[{"data":1,"prerenderedAt":3199},["ShallowReactive",2],{"default-layout-data":3,"article-training-20-minute-at-home-postpartum-workout":654,"article-page-config":3166},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"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":1423,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1413,"full_slug":1414,"sort_by_date":48,"position":1415,"tag_list":1416,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1419,"first_published_at":1420,"release_id":48,"lang":60,"path":1421,"alternates":1422,"default_full_slug":48,"translated_slugs":48},"20-Minute At-Home Postpartum Workout","2021-11-25T17:05:22.853Z","2022-09-26T19:55:39.625Z","2022-09-26T19:55:39.668Z",88352884,"7dbfeabb-6092-4a94-b806-d11ab0983445",{"_uid":664,"faqs":665,"title":657,"topic":719,"author":734,"content":758,"category":1396,"schedule":1404,"component":1405,"meta_info":1406,"cover_image":1409,"description":1408,"email_capture":1412},"0956afc5-d678-4e21-b5f8-362f4f365ac6",[666,671,675,679,683,687,691,695,699,703,707,711,715],{"_uid":667,"answer":668,"question":669,"component":670},"b5671bb1-1890-48b3-9c49-997deee57326","First and foremost, make sure that your body is ready. A common guideline is to wait 6-8 weeks after giving birth to start working out again. Always speak with your healthcare provider to see when you can get back into a fitness program and what workouts are best for you to begin with. Although you may have been in an intense fitness routine, like high-impact boxing, kickboxing, or HIIT classes 5 days a week before your pregnancy, don’t expect to jump right back into it. Doing high-impact or high-intensity workouts can be more harmful than helpful when you are newly postpartum. Opt for low-impact exercises like walking, stretching, bodyweight movements, or using resistance bands.","How can I get in shape after having a baby?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"fce1d877-5211-4921-9c02-d28e7053805a","Here are 10 bodyweight moves that you can do postpartum at home to get yourself back in shape and feeling stronger than ever!\\n\\nComplete each move for 30 seconds, and repeat the circuit four times for a 20-minute workout. Once you’re ready, you can gradually increase your time to a full minute for each exercise.","Postnatal Bodyweight Workout",{"_uid":676,"answer":677,"question":678,"component":670},"8098a815-bd50-4717-aaf2-6f9fef1ede1a","Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips\\nThink of your spine as a straight line connecting your shoulders to your hips\\nCat\\nPress your hands into the ground, round your back towards the sky and lift the sides of your waist away from the floor\\nDraw your lower belly toward your spine and tuck your tailbone under\\nKeep the sides of your neck long and allow your head to hang towards the floor\\nSpread your shoulder blades apart\\nCow\\n\\nPress the tops of your feet against the mat and push down through your palms while simultaneously lifting your chest and your tailbone toward the sky\\nDraw down through your shoulder blades and slide your shoulders down your back\\nAs your stomach draws down toward the floor, gaze up and keep your spine long\\nCycle back and forth between cat and cow for the allotted time","Cat-Cow",{"_uid":680,"answer":681,"question":682,"component":670},"2111da53-4de6-4b99-8261-f320079ea6ec","Begin on all fours with your hands directly under your shoulders and your knees directly under your hips\\nDraw your belly button into your spine\\nKeeping your back and pelvis stable and your back flat, reach your right arm forward and extend your left leg back\\nReturn to the starting position, placing your hand and knee on the floor\\nRepeat on the other side for one complete rep\\nContinue alternating sides for the allotted time","Bird Dog",{"_uid":684,"answer":685,"question":686,"component":670},"e0cbe8b8-52b3-4e84-8ad3-4f7691cc87e2","Begin on all fours with your hands directly under your shoulders and your knees directly under your hips\\nDraw your belly button into your spine and look at the floor\\nKeeping your back and pelvis stable, lift your left leg away from your body at a 45-degree angle and your knee bent at a 90-degree angle\\nHold for a second and then lower your leg back down\\nRepeat on the right side to complete one rep\\nContinue alternating sides for the allotted time","Fire Hydrants",{"_uid":688,"answer":689,"question":690,"component":670},"8e171a8a-35ab-479e-a8a0-ad819cfb5aaa","Assume a push-up position with your hands directly beneath your shoulders and your toes tucked under\\nKeep your back flat and your spine straight\\nSqueeze your glutes and suck your belly button into your spine\\nHold for the allotted time and try not to drop your knees or torso","Plank",{"_uid":692,"answer":693,"question":694,"component":670},"60b75a70-91cd-450d-b3e8-392a4171fbb3","Start on all fours and place your hands slightly wider than your shoulders\\nStep your feet back and tuck your toes\\nStraighten your arms and legs\\nBend your elbows and lower your body until your chest nearly touches the floor, keeping a flat back the entire time\\nPause, then push yourself back up to complete one rep\\nContinue for the allotted time","Push-Up",{"_uid":696,"answer":697,"question":698,"component":670},"e432bff0-c351-4fd8-97da-d0b57f1c99cf","Lie on the floor face down with your legs straight and your arms extended out in front of you\\nKeeping your head in a neutral position, slowly and simultaneously lift your arms and legs a few inches off the ground\\nAim to lift your belly button slightly off the floor to contract your abs\\nHold this position for the allotted time, then release and lower yourself back down","Superman",{"_uid":700,"answer":701,"question":702,"component":670},"9aaffa1a-1e13-459b-9e65-05d03e6fb0cb","Lie on your right side, legs extended and stacked from hip to feet\\nThe elbow of your right arm should be directly under your shoulder\\nEnsure that your head is directly in line with your spine\\nYour left arm can be aligned along the left side of your body\\nEngage your abdominal muscles, sucking your belly button into your spine\\nLift your hips and knees off the floor, keeping your torso in a straight line\\nHold this position for the allotted time\\nRelease back down\\nRepeat on the left side","Side Plank",{"_uid":704,"answer":705,"question":706,"component":670},"8320e5b7-d958-41fe-a82e-3bfd76cdba71","Lie on your back with your knees bent and feet flat on the floor, hip-width apart\\nLay your arms by your sides with your palms facing down\\nLift your pelvis off the floor by pressing into the soles of your feet until your lower body is in line with your knees\\nSqueeze your glutes and keep your stomach flat\\nThen lower back down to the ground\\nContinue to raise your hips and lower for the allotted time\\nBe sure to keep your knees pointing straight","Glute Bridge",{"_uid":708,"answer":709,"question":710,"component":670},"2e666398-14d2-40c6-9a24-7621b2da9bdc","Complete a glute bridge, with one leg extended straight out during the duration of the exercise\\nRepeat with the other leg","Single Leg Glute Bridge",{"_uid":712,"answer":713,"question":714,"component":670},"2908f969-49da-41e8-9908-5b77f2ea1e54","Start standing with your feet together\\nStep forward about 2-3 feet with your right foot\\nEngage your core and tuck your hips to keep your back straight and your pelvis inline with your rib cage\\nBend both knees to lower yourself to a 90 degree angle until your right thigh is parallel to the floor\\nBe sure that your right knee does not extend beyond your right toes\\nPush back through both feet and return to your starting position, exhaling and squeezing your glutes at the top\\nRepeat with your left foot\\nContinue alternating sides for the allotted time","Lunge",{"_uid":716,"answer":717,"question":718,"component":670},"3f33a94f-d935-43d6-b29a-b1e4313a0e23","Start standing with feet hip-width apart\\nKeeping your core tight and your chest proud, lower yourself down as if sitting in a chair\\nPush through the floor to straighten your legs and lift yourself back into standing position\\nThis is one rep\\nContinue for the allotted time","Squat",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":720,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":721,"component":39,"meta_info":729,"block_image":730,"cover_image":731,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":722,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":723,"component":118,"meta_info":724,"meta_title":7,"block_image":725,"cover_image":726,"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":735,"created_at":736,"published_at":737,"updated_at":738,"id":739,"uuid":740,"content":741,"slug":751,"full_slug":752,"sort_by_date":48,"position":133,"tag_list":753,"is_startpage":9,"parent_id":754,"meta_data":48,"group_id":755,"first_published_at":756,"release_id":48,"lang":60,"path":48,"alternates":757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":742,"_uid":743,"name":744,"photo":745,"component":748,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":749,"social_link_linkedin":7,"social_link_instagram":750,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":746,"alt":744,"name":7,"focus":48,"title":744,"filename":747,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":759,"content":760},"doc",[761,783,789,793,797,802,818,823,849,854,880,884,922,926,962,966,992,996,1034,1038,1064,1068,1124,1128,1172,1176,1190,1194,1243,1247,1278,1282,1303,1319,1354,1359],{"type":762,"content":763},"paragraph",[764,767,773,781],{"text":765,"type":766},"Looking to get back into shape after having a baby? First and foremost, make