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These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":676,"answer":677,"question":678,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":680,"answer":681,"question":682,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":684,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":714,"full_slug":715,"sort_by_date":48,"position":528,"tag_list":716,"is_startpage":9,"parent_id":717,"meta_data":48,"group_id":718,"first_published_at":719,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":713,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":722,"content":723},"doc",[724,732,755,760,766,770,804,808,813,823,843,847,852,856,882,886,912,916,921,933,938,951],{"type":725,"attrs":726,"content":728},"heading",{"level":727},2,[729],{"text":730,"type":731},"How to Get Better Head Movement in Boxing","text",{"type":733,"content":734},"paragraph",[735,737,746,748,753],{"text":736,"type":731},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":738,"type":731,"marks":739},"movements",[740],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"custom":744,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},"_blank",{"text":747,"type":731}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":749,"type":731,"marks":750},"employ",[751],{"type":752},"italic",{"text":754,"type":731}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":725,"attrs":756,"content":757},{"level":727},[758],{"text":759,"type":731},"3 Boxing Head Movement Drills",{"type":725,"attrs":761,"content":763},{"level":762},3,[764],{"text":765,"type":731},"The 5 Point Pivot Drill",{"type":733,"content":767},[768],{"text":769,"type":731},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":771,"content":772},"bullet_list",[773,780,786,792,798],{"type":774,"content":775},"list_item",[776],{"type":733,"content":777},[778],{"text":779,"type":731},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":774,"content":781},[782],{"type":733,"content":783},[784],{"text":785,"type":731},"Weave under to the other side (to avoid hooks)",{"type":774,"content":787},[788],{"type":733,"content":789},[790],{"text":791,"type":731},"Pull back/sway (good for avoiding uppercuts)",{"type":774,"content":793},[794],{"type":733,"content":795},[796],{"text":797,"type":731},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":774,"content":799},[800],{"type":733,"content":801},[802],{"text":803,"type":731},"Throw a punch (it's important that defense and offense are fluid) ",{"type":733,"content":805},[806],{"text":807,"type":731},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":725,"attrs":809,"content":810},{"level":762},[811],{"text":812,"type":731},"Frame and Shoot Drill",{"type":733,"content":814},[815,817,821],{"text":816,"type":731},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":818,"type":731,"marks":819},"will",[820],{"type":752},{"text":822,"type":731}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":771,"content":824},[825,831,837],{"type":774,"content":826},[827],{"type":733,"content":828},[829],{"text":830,"type":731},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":774,"content":832},[833],{"type":733,"content":834},[835],{"text":836,"type":731},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":774,"content":838},[839],{"type":733,"content":840},[841],{"text":842,"type":731},"Once you know what feels best, throw a punch from that position. ",{"type":733,"content":844},[845],{"text":846,"type":731},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":725,"attrs":848,"content":849},{"level":762},[850],{"text":851,"type":731},"The Line Drill",{"type":733,"content":853},[854],{"text":855,"type":731},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":771,"content":857},[858,864,870,876],{"type":774,"content":859},[860],{"type":733,"content":861},[862],{"text":863,"type":731},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":774,"content":865},[866],{"type":733,"content":867},[868],{"text":869,"type":731}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":774,"content":871},[872],{"type":733,"content":873},[874],{"text":875,"type":731},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":774,"content":877},[878],{"type":733,"content":879},[880],{"text":881,"type":731},"Repeat step 1",{"type":733,"content":883},[884],{"text":885,"type":731},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":771,"content":887},[888,894,900,906],{"type":774,"content":889},[890],{"type":733,"content":891},[892],{"text":893,"type":731},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":774,"content":895},[896],{"type":733,"content":897},[898],{"text":899,"type":731},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":774,"content":901},[902],{"type":733,"content":903},[904],{"text":905,"type":731},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":774,"content":907},[908],{"type":733,"content":909},[910],{"text":911,"type":731},"Return