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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":2246,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":2238,"full_slug":2239,"sort_by_date":48,"position":2240,"tag_list":2241,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":2243,"first_published_at":2244,"release_id":48,"lang":60,"path":48,"alternates":2245,"default_full_slug":48,"translated_slugs":48},"10 Yoga Poses For Boxers and Kickboxers","2021-08-02T18:42:18.527Z","2023-01-02T19:34:37.482Z","2023-01-02T19:34:37.540Z",64125867,"bdef835d-ce1a-4a3b-a8df-4aeb861b8e8b",{"_uid":664,"faqs":665,"title":719,"topic":720,"author":735,"content":759,"category":2218,"schedule":2226,"component":2227,"meta_info":2228,"cover_image":2232,"description":2235,"contributors":2236,"email_capture":2237},"a299fab6-7ab5-4166-93e1-9531f0934b07",[666,671,675,679,683,687,691,695,699,703,707,711,715],{"_uid":667,"answer":668,"question":669,"component":670},"eae9bb51-1de3-4130-b709-6c2a0a2dc957","Here are 10 yoga poses for boxers and kickboxers: Downward Facing Dog (Adho Mukha Svanasana), Low Lunge (Anjaneyasana), Side Plank (Vasisthasana), Cobra Pose (Bhujangasana), Locust Pose (Salabhasana), Bridge Pose (Setu Bandha Sarvangasana), Cow Face Pose (Gomukasana), Cat Pose (Marjaryasana), Cow Pose (Bitilasana), Child’s Pose (Balasana)","What are yoga poses for boxers and kickboxers?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4a450240-3ea1-4cde-8fe7-1e0ea8092696","Yoga increases flexibility, improves balance, builds strength, regulates breathing, and calms the mind.","Why is yoga important?",{"_uid":676,"answer":677,"question":678,"component":670},"aba1927b-7b15-415d-b868-7f5d2598c4ca","Yes! Adding yoga to your boxing/kickboxing training can level up your fighting abilities while helping decrease the risk of injury.","Do boxers do yoga?",{"_uid":680,"answer":681,"question":682,"component":670},"d39cd585-28d8-4528-a671-a813ce30c3b3","Begin on your hands and knees. Tuck your toes and lift your hips. Place your feet hip-width apart or wider with your toes pointed straight ahead. As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps. If your spine starts to round, keep a slight bend in your knees. Lift your sits bones toward the sky and lengthen your back and sides. Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide. Press down through the base of your thumb and index finger, reducing any weight in your wrists. Straighten your arms, draw your forearms in, and lift away from the mat. Rotate your upper arms out and slide your shoulders down your back. Keep your neck long and align your ears between your upper arms. Gaze toward your belly button. Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding. Continue to breathe and hold for 20 seconds","Downward Facing Dog (Adho Mukha Svanasana)",{"_uid":684,"answer":685,"question":686,"component":670},"78d96775-41ec-4e85-94d1-ef8437b6df03","Strengthens the legs and core while improving balance. Begin in Downward Facing Dog - Step one foot forward and stack your front knee directly above your front ankle. Place your back knee down on the mat and slide your knee back so it is behind your sits bone. Draw your chest forward and broaden your collarbones, interlace your fingers on your front knee, and straighten your arms to lift your chest. Drop your tailbone down, lift your lower belly up to draw your hips toward your face, and lift your pelvis off of your front thigh. Sweep your arms overhead and bring your biceps by your ears. Reach up through the sides of your waist. Gaze directly ahead or up toward your thumbs. Hold for 20 seconds. Repeat on the other side. Modification: If you have any knee pain, you may place a folded blanket or towel underneath your knee for support.","Low Lunge (Anjaneyasana)",{"_uid":688,"answer":689,"question":690,"component":670},"79eaa734-c132-4332-a390-91451af15541","Strengthens the wrists, arms, shoulders, and obliques while improving balance. Start in plank pose and step your feet together. Spin to the outside edge of one foot and stack your other foot directly on top of it with your feet flexed. Stack your bottom wrist directly under your bottom shoulder. Extend your top arm up and create a long line from your fingertips down through your bottom wrist. Draw your shoulder blades apart and reach your arms away from each other. Press into the floor with your bottom hand. Draw your front ribs down and your belly towards your spine. Lengthen your tailbone towards your heels. Stack your top hip directly above your bottom hip and make sure to avoid any backbend. Gaze up towards your top thumb. Hold for 15-30 seconds. Repeat on the other side. Modification: If you have wrist, shoulder, or elbow injuries or pain, you can place your bottom knee on the mat directly under your bottom hip or rest your bottom forearm on the mat.","Side Plank (Vasisthasana)",{"_uid":692,"answer":693,"question":694,"component":670},"43ac4d51-39b5-4ffc-aca6-06b7e10de1c8","Stretches and strengthens the abdominals and lower back muscles. Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor. Engage your quadriceps and continue to press the tops of your feet into the floor. Place your hands by your lower ribs and align your wrists underneath your elbows. Hug your elbows into your sides, roll your shoulders down your back, and lift your chest. Spread through your collarbones. Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long. Hold for 10 seconds, Slowly release down to the mat","Cobra Pose (Bhujangasana)",{"_uid":696,"answer":697,"question":698,"component":670},"a996298a-880b-42fc-b75e-693a027cbccd","Strengthens and stretches the upper and lower back, chest, arms, and legs. Lay flat on your stomach. Extend your arms down by your sides, palms facing upwards, and stretch your fingertips toward the back of the mat. Roll your shoulders back, expanding your collarbones, and lift your chest. Lift your legs together and press your pubic bone down towards the floor, lengthening your tailbone towards your heels. Feel the extension from the top of your head, through your body, and down to your feet. Relax your glutes, Hold for two (2) deep breaths. Relax your body and repeat three (3) times. For an added challenge, you can extend your arms out straight in front of you.","Locust Pose (Salabhasana)",{"_uid":700,"answer":701,"question":702,"component":670},"49a44bd4-ae2f-4ec7-a159-5c4a87c9da8e","Stretches the chest, neck, shoulders, and back while strengthening the glutes. Begin on your back and place the soles of your feet on the floor, hip-width apart. Point your toes ahead--the outside edges of your feet should be parallel to the edges of your mat. Press into your feet and lift your hips. Interlace your hands under your back and press your upper arms, forearms, and outer wrists into the floor. If your shoulders are tight and you are unable to press your upper arms down, keep your arms down by your sides instead. Keep your knees forward and parallel, feel the squeeze in your glutes, and lengthen your tailbone towards your heels. Draw your shoulders under your chest and lift your shoulder blades out through your heart. Gaze toward the sky and be sure not to turn your neck. Hold for 20 seconds. Slowly lower back down to the mat","Bridge Pose (Setu Bandha Sarvangasana)",{"_uid":704,"answer":705,"question":706,"component":670},"638c0dad-a725-419f-9603-80bc2211ab89","Stretches the shoulders and hips. Start on all fours and cross one knee in front of the other. Lean forward and draw your inner thighs toward each other. Spread your feet wider than your hips. Sit your hips between your heels and press the tops of your feet into the floor. Your feet should point toward the back of the mat. Press down through your sits bones, lift both sides of your waist, and draw your ribs down. Lift the crown of your head towards the ceiling and keep your chin parallel to the floor. Release your shoulders down your back. Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades. Bring your opposite arm behind you and spin your palm to face the back of the room. Bend at your elbow and reach for your top hand. Grasp your fingers and hold. Press the back of your head into your top forearm and elbow as your shoulder moves back and down. Keep your gaze ahead and hold for 15-30 seconds. Repeat on the other side. Modifications: If you have hip, knee, or lower back pain, place a block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap between your hands if you are unable to connect your fingers.","Cow Face Pose (Gomukasana)",{"_uid":708,"answer":709,"question":710,"component":670},"a5b84ee1-87a4-4e4f-a83c-cb7c676dc76f","Stretches the abdominal, neck, and back muscles. Begin on all fours and press your hands into the ground. Round your back towards the sky and lift the sides of your waist away from the floor. Draw your lower belly toward your spine and tuck your tailbone under. Keep the sides of your neck long and allow your head to hang towards the floor. Spread your shoulder blades apart. Hold for 15 seconds","Cat Pose (Marjaryasana)",{"_uid":712,"answer":713,"question":714,"component":670},"14e577d8-db4f-4d73-84c3-1b093988a35f","Stretches the abdominal, neck, and back muscles. Begin on all fours with your wrists underneath your shoulders, your knees underneath your hips, and the tops of your feet pressed against the mat. Press down through your palms and simultaneously lift your chest and your tailbone toward the sky. Draw down through your shoulder blades and slide your shoulders down your back. As your stomach draws down toward the floor, gaze up and keep your spine long. Hold for 15 seconds. Variation: For an added stretch variation and flow, you can cycle through Cat Pose and Cow Pose, rhythmically with your