component":738},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3188,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3200,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3189,"component":39,"meta_info":3197,"block_image":3198,"cover_image":3199,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3190,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3195,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3196,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3191,"component":118,"meta_info":3192,"meta_title":7,"block_image":3193,"cover_image":3194,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":3203,"created_at":3204,"published_at":3205,"updated_at":3206,"id":3207,"uuid":3208,"content":3209,"slug":3218,"full_slug":3219,"sort_by_date":48,"position":113,"tag_list":3220,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":3221,"first_published_at":3222,"release_id":48,"lang":60,"path":48,"alternates":3223,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":3210,"_uid":3211,"name":3203,"photo":3212,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":3216,"social_link_linkedin":7,"social_link_instagram":3217,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":3213,"alt":3203,"name":3214,"focus":48,"title":3203,"filename":3215,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":781,"content":3225},[3226,3230,3233,3246,3251,3256,3321,3326,3352,3357,3361,3366,3374,3386,3391,3402,3407,3418,3423,3434,3439,3451,3456,3467,3472,3492,3497,3502,3522,3527,3546,3551,3562,3566],{"type":792,"content":3227},[3228],{"text":3229,"type":790},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":792,"content":3231},[3232],{"text":3169,"type":790},{"type":1512,"attrs":3234},{"id":3235,"body":3236},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[3237],{"_uid":3238,"link":3239,"image":3241,"title":3243,"component":3245},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":3240,"linktype":13,"fieldtype":14,"cached_url":3240},"https://pin.it/2zdpNMs",{"id":3242,"alt":3243,"name":7,"focus":48,"title":3243,"filename":3244,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":784,"attrs":3247,"content":3248},{"level":786},[3249],{"text":3250,"type":790},"Top Rock Step-By-Step",{"type":784,"attrs":3252,"content":3253},{"level":834},[3254],{"text":3255,"type":790},"The Feet",{"type":843,"content":3257},[3258,3264,3284,3290,3309,3315],{"type":846,"content":3259},[3260],{"type":792,"content":3261},[3262],{"text":3263,"type":790},"Begin by starting in an athletic stance on the balls of your feet",{"type":846,"content":3265},[3266,3270],{"type":792,"content":3267},[3268],{"text":3269,"type":790},"To start, being by doing a “step out”",{"type":843,"content":3271},[3272,3278],{"type":846,"content":3273},[3274],{"type":792,"content":3275},[3276],{"text":3277,"type":790},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":846,"content":3279},[3280],{"type":792,"content":3281},[3282],{"text":3283,"type":790},"Pause for a half-second",{"type":846,"content":3285},[3286],{"type":792,"content":3287},[3288],{"text":3289,"type":790},"Return to the starting stance by performing a slight hop backward",{"type":846,"content":3291},[3292,3296],{"type":792,"content":3293},[3294],{"text":3295,"type":790},"Once returned, perform the opposite foot “step out”",{"type":843,"content":3297},[3298,3304],{"type":846,"content":3299},[3300],{"type":792,"content":3301},[3302],{"text":3303,"type":790},"Make sure the step out is in front of the opposite foot and crosses over",{"type":846,"content":3305},[3306],{"type":792,"content":3307},[3308],{"text":3283,"type":790},{"type":846,"content":3310},[3311],{"type":792,"content":3312},[3313],{"text":3314,"type":790},"Hop back to the starting position",{"type":846,"content":3316},[3317],{"type":792,"content":3318},[3319],{"text":3320,"type":790},"Continue Top Rocking for the remainder of the set",{"type":784,"attrs":3322,"content":3323},{"level":834},[3324],{"text":3325,"type":790},"The Arms",{"type":843,"content":3327},[3328,3334,3340,3346],{"type":846,"content":3329},[3330],{"type":792,"content":3331},[3332],{"text":3333,"type":790},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":846,"content":3335},[3336],{"type":792,"content":3337},[3338],{"text":3339,"type":790},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":846,"content":3341},[3342],{"type":792,"content":3343},[3344],{"text":3345,"type":790},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":846,"content":3347},[3348],{"type":792,"content":3349},[3350],{"text":3351,"type":790},"Continue using this arm motion to help with rhythm and balance",{"type":784,"attrs":3353,"content":3354},{"level":786},[3355],{"text":3356,"type":790},"Movement Key Points",{"type":792,"content":3358},[3359],{"text":3360,"type":790},"Here are some key things to focus on while performing the Top Rock:",{"type":784,"attrs":3362,"content":3363},{"level":834},[3364],{"text":3365,"type":790},"Start by swinging your arms",{"type":843,"content":3367},[3368],{"type":846,"content":3369},[3370],{"type":792,"content":3371},[3372],{"text":3373,"type":790},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1512,"attrs":3375},{"id":3376,"body":3377},"0512fb63-e304-43ea-8b4c-6583884f9e62",[3378],{"url":3379,"_uid":3380,"image":3381,"component":1524,"copyright_details":3385},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":3382,"alt":3383,"name":7,"focus":48,"title":3383,"filename":3384,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":784,"attrs":3387,"content":3388},{"level":834},[3389],{"text":3390,"type":790},"On each hop back, your arms should cross in front of your chest",{"type":1512,"attrs":3392},{"id":3376,"body":3393},[3394],{"url":3395,"_uid":3396,"image":3397,"component":1524,"copyright_details":3401},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":3398,"alt":3399,"name":7,"focus":48,"title":3399,"filename":3400,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":784,"attrs":3403,"content":3404},{"level":834},[3405],{"text":3406,"type":790},"One