sure that your body is ready. A common guideline is to wait 6-8 weeks after giving birth to start working out again. Always speak with your healthcare provider to see when you can get back into a fitness program and what workouts are best for you to begin with. Although you may have been in an intense fitness routine, like high-impact boxing, kickboxing, or HIIT classes 5 days a week before your pregnancy, don’t expect to jump right back into it. Doing high-impact or high-intensity workouts can be more harmful than helpful when you are newly postpartum. Opt for low-impact exercises like walking, ","text",{"text":768,"type":766,"marks":769}," ",[770],{"type":771,"attrs":772},"styled",{"class":7},{"text":774,"type":766,"marks":775},"stretching",[776],{"type":777,"attrs":778},"link",{"href":779,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-dynamic-and-static-at-home-boxing-stretches/","_blank",{"text":782,"type":766},", bodyweight movements, or using resistance bands.",{"type":784,"attrs":785,"content":787},"heading",{"level":786},2,[788],{"text":674,"type":766},{"type":762,"content":790},[791],{"text":792,"type":766},"Here are 10 bodyweight moves that you can do postpartum at home to get yourself back in shape and feeling stronger than ever!",{"type":762,"content":794},[795],{"text":796,"type":766},"Complete each move for 30 seconds, and repeat the circuit four times for a 20-minute workout. Once you’re ready, you can gradually increase your time to a full minute for each exercise.",{"type":784,"attrs":798,"content":800},{"level":799},3,[801],{"text":678,"type":766},{"type":803,"content":804},"bullet_list",[805,812],{"type":806,"content":807},"list_item",[808],{"type":762,"content":809},[810],{"text":811,"type":766},"Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips",{"type":806,"content":813},[814],{"type":762,"content":815},[816],{"text":817,"type":766},"Think of your spine as a straight line connecting your shoulders to your hips",{"type":784,"attrs":819,"content":820},{"level":799},[821],{"text":822,"type":766},"Cat",{"type":803,"content":824},[825,831,837,843],{"type":806,"content":826},[827],{"type":762,"content":828},[829],{"text":830,"type":766},"Press your hands into the ground, round your back towards the sky and lift the sides of your waist away from the floor",{"type":806,"content":832},[833],{"type":762,"content":834},[835],{"text":836,"type":766},"Draw your lower belly toward your spine and tuck your tailbone under",{"type":806,"content":838},[839],{"type":762,"content":840},[841],{"text":842,"type":766},"Keep the sides of your neck long and allow your head to hang towards the floor",{"type":806,"content":844},[845],{"type":762,"content":846},[847],{"text":848,"type":766},"Spread your shoulder blades apart",{"type":784,"attrs":850,"content":851},{"level":799},[852],{"text":853,"type":766},"Cow",{"type":803,"content":855},[856,862,868,874],{"type":806,"content":857},[858],{"type":762,"content":859},[860],{"text":861,"type":766},"Press the tops of your feet against the mat and push down through your palms while simultaneously lifting your chest and your tailbone toward the sky",{"type":806,"content":863},[864],{"type":762,"content":865},[866],{"text":867,"type":766},"Draw down through your shoulder blades and slide your shoulders down your back",{"type":806,"content":869},[870],{"type":762,"content":871},[872],{"text":873,"type":766},"As your stomach draws down toward the floor, gaze up and keep your spine long",{"type":806,"content":875},[876],{"type":762,"content":877},[878],{"text":879,"type":766},"Cycle back and forth between cat and cow for the allotted time",{"type":784,"attrs":881,"content":882},{"level":799},[883],{"text":682,"type":766},{"type":803,"content":885},[886,892,898,904,910,916],{"type":806,"content":887},[888],{"type":762,"content":889},[890],{"text":891,"type":766},"Begin on all fours with your hands directly under your shoulders and your knees directly under your hips",{"type":806,"content":893},[894],{"type":762,"content":895},[896],{"text":897,"type":766},"Draw your belly button into your spine",{"type":806,"content":899},[900],{"type":762,"content":901},[902],{"text":903,"type":766},"Keeping your back and pelvis stable and your back flat, reach your right arm forward and extend your left leg back",{"type":806,"content":905},[906],{"type":762,"content":907},[908],{"text":909,"type":766},"Return to the starting position, placing your hand and knee on the floor",{"type":806,"content":911},[912],{"type":762,"content":913},[914],{"text":915,"type":766},"Repeat on the other side for one complete rep",{"type":806,"content":917},[918],{"type":762,"content":919},[920],{"text":921,"type":766},"Continue alternating sides for the allotted time",{"type":784,"attrs":923,"content":924},{"level":799},[925],{"text":686,"type":766},{"type":803,"content":927},[928,933,939,945,951,957],{"type":806,"content":929},[930],{"type":762,"content":931},[932],{"text":891,"type":766},{"type":806,"content":934},[935],{"type":762,"content":936},[937],{"text":938,"type":766},"Draw your belly button into your spine and look at the floor",{"type":806,"content":940},[941],{"type":762,"content":942},[943],{"text":944,"type":766},"Keeping your back and pelvis stable, lift your left leg away from your body at a 45-degree angle and your knee bent at a 90-degree angle",{"type":806,"content":946},[947],{"type":762,"content":948},[949],{"text":950,"type":766},"Hold for a second and then lower your leg back down",{"type":806,"content":952},[953],{"type":762,"content":954},[955],{"text":956,"type":766},"Repeat on the right side to complete one rep",{"type":806,"content":958},[959],{"type":762,"content":960},[961],{"text":921,"type":766},{"type":784,"attrs":963,"content":964},{"level":799},[965],{"text":690,"type":766},{"type":803,"content":967},[968,974,980,986],{"type":806,"content":969},[970],{"type":762,"content":971},[972],{"text":973,"type":766},"Assume a push-up position with your hands directly beneath your shoulders and your toes tucked under",{"type":806,"content":975},[976],{"type":762,"content":977},[978],{"text":979,"type":766},"Keep your back flat and your spine straight",{"type":806,"content":981},[982],{"type":762,"content":983},[984],{"text":985,"type":766},"Squeeze your glutes and suck your belly button into your spine",{"type":806,"content":987},[988],{"type":762,"content":989},[990],{"text":991,"type":766},"Hold for the allotted time and try not to drop your knees or torso",{"type":784,"attrs":993,"content":994},{"level":799},[995],{"text":694,"type":766},{"type":803,"content":997},[998,1004,1010,1016,1022,1028],{"type":806,"content":999},[1000],{"type":762,"content":1001},[1002],{"text":1003,"type":766},"Start on all fours and place your hands slightly wider than your shoulders",{"type":806,"content":1005},[1006],{"type":762,"content":1007},[1008],{"text":1009,"type":766},"Step your feet back and tuck your toes",{"type":806,"content":1011},[1012],{"type":762,"content":1013},[1014],{"text":1015,"type":766},"Straighten your arms and legs",{"type":806,"content":1017},[1018],{"type":762,"content":1019},[1020],{"text":1021,"type":766},"Bend your elbows and lower your body until your chest nearly touches the floor, keeping a flat back the entire time",{"type":806,"content":1023},[1024],{"type":762,"content":1025},[1026],{"text":1027,"type":766},"Pause, then push yourself back up to complete one rep",{"type":806,"content":1029},[1030],{"type":762,"content":1031},[1032],{"text":1033,"type":766},"Continue for the allotted time",{"type":784,"attrs":1035,"content":1036},{"level":799},[1037],{"text":698,"type":766},{"type":803,"content":1039},[1040,1046,1052,1058],{"type":806,"content":1041},[1042],{"type":762,"content":1043},[1044],{"text":1045,"type":766},"Lie on the floor face down with your legs straight and your arms extended out in front of you",{"type":806,"content":1047},[1048],{"type":762,"content":1049},[1050],{"text":1051,"type":766},"Keeping your head in a neutral position, slowly and simultaneously lift your arms and legs a few inches off the ground",{"type":806,"content":1053},[1054],{"type":762,"content":1055},[1056],{"text":1057,"type":766},"Aim to lift your belly button slightly off the floor to contract your abs",{"type":806,"content":1059},[1060],{"type":762,"content":1061},[1062],{"text":1063,"type":766},"Hold this position for the allotted time, then release and lower yourself back down",{"type":784,"attrs":1065,"content":1066},{"level":799},[1067],{"text":702,"type":766},{"type":803,"content":1069},[1070,1076,1082,1088,1094,1100,1106,1112,1118],{"type":806,"content":1071},[1072],{"type":762,"content":1073},[1074],{"text":1075,"type":766},"Lie on your right side, legs extended and stacked from hip to feet",{"type":806,"content":1077},[1078],{"type":762,"content":1079},[1080],{"text":1081,"type":766},"The elbow of your right arm should be directly under your shoulder",{"type":806,"content":1083},[1084],{"type":762,"content":1085},[1086],{"text":1087,"type":766},"Ensure that your head is directly in line with your spine",{"type":806,"content":1089},[1090],{"type":762,"content":1091},[1092],{"text":1093,"type":766},"Your left arm can be aligned along the left side of your body",{"type":806,"content":1095},[1096],{"type":762,"content":1097},[1098],{"text":1099,"type":766},"Engage your abdominal muscles, sucking your belly button into your spine",{"type":806,"content":1101},[1102],{"type":762,"content":1103},[1104],{"text":1105,"type":766},"Lift your hips and knees off the floor, keeping your torso in a straight line",{"type":806,"content":1107},[1108],{"type":762,"content":1109},[1110],{"text":1111,"type":766},"Hold