to neutral and repeat the sequence",{"type":733,"content":913},[914],{"text":915,"type":731},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":725,"attrs":917,"content":918},{"level":727},[919],{"text":920,"type":731},"Keep Your Head Moving",{"type":733,"content":922},[923,925,931],{"text":924,"type":731},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":738,"type":731,"marks":926},[927],{"type":741,"attrs":928},{"href":929,"uuid":48,"anchor":48,"custom":930,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":932,"type":731}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":725,"attrs":934,"content":935},{"level":727},[936],{"text":937,"type":731},"Train Like a Fighter",{"type":733,"content":939},[940,942,949],{"text":941,"type":731},"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":943,"type":731,"marks":944},"FightCamp",[945],{"type":741,"attrs":946},{"href":947,"uuid":48,"anchor":48,"custom":948,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":950,"type":731}," 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":733,"content":952},[953],{"text":954,"type":731},"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":956,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":961,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":957,"component":118,"meta_info":958,"meta_title":7,"block_image":959,"cover_image":960,"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},[],[],"2023-01-30 00:00","article",{"_uid":966,"title":967,"plugin":43,"description":968},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":970,"alt":971,"name":7,"focus":7,"title":971,"filename":972,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[979],"featured",60887917,"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z","training/{{story.slug}}",[],["Reactive",986],[987,1231,1476,1716,1942,2286],{"name":988,"created_at":989,"published_at":990,"updated_at":991,"id":992,"uuid":993,"content":994,"slug":1224,"full_slug":1225,"sort_by_date":48,"position":1226,"tag_list":1227,"is_startpage":9,"parent_id":980,"meta_data":48,"group_id":1228,"first_published_at":1229,"release_id":48,"lang":60,"path":983,"alternates":1230,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":995,"faqs":996,"title":988,"topic":1017,"author":1032,"content":1033,"category":1208,"schedule":1216,"component":964,"meta_info":1217,"cover_image":1220,"description":1219,"contributors":1223},"d9342cbc-2f33-448b-95cb-d9141a391216",[997,1001,1005,1009,1013],{"_uid":998,"answer":999,"question":1000,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1002,"answer":1003,"question":1004,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1006,"answer":1007,"question":1008,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1010,"answer":1011,"question":1012,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1014,"answer":1015,"question":1016,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1018,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1030,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1031,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1019,"component":39,"meta_info":1027,"block_image":1028,"cover_image":1029,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1020,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1025,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1026,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1021,"component":118,"meta_info":1022,"meta_title":7,"block_image":1023,"cover_image":1024,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":722,"content":1034},[1035,1048,1052,1066,1070,1074,1088,1092,1096,1100,1117,1121,1125,1129,1145,1149,1154,1167,1171,1181,1194,1198],{"type":733,"content":1036},[1037,1039,1046],{"text":1038,"type":731},"FightCamp Trainer ",{"text":1040,"type":731,"marks":1041},"Coach