foot should cross at a time",{"type":1512,"attrs":3408},{"id":3376,"body":3409},[3410],{"url":3411,"_uid":3412,"image":3413,"component":1524,"copyright_details":3417},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":3414,"alt":3415,"name":7,"focus":48,"title":3415,"filename":3416,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":784,"attrs":3419,"content":3420},{"level":834},[3421],{"text":3422,"type":790},"Perform the movement by staying on the balls of your feet",{"type":1512,"attrs":3424},{"id":3376,"body":3425},[3426],{"url":3427,"_uid":3428,"image":3429,"component":1524,"copyright_details":3433},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":3430,"alt":3431,"name":7,"focus":48,"title":3431,"filename":3432,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":784,"attrs":3435,"content":3436},{"level":834},[3437],{"text":3438,"type":790},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1512,"attrs":3440},{"id":3441,"body":3442},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[3443],{"url":3444,"_uid":3445,"image":3446,"component":1524,"copyright_details":3450},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":3447,"alt":3448,"name":7,"focus":48,"title":3448,"filename":3449,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":784,"attrs":3452,"content":3453},{"level":834},[3454],{"text":3455,"type":790},"Stay loose and have fun!",{"type":1512,"attrs":3457},{"id":3376,"body":3458},[3459],{"url":3460,"_uid":3461,"image":3462,"component":1524,"copyright_details":3466},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":3463,"alt":3464,"name":7,"focus":48,"title":3464,"filename":3465,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":784,"attrs":3468,"content":3469},{"level":786},[3470],{"text":3471,"type":790},"Muscles Used",{"type":843,"content":3473},[3474,3480,3486],{"type":846,"content":3475},[3476],{"type":792,"content":3477},[3478],{"text":3479,"type":790},"Deltoids",{"type":846,"content":3481},[3482],{"type":792,"content":3483},[3484],{"text":3485,"type":790},"Core",{"type":846,"content":3487},[3488],{"type":792,"content":3489},[3490],{"text":3491,"type":790},"Calves",{"type":784,"attrs":3493,"content":3494},{"level":786},[3495],{"text":3496,"type":790},"Application",{"type":784,"attrs":3498,"content":3499},{"level":834},[3500],{"text":3501,"type":790},"For Sets",{"type":843,"content":3503},[3504,3510,3516],{"type":846,"content":3505},[3506],{"type":792,"content":3507},[3508],{"text":3509,"type":790},"Perform 3-6 sets",{"type":846,"content":3511},[3512],{"type":792,"content":3513},[3514],{"text":3515,"type":790},"12-20 repetitions each way",{"type":846,"content":3517},[3518],{"type":792,"content":3519},[3520],{"text":3521,"type":790},"Rest 30-45 seconds between sets",{"type":784,"attrs":3523,"content":3524},{"level":834},[3525],{"text":3526,"type":790},"For Time",{"type":843,"content":3528},[3529,3534,3540],{"type":846,"content":3530},[3531],{"type":792,"content":3532},[3533],{"text":3509,"type":790},{"type":846,"content":3535},[3536],{"type":792,"content":3537},[3538],{"text":3539,"type":790},"Perform for 30-90 seconds",{"type":846,"content":3541},[3542],{"type":792,"content":3543},[3544],{"text":3545,"type":790},"Rest 45-60 seconds between sets",{"type":784,"attrs":3547,"content":3548},{"level":786},[3549],{"text":3550,"type":790},"Dance Moves For Boxers",{"type":792,"content":3552},[3553,3555,3560],{"text":3554,"type":790},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":3203,"type":790,"marks":3556},[3557],{"type":800,"attrs":3558},{"href":2879,"uuid":48,"anchor":48,"custom":3559,"target":804,"linktype":13},{},{"text":3561,"type":790},". ",{"type":784,"attrs":3563,"content":3564},{"level":786},[3565],{"text":1132,"type":790},{"type":792,"content":3567},[3568,3569,3574],{"text":1136,"type":790},{"text":1138,"type":790,"marks":3570},[3571],{"type":800,"attrs":3572},{"href":1142,"uuid":48,"anchor":48,"custom":3573,"target":804,"linktype":13},{},{"text":1414,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3576,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3581,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3577,"component":118,"meta_info":3578,"meta_title":7,"block_image":3579,"cover_image":3580,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":3585,"title":3158,"plugin":43,"description":3586},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":3588,"alt":3158,"name":7,"focus":48,"title":3158,"filename":3589,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1175],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":3599,"created_at":3600,"published_at":3601,"updated_at":3602,"id":3603,"uuid":3604,"content":3605,"slug":3826,"full_slug":3827,"sort_by_date":48,"position":3828,"tag_list":3829,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":3830,"first_published_at":3831,"release_id":48,"lang":60,"path":1178,"alternates":3832,"default_full_slug":48,"translated_slugs":48},"The Making of the Intro to Muay Thai Path with Sean Fagan","2022-11-21T17:49:47.799Z","2022-12-29T17:20:21.886Z","2022-12-29T17:20:21.908Z",222986624,"a9f2c76e-9a2e-4a33-bdc7-04649eea55c8",{"_uid":3606,"faqs":3607,"title":3599,"topic":3616,"author":3631,"content":3652,"category":3808,"schedule":3816,"component":1160,"meta_info":3817,"cover_image":3821,"description":3820,"contributors":3825},"382e1682-fdac-4532-bea1-42b7032b694d",[3608,3612],{"_uid":3609,"answer":3610,"question":3611,"component":738},"dfb718ac-17f1-4fe5-893c-e184b56f195e","Professional Muay Thai fighter, trainer, and entrepreneur Sean Fagan is known as “The Muay Thai Guy” for good reason. He has fought on national Thai TV, competed on Lion Fight, won a title at Madison Square Garden, and won two amateur championships – one of which he fought with a broken arm.