this position for the allotted time",{"type":806,"content":1113},[1114],{"type":762,"content":1115},[1116],{"text":1117,"type":766},"Release back down",{"type":806,"content":1119},[1120],{"type":762,"content":1121},[1122],{"text":1123,"type":766},"Repeat on the left side",{"type":784,"attrs":1125,"content":1126},{"level":799},[1127],{"text":706,"type":766},{"type":803,"content":1129},[1130,1136,1142,1148,1154,1160,1166],{"type":806,"content":1131},[1132],{"type":762,"content":1133},[1134],{"text":1135,"type":766},"Lie on your back with your knees bent and feet flat on the floor, hip-width apart",{"type":806,"content":1137},[1138],{"type":762,"content":1139},[1140],{"text":1141,"type":766},"Lay your arms by your sides with your palms facing down",{"type":806,"content":1143},[1144],{"type":762,"content":1145},[1146],{"text":1147,"type":766},"Lift your pelvis off the floor by pressing into the soles of your feet until your lower body is in line with your knees",{"type":806,"content":1149},[1150],{"type":762,"content":1151},[1152],{"text":1153,"type":766},"Squeeze your glutes and keep your stomach flat",{"type":806,"content":1155},[1156],{"type":762,"content":1157},[1158],{"text":1159,"type":766},"Then lower back down to the ground",{"type":806,"content":1161},[1162],{"type":762,"content":1163},[1164],{"text":1165,"type":766},"Continue to raise your hips and lower for the allotted time",{"type":806,"content":1167},[1168],{"type":762,"content":1169},[1170],{"text":1171,"type":766},"Be sure to keep your knees pointing straight",{"type":784,"attrs":1173,"content":1174},{"level":799},[1175],{"text":710,"type":766},{"type":803,"content":1177},[1178,1184],{"type":806,"content":1179},[1180],{"type":762,"content":1181},[1182],{"text":1183,"type":766},"Complete a glute bridge, with one leg extended straight out during the duration of the exercise",{"type":806,"content":1185},[1186],{"type":762,"content":1187},[1188],{"text":1189,"type":766},"Repeat with the other leg",{"type":784,"attrs":1191,"content":1192},{"level":799},[1193],{"text":714,"type":766},{"type":803,"content":1195},[1196,1202,1208,1214,1220,1226,1232,1238],{"type":806,"content":1197},[1198],{"type":762,"content":1199},[1200],{"text":1201,"type":766},"Start standing with your feet together",{"type":806,"content":1203},[1204],{"type":762,"content":1205},[1206],{"text":1207,"type":766},"Step forward about 2-3 feet with your right foot",{"type":806,"content":1209},[1210],{"type":762,"content":1211},[1212],{"text":1213,"type":766},"Engage your core and tuck your hips to keep your back straight and your pelvis inline with your rib cage",{"type":806,"content":1215},[1216],{"type":762,"content":1217},[1218],{"text":1219,"type":766},"Bend both knees to lower yourself to a 90 degree angle until your right thigh is parallel to the floor",{"type":806,"content":1221},[1222],{"type":762,"content":1223},[1224],{"text":1225,"type":766},"Be sure that your right knee does not extend beyond your right toes",{"type":806,"content":1227},[1228],{"type":762,"content":1229},[1230],{"text":1231,"type":766},"Push back through both feet and return to your starting position, exhaling and squeezing your glutes at the top",{"type":806,"content":1233},[1234],{"type":762,"content":1235},[1236],{"text":1237,"type":766},"Repeat with your left foot",{"type":806,"content":1239},[1240],{"type":762,"content":1241},[1242],{"text":921,"type":766},{"type":784,"attrs":1244,"content":1245},{"level":799},[1246],{"text":718,"type":766},{"type":803,"content":1248},[1249,1255,1261,1267,1273],{"type":806,"content":1250},[1251],{"type":762,"content":1252},[1253],{"text":1254,"type":766},"Start standing with feet hip-width apart",{"type":806,"content":1256},[1257],{"type":762,"content":1258},[1259],{"text":1260,"type":766},"Keeping your core tight and your chest proud, lower yourself down as if sitting in a chair",{"type":806,"content":1262},[1263],{"type":762,"content":1264},[1265],{"text":1266,"type":766},"Push through the floor to straighten your legs and lift yourself back into standing position",{"type":806,"content":1268},[1269],{"type":762,"content":1270},[1271],{"text":1272,"type":766},"This is one rep",{"type":806,"content":1274},[1275],{"type":762,"content":1276},[1277],{"text":1033,"type":766},{"type":762,"content":1279},[1280],{"text":1281,"type":766},"Repeat these ten exercises for up to four rounds for a full workout. Remember to start slowly--if 30 seconds for each exercise is long, decrease the time and work your way up. Take time to rest in between each round.",{"type":762,"content":1283},[1284,1286,1290,1296,1301],{"text":1285,"type":766},"Your goal for getting back into pre-baby shape should be focused on proper function and ",{"text":768,"type":766,"marks":1287},[1288],{"type":771,"attrs":1289},{"class":7},{"text":1291,"type":766,"marks":1292},"core stability",[1293],{"type":777,"attrs":1294},{"href":1295,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/for-members/shred-and-stabilize-your-core-with-all-new-core-workouts/",{"text":1297,"type":766,"marks":1298},"  ",[1299],{"type":771,"attrs":1300},{"class":7},{"text":1302,"type":766},"before strength-building. I highly suggest working with a coach or a trainer who is a pre- and post-natal fitness specialist. Always listen to your body when doing any form of exercise. If you are feeling like it is too much, decrease the intensity level and give yourself a break to recover from childbirth. The key is to have patience and take your time into this new journey as a mom.",{"type":762,"content":1304},[1305,1307,1311,1317],{"text":1306,"type":766},"Being a mom of two, I understand how taking care of little ones and fitting in workouts can be challenging, but with the help and encouragement from myself and the ",{"text":768,"type":766,"marks":1308},[1309],{"type":771,"attrs":1310},{"class":7},{"text":1312,"type":766,"marks":1313},"FightCamp Team",[1314],{"type":777,"attrs":1315},{"href":1316,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1318,"type":766},", know that we are always in your corner. Making time for yourself, even if it's a quick boxing or kickboxing workout, will be so rewarding for you physically and mentally. Keep up the great work, mom, you're doing an awesome job!",{"type":762,"content":1320},[1321,1323,1327,1332,1336,1338,1342,1348,1352],{"text":1322,"type":766},"If you have any favorite postpartum exercises or tips, I’d love to hear them! Connect with me and follow me on IG ",{"text":768,"type":766,"marks":1324},[1325],{"type":771,"attrs":1326},{"class":7},{"text":1328,"type":766,"marks":1329},"@shaniesmash",[1330],{"type":777,"attrs":1331},{"href":750,"uuid":48,"anchor":48,"target":780,"linktype":48},{"text":1297,"type":766,"marks":1333},[1334],{"type":771,"attrs":1335},{"class":7},{"text":1337,"type":766},"and join the ",{"text":768,"type":766,"marks":1339},[1340],{"type":771,"attrs":1341},{"class":7},{"text":1343,"type":766,"marks":1344},"FightCamp Community",[1345],{"type":777,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"target":780,"linktype":48},"https://www.facebook.com/groups/542530602799015",{"text":1297,"type":766,"marks":1349},[1350],{"type":771,"attrs":1351},{"class":7},{"text":1353,"type":766},"on Facebook.",{"type":784,"attrs":1355,"content":1356},{"level":799},[1357],{"text":1358,"type":766},"Related Articles",{"type":762,"content":1360},[1361,1367,1369,1375,1376,1382,1383,1389,1390],{"text":1362,"type":766,"marks":1363},"How To Prepare For a Dangerous Situation | Fighter's Advice",[1364],{"type":777,"attrs":1365},{"href":1366,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-prepare-for-a-dangerous-situation-fighters-advice/",{"type":1368},"hard_break",{"text":1370,"type":766,"marks":1371},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[1372],{"type":777,"attrs":1373},{"href":1374,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips/",{"type":1368},{"text":1377,"type":766,"marks":1378},"10 Yoga Poses For Boxers and Kickboxers",[1379],{"type":777,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{"type":1368},{"text":1384,"type":766,"marks":1385},"30 Minute Boxing HIIT Family Workout With Shanie SMASH",[1386],{"type":777,"attrs":1387},{"href":1388,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/30-minute-boxing-hiit-family-workout-with-shanie-smash/",{"type":1368},{"text":1391,"type":766,"marks":1392},"6 Benefits of Boxing & Kickboxing for Kids",[1393],{"type":777,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/6-benefits-of-boxing-kickboxing-for-kids/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1397,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1402,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1398,"component":118,"meta_info":1399,"meta_title":7,"block_image":1400,"cover_image":1401,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-01-12 00:00","article",{"_uid":1407,"title":657,"plugin":43,"description":1408},"86a34931-a457-4a1c-87dd-c25950fe3e79","Hey, new moms! FightCamp’s Shanie “Smash” has 10 postnatal bodyweight exercises that will rebuild your strength & get you back to your pre-baby fitness