breath.","Cow Pose (Bitilasana)",{"_uid":716,"answer":717,"question":718,"component":670},"072be1e7-7888-4236-b770-3411a87a6643","Stretches lower back, thighs, shoulders, and arms. From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply. Hold this pose for as long as you’d like","Child’s Pose (Balasana)","10 Yoga Poses for Boxers and Kickboxers",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":721,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":733,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":722,"component":39,"meta_info":730,"block_image":731,"cover_image":732,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":723,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":728,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":724,"component":118,"meta_info":725,"meta_title":7,"block_image":726,"cover_image":727,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":736,"created_at":737,"published_at":738,"updated_at":739,"id":740,"uuid":741,"content":742,"slug":752,"full_slug":753,"sort_by_date":48,"position":227,"tag_list":754,"is_startpage":9,"parent_id":755,"meta_data":48,"group_id":756,"first_published_at":757,"release_id":48,"lang":60,"path":48,"alternates":758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Sarah Pitman","2021-09-10T15:36:41.237Z","2022-02-08T23:29:39.442Z","2022-02-08T23:29:39.463Z",71000011,"93e4b7bd-5831-46c1-b1e3-c59763e4f2cc",{"bio":743,"_uid":744,"name":736,"photo":745,"component":749,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":750,"social_link_instagram":751,"social_link_pinterest":7},"Sarah Pitman is the Blog Coordinator at FightCamp. She manages digital marketing accounts for fitness companies, & is a runner, yogi, & traveler. She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":746,"alt":736,"name":747,"focus":48,"title":736,"filename":748,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","author","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],65634443,"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],{"type":760,"content":761},"doc",[762,772,779,786,792,805,817,824,958,969,978,985,1022,1114,1121,1132,1141,1148,1168,1277,1284,1295,1304,1311,1318,1392,1403,1412,1419,1426,1500,1507,1518,1527,1534,1554,1647,1658,1667,1674,1681,1819,1826,1837,1846,1853,1860,1916,1927,1936,1943,1950,1996,2003,2014,2023,2030,2037,2093,2128,2177,2182],{"type":763,"content":764},"paragraph",[765],{"text":766,"type":767,"marks":768},"Yoga increases flexibility, improves balance, builds strength, regulates breathing, and calms the mind. Yoga is now making its way into the boxing ring as more professional fighters are taking their workouts to the mat--but this time, the yoga mat. Adding yoga to your boxing/kickboxing training can level up your fighting abilities while helping decrease the risk of injury.","text",[769],{"type":770,"attrs":771},"styled",{"class":7},{"type":763,"content":773},[774],{"text":775,"type":767,"marks":776},"Here are ten (10) yoga poses for boxers and kickboxers that are great before and after hitting the bag--plus how they can strengthen and benefit your boxing training.",[777],{"type":770,"attrs":778},{"class":7},{"type":763,"content":780},[781],{"text":782,"type":767,"marks":783},"None of these poses should cause any pain or discomfort. If you do experience pain at any time, slowly exit the pose and move on.",[784],{"type":770,"attrs":785},{"class":7},{"type":787,"attrs":788,"content":790},"heading",{"level":789},2,[791],{"text":657,"type":767},{"type":787,"attrs":793,"content":795},{"level":794},3,[796,800],{"text":682,"type":767,"marks":797},[798],{"type":770,"attrs":799},{"class":7},{"type":801,"marks":802},"hard_break",[803],{"type":770,"attrs":804},{"class":7},{"type":806,"attrs":807},"blok",{"id":808,"body":809},"04028cff-7ca7-40db-9ee1-07b3cabcdd33",[810],{"_uid":811,"image":812,"component":816},"i-8e9cedbd-b585-4c2c-b0b9-f543f54e17ce",{"id":813,"alt":814,"name":7,"focus":48,"title":814,"filename":815,"copyright":7,"fieldtype":50},3396329,"Shanie Smash Doing a Downward Facing Dog","https://a.storyblok.com/f/115220/1380x700/f2dacf4e2a/downward_facing_dog.jpg","content_image",{"type":787,"attrs":818,"content":819},{"level":794},[820],{"type":801,"marks":821},[822],{"type":770,"attrs":823},{"class":7},{"type":825,"content":826},"bullet_list",[827,837,846,855,875,895,904,913,922,931,940,949],{"type":828,"content":829},"list_item",[830],{"type":763,"content":831},[832],{"text":833,"type":767,"marks":834},"Begin on your hands and knees",[835],{"type":770,"attrs":836},{"class":7},{"type":828,"content":838},[839],{"type":763,"content":840},[841],{"text":842,"type":767,"marks":843},"Tuck your toes and lift your hips",[844],{"type":770,"attrs":845},{"class":7},{"type":828,"content":847},[848],{"type":763,"content":849},[850],{"text":851,"type":767,"marks":852},"Place your feet hip-width apart or wider with your toes pointed straight 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",[1539],{"type":770,"attrs":1540},{"class":7},{"text":1542,"type":767,"marks":1543},"glutes",[1544,1548],{"type":996,"attrs":1545},{"href":1546,"uuid":48,"anchor":48,"custom":1547,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{},{"type":770,"attrs":1549},{"class":7},{"text":1018,"type":767,"marks":1551},[1552],{"type":770,"attrs":1553},{"class":7},{"type":825,"content":1555},[1556,1565,1574,1583,1603,1612,1621,1630,1638],{"type":828,"content":1557},[1558],{"type":763,"content":1559},[1560],{"text":1561,"type":767,"marks":1562},"Begin on your back and place the soles of your feet on the floor, hip-width apart",[1563],{"type":770,"attrs":1564},{"class":7},{"type":828,"content":1566},[1567],{"type":763,"content":1568},[1569],{"text":1570,"type":767,"marks":1571},"Point your toes ahead--the outside edges of your feet should be parallel to the edges of your mat",[1572],{"type":770,"attrs":1573},{"class":7},{"type":828,"content":1575},[1576],{"type":763,"content":1577},[1578],{"text":1579,"type":767,"marks":1580},"Press into your feet and lift your hips",[1581],{"type":770,"attrs":1582},{"class":7},{"type":828,"content":1584},[1585,1592],{"type":763,"content":1586},[1587],{"text":1588,"type":767,"marks":1589},"Interlace your hands under your back and press your upper arms, forearms, and outer wrists into the floor",[1590],{"type":770,"attrs":1591},{"class":7},{"type":825,"content":1593},[1594],{"type":828,"content":1595},[1596],{"type":763,"content":1597},[1598],{"text":1599,"type":767,"marks":1600},"If your shoulders are tight and you are unable to press your upper arms down, keep your arms down by your sides instead",[1601],{"type":770,"attrs":1602},{"class":7},{"type":828,"content":1604},[1605],{"type":763,"content":1606},[1607],{"text":1608,"type":767,"marks":1609},"Keep your knees forward and parallel, feel the squeeze in your glutes, and lengthen your tailbone towards your heels",[1610],{"type":770,"attrs":1611},{"class":7},{"type":828,"content":1613},[1614],{"type":763,"content":1615},[1616],{"text":1617,"type":767,"marks":1618},"Draw your shoulders under your chest and lift your shoulder blades out through your heart",[1619],{"type":770,"attrs":1620},{"class":7},{"type":828,"content":1622},[1623],{"type":763,"content":1624},[1625],{"text":1626,"type":767,"marks":1627},"Gaze toward the sky and be sure not to turn your neck",[1628],{"type":770,"attrs":1629},{"class":7},{"type":828,"content":1631},[1632],{"type":763,"content":1633},[1634],{"text":1101,"type":767,"marks":1635},[1636],{"type":770,"attrs":1637},{"class":7},{"type":828,"content":1639},[1640],{"type":763,"content":1641},[1642],{"text":1643,"type":767,"marks":1644},"Slowly lower back down to the mat",[1645],{"type":770,"attrs":1646},{"class":7},{"type":787,"attrs":1648,"content":1649},{"level":794},[1650,1654],{"text":706,"type":767,"marks":1651},[1652],{"type":770,"attrs":1653},{"class":7},{"type":801,"marks":1655},[1656],{"type":770,"attrs":1657},{"class":7},{"type":806,"attrs":1659},{"id":808,"body":1660},[1661],{"_uid":1662,"image":1663,"component":816},"i-6ea91697-72d8-4aad-a981-41d241233088",{"id":1664,"alt":1665,"name":7,"focus":48,"title":1665,"filename":1666,"copyright":7,"fieldtype":50},3396341,"Shanie Smash Doing a Cow Face Pose","https://a.storyblok.com/f/115220/1380x700/ced39170d7/cow_face_pose.jpg",{"type":787,"attrs":1668,"content":1669},{"level":794},[1670],{"type":801,"marks":1671},[1672],{"type":770,"attrs":1673},{"class":7},{"type":763,"content":1675},[1676],{"text":1677,"type":767,"marks":1678},"Stretches the shoulders and hips. ",[1679],{"type":770,"attrs":1680},{"class":7},{"type":825,"content":1682},[1683,1692,1701,1710,1730,1739,1748,1757,1766,1775,1784,1793,1802,1811],{"type":828,"content":1684},[1685],{"type":763,"content":1686},[1687],{"text":1688,"type":767,"marks":1689},"Start on all fours and cross one knee in front of the other",[1690],{"type":770,"attrs":1691},{"class":7},{"type":828,"content":1693},[1694],{"type":763,"content":1695},[1696],{"text":1697,"type":767,"marks":1698},"Lean forward and draw your inner thighs toward each other",[1699],{"type":770,"attrs":1700},{"class":7},{"type":828,"content":1702},[1703],{"type":763,"content":1704},[1705],{"text":1706,"type":767,"marks":1707},"Spread your feet wider than your hips",[1708],{"type":770,"attrs":1709},{"class":7},{"type":828,"content":1711},[1712,1719],{"type":763,"content":1713},[1714],{"text":1715,"type":767,"marks":1716},"Sit your hips between your heels and press the tops of your feet into the floor",[1717],{"type":770,"attrs":1718},{"class":7},{"type":825,"content":1720},[1721],{"type":828,"content":1722},[1723],{"type":763,"content":1724},[1725],{"text":1726,"type":767,"marks":1727},"Your feet should point toward the back of the