\n\nSean has over 300,000 subscribers on his YouTube channel, with his workouts and tutorials amassing over 31 million views. \n\nSean has trained in Thailand for 15 years, competing in 35 fights. He created The Muay Thai Guy YouTube channel over 10 years ago to share his training journey with family and friends, but it has grown to be the #1 most trusted training resource and largest Muay Thai community online.","Who is Sean Fagan \"The Muay Thai Guy\"?",{"_uid":3613,"answer":3614,"question":3615,"component":738},"a146c131-4457-48a6-87a2-44aecb9616ae","The Muay Thai Guy is introducing the FightCamp community to the Art of Eight Limbs with his Intro to Muay Thai Path only available on the FightCamp App.\n\nAs Sean Fagan says: “My mission is not only to provide you with the tools, resources, and inspiration to accomplish your Muay Thai dreams, but I also want to grow this beautiful sport so that it can change the lives of others just like it changed mine.”\n\nHaving retired from competition, Sean has focused on teaching both online and in person at his Muay Thai retreats and 2–4-week training sessions in Thailand. Now, he is sharing his expertise with the FightCamp crew, introducing fighters of all levels to the ancient art of Muay Thai.","What is the Intro to Muay Thai path on the FightCamp app?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3617,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3629,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3630,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3618,"component":39,"meta_info":3626,"block_image":3627,"cover_image":3628,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3619,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3624,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3625,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3620,"component":118,"meta_info":3621,"meta_title":7,"block_image":3622,"cover_image":3623,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":3632,"created_at":3633,"published_at":3634,"updated_at":3635,"id":3636,"uuid":3637,"content":3638,"slug":3646,"full_slug":3647,"sort_by_date":48,"position":281,"tag_list":3648,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":3649,"first_published_at":3650,"release_id":48,"lang":60,"path":48,"alternates":3651,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":3639,"_uid":3640,"name":3632,"photo":3641,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":3644,"social_link_instagram":3645,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":3642,"alt":3632,"name":3632,"focus":48,"title":3632,"filename":3643,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":781,"content":3653},[3654,3668,3689,3693,3698,3710,3714,3718,3744,3748,3752,3757,3767,3771,3775,3780,3790,3801,3805],{"type":792,"content":3655},[3656,3658,3666],{"text":3657,"type":790},"Professional Muay Thai fighter, trainer, and entrepreneur ",{"text":3659,"type":790,"marks":3660},"Sean Fagan",[3661,3665],{"type":800,"attrs":3662},{"href":3663,"uuid":48,"anchor":48,"custom":3664,"target":804,"linktype":13},"https://www.instagram.com/themuaythaiguy/",{},{"type":806},{"text":3667,"type":790}," is known as “The Muay Thai Guy” for good reason. He has fought on national Thai TV, competed on Lion Fight, won a title at Madison Square Garden, and won two amateur championships – one of which he fought with a broken arm.",{"type":792,"content":3669},[3670,3672,3680,3682,3688],{"text":3671,"type":790},"Sean has over 300,000 subscribers on his ",{"text":3673,"type":790,"marks":3674},"YouTube channel",[3675,3679],{"type":800,"attrs":3676},{"href":3677,"uuid":48,"anchor":48,"custom":3678,"target":804,"linktype":13},"https://www.youtube.com/c/MuayThaiGuySeanFagan/featured",{},{"type":806},{"text":3681,"type":790},", with his workouts and tutorials amassing over 31 million views. Now, the Muay Thai Guy is introducing the FightCamp community to the Art of Eight Limbs with his Intro to Muay Thai Path only available on the ",{"text":2846,"type":790,"marks":3683},[3684,3687],{"type":800,"attrs":3685},{"href":2850,"uuid":48,"anchor":48,"custom":3686,"target":804,"linktype":13},{},{"type":806},{"text":1074,"type":790},{"type":792,"content":3690},[3691],{"text":3692,"type":790},"As Sean says: “My mission is not only to provide you with the tools, resources, and inspiration to accomplish your Muay Thai dreams, but I also want to grow this beautiful sport so that it can change the lives of others just like it changed mine.”",{"type":784,"attrs":3694,"content":3695},{"level":786},[3696],{"text":3697,"type":790},"The Art of 8 Limbs",{"type":1512,"attrs":3699},{"id":3700,"body":3701},"3a36bc79-e28a-4190-b8c3-89fe8ca0fa2d",[3702],{"url":3703,"_uid":3704,"image":3705,"component":1524,"copyright_details":3709},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-58a2816b-eb72-43b8-a137-b66c0c86ccd1",{"id":3706,"alt":3707,"name":7,"focus":7,"title":3707,"filename":3708,"copyright":7,"fieldtype":50,"is_external_url":9},6433406,"FightCamp App Series - Intro to Muay Thai with Sean Fagan","https://a.storyblok.com/f/115220/1100x1100/e3acaeb92c/sean-fagan-fightcamp.png",[],{"type":792,"content":3711},[3712],{"text":3713,"type":790},"“Muay Thai is more than just a sport – it’s a way of life,” says Sean.",{"type":792,"content":3715},[3716],{"text":3717,"type":790},"Many liken Muay Thai to kickboxing, but movement and striking have very noticeable differences. One of the main differences is also the source of the moniker “Art of Eight Limbs” – which refers to the number of weapons a Muay Thai fighter has at their disposal:",{"type":843,"content":3719},[3720,3726,3732,3738],{"type":846,"content":3721},[3722],{"type":792,"content":3723},[3724],{"text":3725,"type":790},"2 Fists",{"type":846,"content":3727},[3728],{"type":792,"content":3729},[3730],{"text":3731,"type":790},"2 Shins",{"type":846,"content":3733},[3734],{"type":792,"content":3735},[3736],{"text":3737,"type":790},"2 Elbows",{"type":846,"content":3739},[3740],{"type":792,"content":3741},[3742],{"text":3743,"type":790},"2 