PJ",[1042],{"type":741,"attrs":1043},{"href":1044,"uuid":48,"anchor":48,"custom":1045,"target":745,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1047,"type":731}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":733,"content":1049},[1050],{"text":1051,"type":731},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1053,"attrs":1054},"blok",{"id":1055,"body":1056},"d975e679-f879-4a04-b019-c5eb66b48e99",[1057],{"_uid":1058,"link":1059,"image":1061,"title":1063,"component":1065},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1060,"linktype":13,"fieldtype":14,"cached_url":1060},"https://youtu.be/G-4nuJefUcE",{"id":1062,"alt":1063,"name":7,"focus":48,"title":1063,"filename":1064,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":725,"attrs":1067,"content":1068},{"level":727},[1069],{"text":1000,"type":731},{"type":733,"content":1071},[1072],{"text":1073,"type":731},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1053,"attrs":1075},{"id":1076,"body":1077},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1078],{"url":1079,"_uid":1081,"image":1082,"component":1086,"copyright_details":1087},{"id":7,"url":7,"linktype":1080,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1083,"alt":1084,"name":7,"focus":48,"title":1084,"filename":1085,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png","content_image",[],{"type":733,"content":1089},[1090],{"text":1091,"type":731},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":725,"attrs":1093,"content":1094},{"level":727},[1095],{"text":1004,"type":731},{"type":733,"content":1097},[1098],{"text":1099,"type":731},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1053,"attrs":1101},{"id":1076,"body":1102},[1103],{"url":1104,"_uid":1105,"image":1106,"component":1086,"copyright_details":1110},{"id":7,"url":7,"linktype":1080,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1107,"alt":1108,"name":7,"focus":48,"title":1108,"filename":1109,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1111],{"_uid":1112,"link":1113,"title":1115,"component":1116},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1114,"linktype":13,"fieldtype":14,"cached_url":1114},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":733,"content":1118},[1119],{"text":1120,"type":731},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":725,"attrs":1122,"content":1123},{"level":727},[1124],{"text":1008,"type":731},{"type":733,"content":1126},[1127],{"text":1128,"type":731},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1053,"attrs":1130},{"id":1076,"body":1131},[1132],{"url":1133,"_uid":1134,"image":1135,"component":1086,"copyright_details":1139},{"id":7,"url":7,"linktype":1080,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1136,"alt":1137,"name":7,"focus":48,"title":1137,"filename":1138,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1140],{"_uid":1141,"link":1142,"title":1144,"component":1116},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1143,"linktype":13,"fieldtype":14,"cached_url":1143},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":733,"content":1146},[1147],{"text":1148,"type":731},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":725,"attrs":1150,"content":1151},{"level":727},[1152],{"text":1153,"type":731},"Levels & Abilities",{"type":733,"content":1155},[1156,1158,1165],{"text":1157,"type":731},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1159,"type":731,"marks":1160},"sweet science",[1161],{"type":741,"attrs":1162},{"href":1163,"uuid":48,"anchor":48,"custom":1164,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1166,"type":731},". ",{"type":725,"attrs":1168,"content":1169},{"level":727},[1170],{"text":1016,"type":731},{"type":1053,"attrs":1172},{"id":1076,"body":1173},[1174],{"url":1175,"_uid":1176,"image":1177,"component":1086,"copyright_details":1180},{"id":7,"url":7,"linktype":1080,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1178,"alt":1084,"name":7,"focus":48,"title":1084,"filename":1179,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":733,"content":1182},[1183,1185,1192],{"text":1184,"type":731},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1186,"type":731,"marks":1187},"FightCamp app",[1188],{"type":741,"attrs":1189},{"href":1190,"uuid":48,"anchor":48,"custom":1191,"target":745,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1193,"type":731},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":725,"attrs":1195,"content":1196},{"level":727},[1197],{"text":937,"type":731},{"type":733,"content":1199},[1200,1201,1206],{"text":941,"type":731},{"text":943,"type":731,"marks":1202},[1203],{"type":741,"attrs":1204},{"href":947,"uuid":48,"anchor":48,"custom":1205,"target":745,"linktype":13},{},{"text":1207,"type":731}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1209,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1214,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1210,"component":118,"meta_info":1211,"meta_title":7,"block_image":1212,"cover_image":1213,"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},[],[],"2022-12-29 