mat",[1728],{"type":770,"attrs":1729},{"class":7},{"type":828,"content":1731},[1732],{"type":763,"content":1733},[1734],{"text":1735,"type":767,"marks":1736},"Press down through your sits bones, lift both sides of your waist, and draw your ribs down",[1737],{"type":770,"attrs":1738},{"class":7},{"type":828,"content":1740},[1741],{"type":763,"content":1742},[1743],{"text":1744,"type":767,"marks":1745},"Lift the crown of your head towards the ceiling and keep your chin parallel to the floor",[1746],{"type":770,"attrs":1747},{"class":7},{"type":828,"content":1749},[1750],{"type":763,"content":1751},[1752],{"text":1753,"type":767,"marks":1754},"Release your shoulders down your back",[1755],{"type":770,"attrs":1756},{"class":7},{"type":828,"content":1758},[1759],{"type":763,"content":1760},[1761],{"text":1762,"type":767,"marks":1763},"Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades",[1764],{"type":770,"attrs":1765},{"class":7},{"type":828,"content":1767},[1768],{"type":763,"content":1769},[1770],{"text":1771,"type":767,"marks":1772},"Bring your opposite arm behind you and spin your palm to face the back of the room",[1773],{"type":770,"attrs":1774},{"class":7},{"type":828,"content":1776},[1777],{"type":763,"content":1778},[1779],{"text":1780,"type":767,"marks":1781},"Bend at your elbow and reach for your top hand",[1782],{"type":770,"attrs":1783},{"class":7},{"type":828,"content":1785},[1786],{"type":763,"content":1787},[1788],{"text":1789,"type":767,"marks":1790},"Grasp your fingers and hold",[1791],{"type":770,"attrs":1792},{"class":7},{"type":828,"content":1794},[1795],{"type":763,"content":1796},[1797],{"text":1798,"type":767,"marks":1799},"Press the back of your head into your top forearm and elbow as your shoulder moves back and down",[1800],{"type":770,"attrs":1801},{"class":7},{"type":828,"content":1803},[1804],{"type":763,"content":1805},[1806],{"text":1807,"type":767,"marks":1808},"Keep your gaze ahead and hold for 15-30 seconds",[1809],{"type":770,"attrs":1810},{"class":7},{"type":828,"content":1812},[1813],{"type":763,"content":1814},[1815],{"text":1110,"type":767,"marks":1816},[1817],{"type":770,"attrs":1818},{"class":7},{"type":763,"content":1820},[1821],{"text":1822,"type":767,"marks":1823},"Modifications: If you have hip, knee, or lower back pain, place a block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap between your hands if you are unable to connect your fingers.",[1824],{"type":770,"attrs":1825},{"class":7},{"type":787,"attrs":1827,"content":1828},{"level":794},[1829,1833],{"text":710,"type":767,"marks":1830},[1831],{"type":770,"attrs":1832},{"class":7},{"type":801,"marks":1834},[1835],{"type":770,"attrs":1836},{"class":7},{"type":806,"attrs":1838},{"id":808,"body":1839},[1840],{"_uid":1841,"image":1842,"component":816},"i-34b10f20-da2f-4365-aef2-8772ea7a0dc9",{"id":1843,"alt":1844,"name":7,"focus":48,"title":1844,"filename":1845,"copyright":7,"fieldtype":50},3396342,"Shanie Smash Doing a Cat Pose","https://a.storyblok.com/f/115220/1380x700/e85eaa37e8/cat_pose.jpg",{"type":787,"attrs":1847,"content":1848},{"level":794},[1849],{"type":801,"marks":1850},[1851],{"type":770,"attrs":1852},{"class":7},{"type":763,"content":1854},[1855],{"text":1856,"type":767,"marks":1857},"Stretches the abdominal, neck, and back muscles.",[1858],{"type":770,"attrs":1859},{"class":7},{"type":825,"content":1861},[1862,1871,1880,1889,1898,1907],{"type":828,"content":1863},[1864],{"type":763,"content":1865},[1866],{"text":1867,"type":767,"marks":1868},"Begin on all fours and press your hands into the ground",[1869],{"type":770,"attrs":1870},{"class":7},{"type":828,"content":1872},[1873],{"type":763,"content":1874},[1875],{"text":1876,"type":767,"marks":1877},"Round your back towards the sky and lift the sides of your waist away from the floor",[1878],{"type":770,"attrs":1879},{"class":7},{"type":828,"content":1881},[1882],{"type":763,"content":1883},[1884],{"text":1885,"type":767,"marks":1886},"Draw your lower belly toward your spine and tuck your tailbone under",[1887],{"type":770,"attrs":1888},{"class":7},{"type":828,"content":1890},[1891],{"type":763,"content":1892},[1893],{"text":1894,"type":767,"marks":1895},"Keep the sides of your neck long and allow your head to hang towards the floor",[1896],{"type":770,"attrs":1897},{"class":7},{"type":828,"content":1899},[1900],{"type":763,"content":1901},[1902],{"text":1903,"type":767,"marks":1904},"Spread your shoulder blades apart",[1905],{"type":770,"attrs":1906},{"class":7},{"type":828,"content":1908},[1909],{"type":763,"content":1910},[1911],{"text":1912,"type":767,"marks":1913},"Hold for 15 seconds",[1914],{"type":770,"attrs":1915},{"class":7},{"type":787,"attrs":1917,"content":1918},{"level":794},[1919,1923],{"text":714,"type":767,"marks":1920},[1921],{"type":770,"attrs":1922},{"class":7},{"type":801,"marks":1924},[1925],{"type":770,"attrs":1926},{"class":7},{"type":806,"attrs":1928},{"id":808,"body":1929},[1930],{"_uid":1931,"image":1932,"component":816},"i-8f27080a-51b1-4677-bfb8-c59c18c2a4a8",{"id":1933,"alt":1934,"name":7,"focus":48,"title":1934,"filename":1935,"copyright":7,"fieldtype":50},3396343,"Shanie Smash Doing a Cow Pose","https://a.storyblok.com/f/115220/1380x700/e499d80d64/cow_pose.jpg",{"type":787,"attrs":1937,"content":1938},{"level":794},[1939],{"type":801,"marks":1940},[1941],{"type":770,"attrs":1942},{"class":7},{"type":763,"content":1944},[1945],{"text":1946,"type":767,"marks":1947},"Stretches the abdominal, neck, and back muscles",[1948],{"type":770,"attrs":1949},{"class":7},{"type":825,"content":1951},[1952,1961,1970,1979,1988],{"type":828,"content":1953},[1954],{"type":763,"content":1955},[1956],{"text":1957,"type":767,"marks":1958},"Begin on all fours with your wrists underneath your shoulders, your knees underneath your hips, and the tops of your feet pressed against the mat",[1959],{"type":770,"attrs":1960},{"class":7},{"type":828,"content":1962},[1963],{"type":763,"content":1964},[1965],{"text":1966,"type":767,"marks":1967},"Press down through your palms and simultaneously lift your chest and your tailbone toward the sky",[1968],{"type":770,"attrs":1969},{"class":7},{"type":828,"content":1971},[1972],{"type":763,"content":1973},[1974],{"text":1975,"type":767,"marks":1976},"Draw down through your shoulder blades and slide your shoulders down your back",[1977],{"type":770,"attrs":1978},{"class":7},{"type":828,"content":1980},[1981],{"type":763,"content":1982},[1983],{"text":1984,"type":767,"marks":1985},"As your stomach draws down toward the floor, gaze up and keep your spine long",[1986],{"type":770,"attrs":1987},{"class":7},{"type":828,"content":1989},[1990],{"type":763,"content":1991},[1992],{"text":1912,"type":767,"marks":1993},[1994],{"type":770,"attrs":1995},{"class":7},{"type":763,"content":1997},[1998],{"text":1999,"type":767,"marks":2000},"Variation: For an added stretch variation and flow, you can cycle through Cat Pose and Cow Pose, rhythmically with your breath.",[2001],{"type":770,"attrs":2002},{"class":7},{"type":787,"attrs":2004,"content":2005},{"level":794},[2006,2010],{"text":718,"type":767,"marks":2007},[2008],{"type":770,"attrs":2009},{"class":7},{"type":801,"marks":2011},[2012],{"type":770,"attrs":2013},{"class":7},{"type":806,"attrs":2015},{"id":808,"body":2016},[2017],{"_uid":2018,"image":2019,"component":816},"i-556ca1e1-7800-4033-b1b7-d18ff945930e",{"id":2020,"alt":2021,"name":7,"focus":48,"title":2021,"filename":2022,"copyright":7,"fieldtype":50},3396344,"Shanie Smash Doing a Child's Pose","https://a.storyblok.com/f/115220/1380x700/24e159ee1c/childs_pose.jpg",{"type":787,"attrs":2024,"content":2025},{"level":794},[2026],{"type":801,"marks":2027},[2028],{"type":770,"attrs":2029},{"class":7},{"type":763,"content":2031},[2032],{"text":2033,"type":767,"marks":2034},"Stretches lower back, thighs, shoulders, and arms.",[2035],{"type":770,"attrs":2036},{"class":7},{"type":825,"content":2038},[2039,2048,2057,2066,2075,2084],{"type":828,"content":2040},[2041],{"type":763,"content":2042},[2043],{"text":2044,"type":767,"marks":2045},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",[2046],{"type":770,"attrs":2047},{"class":7},{"type":828,"content":2049},[2050],{"type":763,"content":2051},[2052],{"text":2053,"type":767,"marks":2054},"Fold forward from the crease of your hips and place your forehead on the floor",[2055],{"type":770,"attrs":2056},{"class":7},{"type":828,"content":2058},[2059],{"type":763,"content":2060},[2061],{"text":2062,"type":767,"marks":2063},"Place your arms by your sides or extend them out forward with your palms facing down",[2064],{"type":770,"attrs":2065},{"class":7},{"type":828,"content":2067},[2068],{"type":763,"content":2069},[2070],{"text":2071,"type":767,"marks":2072},"Drop your hips back toward your heels",[2073],{"type":770,"attrs":2074},{"class":7},{"type":828,"content":2076},[2077],{"type":763,"content":2078},[2079],{"text":2080,"type":767,"marks":2081},"Close your eyes and continue to inhale and exhale deeply",[2082],{"type":770,"attrs":2083},{"class":7},{"type":828,"content":2085},[2086],{"type":763,"content":2087},[2088],{"text":2089,"type":767,"marks":2090},"Hold this pose for as long as you’d like",[2091],{"type":770,"attrs":2092},{"class":7},{"type":763,"content":2094},[2095,2100,2109,2114,2123],{"text":2096,"type":767,"marks":2097},"One of the wonderful things about yoga is that you can use any of the poses whenever you feel the need for a more complete stretch, not just as a warm-up or cool down. Remember to pay attention to your breathing and to your body. Yoga is just as much about the mind as the body. Achieving an acute level of focus, physical control, and self-awareness is an absolute asset in boxing and kickboxing training. Yoga is the perfect way to better understand how ",[2098],{"type":770,"attrs":2099},{"class":7},{"text":2101,"type":767,"marks":2102},"mindful