Knees",{"type":792,"content":3745},[3746],{"text":3747,"type":790},"Kickboxing makes primary use of four striking points, 2 fists and 2 feet. Muay Thai fighters also use different techniques, timing, and rules in combat – some might argue they even have a bit more creative license in the ring.",{"type":792,"content":3749},[3750],{"text":3751,"type":790},"The rich tradition of Muay Thai as a discipline is steeped in cultural history, tracing its origins as far back as the 16th century. This remarkable sport has since gained increasing popularity worldwide, and Sean Fagan has quickly risen to the ranks as one of its finest trainers.",{"type":784,"attrs":3753,"content":3754},{"level":786},[3755],{"text":3756,"type":790},"Meet Your Muay Thai Instructor",{"type":1512,"attrs":3758},{"id":3700,"body":3759},[3760],{"url":3761,"_uid":3762,"image":3763,"component":1524,"copyright_details":3766},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-9d078e6a-719b-4f71-921a-7b73cbd6327a",{"id":3764,"alt":3707,"name":7,"focus":7,"title":3707,"filename":3765,"copyright":7,"fieldtype":50,"is_external_url":9},6433413,"https://a.storyblok.com/f/115220/1100x1100/2e79e1ec22/sean-fagan-x-fightcamp.png",[],{"type":792,"content":3768},[3769],{"text":3770,"type":790},"Sean has trained in Thailand for 15 years, competing in 35 fights. He created The Muay Thai Guy YouTube channel over 10 years ago to share his training journey with family and friends, but it has grown to be the #1 most trusted training resource and largest Muay Thai community online.",{"type":792,"content":3772},[3773],{"text":3774,"type":790},"Having retired from competition, Sean has focused on teaching both online and in person at his Muay Thai retreats and 2–4-week training sessions in Thailand. Now, he is sharing his expertise with the FightCamp crew, introducing fighters of all levels to the ancient art of Muay Thai.",{"type":784,"attrs":3776,"content":3777},{"level":786},[3778],{"text":3779,"type":790},"Train with the Pros",{"type":1512,"attrs":3781},{"id":3700,"body":3782},[3783],{"url":3784,"_uid":3785,"image":3786,"component":1524,"copyright_details":3789},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-308b6b7c-1738-4d8e-af73-a928ad5f25a6",{"id":3787,"alt":3707,"name":7,"focus":7,"title":3707,"filename":3788,"copyright":7,"fieldtype":50,"is_external_url":9},6433415,"https://a.storyblok.com/f/115220/1100x1100/9dead1d272/fightcamp-x-sean-fagan.png",[],{"type":792,"content":3791},[3792,3793,3799],{"text":1136,"type":790},{"text":1138,"type":790,"marks":3794},[3795,3798],{"type":800,"attrs":3796},{"href":1142,"uuid":48,"anchor":48,"custom":3797,"target":804,"linktype":13},{},{"type":806},{"text":3800,"type":790}," 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":792,"content":3802},[3803],{"text":3804,"type":790},"FightCamp members also get exclusive access to expert-led paths like Intro to Muay Thai with Sean Fagan, The Muay Thai Guy. Sean will guide you through the basics of the discipline and teach you the fighting techniques that he used to win competitions in Thailand. You are learning directly from the best.  ",{"type":792,"content":3806},[3807],{"text":1150,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3809,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3814,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3815,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3810,"component":118,"meta_info":3811,"meta_title":7,"block_image":3812,"cover_image":3813,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-11-21 00:00",{"_uid":3818,"title":3819,"plugin":43,"description":3820},"39456bf2-fc37-4565-b902-b055c514d74e","Making of Intro to Muay Thai Path with Sean Fagan | FightCamp","Professional Muay Thai fighter and trainer Sean Fagan is bringing the Art of Eight Limbs to FightCamp with his exclusive Intro to Muay Thai Path.",{"id":3822,"alt":3823,"name":7,"focus":7,"title":3823,"filename":3824,"copyright":7,"fieldtype":50,"is_external_url":9},6433418,"FightCamp App Series - Intro to Muay Thai Path with Sean Fagan","https://a.storyblok.com/f/115220/2400x990/75937dfde5/the-making-of-the-intro-to-muay-thai-path-with-sean-fagan.png",[],"the-making-of-the-intro-to-muay-thai-path-with-sean-fagan","blogs/the-making-of-the-intro-to-muay-thai-path-with-sean-fagan",-5410,[1175],"8fb22db9-8c2f-4a79-816b-e8b653d56a27","2022-11-21T19:40:45.558Z",[],{"name":3834,"created_at":3835,"published_at":3836,"updated_at":3837,"id":3838,"uuid":3839,"content":3840,"slug":4063,"full_slug":4064,"sort_by_date":48,"position":4065,"tag_list":4066,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":4067,"first_published_at":4068,"release_id":48,"lang":60,"path":1178,"alternates":4069,"default_full_slug":48,"translated_slugs":48},"Pre-Thanksgiving Workout Guide - How to Prep for a Big Meal","2022-11-17T22:47:20.178Z","2022-11-23T03:44:41.578Z","2022-11-23T03:44:41.614Z",221336064,"99b47c9f-3dc6-4079-bdf9-b3a81c06a04e",{"_uid":3841,"faqs":3842,"title":3834,"topic":3855,"author":3870,"content":3875,"category":4045,"schedule":4053,"component":1160,"meta_info":4054,"cover_image":4058,"description":4057,"contributors":4062},"d04a333a-486e-41ef-8fc0-063f4e10adfb",[3843,3847,3851],{"_uid":3844,"answer":3845,"question":3846,"component":738},"1bb3ecc9-6ff0-49ca-bfe1-6c68eb3f7138","Short answer - Yes! Why? Because it’s fun! Because it’s good for you! Because a pre-Thanksgiving workout will help you digest your big holiday meal, and combat feelings of guilt, stress, and fatigue. ","Should you exercise during Thanksgiving?",{"_uid":3848,"answer":3849,"question":3850,"component":738},"a1f569d3-f787-40fd-9f46-1c86961297f2","The holidays are special. Your holiday workout should be, too! We’re giving you ways to enjoy your time with friends, family, and food, and keep you on track with your fitness goals. \n\nStart Your Day With Movement\nThe best way to ensure you get your workout in during a busy holiday is to get it done early! If morning workouts aren’t your thing, try