00:00",{"_uid":1218,"title":988,"plugin":43,"description":1219},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1221,"alt":988,"name":7,"focus":48,"title":988,"filename":1222,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[979],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1232,"created_at":1233,"published_at":1234,"updated_at":1235,"id":1236,"uuid":1237,"content":1238,"slug":1469,"full_slug":1470,"sort_by_date":48,"position":1471,"tag_list":1472,"is_startpage":9,"parent_id":980,"meta_data":48,"group_id":1473,"first_published_at":1474,"release_id":48,"lang":60,"path":983,"alternates":1475,"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":1239,"faqs":1240,"title":1232,"topic":1253,"author":1268,"content":1269,"category":1450,"schedule":1458,"component":964,"meta_info":1459,"cover_image":1463,"description":1467,"contributors":1468},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1241,1245,1249],{"_uid":1242,"answer":1243,"question":1244,"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":1246,"answer":1247,"question":1248,"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":1250,"answer":1251,"question":1252,"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":1254,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1266,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1267,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1255,"component":39,"meta_info":1263,"block_image":1264,"cover_image":1265,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1256,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1261,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1262,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1257,"component":118,"meta_info":1258,"meta_title":7,"block_image":1259,"cover_image":1260,"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":722,"content":1270},[1271,1275,1279,1283,1287,1302,1350,1364,1369,1393,1427,1431,1435,1446],{"type":725,"attrs":1272,"content":1273},{"level":727},[1274],{"text":1244,"type":731},{"type":733,"content":1276},[1277],{"text":1278,"type":731},"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":733,"content":1280},[1281],{"text":1282,"type":731},"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":725,"attrs":1284,"content":1285},{"level":727},[1286],{"text":1248,"type":731},{"type":733,"content":1288},[1289,1291,1300],{"text":1290,"type":731},"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":1292,"type":731,"marks":1293},"National Academy of Sports Medicine",[1294,1298],{"type":741,"attrs":1295},{"href":1296,"uuid":48,"anchor":48,"custom":1297,"target":745,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1299},"underline",{"text":1301,"type":731}," has a few exercise-related symptoms of overtraining:",{"type":1303,"attrs":1304,"content":1307},"ordered_list",{"order":1305},{"order":1306},1,[1308,1314,1320,1326,1332,1338,1344],{"type":774,"content":1309},[1310],{"type":733,"content":1311},[1312],{"text":1313,"type":731},"A plateau or decline in workout performance or progress",{"type":774,"content":1315},[1316],{"type":733,"content":1317},[1318],{"text":1319,"type":731},"A perception of increased exertion during “normal” or “easy” workouts",{"type":774,"content":1321},[1322],{"type":733,"content":1323},[1324],{"text":1325,"type":731},"Excessive sweating or overheating",{"type":774,"content":1327},[1328],{"type":733,"content":1329},[1330],{"text":1331,"type":731},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":774,"content":1333},[1334],{"type":733,"content":1335},[1336],{"text":1337,"type":731},"A lack of feeling “refreshed” after regular rest and recovery",{"type":774,"content":1339},[1340],{"type":733,"content":1341},[1342],{"text":1343,"type":731},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":774,"content":1345},[1346],{"type":733,"content":1347},[1348],{"text":1349,"type":731},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":733,"content":1351},[1352,1354,1362],{"text":1353,"type":731},"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":1355,"type":731,"marks":1356},"FightCamp App",[1357,1361],{"type":741,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":745,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1299},{"text":1363,"type":731}," 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":725,"attrs":1365,"content":1366},{"level":727},[1367],{"text":1368,"type":731},"A Day of Rest",{"type":733,"content":1370},[1371,1373,1381,1383,1391],{"text":1372,"type":731},"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":1374,"type":731,"marks":1375},"Aaron",[1376,1380],{"type":741,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"custom":1379,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1299},{"text":1382,"type":731}," and ",{"text":1384,"type":731,"marks":1385},"Flo",[1386,1390],{"type":741,"attrs":1387},{"href":1388,"uuid":48,"anchor":48,"custom":1389,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1299},{"text":1392,"type":731},"), 