routine!",{"id":1410,"alt":657,"name":7,"focus":48,"title":657,"filename":1411,"copyright":7,"fieldtype":50},3458990,"https://a.storyblok.com/f/115220/2400x990/b0c491486f/20-minute-at-home-postpartum-workout.png",[],"20-minute-at-home-postpartum-workout","blogs/20-minute-at-home-postpartum-workout",-2800,[1417],"featured",60887917,"4db80fa8-a1a9-4f6e-99a3-5fd1bfa2c488","2022-01-12T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1424],[1425,1609,1937,2179,2411,2755],{"name":1426,"created_at":1427,"published_at":1428,"updated_at":1429,"id":1430,"uuid":1431,"content":1432,"slug":1603,"full_slug":1604,"sort_by_date":48,"position":1605,"tag_list":1606,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1607,"first_published_at":1428,"release_id":48,"lang":60,"path":1421,"alternates":1608,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1433,"faqs":1434,"title":1426,"topic":1443,"author":1458,"content":1459,"category":1584,"schedule":1592,"component":1405,"meta_info":1593,"cover_image":1597,"description":1601,"contributors":1602},"c6387572-343f-40bf-8172-852035367c90",[1435,1439],{"_uid":1436,"answer":1437,"question":1438,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1440,"answer":1441,"question":1442,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1444,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1456,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1445,"component":39,"meta_info":1453,"block_image":1454,"cover_image":1455,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1446,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1451,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1447,"component":118,"meta_info":1448,"meta_title":7,"block_image":1449,"cover_image":1450,"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":759,"content":1460},[1461,1466,1469,1474,1479,1483,1488,1492,1497,1510,1515,1528,1533,1537,1542,1553,1558,1562,1567,1580],{"type":784,"attrs":1462,"content":1463},{"level":786},[1464],{"text":1465,"type":766},"Boxing Gym Culture",{"type":762,"content":1467},[1468],{"text":1441,"type":766},{"type":784,"attrs":1470,"content":1471},{"level":786},[1472],{"text":1473,"type":766},"What Are the Basic Boxing Gym Rules? ",{"type":784,"attrs":1475,"content":1476},{"level":799},[1477],{"text":1478,"type":766},"Yes Coach, No Coach",{"type":762,"content":1480},[1481],{"text":1482,"type":766},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":784,"attrs":1484,"content":1485},{"level":799},[1486],{"text":1487,"type":766},"Sharing is Caring",{"type":762,"content":1489},[1490],{"text":1491,"type":766},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":784,"attrs":1493,"content":1494},{"level":799},[1495],{"text":1496,"type":766},"Keep it Clean",{"type":762,"content":1498},[1499,1501,1508],{"text":1500,"type":766},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1502,"type":766,"marks":1503},"clean it off.",[1504],{"type":777,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"custom":1507,"target":780,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1509,"type":766}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":784,"attrs":1511,"content":1512},{"level":799},[1513],{"text":1514,"type":766},"No Killers in Sparring",{"type":762,"content":1516},[1517,1519,1526],{"text":1518,"type":766},"In most boxing gym workouts you will find yourself ",{"text":1520,"type":766,"marks":1521},"sparring",[1522],{"type":777,"attrs":1523},{"href":1524,"uuid":48,"anchor":48,"custom":1525,"target":780,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1527,"type":766},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":784,"attrs":1529,"content":1530},{"level":799},[1531],{"text":1532,"type":766},"Don’t Dump Your Weights",{"type":762,"content":1534},[1535],{"text":1536,"type":766},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":784,"attrs":1538,"content":1539},{"level":799},[1540],{"text":1541,"type":766},"Leave the Weightcut Fighter Alone",{"type":762,"content":1543},[1544,1546,1551],{"text":1545,"type":766},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1547,"type":766,"marks":1548},"leave them alone.",[1549],{"type":1550},"italic",{"text":1552,"type":766}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":784,"attrs":1554,"content":1555},{"level":799},[1556],{"text":1557,"type":766},"The Golden Rule",{"type":762,"content":1559},[1560],{"text":1561,"type":766},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":784,"attrs":1563,"content":1564},{"level":786},[1565],{"text":1566,"type":766},"Train Like a Fighter",{"type":762,"content":1568},[1569,1571,1578],{"text":1570,"type":766},"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":1572,"type":766,"marks":1573},"FightCamp",[1574],{"type":777,"attrs":1575},{"href":1576,"uuid":48,"anchor":48,"custom":1577,"target":780,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1579,"type":766}," 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":762,"content":1581},[1582],{"text":1583,"type":766},"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":1585,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1590,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1591,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1586,"component":118,"meta_info":1587,"meta_title":7,"block_image":1588,"cover_image":1589,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1594,"title":1595,"plugin":43,"description":1596},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1598,"alt":1599,"name":7,"focus":7,"title":1599,"filename":1600,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1417],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1610,"created_at":1611,"published_at":1612,"updated_at":1613,"id":1614,"uuid":1615,"content":1616,"slug":1931,"full_slug":1932,"sort_by_date":48,"position":1933,"tag_list":1934,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1935,"first_published_at":1612,"release_id":48,"lang":60,"path":1421,"alternates":1936,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1617,"faqs":1618,"title":1610,"topic":1651,"author":1666,"content":1667,"category":1913,"schedule":1921,"component":1405,"meta_info":1922,"cover_image":1926,"description":1925,"contributors":1930},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1619,1623,1627,1631,1635,1639,1643,1647],{"_uid":1620,"answer":1621,"question":1622,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1624,"answer":1625,"question":1626,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1628,"answer":1629,"question":1630,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1632,"answer":1633,"question":1634,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1636,"answer":1637,"question":1638,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1640,"answer":1641,"question":1642,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1644,"answer":1645,"question":1646,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1648,"answer":1649,"question":1650,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1652,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1664,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1665,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1653,"component":39,"meta_info":1661,"block_image":1662,"cover_image":1663,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1654,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1659,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1655,"component":118,"meta_info":1656,"meta_title":7,"block_image":1657,"cover_image":1658,"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":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":759,"content":1668},[1669,1689,1693,1697,1702,1706,1721,1741,1745,1755,1758,1763,1774,1794,1799,1809,1837,1842,1852,1864,1869,1896,1900,1909],{"type":762,"content":1670},[1671,1673,1679,1681,1687],{"text":1672,"type":766},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1674,"type":766,"marks":1675},"over two hours each day",[1676],{"type":777,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1680,"type":766}," on social media. The ",{"text":1682,"type":766,"marks":1683},"CDC",[1684],{"type":777,"attrs":1685},{"href":1686,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1688,"type":766}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":762,"content":1690},[1691],{"text":1692,"type":766},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":762,"content":1694},[1695],{"text":1696,"type":766},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":784,"attrs":1698,"content":1699},{"level":786},[1700],{"text":1701,"type":766},"Benefits of a 30-Minute Boxing Workout",{"type":784,"attrs":1703,"content":1704},{"level":799},[1705],{"text":1630,"type":766},{"type":1707,"attrs":1708},"blok",{"id":1709,"body":1710},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1711],{"url":1712,"_uid":1714,"image":1715,"component":1719,"copyright_details":1720},{"id":7,"url":7,"linktype":1713,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1716,"alt":1717,"name":7,"focus":48,"title":1717,"filename":1718,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png","content_image",[],{"type":762,"content":1722},[1723,1725,1731,1733,1739],{"text":1724,"type":766},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1726,"type":766,"marks":1727},"heavy bag",[1728],{"type":777,"attrs":1729},{"href":1730,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1732,"type":766},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1734,"type":766,"marks":1735},"fantastic shape",[1736],{"type":777,"attrs":1737},{"href":1738,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1740,"type":766},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":784,"attrs":1742,"content":1743},{"level":799},[1744],{"text":1634,"type":766},{"type":1707,"attrs":1746},{"id":1709,"body":1747},[1748],{"url":1749,"_uid":1750,"image":1751,"component":1719,"copyright_details":1754},{"id":7,"url":7,"linktype":1713,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1752,"alt":1717,"name":7,"focus":48,"title":1717,"filename":1753,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":762,"content":1756},[1757],{"text":1633,"type":766},{"type":784,"attrs":1759,"content":1760},{"level":799},[1761],{"text":1762,"type":766},"Stress