movement",[2103,2107],{"type":996,"attrs":2104},{"href":2105,"uuid":48,"anchor":48,"custom":2106,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{},{"type":770,"attrs":2108},{"class":7},{"text":2110,"type":767,"marks":2111}," can benefit any sport - and your ",[2112],{"type":770,"attrs":2113},{"class":7},{"text":2115,"type":767,"marks":2116},"overall well being",[2117,2121],{"type":996,"attrs":2118},{"href":2119,"uuid":48,"anchor":48,"custom":2120,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/how-exercise-improves-mental-health",{},{"type":770,"attrs":2122},{"class":7},{"text":2124,"type":767,"marks":2125},"!",[2126],{"type":770,"attrs":2127},{"class":7},{"type":763,"content":2129},[2130,2135,2144,2149,2158,2163,2172],{"text":2131,"type":767,"marks":2132},"For more tips and boxing training inspiration, check out our ",[2133],{"type":770,"attrs":2134},{"class":7},{"text":2136,"type":767,"marks":2137},"YouTube Channel",[2138,2142],{"type":996,"attrs":2139},{"href":2140,"uuid":48,"anchor":48,"custom":2141,"target":1000,"linktype":13},"https://bit.ly/3oYefXf",{},{"type":770,"attrs":2143},{"class":7},{"text":2145,"type":767,"marks":2146}," and the other articles on our ",[2147],{"type":770,"attrs":2148},{"class":7},{"text":2150,"type":767,"marks":2151},"blog",[2152,2156],{"type":996,"attrs":2153},{"href":2154,"uuid":48,"anchor":48,"custom":2155,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/",{},{"type":770,"attrs":2157},{"class":7},{"text":2159,"type":767,"marks":2160},". Remember, even the toughest ",[2161],{"type":770,"attrs":2162},{"class":7},{"text":2164,"type":767,"marks":2165},"fighters",[2166,2170],{"type":996,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":1000,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"type":770,"attrs":2171},{"class":7},{"text":2173,"type":767,"marks":2174}," incorporate balance and flexibility exercises in their workout routines!",[2175],{"type":770,"attrs":2176},{"class":7},{"type":787,"attrs":2178,"content":2179},{"level":794},[2180],{"text":2181,"type":767},"Related Articles",{"type":763,"content":2183},[2184,2190,2191,2197,2198,2204,2205,2211,2212],{"text":2185,"type":767,"marks":2186},"How Do Boxers Stay Balanced?",[2187],{"type":996,"attrs":2188},{"href":1013,"uuid":48,"anchor":48,"custom":2189,"target":48,"linktype":48},{},{"type":801},{"text":2192,"type":767,"marks":2193},"How To Strengthen Your Wrists For Boxing",[2194],{"type":996,"attrs":2195},{"href":1159,"uuid":48,"anchor":48,"custom":2196,"target":48,"linktype":48},{},{"type":801},{"text":2199,"type":767,"marks":2200},"3 Glute-Strengthening Exercises For Boxing (No Equipment Needed)",[2201],{"type":996,"attrs":2202},{"href":1546,"uuid":48,"anchor":48,"custom":2203,"target":48,"linktype":48},{},{"type":801},{"text":2206,"type":767,"marks":2207},"How Exercise Improves Mental Health",[2208],{"type":996,"attrs":2209},{"href":2119,"uuid":48,"anchor":48,"custom":2210,"target":48,"linktype":48},{},{"type":801},{"text":2213,"type":767,"marks":2214},"Boxing Your Way To Better Mental Health",[2215],{"type":996,"attrs":2216},{"href":2105,"uuid":48,"anchor":48,"custom":2217,"target":48,"linktype":48},{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2219,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2224,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2225,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2220,"component":118,"meta_info":2221,"meta_title":7,"block_image":2222,"cover_image":2223,"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},[],[],"2021-08-23 00:00","article",{"_uid":2229,"title":2230,"plugin":43,"description":2231},"2871b0f2-9281-43ca-8e6f-432898cbb6c5","10 Yoga Poses for Boxers and Kickboxers | FightCamp","Practicing yoga aligns perfectly with boxing training. FightCamp has ten yoga poses to build strength and flexibility and feel the benefits in your workouts.",{"id":2233,"alt":657,"name":7,"focus":48,"title":657,"filename":2234,"copyright":7,"fieldtype":50},3396324,"https://a.storyblok.com/f/115220/2400x990/8a3e55e2a8/10-yoga-poses-for-boxers-and-kickboxers.jpg","Practicing yoga aligns perfectly with boxing training. Do these ten (10) yoga poses to build strength and flexibility and feel the benefits in your workouts.",[],[],"10-yoga-poses-for-boxers-and-kickboxers","blogs/10-yoga-poses-for-boxers-and-kickboxers",10,[],60887917,"cb7f32c3-2717-48d7-b83e-756f8d1717c6","2021-08-23T00:00:00.000Z",[],["Reactive",2247],[2248,2545,2785,2969,3212,3405],{"name":2249,"created_at":2250,"published_at":2251,"updated_at":2252,"id":2253,"uuid":2254,"content":2255,"slug":2536,"full_slug":2537,"sort_by_date":48,"position":2538,"tag_list":2539,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":2541,"first_published_at":2542,"release_id":48,"lang":60,"path":2543,"alternates":2544,"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":2256,"faqs":2257,"title":2270,"topic":2271,"author":2286,"content":2287,"category":2517,"schedule":2525,"component":2227,"meta_info":2526,"cover_image":2530,"description":2534,"contributors":2535},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2258,2262,2266],{"_uid":2259,"answer":2260,"question":2261,"component":670},"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":2263,"answer":2264,"question":2265,"component":670},"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":2267,"answer":2268,"question":2269,"component":670},"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":2272,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2284,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2273,"component":39,"meta_info":2281,"block_image":2282,"cover_image":2283,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2274,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2279,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2275,"component":118,"meta_info":2276,"meta_title":7,"block_image":2277,"cover_image":2278,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":760,"content":2288},[2289,2293,2298,2311,2326,2331,2351,2355,2360,2377,2381,2401,2405,2410,2425,2429,2434,2458,2463,2477,2481,2494,2499,2513],{"type":763,"content":2290},[2291],{"text":2292,"type":767},"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":787,"attrs":2294,"content":2295},{"level":789},[2296],{"text":2297,"type":767},"Floyd “Money” Mayweather Jr.",{"type":806,"attrs":2299},{"id":2300,"body":2301},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2302],{"url":2303,"_uid":2305,"image":2306,"component":816,"copyright_details":2310},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2307,"alt":2308,"name":7,"focus":7,"title":2308,"filename":2309,"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",[],{"type":763,"content":2312},[2313,2315,2324],{"text":2314,"type":767},"Regarded as the best technical boxer of this age, ",{"text":2316,"type":767,"marks":2317},"Floyd Mayweather Jr.",[2318,2322],{"type":996,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"custom":2321,"target":1000,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2323},"underline",{"text":2325,"type":767}," 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":787,"attrs":2327,"content":2328},{"level":794},[2329],{"text":2330,"type":767},"The Philly Shell",{"type":825,"content":2332},[2333,2339,2345],{"type":828,"content":2334},[2335],{"type":763,"content":2336},[2337],{"text":2338,"type":767},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":828,"content":2340},[2341],{"type":763,"content":2342},[2343],{"text":2344,"type":767},"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":828,"content":2346},[2347],{"type":763,"content":2348},[2349],{"text":2350,"type":767},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":763,"content":2352},[2353],{"text":2354,"type":767},"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":787,"attrs":2356,"content":2357},{"level":789},[2358],{"text":2359,"type":767},"Pernell “Sweet Pea” Whitaker",{"type":806,"attrs":2361},{"id":2300,"body":2362},[2363],{"url":2364,"_uid":2365,"image":2366,"component":816,"copyright_details":2370},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2367,"alt":2368,"name":7,"focus":7,"title":2368,"filename":2369,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2371],{"_uid":2372,"link":2373,"title":2375,"component":2376},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2374,"target":1000,"linktype":13,"fieldtype":14,"cached_url":2374},"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":763,"content":2378},[2379],{"text":2380,"type":767},"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":825,"content":2382},[2383,2389,2395],{"type":828,"content":2384},[2385],{"type":763,"content":2386},[2387],{"text":2388,"type":767},"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":828,"content":2390},[2391],{"type":763,"content":2392},[2393],{"text":2394,"type":767},"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":828,"content":2396},[2397],{"type":763,"content":2398},[2399],{"text":2400,"type":767},"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":763,"content":2402},[2403],{"text":2404,"type":767},"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":787,"attrs":2406,"content":2407},{"level":789},[2408],{"text":2409,"type":767},"Muhammad Ali",{"type":806,"attrs":2411},{"id":2300,"body":2412},[2413],{"url":2414,"_uid":2415,"image":2416,"component":816,"copyright_details":2419},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2417,"alt":2308,"name":7,"focus":7,"title":2308,"filename":2418,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2420],{"_uid":2421,"link":2422,"title":2424,"component":2376},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2423,"target":1000,"linktype":13,"fieldtype":14,"cached_url":2423},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":763,"content":2426},[2427],{"text":2428,"type":767},"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":787,"attrs":2430,"content":2431},{"level":794},[2432],{"text":2433,"type":767},"The