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":733,"content":1394},[1395,1397,1405,1407,1415,1417,1425],{"text":1396,"type":731},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1398,"type":731,"marks":1399},"researchers",[1400,1404],{"type":741,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"custom":1403,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1299},{"text":1406,"type":731}," 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":1408,"type":731,"marks":1409},"FightCamp Trainers",[1410,1414],{"type":741,"attrs":1411},{"href":1412,"uuid":48,"anchor":48,"custom":1413,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1299},{"text":1416,"type":731}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1418,"type":731,"marks":1419},"neurological connections",[1420,1424],{"type":741,"attrs":1421},{"href":1422,"uuid":48,"anchor":48,"custom":1423,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1299},{"text":1426,"type":731},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":733,"content":1428},[1429],{"text":1430,"type":731},"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":725,"attrs":1432,"content":1433},{"level":727},[1434],{"text":937,"type":731},{"type":733,"content":1436},[1437,1438,1444],{"text":941,"type":731},{"text":943,"type":731,"marks":1439},[1440,1443],{"type":741,"attrs":1441},{"href":947,"uuid":48,"anchor":48,"custom":1442,"target":745,"linktype":13},{},{"type":1299},{"text":1445,"type":731}," 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":733,"content":1447},[1448],{"text":1449,"type":731},"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":1451,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1456,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1452,"component":118,"meta_info":1453,"meta_title":7,"block_image":1454,"cover_image":1455,"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":1460,"title":1461,"plugin":43,"description":1462},"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":1464,"alt":1465,"name":7,"focus":7,"title":1465,"filename":1466,"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,[979],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1477,"created_at":1478,"published_at":1479,"updated_at":1480,"id":1481,"uuid":1482,"content":1483,"slug":1709,"full_slug":1710,"sort_by_date":48,"position":1711,"tag_list":1712,"is_startpage":9,"parent_id":980,"meta_data":48,"group_id":1713,"first_published_at":1714,"release_id":48,"lang":60,"path":983,"alternates":1715,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1484,"faqs":1485,"title":1477,"topic":1494,"author":1509,"content":1510,"category":1690,"schedule":1698,"component":964,"meta_info":1699,"cover_image":1703,"description":1707,"contributors":1708},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1486,1490],{"_uid":1487,"answer":1488,"question":1489,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1491,"answer":1492,"question":1493,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1495,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1507,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1508,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1496,"component":39,"meta_info":1504,"block_image":1505,"cover_image":1506,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1497,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1502,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1503,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1498,"component":118,"meta_info":1499,"meta_title":7,"block_image":1500,"cover_image":1501,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":722,"content":1511},[1512,1517,1521,1526,1530,1535,1539,1565,1570,1574,1579,1583,1588,1592,1597,1610,1615,1628,1633,1637,1642,1646,1651,1655,1660,1664,1669,1673,1678],{"type":725,"attrs":1513,"content":1514},{"level":727},[1515],{"text":1516,"type":731},"Staying Safe While Exercising in the Cold",{"type":733,"content":1518},[1519],{"text":1520,"type":731},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":725,"attrs":1522,"content":1523},{"level":762},[1524],{"text":1525,"type":731},"Watch the Windchill",{"type":733,"content":1527},[1528],{"text":1529,"type":731},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":725,"attrs":1531,"content":1532},{"level":762},[1533],{"text":1534,"type":731},"Protect Your Extremities",{"type":733,"content":1536},[1537],{"text":1538,"type":731},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":771,"content":1540},[1541,1547,1553,1559],{"type":774,"content":1542},[1543],{"type":733,"content":1544},[1545],{"text":1546,"type":731},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":774,"content":1548},[1549],{"type":733,"content":1550},[1551],{"text":1552,"type":731},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":774,"content":1554},[1555],{"type":733,"content":1556},[1557],{"text":1558,"type":731},"Wear