Relief",{"type":1707,"attrs":1764},{"id":1709,"body":1765},[1766],{"url":1767,"_uid":1768,"image":1769,"component":1719,"copyright_details":1773},{"id":7,"url":7,"linktype":1713,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1770,"alt":1771,"name":7,"focus":48,"title":1771,"filename":1772,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":762,"content":1775},[1776,1778,1784,1786,1792],{"text":1777,"type":766},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1779,"type":766,"marks":1780},"unleashing that stress",[1781],{"type":777,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1785,"type":766}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1787,"type":766,"marks":1788},"safe and healthy outlet",[1789],{"type":777,"attrs":1790},{"href":1791,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1793,"type":766}," for anyone who has ever felt the need to just get it all out.",{"type":784,"attrs":1795,"content":1796},{"level":799},[1797],{"text":1798,"type":766},"Mental Wellness",{"type":1707,"attrs":1800},{"id":1709,"body":1801},[1802],{"url":1803,"_uid":1804,"image":1805,"component":1719,"copyright_details":1808},{"id":7,"url":7,"linktype":1713,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1806,"alt":1717,"name":7,"focus":48,"title":1717,"filename":1807,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":762,"content":1810},[1811,1813,1819,1821,1827,1829,1835],{"text":1812,"type":766},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1814,"type":766,"marks":1815},"prevent age-related cognitive decline",[1816],{"type":777,"attrs":1817},{"href":1818,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1820,"type":766},". Studies have also shown that as little as ",{"text":1822,"type":766,"marks":1823},"15 minutes per day",[1824],{"type":777,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1828,"type":766}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1830,"type":766,"marks":1831},"regulate your emotional well-being",[1832],{"type":777,"attrs":1833},{"href":1834,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1836,"type":766}," over time with consistent workouts.",{"type":784,"attrs":1838,"content":1839},{"level":799},[1840],{"text":1841,"type":766},"Convenience",{"type":1707,"attrs":1843},{"id":1709,"body":1844},[1845],{"url":1846,"_uid":1847,"image":1848,"component":1719,"copyright_details":1851},{"id":7,"url":7,"linktype":1713,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1849,"alt":1717,"name":7,"focus":48,"title":1717,"filename":1850,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":762,"content":1853},[1854,1856,1862],{"text":1855,"type":766},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1857,"type":766,"marks":1858},"boxing training at home",[1859],{"type":777,"attrs":1860},{"href":1861,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1863,"type":766},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":784,"attrs":1865,"content":1866},{"level":786},[1867],{"text":1868,"type":766},"30-Minute Throwdown",{"type":762,"content":1870},[1871,1873,1879,1881,1887,1889,1894],{"text":1872,"type":766},"You can start getting all the benefits of ",{"text":1874,"type":766,"marks":1875},"boxing at home",[1876],{"type":777,"attrs":1877},{"href":1878,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1880,"type":766}," with no equipment at all. ",{"text":1882,"type":766,"marks":1883},"Shadowboxing",[1884],{"type":777,"attrs":1885},{"href":1886,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1888,"type":766}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1726,"type":766,"marks":1890},[1891],{"type":777,"attrs":1892},{"href":1893,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1895,"type":766}," to your home gym can be life-changing.",{"type":784,"attrs":1897,"content":1898},{"level":786},[1899],{"text":1566,"type":766},{"type":762,"content":1901},[1902,1903,1907],{"text":1570,"type":766},{"text":1572,"type":766,"marks":1904},[1905],{"type":777,"attrs":1906},{"href":1576,"uuid":48,"anchor":48,"target":780,"linktype":13},{"text":1908,"type":766}," 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":762,"content":1910},[1911],{"text":1912,"type":766},"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":1914,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1919,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1920,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1915,"component":118,"meta_info":1916,"meta_title":7,"block_image":1917,"cover_image":1918,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1923,"title":1924,"plugin":43,"description":1925},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1927,"alt":1928,"name":7,"focus":48,"title":1928,"filename":1929,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1417],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1938,"created_at":1939,"published_at":1940,"updated_at":1941,"id":1942,"uuid":1943,"content":1944,"slug":2172,"full_slug":2173,"sort_by_date":48,"position":2174,"tag_list":2175,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2176,"first_published_at":2177,"release_id":48,"lang":60,"path":1421,"alternates":2178,"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":1945,"faqs":1946,"title":1938,"topic":1959,"author":1974,"content":1975,"category":2153,"schedule":2161,"component":1405,"meta_info":2162,"cover_image":2166,"description":2170,"contributors":2171},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1947,1951,1955],{"_uid":1948,"answer":1949,"question":1950,"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":1952,"answer":1953,"question":1954,"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":1956,"answer":1957,"question":1958,"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":1960,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1972,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1961,"component":39,"meta_info":1969,"block_image":1970,"cover_image":1971,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1962,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1967,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1968,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1963,"component":118,"meta_info":1964,"meta_title":7,"block_image":1965,"cover_image":1966,"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":759,"content":1976},[1977,1981,1985,1989,1993,2008,2056,2069,2074,2098,2132,2136,2140,2150],{"type":784,"attrs":1978,"content":1979},{"level":786},[1980],{"text":1950,"type":766},{"type":762,"content":1982},[1983],{"text":1984,"type":766},"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":762,"content":1986},[1987],{"text":1988,"type":766},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":784,"attrs":1990,"content":1991},{"level":786},[1992],{"text":1954,"type":766},{"type":762,"content":1994},[1995,1997,2006],{"text":1996,"type":766},"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":1998,"type":766,"marks":1999},"National Academy of Sports Medicine",[2000,2004],{"type":777,"attrs":2001},{"href":2002,"uuid":48,"anchor":48,"custom":2003,"target":780,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2005},"underline",{"text":2007,"type":766}," has a few exercise-related symptoms of overtraining:",{"type":2009,"attrs":2010,"content":2013},"ordered_list",{"order":2011},{"order":2012},1,[2014,2020,2026,2032,2038,2044,2050],{"type":806,"content":2015},[2016],{"type":762,"content":2017},[2018],{"text":2019,"type":766},"A plateau or decline in workout performance or progress",{"type":806,"content":2021},[2022],{"type":762,"content":2023},[2024],{"text":2025,"type":766},"A perception of increased exertion during “normal” or “easy” workouts",{"type":806,"content":2027},[2028],{"type":762,"content":2029},[2030],{"text":2031,"type":766},"Excessive sweating or overheating",{"type":806,"content":2033},[2034],{"type":762,"content":2035},[2036],{"text":2037,"type":766},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":806,"content":2039},[2040],{"type":762,"content":2041},[2042],{"text":2043,"type":766},"A lack of feeling “refreshed” after regular rest and recovery",{"type":806,"content":2045},[2046],{"type":762,"content":2047},[2048],{"text":2049,"type":766},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":806,"content":2051},[2052],{"type":762,"content":2053},[2054],{"text":2055,"type":766},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":762,"content":2057},[2058,2060,2067],{"text":2059,"type":766},"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":2061,"type":766,"marks":2062},"FightCamp App",[2063,2066],{"type":777,"attrs":2064},{"href":1316,"uuid":48,"anchor":48,"custom":2065,"target":780,"linktype":13},{},{"type":2005},{"text":2068,"type":766}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":784,"attrs":2070,"content":2071},{"level":786},[2072],{"text":2073,"type":766},"A Day of Rest",{"type":762,"content":2075},[2076,2078,2086,2088,2096],{"text":2077,"type":766},"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":2079,"type":766,"marks":2080},"Aaron",[2081,2085],{"type":777,"attrs":2082},{"href":2083,"uuid":48,"anchor":48,"custom":2084,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2005},{"text":2087,"type":766}," and ",{"text":2089,"type":766,"marks":2090},"Flo",[2091,2095],{"type":777,"attrs":2092},{"href":2093,"uuid":48,"anchor":48,"custom":2094,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2005},{"text":2097,"type":766},"), 