a gentle walk around the block first thing after you wake up to get your blood pumping. An object in motion tends to stay in motion – starting your day off with any kind of movement, no matter how brief or easy, will increase your chances of sticking to your workout goals for the day. \n\nCheck for Local Thanksgiving Day Workouts\nMany running clubs, nonprofits, and boxing gyms offer free or donation-based Thanksgiving workouts for the community. These events are often casual and social, so take the opportunity to try a workout outside of your comfort zone (Low stakes! Fun vibes!). Sometimes they ask for canned food or clothing donations for folks in need, and sometimes you just walk in ready to work out. \n\nStay Connected for Your Fitness Routine\nEven though traditional gyms might be closed for Thanksgiving, connected fitness programs are open and ready to help you fit in some Thanksgiving exercises. Online training apps, like FightCamp, are great to fit a workout in whenever and wherever you may be traveling to. So there is really no excuse to not stick to your fitness routine. \n\nEstablish the 5K Challenge\nMaintaining your fitness routine during the holidays is tricky, especially if you’re traveling. Plus, it can be hard to find “me time” when you’re with your family. So why not work out together? Challenge your family to do a 5K Turkey Trot on Thanksgiving Day — run a 5K, walk a 5K, or bike a 5K. It’s not a race (but you can make it one!), just an easy way to get outside, get your Thanksgiving workout in, and spend time with the people you’re most thankful for.","How do you work out on Thanksgiving Day?",{"_uid":3852,"answer":3853,"question":3854,"component":738},"154f01ac-c08f-4614-a72f-9c27b2cc4f42","Working out together is a healthy, invigorating way to spend time with family and build strong muscles, strong minds, and strong relationships. Thanksgiving-themed workouts are a fun activity for kids, too! Here are three zero-equipment, free Thanksgiving-themed workout ideas:\n\nSpeed Chores!\nThanksgiving means Turkey, football, pie, cooking, and…cleaning. But the hosting prep doesn’t have to be drudgery! Write out each person’s to-do list, set a timer, blast some music, and go! If you have a fitness wearable or heart rate monitor, you can make it a fun competition to see who burns the most calories!\n\nGo for a Walk or Hike\nPick a local hiking trail, hill, or park, and get the whole family out for a walk. What makes this a tradition? Make the route your Thanksgiving Day Route and mark it by ending the walk with a holiday treat like hot chocolate or homemade brown sugar cookies. \n\nTrain Together\nIf you or a family member trains in a specific sport like boxing, basketball, or dance, set aside an hour on Thanksgiving for that person to “train” the rest of the family. If you box with FightCamp, for example, teach your family the 6 basic punches and let them practice on a heavy bag or with pads. Teaching each other new skills deepens interpersonal bonds. \n\nFootball Commercial Challenge\nIf your family watches the game on Thanksgiving, you can sneak in mini-workouts during the commercials. Try an AMRAP (As Many Reps As Possible) style workout and see how many Thanksgiving exercises you can knock out before the commercial ends. Keep the workout accessible to all ages and fitness levels by sticking to simple calisthenics like push-ups, crunches, mountain climbers, and lunges/squats.","How can I make Thanksgiving fitness a holiday tradition?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3856,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3868,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3869,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3857,"component":39,"meta_info":3865,"block_image":3866,"cover_image":3867,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3858,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3863,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3859,"component":118,"meta_info":3860,"meta_title":7,"block_image":3861,"cover_image":3862,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":1214,"created_at":1215,"published_at":1216,"updated_at":1217,"id":1218,"uuid":1219,"content":3871,"slug":1229,"full_slug":1230,"sort_by_date":48,"position":392,"tag_list":3873,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":1232,"first_published_at":1233,"release_id":48,"lang":60,"path":48,"alternates":3874,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1221,"_uid":1222,"name":1214,"photo":3872,"component":771,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1226,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1227,"social_link_instagram":1228,"social_link_pinterest":7},{"id":1224,"alt":1214,"name":1214,"focus":48,"title":1214,"filename":1225,"copyright":7,"fieldtype":50},[],[],{"type":781,"content":3876},[3877,3882,3895,3900,3904,3909,3913,3918,3922,3927,3938,3943,3947,3952,3956,3961,3974,3979,3992,3997,4010,4015,4028,4033,4042],{"type":784,"attrs":3878,"content":3879},{"level":786},[3880],{"text":3881,"type":790},"Should You Exercise During Thanksgiving?",{"type":792,"content":3883},[3884,3886,3893],{"text":3885,"type":790},"Short answer - Yes! Why? Because it’s fun! Because it’s good for you! Because a pre-Thanksgiving workout will help you digest your big ",{"text":3887,"type":790,"marks":3888},"holiday meal",[3889,3892],{"type":800,"attrs":3890},{"href":3891,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",{"type":806},{"text":3894,"type":790},", and combat feelings of guilt, stress, and fatigue. ",{"type":784,"attrs":3896,"content":3897},{"level":786},[3898],{"text":3899,"type":790},"How To Work Out On Thanksgiving Day",{"type":792,"content":3901},[3902],{"text":3903,"type":790},"The holidays are special. Your holiday workout should be, too! We’re giving you ways to enjoy your time with friends, family, and food, and keep you on track with your fitness