a hat or headband that covers your ears",{"type":774,"content":1560},[1561],{"type":733,"content":1562},[1563],{"text":1564,"type":731},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":725,"attrs":1566,"content":1567},{"level":762},[1568],{"text":1569,"type":731},"Wear Layers",{"type":733,"content":1571},[1572],{"text":1573,"type":731},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":725,"attrs":1575,"content":1576},{"level":762},[1577],{"text":1578,"type":731},"Don’t Forget Sunscreen",{"type":733,"content":1580},[1581],{"text":1582,"type":731},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":725,"attrs":1584,"content":1585},{"level":727},[1586],{"text":1587,"type":731},"Getting Motivated to Workout in the Cold ",{"type":733,"content":1589},[1590],{"text":1591,"type":731},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":725,"attrs":1593,"content":1594},{"level":762},[1595],{"text":1596,"type":731},"Invest in New Activewear",{"type":733,"content":1598},[1599,1601,1608],{"text":1600,"type":731},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1602,"type":731,"marks":1603},"new workout gear",[1604],{"type":741,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"custom":1607,"target":745,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1609,"type":731}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":725,"attrs":1611,"content":1612},{"level":762},[1613],{"text":1614,"type":731},"Find a Workout Buddy",{"type":733,"content":1616},[1617,1619,1626],{"text":1618,"type":731},"Accountability! Accountability! Accountability! Finding a ",{"text":1620,"type":731,"marks":1621},"workout buddy",[1622],{"type":741,"attrs":1623},{"href":1624,"uuid":48,"anchor":48,"custom":1625,"target":745,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1627,"type":731}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":725,"attrs":1629,"content":1630},{"level":762},[1631],{"text":1632,"type":731},"Benefits of Working Out in the Cold",{"type":733,"content":1634},[1635],{"text":1636,"type":731},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":725,"attrs":1638,"content":1639},{"level":762},[1640],{"text":1641,"type":731},"Combat Seasonal Affective Disorder",{"type":733,"content":1643},[1644],{"text":1645,"type":731},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":725,"attrs":1647,"content":1648},{"level":762},[1649],{"text":1650,"type":731},"Boost Your Immune System",{"type":733,"content":1652},[1653],{"text":1654,"type":731},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":725,"attrs":1656,"content":1657},{"level":762},[1658],{"text":1659,"type":731},"Diverse Training Options",{"type":733,"content":1661},[1662],{"text":1663,"type":731},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":725,"attrs":1665,"content":1666},{"level":762},[1667],{"text":1668,"type":731},"Burn More Calories",{"type":733,"content":1670},[1671],{"text":1672,"type":731},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":725,"attrs":1674,"content":1675},{"level":727},[1676],{"text":1677,"type":731},"Train Like a Fighter in the Cold",{"type":733,"content":1679},[1680,1682,1688],{"text":1681,"type":731},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":943,"type":731,"marks":1683},[1684,1687],{"type":741,"attrs":1685},{"href":947,"uuid":48,"anchor":48,"custom":1686,"target":745,"linktype":13},{},{"type":1299},{"text":1689,"type":731}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1692,"component":118,"meta_info":1693,"meta_title":7,"block_image":1694,"cover_image":1695,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1700,"title":1701,"plugin":43,"description":1702},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1704,"alt":1705,"name":7,"focus":7,"title":1705,"filename":1706,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[979],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1717,"created_at":1718,"published_at":1719,"updated_at":1720,"id":1721,"uuid":1722,"content":1723,"slug":1935,"full_slug":1936,"sort_by_date":48,"position":1937,"tag_list":1938,"is_startpage":9,"parent_id":980,"meta_data":48,"group_id":1939,"first_published_at":1940,"release_id":48,"lang":60,"path":983,"alternates":1941,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1724,"faqs":1725,"title":1717,"topic":1742,"author":1757,"content":1758,"category":1919,"schedule":1927,"component":964,"meta_info":1928,"cover_image":1931,"description":1930,"contributors":1934},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1726,1730,1734,1738],{"_uid":1727,"answer":1728,"question":1729,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1731,"answer":1732,"question":1733,