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":762,"content":2099},[2100,2102,2110,2112,2120,2122,2130],{"text":2101,"type":766},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2103,"type":766,"marks":2104},"researchers",[2105,2109],{"type":777,"attrs":2106},{"href":2107,"uuid":48,"anchor":48,"custom":2108,"target":780,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2005},{"text":2111,"type":766}," 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":2113,"type":766,"marks":2114},"FightCamp Trainers",[2115,2119],{"type":777,"attrs":2116},{"href":2117,"uuid":48,"anchor":48,"custom":2118,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2005},{"text":2121,"type":766}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2123,"type":766,"marks":2124},"neurological connections",[2125,2129],{"type":777,"attrs":2126},{"href":2127,"uuid":48,"anchor":48,"custom":2128,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2005},{"text":2131,"type":766},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":762,"content":2133},[2134],{"text":2135,"type":766},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":784,"attrs":2137,"content":2138},{"level":786},[2139],{"text":1566,"type":766},{"type":762,"content":2141},[2142,2143,2149],{"text":1570,"type":766},{"text":1572,"type":766,"marks":2144},[2145,2148],{"type":777,"attrs":2146},{"href":1576,"uuid":48,"anchor":48,"custom":2147,"target":780,"linktype":13},{},{"type":2005},{"text":1579,"type":766},{"type":762,"content":2151},[2152],{"text":1912,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2154,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2159,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2160,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2155,"component":118,"meta_info":2156,"meta_title":7,"block_image":2157,"cover_image":2158,"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":2163,"title":2164,"plugin":43,"description":2165},"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":2167,"alt":2168,"name":7,"focus":7,"title":2168,"filename":2169,"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,[1417],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2180,"created_at":2181,"published_at":2182,"updated_at":2183,"id":2184,"uuid":2185,"content":2186,"slug":2404,"full_slug":2405,"sort_by_date":48,"position":2406,"tag_list":2407,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2408,"first_published_at":2409,"release_id":48,"lang":60,"path":1421,"alternates":2410,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2187,"faqs":2188,"title":2180,"topic":2209,"author":2224,"content":2225,"category":2386,"schedule":2394,"component":1405,"meta_info":2395,"cover_image":2399,"description":2398,"contributors":2403},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2189,2193,2197,2201,2205],{"_uid":2190,"answer":2191,"question":2192,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2194,"answer":2195,"question":2196,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2198,"answer":2199,"question":2200,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2202,"answer":2203,"question":2204,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2206,"answer":2207,"question":2208,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2210,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2222,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2223,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2211,"component":39,"meta_info":2219,"block_image":2220,"cover_image":2221,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2212,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2217,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2218,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2213,"component":118,"meta_info":2214,"meta_title":7,"block_image":2215,"cover_image":2216,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":759,"content":2226},[2227,2231,2235,2239,2252,2256,2260,2265,2277,2290,2295,2306,2310,2332,2337,2348,2361,2366,2370,2374,2383],{"type":762,"content":2228},[2229],{"text":2230,"type":766},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":762,"content":2232},[2233],{"text":2234,"type":766},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":784,"attrs":2236,"content":2237},{"level":786},[2238],{"text":2192,"type":766},{"type":762,"content":2240},[2241,2243,2250],{"text":2242,"type":766},"According to the ",{"text":2244,"type":766,"marks":2245},"Mayo Clinic",[2246],{"type":777,"attrs":2247},{"href":2248,"uuid":48,"anchor":48,"custom":2249,"target":780,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2251,"type":766},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":762,"content":2253},[2254],{"text":2255,"type":766},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":762,"content":2257},[2258],{"text":2259,"type":766},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":784,"attrs":2261,"content":2262},{"level":786},[2263],{"text":2264,"type":766},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1707,"attrs":2266},{"id":2267,"body":2268},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2269],{"url":2270,"_uid":2271,"image":2272,"component":1719,"copyright_details":2276},{"id":7,"url":7,"linktype":1713,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2273,"alt":2274,"name":7,"focus":48,"title":2274,"filename":2275,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":762,"content":2278},[2279,2281,2288],{"text":2280,"type":766},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2282,"type":766,"marks":2283},"burn more calories",[2284],{"type":777,"attrs":2285},{"href":2286,"uuid":48,"anchor":48,"custom":2287,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2289,"type":766}," even after you’re done working out.",{"type":784,"attrs":2291,"content":2292},{"level":786},[2293],{"text":2294,"type":766},"Kickboxing Is A Full Body Workout",{"type":1707,"attrs":2296},{"id":2267,"body":2297},[2298],{"url":2299,"_uid":2300,"image":2301,"component":1719,"copyright_details":2305},{"id":7,"url":7,"linktype":1713,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2302,"alt":2303,"name":7,"focus":48,"title":2303,"filename":2304,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":762,"content":2307},[2308],{"text":2309,"type":766},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":762,"content":2311},[2312,2314,2321,2323,2330],{"text":2313,"type":766},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2315,"type":766,"marks":2316},"all-level lower body workout",[2317],{"type":777,"attrs":2318},{"href":2319,"uuid":48,"anchor":48,"custom":2320,"target":780,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2322,"type":766}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2324,"type":766,"marks":2325},"upper body workout",[2326],{"type":777,"attrs":2327},{"href":2328,"uuid":48,"anchor":48,"custom":2329,"target":780,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2331,"type":766}," led by Flo Master.",{"type":784,"attrs":2333,"content":2334},{"level":786},[2335],{"text":2336,"type":766},"Boxing Can Be Low-Impact",{"type":1707,"attrs":2338},{"id":2267,"body":2339},[2340],{"url":2341,"_uid":2342,"image":2343,"component":1719,"copyright_details":2347},{"id":7,"url":7,"linktype":1713,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2344,"alt":2345,"name":7,"focus":48,"title":2345,"filename":2346,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":762,"content":2349},[2350,2352,2359],{"text":2351,"type":766},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2353,"type":766,"marks":2354},"shadowboxing",[2355],{"type":777,"attrs":2356},{"href":2357,"uuid":48,"anchor":48,"custom":2358,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2360,"type":766}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":784,"attrs":2362,"content":2363},{"level":786},[2364],{"text":2365,"type":766},"Kick Boring Cardio To The Curb",{"type":762,"content":2367},[2368],{"text":2369,"type":766},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":784,"attrs":2371,"content":2372},{"level":786},[2373],{"text":1566,"type":766},{"type":762,"content":2375},[2376,2377,2382],{"text":1570,"type":766},{"text":1572,"type":766,"marks":2378},[2379],{"type":777,"attrs":2380},{"href":1576,"uuid":48,"anchor":48,"custom":2381,"target":780,"linktype":13},{},{"text":1908,"type":766},{"type":762,"content":2384},[2385],{"text":1583,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2387,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2392,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2393,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2388,"component":118,"meta_info":2389,"meta_title":7,"block_image":2390,"cover_image":2391,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2396,"title":2397,"plugin":43,"description":2398},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2400,"alt":2401,"name":7,"focus":48,"title":2401,"filename":2402,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1417],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2412,"created_at":2413,"published_at":2414,"updated_at":2415,"id":2416,"uuid":2417,"content":2418,"slug":2748,"full_slug":2749,"sort_by_date":48,"position":2750,"tag_list":2751,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2752,"first_published_at":2753,"release_id":48,"lang":60,"path":1421,"alternates":2754,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2419,"faqs":2420,"title":2412,"topic":2433,"author":1974,"content":2448,"category":2729,"schedule":2737,"component":1405,"meta_info":2738,"cover_image":2742,"description":2746,"contributors":2747},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2421,2425,2429],{"_uid":2422,"answer":2423,"question":2424,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2426,"answer":2427,"question":2428,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2430,"answer":2431,"question":2432,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2434,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2446,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2435,"component":39,"meta_info":2443,"block_image":2444,"cover_image":2445,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2436,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2441,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2437,"component":118,"meta_info":2438,"meta_title":7,"block_image":2439,"cover_image":2440,"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},[],[],{"type":759,"content":2449},[2450,2464,2468,2480,2485,2490,2518,2523,2550,2555,2577,2582,2604,2609,2631,2636,2663,2668,2684,2688,2712,2716,2726],{"type":762,"content":2451},[2452,2454,2462],{"text":2453,"type":766},"Post-workout ",{"text":2455,"type":766,"marks":2456},"stretches",[2457,2461],{"type":777,"attrs":2458},{"href":2459,"uuid":48,"anchor":48,"custom":2460,"target":780,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2005},{"text":2463,"type":766}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":784,"attrs":2465,"content":2466},{"level":786},[2467],{"text":2424,"type":766},{"type":762,"content":2469},[2470,2478],{"text":2471,"type":766,"marks":2472},"Research",[2473,2477],{"type":777,"attrs":2474},{"href":2475,"uuid":48,"anchor":48,"custom":2476,"target":780,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2005},{"text":2479,"type":766}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":784,"attrs":2481,"content":2482},{"level":786},[2483],{"text":2484,"type":766},"7 Stretches to Help You Recover Post-Workout",{"type":784,"attrs":2486,"content":2487},{"level":799},[2488],{"text":2489,"type":766},"Shoulder Flossing",{"type":2009,"attrs":2491,"content":2493},{"order":2492},{"order":2012},[2494,2500,2506,2512],{"type":806,"content":2495},[2496],{"type":762,"content":2497},[2498],{"text":2499,"type":766},"Start in a standing position.",{"type":806,"content":2501},[2502],{"type":762,"content":2503},[2504],{"text":2505,"type":766},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":806,"content":2507},[2508],{"type":762,"content":2509},[2510],{"text":2511,"type":766},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":806,"content":2513},[2514],{"type":762,"content":2515},[2516],{"text":2517,"type":766},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":784,"attrs":2519,"content":2520},{"level":799},[2521],{"text":2522,"type":766},"World's Greatest Stretch ",{"type":2009,"attrs":2524,"content":2525},{"order":2012},[2526,2532,2538,2544],{"type":806,"content":2527},[2528],{"type":762,"content":2529},[2530],{"text":2531,"type":766},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":806,"content":2533},[2534],{"type":762,"content":2535},[2536],{"text":2537,"type":766},"Next to the left hand, raise the left hand to the sky. ",{"type":806,"content":2539},[2540],{"type":762,"content":2541},[2542],{"text":2543,"type":766},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":806,"content":2545},[2546],{"type":762,"content":2547},[2548],{"text":2549,"type":766},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":784,"attrs":2551,"content":2552},{"level":799},[2553],{"text":2554,"type":766},"Kneeling Quad/Hip Flexor Stretch",{"type":2009,"attrs":2556,"content":2558},{"order":2557},{"order":2012},[2559,2565,2571],{"type":806,"content":2560},[2561],{"type":762,"content":2562},[2563],{"text":2564,"type":766},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":806,"content":2566},[2567],{"type":762,"content":2568},[2569],{"text":2570,"type":766},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":806,"content":2572},[2573],{"type":762,"content":2574},[2575],{"text":2576,"type":766},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":784,"attrs":2578,"content":2579},{"level":799},[2580],{"text":2581,"type":766},"Cat/Cow",{"type":2009,"attrs":2583,"content":2585},{"order":2584},{"order":2012},[2586,2592,2598],{"type":806,"content":2587},[2588],{"type":762,"content":2589},[2590],{"text":2591,"type":766},"Start on all fours, neutral spine. ",{"type":806,"content":2593},[2594],{"type":762,"content":2595},[2596],{"text":2597,"type":766},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":806,"content":2599},[2600],{"type":762,"content":2601},[2602],{"text":2603,"type":766},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":784,"attrs":2605,"content":2606},{"level":799},[2607],{"text":2608,"type":766},"Thread the Needle",{"type":2009,"attrs":2610,"content":2612},{"order":2611},{"order":2012},[2613,2619,2625],{"type":806,"content":2614},[2615],{"type":762,"content":2616},[2617],{"text":2618,"type":766},"Start on all fours. ",{"type":806,"content":2620},[2621],{"type":762,"content":2622},[2623],{"text":2624,"type":766},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":806,"content":2626},[2627],{"type":762,"content":2628},[2629],{"text":2630,"type":766},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":784,"attrs":2632,"content":2633},{"level":799},[2634],{"text":2635,"type":766},"Thread the Needle With a Twist ",{"type":2009,"attrs":2637,"content":2639},{"order":2638},{"order":2012},[2640,2645,2651,2657],{"type":806,"content":2641},[2642],{"type":762,"content":2643},[2644],{"text":2618,"type":766},{"type":806,"content":2646},[2647],{"type":762,"content":2648},[2649],{"text":2650,"type":766},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":806,"content":2652},[2653],{"type":762,"content":2654},[2655],{"text":2656,"type":766},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":806,"content":2658},[2659],{"type":762,"content":2660},[2661],{"text":2662,"type":766},"Return to the starting position.",{"type":784,"attrs":2664,"content":2665},{"level":799},[2666],{"text":2667,"type":766},"Scorpion Stretch (Prone) ",{"type":2009,"attrs":2669,"content":2671},{"order":2670},{"order":2012},[2672,2678],{"type":806,"content":2673},[2674],{"type":762,"content":2675},[2676],{"text":2677,"type":766},"Begin lying down, arms out in T. ",{"type":806,"content":2679},[2680],{"type":762,"content":2681},[2682],{"text":2683,"type":766},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":784,"attrs":2685,"content":2686},{"level":786},[2687],{"text":2432,"type":766},{"type":762,"content":2689},[2690,2692,2700,2702,2710],{"text":2691,"type":766},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2693,"type":766,"marks":2694},"range of motion improvements",[2695,2699],{"type":777,"attrs":2696},{"href":2697,"uuid":48,"anchor":48,"custom":2698,"target":780,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2005},{"text":2701,"type":766},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2703,"type":766,"marks":2704},"Studies",[2705,2709],{"type":777,"attrs":2706},{"href":2707,"uuid":48,"anchor":48,"custom":2708,"target":780,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2005},{"text":2711,"type":766}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":784,"attrs":2713,"content":2714},{"level":786},[2715],{"text":1566,"type":766},{"type":762,"content":2717},[2718,2719,2725],{"text":1570,"type":766},{"text":1572,"type":766,"marks":2720},[2721,2724],{"type":777,"attrs":2722},{"href":1576,"uuid":48,"anchor":48,"custom":2723,"target":780,"linktype":13},{},{"type":2005},{"text":1579,"type":766},{"type":762,"content":2727},[2728],{"text":1583,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2731,"component":118,"meta_info":2732,"meta_title":7,"block_image":2733,"cover_image":2734,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2739,"title":2740,"plugin":43,"description":2741},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2743,"alt":2744,"name":7,"focus":7,"title":2744,"filename":2745,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1417],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2756,"created_at":2757,"published_at":2758,"updated_at":2759,"id":2760,"uuid":2761,"content":2762,"slug":3160,"full_slug":3161,"sort_by_date":48,"position":3162,"tag_list":3163,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":3164,"first_published_at":2758,"release_id":48,"lang":60,"path":1421,"alternates":3165,"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":2763,"faqs":2764,"title":2756,"topic":2773,"author":2788,"content":2789,"category":3141,"schedule":3149,"component":1405,"meta_info":3150,"cover_image":3154,"description":3158,"contributors":3159},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2765,2769],{"_uid":2766,"answer":2767,"question":2768,"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":2770,"answer":2771,"question":2772,"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":2774,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2786,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2775,"component":39,"meta_info":2783,"block_image":2784,"cover_image":2785,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2776,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2781,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2782,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2777,"component":118,"meta_info":2778,"meta_title":7,"block_image":2779,"cover_image":2780,"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":759,"content":2790},[2791,2796,2810,2824,2829,2833,2838,2842,2880,2884,2889,2893,2897,2902,2906,2911,2925,2929,2949,2954,2958,2962,3019,3024,3028,3032,3058,3072,3077,3081,3085,3111,3115,3120,3124,3128,3138],{"type":784,"attrs":2792,"content":2793},{"level":786},[2794],{"text":2795,"type":766},"How to Stay Motivated to Work Out",{"type":762,"content":2797},[2798,2800,2808],{"text":2799,"type":766},"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":2801,"type":766,"marks":2802},"New