goals. ",{"type":784,"attrs":3905,"content":3906},{"level":834},[3907],{"text":3908,"type":790},"Start Your Day With Movement",{"type":792,"content":3910},[3911],{"text":3912,"type":790},"The best way to ensure you get your workout in during a busy holiday is to get it done early! If morning workouts aren’t your thing, try a gentle walk around the block first thing after you wake up to get your blood pumping. An object in motion tends to stay in motion – starting your day off with any kind of movement, no matter how brief or easy, will increase your chances of sticking to your workout goals for the day. ",{"type":784,"attrs":3914,"content":3915},{"level":834},[3916],{"text":3917,"type":790},"Check for Local Thanksgiving Day Workouts",{"type":792,"content":3919},[3920],{"text":3921,"type":790},"Many running clubs, nonprofits, and boxing gyms offer free or donation-based Thanksgiving workouts for the community. These events are often casual and social, so take the opportunity to try a workout outside of your comfort zone (Low stakes! Fun vibes!). Sometimes they ask for canned food or clothing donations for folks in need, and sometimes you just walk in ready to work out. ",{"type":784,"attrs":3923,"content":3924},{"level":834},[3925],{"text":3926,"type":790},"Stay Connected for Your Fitness Routine",{"type":792,"content":3928},[3929,3931,3936],{"text":3930,"type":790},"Even though traditional gyms might be closed for Thanksgiving, connected fitness programs are open and ready to help you fit in some Thanksgiving exercises. Online training apps, like ",{"text":1138,"type":790,"marks":3932},[3933,3935],{"type":800,"attrs":3934},{"href":2850,"uuid":48,"anchor":48,"target":804,"linktype":13},{"type":806},{"text":3937,"type":790},", are great to fit a workout in whenever and wherever you may be traveling to. So there is really no excuse to not stick to your fitness routine. ",{"type":784,"attrs":3939,"content":3940},{"level":834},[3941],{"text":3942,"type":790},"Establish the 5K Challenge",{"type":792,"content":3944},[3945],{"text":3946,"type":790},"Maintaining your fitness routine during the holidays is tricky, especially if you’re traveling. Plus, it can be hard to find “me time” when you’re with your family. So why not work out together? Challenge your family to do a 5K Turkey Trot on Thanksgiving Day — run a 5K, walk a 5K, or bike a 5K. It’s not a race (but you can make it one!), just an easy way to get outside, get your Thanksgiving workout in, and spend time with the people you’re most thankful for.",{"type":784,"attrs":3948,"content":3949},{"level":786},[3950],{"text":3951,"type":790},"Make Thanksgiving Fitness a Holiday Tradition",{"type":792,"content":3953},[3954],{"text":3955,"type":790},"Working out together is a healthy, invigorating way to spend time with family and build strong muscles, strong minds, and strong relationships. Thanksgiving-themed workouts are a fun activity for kids, too! Here are three zero-equipment, free Thanksgiving-themed workout ideas:",{"type":784,"attrs":3957,"content":3958},{"level":834},[3959],{"text":3960,"type":790},"Speed Chores!",{"type":792,"content":3962},[3963,3965,3972],{"text":3964,"type":790},"Thanksgiving means Turkey, football, pie, ",{"text":3966,"type":790,"marks":3967},"cooking",[3968,3971],{"type":800,"attrs":3969},{"href":3970,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"type":806},{"text":3973,"type":790},", and…cleaning. But the hosting prep doesn’t have to be drudgery! Write out each person’s to-do list, set a timer, blast some music, and go! If you have a fitness wearable or heart rate monitor, you can make it a fun competition to see who burns the most calories!",{"type":784,"attrs":3975,"content":3976},{"level":834},[3977],{"text":3978,"type":790},"Go for a Walk or Hike",{"type":792,"content":3980},[3981,3983,3990],{"text":3982,"type":790},"Pick a local hiking trail, hill, or park, and get the whole family out for a walk. What makes this a tradition? Make the route your Thanksgiving Day Route and mark it by ending the walk with a holiday treat like hot chocolate or homemade ",{"text":3984,"type":790,"marks":3985},"brown sugar cookies",[3986,3989],{"type":800,"attrs":3987},{"href":3988,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/tis-the-season-to-be-healthy-holiday-snacks",{"type":806},{"text":3991,"type":790},". ",{"type":784,"attrs":3993,"content":3994},{"level":834},[3995],{"text":3996,"type":790},"Train Together",{"type":792,"content":3998},[3999,4001,4008],{"text":4000,"type":790},"If you or a family member trains in a specific sport like boxing, basketball, or dance, set aside an hour on Thanksgiving for that person to “train” the rest of the family. If you box with FightCamp, for example, teach your family the ",{"text":4002,"type":790,"marks":4003},"6 basic punches",[4004,4007],{"type":800,"attrs":4005},{"href":4006,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches",{"type":806},{"text":4009,"type":790}," and let them practice on a heavy bag or with pads. Teaching each other new skills deepens interpersonal bonds. ",{"type":784,"attrs":4011,"content":4012},{"level":834},[4013],{"text":4014,"type":790},"Football Commercial Challenge",{"type":792,"content":4016},[4017,4019,4026],{"text":4018,"type":790},"If your family watches the game on Thanksgiving, you can sneak in mini-workouts during the commercials. Try an ",{"text":4020,"type":790,"marks":4021},"AMRAP",[4022,4025],{"type":800,"attrs":4023},{"href":4024,"uuid":48,"anchor":48,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"type":806},{"text":4027,"type":790}," (As Many Reps As Possible) style workout and see how many Thanksgiving exercises you can knock out before the commercial ends. Keep the workout accessible to all ages and fitness levels by sticking to simple calisthenics like push-ups, crunches, mountain climbers, and lunges/squats.",{"type":784,"attrs":4029,"content":4030},{"level":786},[4031],{"text":4032,"type":790},"Stay Fit Like a Fighter on Thanksgiving