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1735,"answer":1736,"question":1737,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1739,"answer":1740,"question":1741,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1743,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1755,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1744,"component":39,"meta_info":1752,"block_image":1753,"cover_image":1754,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1745,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1750,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1746,"component":118,"meta_info":1747,"meta_title":7,"block_image":1748,"cover_image":1749,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":722,"content":1759},[1760,1772,1784,1789,1793,1803,1807,1812,1816,1820,1827,1837,1850,1855,1866,1869,1879,1880,1885,1896,1907,1916],{"type":733,"content":1761},[1762,1764,1770],{"text":1763,"type":731},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1765,"type":731,"marks":1766},"Aaron Swenson",[1767],{"type":741,"attrs":1768},{"href":1378,"uuid":48,"anchor":48,"custom":1769,"target":745,"linktype":13},{},{"text":1771,"type":731}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1053,"attrs":1773},{"id":1774,"body":1775},"0a18151c-90cf-40c6-926a-b258a15847a9",[1776],{"_uid":1777,"link":1778,"image":1780,"title":1782,"component":1065},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1779,"linktype":13,"fieldtype":14,"cached_url":1779},"https://youtu.be/oMc52QTWo1A",{"id":1781,"alt":1782,"name":7,"focus":48,"title":1782,"filename":1783,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":725,"attrs":1785,"content":1786},{"level":727},[1787],{"text":1788,"type":731},"The Rebellious Age",{"type":733,"content":1790},[1791],{"text":1792,"type":731},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1053,"attrs":1794},{"id":1774,"body":1795},[1796],{"url":1797,"_uid":1798,"image":1799,"component":1086,"copyright_details":1802},{"id":7,"url":7,"linktype":1080,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1800,"alt":1765,"name":7,"focus":48,"title":1765,"filename":1801,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":733,"content":1804},[1805],{"text":1806,"type":731},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":725,"attrs":1808,"content":1809},{"level":727},[1810],{"text":1811,"type":731},"It’s Time To Spar",{"type":733,"content":1813},[1814],{"text":1815,"type":731},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":733,"content":1817},[1818],{"text":1819,"type":731},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":725,"attrs":1821,"content":1822},{"level":727},[1823,1825],{"text":1824,"type":731},"Humbling Experience and A New Life Path",{"type":1826},"hard_break",{"type":1053,"attrs":1828},{"id":1774,"body":1829},[1830],{"url":1831,"_uid":1832,"image":1833,"component":1086,"copyright_details":1836},{"id":7,"url":7,"linktype":1080,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1834,"alt":1765,"name":7,"focus":48,"title":1765,"filename":1835,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":733,"content":1838},[1839,1841,1848],{"text":1840,"type":731},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1842,"type":731,"marks":1843},"body shot",[1844],{"type":741,"attrs":1845},{"href":1846,"uuid":48,"anchor":48,"custom":1847,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1849,"type":731}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":725,"attrs":1851,"content":1852},{"level":727},[1853,1854],{"text":1741,"type":731},{"type":1826},{"type":1053,"attrs":1856},{"id":1774,"body":1857},[1858],{"url":1859,"_uid":1860,"image":1861,"component":1086,"copyright_details":1865},{"id":7,"url":7,"linktype":1080,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1862,"alt":1863,"name":7,"focus":48,"title":1863,"filename":1864,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":733,"content":1867},[1868],{"text":1740,"type":731},{"type":1053,"attrs":1870},{"id":1871,"body":1872},"ce079800-7842-415f-8625-1c76bcc86c9f",[1873],{"_uid":1874,"text":1875,"image":1876,"author":1877,"component":1878},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":733},{"type":725,"attrs":1881,"content":1882},{"level":727},[1883],{"text":1884,"type":731},"Inspirational FightCamp Trainers",{"type":733,"content":1886},[1887,1889,1894],{"text":1888,"type":731},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1408,"type":731,"marks":1890},[1891],{"type":741,"attrs":1892},{"href":1412,"uuid":48,"anchor":48,"custom":1893,"target":745,"linktype":13},{},{"text":1895,"type":731}," have you