Ali Shuffle",{"type":825,"content":2435},[2436,2452],{"type":828,"content":2437},[2438],{"type":763,"content":2439},[2440,2442,2450],{"text":2441,"type":767},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2443,"type":767,"marks":2444},"To do the Ali Shuffle",[2445,2449],{"type":996,"attrs":2446},{"href":2447,"uuid":48,"anchor":48,"custom":2448,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2323},{"text":2451,"type":767},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":828,"content":2453},[2454],{"type":763,"content":2455},[2456],{"text":2457,"type":767},"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":787,"attrs":2459,"content":2460},{"level":794},[2461],{"text":2462,"type":767},"The Rope a Dope",{"type":825,"content":2464},[2465,2471],{"type":828,"content":2466},[2467],{"type":763,"content":2468},[2469],{"text":2470,"type":767},"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":828,"content":2472},[2473],{"type":763,"content":2474},[2475],{"text":2476,"type":767},"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":763,"content":2478},[2479],{"text":2480,"type":767},"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":763,"content":2482},[2483,2485,2493],{"text":2484,"type":767},"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":2486,"type":767,"marks":2487},"FightCamp Community",[2488,2492],{"type":996,"attrs":2489},{"href":2490,"uuid":48,"anchor":48,"custom":2491,"target":1000,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":2323},{"text":2124,"type":767},{"type":787,"attrs":2495,"content":2496},{"level":789},[2497],{"text":2498,"type":767},"Train Like a Fighter",{"type":763,"content":2500},[2501,2503,2511],{"text":2502,"type":767},"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":2504,"type":767,"marks":2505},"FightCamp",[2506,2510],{"type":996,"attrs":2507},{"href":2508,"uuid":48,"anchor":48,"custom":2509,"target":1000,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":2323},{"text":2512,"type":767}," 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":763,"content":2514},[2515],{"text":2516,"type":767},"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":2518,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2523,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2519,"component":118,"meta_info":2520,"meta_title":7,"block_image":2521,"cover_image":2522,"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":2527,"title":2528,"plugin":43,"description":2529},"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":2531,"alt":2532,"name":7,"focus":7,"title":2532,"filename":2533,"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,[2540],"featured","0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z","training/{{story.slug}}",[],{"name":2546,"created_at":2547,"published_at":2548,"updated_at":2549,"id":2550,"uuid":2551,"content":2552,"slug":2778,"full_slug":2779,"sort_by_date":48,"position":2780,"tag_list":2781,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":2782,"first_published_at":2783,"release_id":48,"lang":60,"path":2543,"alternates":2784,"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":2553,"faqs":2554,"title":2546,"topic":2563,"author":2578,"content":2579,"category":2759,"schedule":2767,"component":2227,"meta_info":2768,"cover_image":2772,"description":2776,"contributors":2777},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2555,2559],{"_uid":2556,"answer":2557,"question":2558,"component":670},"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":2560,"answer":2561,"question":2562,"component":670},"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":2564,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2576,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2565,"component":39,"meta_info":2573,"block_image":2574,"cover_image":2575,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2566,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2572,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2567,"component":118,"meta_info":2568,"meta_title":7,"block_image":2569,"cover_image":2570,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":760,"content":2580},[2581,2586,2590,2595,2599,2604,2608,2634,2639,2643,2648,2652,2657,2661,2666,2679,2684,2697,2702,2706,2711,2715,2720,2724,2729,2733,2738,2742,2747],{"type":787,"attrs":2582,"content":2583},{"level":789},[2584],{"text":2585,"type":767},"Staying Safe While Exercising in the Cold",{"type":763,"content":2587},[2588],{"text":2589,"type":767},"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":787,"attrs":2591,"content":2592},{"level":794},[2593],{"text":2594,"type":767},"Watch the Windchill",{"type":763,"content":2596},[2597],{"text":2598,"type":767},"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":787,"attrs":2600,"content":2601},{"level":794},[2602],{"text":2603,"type":767},"Protect Your Extremities",{"type":763,"content":2605},[2606],{"text":2607,"type":767},"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":825,"content":2609},[2610,2616,2622,2628],{"type":828,"content":2611},[2612],{"type":763,"content":2613},[2614],{"text":2615,"type":767},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":828,"content":2617},[2618],{"type":763,"content":2619},[2620],{"text":2621,"type":767},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":828,"content":2623},[2624],{"type":763,"content":2625},[2626],{"text":2627,"type":767},"Wear a hat or headband that covers your ears",{"type":828,"content":2629},[2630],{"type":763,"content":2631},[2632],{"text":2633,"type":767},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":787,"attrs":2635,"content":2636},{"level":794},[2637],{"text":2638,"type":767},"Wear Layers",{"type":763,"content":2640},[2641],{"text":2642,"type":767},"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":787,"attrs":2644,"content":2645},{"level":794},[2646],{"text":2647,"type":767},"Don’t Forget Sunscreen",{"type":763,"content":2649},[2650],{"text":2651,"type":767},"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":787,"attrs":2653,"content":2654},{"level":789},[2655],{"text":2656,"type":767},"Getting Motivated to Workout in the Cold ",{"type":763,"content":2658},[2659],{"text":2660,"type":767},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":787,"attrs":2662,"content":2663},{"level":794},[2664],{"text":2665,"type":767},"Invest in New Activewear",{"type":763,"content":2667},[2668,2670,2677],{"text":2669,"type":767},"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":2671,"type":767,"marks":2672},"new workout gear",[2673],{"type":996,"attrs":2674},{"href":2675,"uuid":48,"anchor":48,"custom":2676,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2678,"type":767}," 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":787,"attrs":2680,"content":2681},{"level":794},[2682],{"text":2683,"type":767},"Find a Workout Buddy",{"type":763,"content":2685},[2686,2688,2695],{"text":2687,"type":767},"Accountability! Accountability! Accountability! Finding a ",{"text":2689,"type":767,"marks":2690},"workout buddy",[2691],{"type":996,"attrs":2692},{"href":2693,"uuid":48,"anchor":48,"custom":2694,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2696,"type":767}," 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":787,"attrs":2698,"content":2699},{"level":794},[2700],{"text":2701,"type":767},"Benefits of Working Out in the Cold",{"type":763,"content":2703},[2704],{"text":2705,"type":767},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":787,"attrs":2707,"content":2708},{"level":794},[2709],{"text":2710,"type":767},"Combat Seasonal Affective Disorder",{"type":763,"content":2712},[2713],{"text":2714,"type":767},"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":787,"attrs":2716,"content":2717},{"level":794},[2718],{"text":2719,"type":767},"Boost Your Immune System",{"type":763,"content":2721},[2722],{"text":2723,"type":767},"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":787,"attrs":2725,"content":2726},{"level":794},[2727],{"text":2728,"type":767},"Diverse Training Options",{"type":763,"content":2730},[2731],{"text":2732,"type":767},"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":787,"attrs":2734,"content":2735},{"level":794},[2736],{"text":2737,"type":767},"Burn More Calories",{"type":763,"content":2739},[2740],{"text":2741,"type":767},"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":787,"attrs":2743,"content":2744},{"level":789},[2745],{"text":2746,"type":767},"Train Like a Fighter in the Cold",{"type":763,"content":2748},[2749,2751,2757],{"text":2750,"type":767},"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":2504,"type":767,"marks":2752},[2753,2756],{"type":996,"attrs":2754},{"href":2508,"uuid":48,"anchor":48,"custom":2755,"target":1000,"linktype":13},{},{"type":2323},{"text":2758,"type":767}," 