Day",{"type":792,"content":4034},[4035,4036,4041],{"text":1136,"type":790},{"text":1138,"type":790,"marks":4037},[4038,4040],{"type":800,"attrs":4039},{"href":1142,"uuid":48,"anchor":48,"target":804,"linktype":13},{"type":806},{"text":2094,"type":790},{"type":792,"content":4043},[4044],{"text":1150,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4046,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4051,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4052,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4047,"component":118,"meta_info":4048,"meta_title":7,"block_image":4049,"cover_image":4050,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-11-18 00:00",{"_uid":4055,"title":4056,"plugin":43,"description":4057},"8818fee4-bb2d-49eb-ad09-b60006b7495d","Pre-Thanksgiving Workout Guide | FightCamp","Thanksgiving is about enjoying time with family, friends, food, & fitness?! Follow our tips for sticking with your workout goals if you're home or traveling. ",{"id":4059,"alt":4060,"name":7,"focus":7,"title":4060,"filename":4061,"copyright":7,"fieldtype":50,"is_external_url":9},6410717,"FightCamp - Pre-Thanksgiving Workout Guide","https://a.storyblok.com/f/115220/2400x990/7eba29035d/pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal.png",[],"pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal","blogs/pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal",-5400,[1175],"2b83f674-ac85-4058-af77-ee4f4547fcfd","2022-11-18T14:50:09.235Z",[],{"name":4071,"created_at":4072,"published_at":4073,"updated_at":4074,"id":4075,"uuid":4076,"content":4077,"slug":4516,"full_slug":4517,"sort_by_date":48,"position":4518,"tag_list":4519,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":4520,"first_published_at":4073,"release_id":48,"lang":60,"path":1178,"alternates":4521,"default_full_slug":48,"translated_slugs":48},"How To Do Glute Floor Bridges | Proper Technique","2022-05-25T17:13:46.537Z","2022-11-16T14:43:24.542Z","2022-11-16T14:43:24.580Z",141395304,"b7b6e7fa-86af-4ece-91a1-4eb5c2690328",{"_uid":4078,"faqs":4079,"title":4071,"topic":4104,"author":4119,"content":4143,"category":4500,"schedule":4508,"component":1160,"meta_info":4509,"cover_image":4512,"description":4511,"contributors":4515},"60d827a8-3ef7-4c9a-b526-78f7032d8d03",[4080,4084,4088,4092,4096,4100],{"_uid":4081,"answer":4082,"question":4083,"component":738},"57bf6bf9-5655-4fdb-8f05-0caafabd5860","One of the tell-tale signs of a seasoned athlete is to look at their posterior chain. The posterior chain, or the musculature on the back half of the body, is often an area that far too many neglect. Athletes who excel at their sport know this and make sure to work harder on the backside. One of the best muscles to elevate your athleticism and strengthen your posterior chain is the glutes.\n\nStrong glutes help an athlete improve their power, quickness, and strength. While most lower body exercises favor the quads and hamstrings, there is one particular movement that does a great job at isolating the glutes: the glute floor bridge. Here we break it down for you.","Why are glute floor bridges important in exercise?",{"_uid":4085,"answer":4086,"question":4087,"component":738},"da7c110c-b637-421a-8680-3262309ea999","To properly perform glute floor bridges, follow these steps:\n-Begin lying on the ground on your back, with your arms out at 90 degrees, and your feet flat on the ground with your knees bent at 90 degrees\n-Focus on squeezing your glutes and keeping them engaged throughout the entire movement\n-This is your starting position\n-Begin the movement by driving your heels into the ground\n-Slowly lift your rear off the ground upwards until your body is in a straight line\n-Pause for two seconds\n-Slowly lower your rear back to the ground, vertebrae by vertebrae\n-Continue this motion for the remainder of the set","How do you perform glute floor bridges properly?",{"_uid":4089,"answer":4090,"question":4091,"component":738},"6be702ba-f85b-4bf3-81d8-b562452a28e7","Here are some key things to focus on while performing Glute Floor Bridges:\n-Start off with a flat back\n  -Your hand should not be able to slide underneath your lower back\n-Keep your palms flat on the floor\n  -This provides stability for the exercise\n-Feet should be shoulder-width apart\n-Drive through your heels while lifting\n-Lift your hips towards the ceiling\n-Make sure to keep your feet flat on the floor at the top of the hip lift movement\n-Squeeze your glutes throughout the entire exercise\n-Keep your core tight at the top of the movement\n-Drive through your heels to lift upward\n","What are the key movement points for performing glute floor bridges?",{"_uid":4093,"answer":4094,"question":4095,"component":738},"cedc2e24-cd92-468e-ba38-f23eca20d065","Here is the breathing pattern for performing glute floor bridges:\n-Breath out while raising your hips\n-Breath in while slowly lowering your hips","What is the proper breathing pattern when performing glute floor bridges?",{"_uid":4097,"answer":4098,"question":4099,"component":738},"eaf03a40-eb5b-4ccd-a289-7d2d9701622d","When you perform glute floor bridges, you use these muscles:\n-Glutes\n-Core\n-Hamstrings","What muscles do you use when you perform glute floor bridges?",{"_uid":4101,"answer":4102,"question":4103,"component":738},"2deac900-95db-43ec-ba09-fd8313c4adab","For Sets\n-Perform 3 - 6 sets\n-12 - 20 repetitions\n-Rest for 30 - 45 seconds between sets\n\nFor Time\n-Perform 3 - 6 sets\n-Perform for 30 - 90 seconds\n-Rest for 45 - 60 seconds between sets","How should you perform glute floor bridges?