Year’s Resolutions",[2803,2807],{"type":777,"attrs":2804},{"href":2805,"uuid":48,"anchor":48,"custom":2806,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2005},{"text":2809,"type":766},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":762,"content":2811},[2812,2814,2822],{"text":2813,"type":766},"But what happens if you're looking for motivation to work out in the ",{"text":2815,"type":766,"marks":2816},"middle of summer",[2817,2821],{"type":777,"attrs":2818},{"href":2819,"uuid":48,"anchor":48,"custom":2820,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2005},{"text":2823,"type":766}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":784,"attrs":2825,"content":2826},{"level":786},[2827],{"text":2828,"type":766},"Motivation vs. Determination",{"type":762,"content":2830},[2831],{"text":2832,"type":766},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":784,"attrs":2834,"content":2835},{"level":799},[2836],{"text":2837,"type":766},"Motivation",{"type":762,"content":2839},[2840],{"text":2841,"type":766},"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":803,"content":2843},[2844,2850,2856,2862,2868,2874],{"type":806,"content":2845},[2846],{"type":762,"content":2847},[2848],{"text":2849,"type":766},"Movies",{"type":806,"content":2851},[2852],{"type":762,"content":2853},[2854],{"text":2855,"type":766},"Books",{"type":806,"content":2857},[2858],{"type":762,"content":2859},[2860],{"text":2861,"type":766},"Quotes",{"type":806,"content":2863},[2864],{"type":762,"content":2865},[2866],{"text":2867,"type":766},"Speeches",{"type":806,"content":2869},[2870],{"type":762,"content":2871},[2872],{"text":2873,"type":766},"Social media posts",{"type":806,"content":2875},[2876],{"type":762,"content":2877},[2878],{"text":2879,"type":766},"Success stories",{"type":762,"content":2881},[2882],{"text":2883,"type":766},"These are things that essentially make you want to start something, like a workout.",{"type":784,"attrs":2885,"content":2886},{"level":799},[2887],{"text":2888,"type":766},"Determination",{"type":762,"content":2890},[2891],{"text":2892,"type":766},"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":762,"content":2894},[2895],{"text":2896,"type":766},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":784,"attrs":2898,"content":2899},{"level":786},[2900],{"text":2901,"type":766},"Finding That Drive",{"type":762,"content":2903},[2904],{"text":2905,"type":766},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":784,"attrs":2907,"content":2908},{"level":799},[2909],{"text":2910,"type":766},"Working Out at Home",{"type":762,"content":2912},[2913,2915,2923],{"text":2914,"type":766},"The wonderful thing about ",{"text":2916,"type":766,"marks":2917},"working out from home",[2918,2922],{"type":777,"attrs":2919},{"href":2920,"uuid":48,"anchor":48,"custom":2921,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2005},{"text":2924,"type":766}," 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":762,"content":2926},[2927],{"text":2928,"type":766},"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":803,"content":2930},[2931,2937,2943],{"type":806,"content":2932},[2933],{"type":762,"content":2934},[2935],{"text":2936,"type":766},"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":806,"content":2938},[2939],{"type":762,"content":2940},[2941],{"text":2942,"type":766},"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":806,"content":2944},[2945],{"type":762,"content":2946},[2947],{"text":2948,"type":766},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":784,"attrs":2950,"content":2951},{"level":799},[2952],{"text":2953,"type":766},"Staying Committed to Exercising Daily",{"type":762,"content":2955},[2956],{"text":2957,"type":766},"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":762,"content":2959},[2960],{"text":2961,"type":766},"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":803,"content":2963},[2964,2970,2976,2982,2993,3007],{"type":806,"content":2965},[2966],{"type":762,"content":2967},[2968],{"text":2969,"type":766},"Outdoor walks/hikes in nature",{"type":806,"content":2971},[2972],{"type":762,"content":2973},[2974],{"text":2975,"type":766},"Easy pace swims",{"type":806,"content":2977},[2978],{"type":762,"content":2979},[2980],{"text":2981,"type":766},"Sauna sessions",{"type":806,"content":2983},[2984],{"type":762,"content":2985},[2986],{"text":2987,"type":766,"marks":2988},"Low-intensity yoga",[2989,2992],{"type":777,"attrs":2990},{"href":1381,"uuid":48,"anchor":48,"custom":2991,"target":780,"linktype":13},{},{"type":2005},{"type":806,"content":2994},[2995],{"type":762,"content":2996},[2997,3005],{"text":2998,"type":766,"marks":2999},"Mobility work",[3000,3004],{"type":777,"attrs":3001},{"href":3002,"uuid":48,"anchor":48,"custom":3003,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2005},{"text":3006,"type":766}," ",{"type":806,"content":3008},[3009],{"type":762,"content":3010},[3011],{"text":3012,"type":766,"marks":3013},"Stretching",[3014,3018],{"type":777,"attrs":3015},{"href":3016,"uuid":48,"anchor":48,"custom":3017,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2005},{"type":784,"attrs":3020,"content":3021},{"level":799},[3022],{"text":3023,"type":766},"Morning Workouts Before Starting the Day",{"type":762,"content":3025},[3026],{"text":3027,"type":766},"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":762,"content":3029},[3030],{"text":3031,"type":766},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":803,"content":3033},[3034,3040,3046,3052],{"type":806,"content":3035},[3036],{"type":762,"content":3037},[3038],{"text":3039,"type":766},"Turning off electronics the last hour",{"type":806,"content":3041},[3042],{"type":762,"content":3043},[3044],{"text":3045,"type":766},"Sleeping in a blacked-out environment",{"type":806,"content":3047},[3048],{"type":762,"content":3049},[3050],{"text":3051,"type":766},"Getting to bed at the same time each night",{"type":806,"content":3053},[3054],{"type":762,"content":3055},[3056],{"text":3057,"type":766},"Set out your workout clothes the night before",{"type":762,"content":3059},[3060,3062,3070],{"text":3061,"type":766},"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":3063,"type":766,"marks":3064},"H.I.I.T. session",[3065,3069],{"type":777,"attrs":3066},{"href":3067,"uuid":48,"anchor":48,"custom":3068,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2005},{"text":3071,"type":766},".",{"type":784,"attrs":3073,"content":3074},{"level":799},[3075],{"text":3076,"type":766},"End-of-Day Workouts",{"type":762,"content":3078},[3079],{"text":3080,"type":766},"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":762,"content":3082},[3083],{"text":3084,"type":766},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":803,"content":3086},[3087,3099,3105],{"type":806,"content":3088},[3089],{"type":762,"content":3090},[3091,3093,3097],{"text":3092,"type":766},"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":3094,"type":766,"marks":3095},"“why” ",[3096],{"type":1550},{"text":3098,"type":766},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":806,"content":3100},[3101],{"type":762,"content":3102},[3103],{"text":3104,"type":766},"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":806,"content":3106},[3107],{"type":762,"content":3108},[3109],{"text":3110,"type":766},"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":762,"content":3112},[3113],{"text":3114,"type":766},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":784,"attrs":3116,"content":3117},{"level":786},[3118],{"text":3119,"type":766},"Plan Then Execute",{"type":762,"content":3121},[3122],{"text":3123,"type":766},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":784,"attrs":3125,"content":3126},{"level":786},[3127],{"text":1566,"type":766},{"type":762,"content":3129},[3130,3131,3137],{"text":1570,"type":766},{"text":1572,"type":766,"marks":3132},[3133,3136],{"type":777,"attrs":3134},{"href":1576,"uuid":48,"anchor":48,"custom":3135,"target":780,"linktype":13},{},{"type":2005},{"text":1908,"type":766},{"type":762,"content":3139},[3140],{"text":1912,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3142,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3147,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3143,"component":118,"meta_info":3144,"meta_title":7,"block_image":3145,"cover_image":3146,"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":3151,"title":3152,"plugin":43,"description":3153},"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":3155,"alt":3156,"name":7,"focus":7,"title":3156,"filename":3157,"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,[1417],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1405,"created_at":3167,"published_at":3168,"updated_at":3169,"id":3170,"uuid":3171,"content":3172,"slug":1405,"full_slug":3193,"sort_by_date":48,"position":446,"tag_list":3194,"is_startpage":9,"parent_id":3195,"meta_data":48,"group_id":3196,"first_published_at":3197,"release_id":48,"lang":60,"path":7,"alternates":3198,"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":3173,"component":3174,"meta_info":3175,"custom_content_list":3177},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3176,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3178,3183,3188],{"_uid":3179,"label":3180,"value":3181,"dev_id":3182,"component":766},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3184,"label":3185,"value":3186,"dev_id":3187,"component":766},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3189,"label":3190,"value":3191,"dev_id":3192,"component":766},"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",[],1787353455910]