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":2760,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2765,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2761,"component":118,"meta_info":2762,"meta_title":7,"block_image":2763,"cover_image":2764,"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":2769,"title":2770,"plugin":43,"description":2771},"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":2773,"alt":2774,"name":7,"focus":7,"title":2774,"filename":2775,"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,[2540],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2786,"created_at":2787,"published_at":2788,"updated_at":2789,"id":2790,"uuid":2791,"content":2792,"slug":2962,"full_slug":2963,"sort_by_date":48,"position":2964,"tag_list":2965,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":2966,"first_published_at":2967,"release_id":48,"lang":60,"path":2543,"alternates":2968,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2793,"faqs":2794,"title":2811,"topic":2812,"author":2827,"content":2828,"category":2946,"schedule":2954,"component":2227,"meta_info":2955,"cover_image":2958,"description":2957,"contributors":2961},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2795,2799,2803,2807],{"_uid":2796,"answer":2797,"question":2798,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2800,"answer":2801,"question":2802,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2804,"answer":2805,"question":2806,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2808,"answer":2809,"question":2810,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2813,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2825,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2826,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2814,"component":39,"meta_info":2822,"block_image":2823,"cover_image":2824,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2815,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2820,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2821,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2816,"component":118,"meta_info":2817,"meta_title":7,"block_image":2818,"cover_image":2819,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":760,"content":2829},[2830,2843,2848,2853,2865,2868,2873,2884,2887,2892,2903,2907,2911,2916,2929,2933,2942],{"type":763,"content":2831},[2832,2834,2841],{"text":2833,"type":767},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2835,"type":767,"marks":2836},"shadowboxing",[2837],{"type":996,"attrs":2838},{"href":2839,"uuid":48,"anchor":48,"custom":2840,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2842,"type":767}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":787,"attrs":2844,"content":2845},{"level":789},[2846],{"text":2847,"type":767},"Why You Should Practice Shadowboxing With Hand Weights",{"type":787,"attrs":2849,"content":2850},{"level":794},[2851],{"text":2852,"type":767},"1. Speed",{"type":806,"attrs":2854},{"id":2855,"body":2856},"58589914-3cf9-454d-8369-7218c807f59a",[2857],{"url":2858,"_uid":2859,"image":2860,"component":816,"copyright_details":2864},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2861,"alt":2862,"name":7,"focus":48,"title":2862,"filename":2863,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":763,"content":2866},[2867],{"text":2801,"type":767},{"type":787,"attrs":2869,"content":2870},{"level":794},[2871],{"text":2872,"type":767},"2. Arm Endurance",{"type":806,"attrs":2874},{"id":2855,"body":2875},[2876],{"url":2877,"_uid":2878,"image":2879,"component":816,"copyright_details":2883},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2880,"alt":2881,"name":7,"focus":48,"title":2881,"filename":2882,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":763,"content":2885},[2886],{"text":2805,"type":767},{"type":787,"attrs":2888,"content":2889},{"level":794},[2890],{"text":2891,"type":767},"3. Cardiovascular Conditioning",{"type":806,"attrs":2893},{"id":2855,"body":2894},[2895],{"url":2896,"_uid":2897,"image":2898,"component":816,"copyright_details":2902},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2899,"alt":2900,"name":7,"focus":48,"title":2900,"filename":2901,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":763,"content":2904},[2905],{"text":2906,"type":767},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":763,"content":2908},[2909],{"text":2910,"type":767},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":787,"attrs":2912,"content":2913},{"level":789},[2914],{"text":2915,"type":767},"Amp Up Your Training",{"type":763,"content":2917},[2918,2920,2927],{"text":2919,"type":767},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2921,"type":767,"marks":2922},"FightCamp Facebook Community",[2923],{"type":996,"attrs":2924},{"href":2925,"uuid":48,"anchor":48,"custom":2926,"target":1000,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2928,"type":767}," and let me know.",{"type":787,"attrs":2930,"content":2931},{"level":789},[2932],{"text":2498,"type":767},{"type":763,"content":2934},[2935,2936,2941],{"text":2502,"type":767},{"text":2504,"type":767,"marks":2937},[2938],{"type":996,"attrs":2939},{"href":2508,"uuid":48,"anchor":48,"custom":2940,"target":1000,"linktype":13},{},{"text":2512,"type":767},{"type":763,"content":2943},[2944],{"text":2945,"type":767},"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":2947,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2952,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2953,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2948,"component":118,"meta_info":2949,"meta_title":7,"block_image":2950,"cover_image":2951,"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},[],[],"2023-01-16 00:00",{"_uid":2956,"title":2811,"plugin":43,"description":2957},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2959,"alt":2786,"name":7,"focus":48,"title":2786,"filename":2960,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[2540],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2970,"created_at":2971,"published_at":2972,"updated_at":2973,"id":2974,"uuid":2975,"content":2976,"slug":3205,"full_slug":3206,"sort_by_date":48,"position":3207,"tag_list":3208,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":3209,"first_published_at":3210,"release_id":48,"lang":60,"path":2543,"alternates":3211,"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":2977,"faqs":2978,"title":2970,"topic":2991,"author":3006,"content":3007,"category":3186,"schedule":3194,"component":2227,"meta_info":3195,"cover_image":3199,"description":3203,"contributors":3204},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2979,2983,2987],{"_uid":2980,"answer":2981,"question":2982,"component":670},"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":2984,"answer":2985,"question":2986,"component":670},"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":2988,"answer":2989,"question":2990,"component":670},"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":2992,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3004,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3005,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2993,"component":39,"meta_info":3001,"block_image":3002,"cover_image":3003,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2994,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2999,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3000,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2995,"component":118,"meta_info":2996,"meta_title":7,"block_image":2997,"cover_image":2998,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":760,"content":3008},[3009,3013,3017,3021,3025,3039,3087,3101,3106,3130,3164,3168,3172,3183],{"type":787,"attrs":3010,"content":3011},{"level":789},[3012],{"text":2982,"type":767},{"type":763,"content":3014},[3015],{"text":3016,"type":767},"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":763,"content":3018},[3019],{"text":3020,"type":767},"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":787,"attrs":3022,"content":3023},{"level":789},[3024],{"text":2986,"type":767},{"type":763,"content":3026},[3027,3029,3037],{"text":3028,"type":767},"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":3030,"type":767,"marks":3031},"National Academy of Sports Medicine",[3032,3036],{"type":996,"attrs":3033},{"href":3034,"uuid":48,"anchor":48,"custom":3035,"target":1000,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2323},{"text":3038,"type":767}," has a few exercise-related symptoms of overtraining:",{"type":3040,"attrs":3041,"content":3044},"ordered_list",{"order":3042},{"order":3043},1,[3045,3051,3057,3063,3069,3075,3081],{"type":828,"content":3046},[3047],{"type":763,"content":3048},[3049],{"text":3050,"type":767},"A plateau or decline in workout performance or progress",{"type":828,"content":3052},[3053],{"type":763,"content":3054},[3055],{"text":3056,"type":767},"A perception of increased exertion during “normal” or “easy” workouts",{"type":828,"content":3058},[3059],{"type":763,"content":3060},[3061],{"text":3062,"type":767},"Excessive sweating or overheating",{"type":828,"content":3064},[3065],{"type":763,"content":3066},[3067],{"text":3068,"type":767},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":828,"content":3070},[3071],{"type":763,"content":3072},[3073],{"text":3074,"type":767},"A lack of feeling “refreshed” after regular rest and recovery",{"type":828,"content":3076},[3077],{"type":763,"content":3078},[3079],{"text":3080,"type":767},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":828,"content":3082},[3083],{"type":763,"content":3084},[3085],{"text":3086,"type":767},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":763,"content":3088},[3089,3091,3099],{"text":3090,"type":767},"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":3092,"type":767,"marks":3093},"FightCamp App",[3094,3098],{"type":996,"attrs":3095},{"href":3096,"uuid":48,"anchor":48,"custom":3097,"target":1000,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2323},{"text":3100,"type":767}," 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":787,"attrs":3102,"content":3103},{"level":789},[3104],{"text":3105,"type":767},"A Day of Rest",{"type":763,"content":3107},[3108,3110,3118,3120,3128],{"text":3109,"type":767},"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":3111,"type":767,"marks":3112},"Aaron",[3113,3117],{"type":996,"attrs":3114},{"href":3115,"uuid":48,"anchor":48,"custom":3116,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2323},{"text":3119,"type":767}," and ",{"text":3121,"type":767,"marks":3122},"Flo",[3123,3127],{"type":996,"attrs":3124},{"href":3125,"uuid":48,"anchor":48,"custom":3126,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2323},{"text":3129,"type":767},"), 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":763,"content":3131},[3132,3134,3142,3144,3152,3154,3162],{"text":3133,"type":767},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":3135,"type":767,"marks":3136},"researchers",[3137,3141],{"type":996,"attrs":3138},{"href":3139,"uuid":48,"anchor":48,"custom":3140,"target":1000,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2323},{"text":3143,"type":767}," 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":3145,"type":767,"marks":3146},"FightCamp Trainers",[3147,3151],{"type":996,"attrs":3148},{"href":3149,"uuid":48,"anchor":48,"custom":3150,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2323},{"text":3153,"type":767}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":3155,"type":767,"marks":3156},"neurological connections",[3157,3161],{"type":996,"attrs":3158},{"href":3159,"uuid":48,"anchor":48,"custom":3160,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2323},{"text":3163,"type":767},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":763,"content":3165},[3166],{"text":3167,"type":767},"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":787,"attrs":3169,"content":3170},{"level":789},[3171],{"text":2498,"type":767},{"type":763,"content":3173},[3174,3175,3181],{"text":2502,"type":767},{"text":2504,"type":767,"marks":3176},[3177,3180],{"type":996,"attrs":3178},{"href":2508,"uuid":48,"anchor":48,"custom":3179,"target":1000,"linktype":13},{},{"type":2323},{"text":3182,"type":767}," 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":763,"content":3184},[3185],{"text":2516,"type":767},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3187,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3188,"component":118,"meta_info":3189,"meta_title":7,"block_image":3190,"cover_image":3191,"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":3196,"title":3197,"plugin":43,"description":3198},"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":3200,"alt":3201,"name":7,"focus":7,"title":3201,"filename":3202,"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,[2540],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":3213,"created_at":3214,"published_at":3215,"updated_at":3216,"id":3217,"uuid":3218,"content":3219,"slug":3399,"full_slug":3400,"sort_by_date":48,"position":3401,"tag_list":3402,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":3403,"first_published_at":3215,"release_id":48,"lang":60,"path":2543,"alternates":3404,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":3220,"faqs":3221,"title":3213,"topic":3226,"author":2286,"content":3241,"category":3380,"schedule":3388,"component":2227,"meta_info":3389,"cover_image":3393,"description":3397,"contributors":3398},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[3222],{"_uid":3223,"answer":3224,"question":3225,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3227,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3239,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3240,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3228,"component":39,"meta_info":3236,"block_image":3237,"cover_image":3238,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3229,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3234,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3230,"component":118,"meta_info":3231,"meta_title":7,"block_image":3232,"cover_image":3233,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":760,"content":3242},[3243,3247,3252,3257,3280,3285,3307,3312,3326,3331,3345,3350,3354,3359,3363,3367,3377],{"type":763,"content":3244},[3245],{"text":3246,"type":767},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":787,"attrs":3248,"content":3249},{"level":789},[3250],{"text":3251,"type":767},"5 Ways to Shake Up Your Cardio",{"type":787,"attrs":3253,"content":3254},{"level":794},[3255],{"text":3256,"type":767},"Swimming",{"type":763,"content":3258},[3259,3261,3268,3270,3278],{"text":3260,"type":767},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":3262,"type":767,"marks":3263},"Flo Master’s",[3264,3267],{"type":996,"attrs":3265},{"href":3125,"uuid":48,"anchor":48,"custom":3266,"target":1000,"linktype":13},{},{"type":2323},{"text":3269,"type":767}," favorite forms of ",{"text":3271,"type":767,"marks":3272},"active recovery",[3273,3277],{"type":996,"attrs":3274},{"href":3275,"uuid":48,"anchor":48,"custom":3276,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2323},{"text":3279,"type":767}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":787,"attrs":3281,"content":3282},{"level":794},[3283],{"text":3284,"type":767},"Tabata Bag Drills",{"type":763,"content":3286},[3287,3289,3297,3299,3305],{"text":3288,"type":767},"One great way to get your anaerobic endurance up is with ",{"text":3290,"type":767,"marks":3291},"Tabata",[3292,3296],{"type":996,"attrs":3293},{"href":3294,"uuid":48,"anchor":48,"custom":3295,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2323},{"text":3298,"type":767}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":3092,"type":767,"marks":3300},[3301,3304],{"type":996,"attrs":3302},{"href":3096,"uuid":48,"anchor":48,"custom":3303,"target":1000,"linktype":13},{},{"type":2323},{"text":3306,"type":767}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":787,"attrs":3308,"content":3309},{"level":794},[3310],{"text":3311,"type":767},"Footwork Heavy Sports",{"type":763,"content":3313},[3314,3316,3324],{"text":3315,"type":767},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":3317,"type":767,"marks":3318},"dancing",[3319,3323],{"type":996,"attrs":3320},{"href":3321,"uuid":48,"anchor":48,"custom":3322,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2323},{"text":3325,"type":767}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":787,"attrs":3327,"content":3328},{"level":794},[3329],{"text":3330,"type":767},"Hiking",{"type":763,"content":3332},[3333,3335,3343],{"text":3334,"type":767},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":3336,"type":767,"marks":3337},"healthy snacks",[3338,3342],{"type":996,"attrs":3339},{"href":3340,"uuid":48,"anchor":48,"custom":3341,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2323},{"text":3344,"type":767},"! ",{"type":787,"attrs":3346,"content":3347},{"level":794},[3348],{"text":3349,"type":767},"Shadowboxing Punchouts",{"type":763,"content":3351},[3352],{"text":3353,"type":767},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":787,"attrs":3355,"content":3356},{"level":789},[3357],{"text":3358,"type":767},"Shaking Up Your Cardio",{"type":763,"content":3360},[3361],{"text":3362,"type":767},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":787,"attrs":3364,"content":3365},{"level":789},[3366],{"text":2498,"type":767},{"type":763,"content":3368},[3369,3370,3376],{"text":2502,"type":767},{"text":2504,"type":767,"marks":3371},[3372,3375],{"type":996,"attrs":3373},{"href":2508,"uuid":48,"anchor":48,"custom":3374,"target":1000,"linktype":13},{},{"type":2323},{"text":3182,"type":767},{"type":763,"content":3378},[3379],{"text":2516,"type":767},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3381,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3386,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3387,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3382,"component":118,"meta_info":3383,"meta_title":7,"block_image":3384,"cover_image":3385,"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},[],[],"2023-01-23 00:00",{"_uid":3390,"title":3391,"plugin":43,"description":3392},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":3394,"alt":3395,"name":7,"focus":7,"title":3395,"filename":3396,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[2540],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":3406,"created_at":3407,"published_at":3408,"updated_at":3409,"id":3410,"uuid":3411,"content":3412,"slug":3811,"full_slug":3812,"sort_by_date":48,"position":3813,"tag_list":3814,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":3815,"first_published_at":3408,"release_id":48,"lang":60,"path":2543,"alternates":3816,"default_full_slug":48,"translated_slugs":48},"How 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":3413,"faqs":3414,"title":3406,"topic":3423,"author":3438,"content":3439,"category":3792,"schedule":3800,"component":2227,"meta_info":3801,"cover_image":3805,"description":3809,"contributors":3810},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[3415,3419],{"_uid":3416,"answer":3417,"question":3418,"component":670},"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?",{"_uid":3420,"answer":3421,"question":3422,"component":670},"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":3424,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3436,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3437,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3425,"component":39,"meta_info":3433,"block_image":3434,"cover_image":3435,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3426,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3431,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3432,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3427,"component":118,"meta_info":3428,"meta_title":7,"block_image":3429,"cover_image":3430,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":760,"content":3440},[3441,3446,3460,3474,3479,3483,3488,3492,3530,3534,3539,3543,3547,3552,3556,3561,3575,3579,3599,3604,3608,3612,3670,3675,3679,3683,3709,3722,3727,3731,3735,3762,3766,3771,3775,3779,3789],{"type":787,"attrs":3442,"content":3443},{"level":789},[3444],{"text":3445,"type":767},"How to Stay Motivated to Work