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":4105,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":4117,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":4118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":4106,"component":39,"meta_info":4114,"block_image":4115,"cover_image":4116,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4107,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4112,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4113,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4108,"component":118,"meta_info":4109,"meta_title":7,"block_image":4110,"cover_image":4111,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":4120,"created_at":4121,"published_at":4122,"updated_at":4123,"id":4124,"uuid":4125,"content":4126,"slug":4137,"full_slug":4138,"sort_by_date":48,"position":446,"tag_list":4139,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":4140,"first_published_at":4141,"release_id":48,"lang":60,"path":48,"alternates":4142,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":4127,"_uid":4128,"name":4120,"photo":4129,"component":771,"social_link_tiktok":4133,"social_link_twitter":4134,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":4135,"social_link_linkedin":7,"social_link_instagram":4136,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":4130,"alt":4120,"name":4131,"focus":48,"title":4120,"filename":4132,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":781,"content":4144},[4145,4149,4153,4165,4170,4222,4226,4230,4235,4243,4255,4260,4268,4279,4284,4292,4303,4308,4319,4324,4335,4340,4351,4356,4367,4372,4383,4388,4402,4406,4425,4429,4433,4453,4457,4476,4481,4485,4489,4497],{"type":792,"content":4146},[4147],{"text":4148,"type":790},"One of the tell-tale signs of a seasoned athlete is to look at their posterior chain. The posterior chain, or the musculature on the back half of the body, is often an area that far too many neglect. Athletes who excel at their sport know this and make sure to work harder on the backside. One of the best muscles to elevate your athleticism and strengthen your posterior chain is the glutes.",{"type":792,"content":4150},[4151],{"text":4152,"type":790},"Strong glutes help an athlete improve their power, quickness, and strength. While most lower body exercises favor the quads and hamstrings, there is one particular movement that does a great job at isolating the glutes: the glute floor bridge. Here we break it down for you.",{"type":1512,"attrs":4154},{"id":4155,"body":4156},"7dc1532b-2311-4ea9-a55c-98d49676a68d",[4157],{"_uid":4158,"link":4159,"image":4161,"title":4163,"component":3245},"i-4e38cf00-1ce1-4363-95b8-4020441f5874",{"id":7,"url":4160,"linktype":13,"fieldtype":14,"cached_url":4160},"https://youtu.be/lfUOt_HlVb4",{"id":4162,"alt":4163,"name":7,"focus":48,"title":4163,"filename":4164,"copyright":7,"fieldtype":50},4949350,"Glute Floor Bridge | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/974ec87939/glute_floor_bridges.png",{"type":784,"attrs":4166,"content":4167},{"level":786},[4168],{"text":4169,"type":790},"Glute Floor Bridges",{"type":843,"content":4171},[4172,4192,4198,4204,4210,4216],{"type":846,"content":4173},[4174,4178],{"type":792,"content":4175},[4176],{"text":4177,"type":790},"Begin lying on the ground on your back, with your arms out at 90 degrees, and your feet flat on the ground with your knees bent at 90 degrees",{"type":843,"content":4179},[4180,4186],{"type":846,"content":4181},[4182],{"type":792,"content":4183},[4184],{"text":4185,"type":790},"Focus on squeezing your glutes and keeping them engaged throughout the entire movement",{"type":846,"content":4187},[4188],{"type":792,"content":4189},[4190],{"text":4191,"type":790},"This is your starting position",{"type":846,"content":4193},[4194],{"type":792,"content":4195},[4196],{"text":4197,"type":790},"Begin the movement by driving your heels into the ground",{"type":846,"content":4199},[4200],{"type":792,"content":4201},[4202],{"text":4203,"type":790},"Slowly lift your rear off the ground upwards until your body is in a straight line",{"type":846,"content":4205},[4206],{"type":792,"content":4207},[4208],{"text":4209,"type":790},"Pause for two seconds",{"type":846,"content":4211},[4212],{"type":792,"content":4213},[4214],{"text":4215,"type":790},"Slowly lower your rear back to the ground, vertebrae by vertebrae",{"type":846,"content":4217},[4218],{"type":792,"content":4219},[4220],{"text":4221,"type":790},"Continue this motion for the remainder of the set",{"type":784,"attrs":4223,"content":4224},{"level":786},[4225],{"text":3356,"type":790},{"type":792,"content":4227},[4228],{"text":4229,"type":790},"Here are some key things to focus on while performing Glute Floor Bridges:",{"type":784,"attrs":4231,"content":4232},{"level":834},[4233],{"text":4234,"type":790},"Start off with a flat back",{"type":843,"content":4236},[4237],{"type":846,"content":4238},[4239],{"type":792,"content":4240},[4241],{"text":4242,"type":790},"Your hand should not be able to slide underneath your lower 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Ceiling","https://a.storyblok.com/f/115220/700x1100/cf96ac6121/lift_hips_toward_ceiling.png",[],{"type":784,"attrs":4320,"content":4321},{"level":834},[4322],{"text":4323,"type":790},"Make sure to keep your feet flat on the floor at the top of the hip lift movement",{"type":1512,"attrs":4325},{"id":4245,"body":4326},[4327],{"url":4328,"_uid":4329,"image":4330,"component":1524,"copyright_details":4334},{"id":7,"url":7,"linktype":1518,"fieldtype":14,"cached_url":7},"i-49e59759-fc9d-4b11-a954-aedb65d9303e",{"id":4331,"alt":4332,"name":7,"focus":48,"title":4332,"filename":4333,"copyright":7,"fieldtype":50},4949217,"Feet Flat On Floor","https://a.storyblok.com/f/115220/700x1100/cf8d021201/feet_flat_on_floor.png",[],{"type":784,"attrs":4336,"content":4337},{"level":834},[4338],{"text":4339,"type":790},"Squeeze your glutes throughout the entire 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One way to ensure that you can be explosive inside and outside of the ring is to make sure that you have strong glutes. Weight training isn’t always going to be an option, so glute floor bridges are a great bodyweight exercise that you can perform to make sure your posterior chain is strong and ready to fight. 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