Out",{"type":763,"content":3447},[3448,3450,3458],{"text":3449,"type":767},"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":3451,"type":767,"marks":3452},"New Year’s Resolutions",[3453,3457],{"type":996,"attrs":3454},{"href":3455,"uuid":48,"anchor":48,"custom":3456,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2323},{"text":3459,"type":767},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":763,"content":3461},[3462,3464,3472],{"text":3463,"type":767},"But what happens if you're looking for motivation to work out in the ",{"text":3465,"type":767,"marks":3466},"middle of summer",[3467,3471],{"type":996,"attrs":3468},{"href":3469,"uuid":48,"anchor":48,"custom":3470,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2323},{"text":3473,"type":767}," 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":787,"attrs":3475,"content":3476},{"level":789},[3477],{"text":3478,"type":767},"Motivation vs. Determination",{"type":763,"content":3480},[3481],{"text":3482,"type":767},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":787,"attrs":3484,"content":3485},{"level":794},[3486],{"text":3487,"type":767},"Motivation",{"type":763,"content":3489},[3490],{"text":3491,"type":767},"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":825,"content":3493},[3494,3500,3506,3512,3518,3524],{"type":828,"content":3495},[3496],{"type":763,"content":3497},[3498],{"text":3499,"type":767},"Movies",{"type":828,"content":3501},[3502],{"type":763,"content":3503},[3504],{"text":3505,"type":767},"Books",{"type":828,"content":3507},[3508],{"type":763,"content":3509},[3510],{"text":3511,"type":767},"Quotes",{"type":828,"content":3513},[3514],{"type":763,"content":3515},[3516],{"text":3517,"type":767},"Speeches",{"type":828,"content":3519},[3520],{"type":763,"content":3521},[3522],{"text":3523,"type":767},"Social media posts",{"type":828,"content":3525},[3526],{"type":763,"content":3527},[3528],{"text":3529,"type":767},"Success stories",{"type":763,"content":3531},[3532],{"text":3533,"type":767},"These are things that essentially make you want to start something, like a workout.",{"type":787,"attrs":3535,"content":3536},{"level":794},[3537],{"text":3538,"type":767},"Determination",{"type":763,"content":3540},[3541],{"text":3542,"type":767},"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":763,"content":3544},[3545],{"text":3546,"type":767},"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":787,"attrs":3548,"content":3549},{"level":789},[3550],{"text":3551,"type":767},"Finding That Drive",{"type":763,"content":3553},[3554],{"text":3555,"type":767},"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":787,"attrs":3557,"content":3558},{"level":794},[3559],{"text":3560,"type":767},"Working Out at Home",{"type":763,"content":3562},[3563,3565,3573],{"text":3564,"type":767},"The wonderful thing about ",{"text":3566,"type":767,"marks":3567},"working out from home",[3568,3572],{"type":996,"attrs":3569},{"href":3570,"uuid":48,"anchor":48,"custom":3571,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2323},{"text":3574,"type":767}," 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":763,"content":3576},[3577],{"text":3578,"type":767},"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":825,"content":3580},[3581,3587,3593],{"type":828,"content":3582},[3583],{"type":763,"content":3584},[3585],{"text":3586,"type":767},"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":828,"content":3588},[3589],{"type":763,"content":3590},[3591],{"text":3592,"type":767},"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":828,"content":3594},[3595],{"type":763,"content":3596},[3597],{"text":3598,"type":767},"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":787,"attrs":3600,"content":3601},{"level":794},[3602],{"text":3603,"type":767},"Staying Committed to Exercising Daily",{"type":763,"content":3605},[3606],{"text":3607,"type":767},"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":763,"content":3609},[3610],{"text":3611,"type":767},"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":825,"content":3613},[3614,3620,3626,3632,3644,3658],{"type":828,"content":3615},[3616],{"type":763,"content":3617},[3618],{"text":3619,"type":767},"Outdoor walks/hikes in nature",{"type":828,"content":3621},[3622],{"type":763,"content":3623},[3624],{"text":3625,"type":767},"Easy pace swims",{"type":828,"content":3627},[3628],{"type":763,"content":3629},[3630],{"text":3631,"type":767},"Sauna sessions",{"type":828,"content":3633},[3634],{"type":763,"content":3635},[3636],{"text":3637,"type":767,"marks":3638},"Low-intensity yoga",[3639,3643],{"type":996,"attrs":3640},{"href":3641,"uuid":48,"anchor":48,"custom":3642,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2323},{"type":828,"content":3645},[3646],{"type":763,"content":3647},[3648,3656],{"text":3649,"type":767,"marks":3650},"Mobility work",[3651,3655],{"type":996,"attrs":3652},{"href":3653,"uuid":48,"anchor":48,"custom":3654,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2323},{"text":3657,"type":767}," ",{"type":828,"content":3659},[3660],{"type":763,"content":3661},[3662],{"text":3663,"type":767,"marks":3664},"Stretching",[3665,3669],{"type":996,"attrs":3666},{"href":3667,"uuid":48,"anchor":48,"custom":3668,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2323},{"type":787,"attrs":3671,"content":3672},{"level":794},[3673],{"text":3674,"type":767},"Morning Workouts Before Starting the Day",{"type":763,"content":3676},[3677],{"text":3678,"type":767},"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":763,"content":3680},[3681],{"text":3682,"type":767},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":825,"content":3684},[3685,3691,3697,3703],{"type":828,"content":3686},[3687],{"type":763,"content":3688},[3689],{"text":3690,"type":767},"Turning off electronics the last hour",{"type":828,"content":3692},[3693],{"type":763,"content":3694},[3695],{"text":3696,"type":767},"Sleeping in a blacked-out environment",{"type":828,"content":3698},[3699],{"type":763,"content":3700},[3701],{"text":3702,"type":767},"Getting to bed at the same time each night",{"type":828,"content":3704},[3705],{"type":763,"content":3706},[3707],{"text":3708,"type":767},"Set out your workout clothes the night before",{"type":763,"content":3710},[3711,3713,3721],{"text":3712,"type":767},"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":3714,"type":767,"marks":3715},"H.I.I.T. session",[3716,3720],{"type":996,"attrs":3717},{"href":3718,"uuid":48,"anchor":48,"custom":3719,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2323},{"text":1018,"type":767},{"type":787,"attrs":3723,"content":3724},{"level":794},[3725],{"text":3726,"type":767},"End-of-Day Workouts",{"type":763,"content":3728},[3729],{"text":3730,"type":767},"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":763,"content":3732},[3733],{"text":3734,"type":767},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":825,"content":3736},[3737,3750,3756],{"type":828,"content":3738},[3739],{"type":763,"content":3740},[3741,3743,3748],{"text":3742,"type":767},"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":3744,"type":767,"marks":3745},"“why” ",[3746],{"type":3747},"italic",{"text":3749,"type":767},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":828,"content":3751},[3752],{"type":763,"content":3753},[3754],{"text":3755,"type":767},"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":828,"content":3757},[3758],{"type":763,"content":3759},[3760],{"text":3761,"type":767},"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":763,"content":3763},[3764],{"text":3765,"type":767},"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":787,"attrs":3767,"content":3768},{"level":789},[3769],{"text":3770,"type":767},"Plan Then Execute",{"type":763,"content":3772},[3773],{"text":3774,"type":767},"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":787,"attrs":3776,"content":3777},{"level":789},[3778],{"text":2498,"type":767},{"type":763,"content":3780},[3781,3782,3788],{"text":2502,"type":767},{"text":2504,"type":767,"marks":3783},[3784,3787],{"type":996,"attrs":3785},{"href":2508,"uuid":48,"anchor":48,"custom":3786,"target":1000,"linktype":13},{},{"type":2323},{"text":2512,"type":767},{"type":763,"content":3790},[3791],{"text":2516,"type":767},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3793,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3798,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3794,"component":118,"meta_info":3795,"meta_title":7,"block_image":3796,"cover_image":3797,"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",{"_uid":3802,"title":3803,"plugin":43,"description":3804},"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":3806,"alt":3807,"name":7,"focus":7,"title":3807,"filename":3808,"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,[2540],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2227,"created_at":3818,"published_at":3819,"updated_at":3820,"id":3821,"uuid":3822,"content":3823,"slug":2227,"full_slug":3844,"sort_by_date":48,"position":446,"tag_list":3845,"is_startpage":9,"parent_id":3846,"meta_data":48,"group_id":3847,"first_published_at":3848,"release_id":48,"lang":60,"path":7,"alternates":3849,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3824,"component":3825,"meta_info":3826,"custom_content_list":3828},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3827,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3829,3834,3839],{"_uid":3830,"label":3831,"value":3832,"dev_id":3833,"component":767},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3835,"label":3836,"value":3837,"dev_id":3838,"component":767},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3840,"label":3841,"value":3842,"dev_id":3843,"component":767},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013212964]