covered.",{"type":1053,"attrs":1897},{"id":1774,"body":1898},[1899],{"url":1900,"_uid":1901,"image":1902,"component":1086,"copyright_details":1906},{"id":7,"url":7,"linktype":1080,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1903,"alt":1904,"name":7,"focus":48,"title":1904,"filename":1905,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":733,"content":1908},[1909,1910,1915],{"text":941,"type":731},{"text":943,"type":731,"marks":1911},[1912],{"type":741,"attrs":1913},{"href":947,"uuid":48,"anchor":48,"custom":1914,"target":745,"linktype":13},{},{"text":950,"type":731},{"type":733,"content":1917},[1918],{"text":1449,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1920,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1925,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1926,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1921,"component":118,"meta_info":1922,"meta_title":7,"block_image":1923,"cover_image":1924,"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},[],[],"2023-01-19 00:00",{"_uid":1929,"title":1717,"plugin":43,"description":1930},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1932,"alt":1717,"name":7,"focus":48,"title":1717,"filename":1933,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[979],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1943,"created_at":1944,"published_at":1945,"updated_at":1946,"id":1947,"uuid":1948,"content":1949,"slug":2279,"full_slug":2280,"sort_by_date":48,"position":2281,"tag_list":2282,"is_startpage":9,"parent_id":980,"meta_data":48,"group_id":2283,"first_published_at":2284,"release_id":48,"lang":60,"path":983,"alternates":2285,"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":1950,"faqs":1951,"title":1943,"topic":1964,"author":1268,"content":1979,"category":2260,"schedule":2268,"component":964,"meta_info":2269,"cover_image":2273,"description":2277,"contributors":2278},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1952,1956,1960],{"_uid":1953,"answer":1954,"question":1955,"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":1957,"answer":1958,"question":1959,"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":1961,"answer":1962,"question":1963,"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":1965,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1977,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1978,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1966,"component":39,"meta_info":1974,"block_image":1975,"cover_image":1976,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1967,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1972,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1968,"component":118,"meta_info":1969,"meta_title":7,"block_image":1970,"cover_image":1971,"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":722,"content":1980},[1981,1995,1999,2011,2016,2021,2049,2054,2081,2086,2108,2113,2135,2140,2162,2167,2194,2199,2215,2219,2243,2247,2257],{"type":733,"content":1982},[1983,1985,1993],{"text":1984,"type":731},"Post-workout ",{"text":1986,"type":731,"marks":1987},"stretches",[1988,1992],{"type":741,"attrs":1989},{"href":1990,"uuid":48,"anchor":48,"custom":1991,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1299},{"text":1994,"type":731}," 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":725,"attrs":1996,"content":1997},{"level":727},[1998],{"text":1955,"type":731},{"type":733,"content":2000},[2001,2009],{"text":2002,"type":731,"marks":2003},"Research",[2004,2008],{"type":741,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"custom":2007,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1299},{"text":2010,"type":731}," 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":725,"attrs":2012,"content":2013},{"level":727},[2014],{"text":2015,"type":731},"7 Stretches to Help You Recover Post-Workout",{"type":725,"attrs":2017,"content":2018},{"level":762},[2019],{"text":2020,"type":731},"Shoulder Flossing",{"type":1303,"attrs":2022,"content":2024},{"order":2023},{"order":1306},[2025,2031,2037,2043],{"type":774,"content":2026},[2027],{"type":733,"content":2028},[2029],{"text":2030,"type":731},"Start in a standing position.",{"type":774,"content":2032},[2033],{"type":733,"content":2034},[2035],{"text":2036,"type":731},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":774,"content":2038},[2039],{"type":733,"content":2040},[2041],{"text":2042,"type":731},"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":774,"content":2044},[2045],{"type":733,"content":2046},[2047],{"text":2048,"type":731},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":725,"attrs":2050,"content":2051},{"level":762},[2052],{"text":2053,"type":731},"World's Greatest Stretch ",{"type":1303,"attrs":2055,"content":2056},{"order":1306},[2057,2063,2069,2075],{"type":774,"content":2058},[2059],{"type":733,"content":2060},[2061],{"text":2062,"type":731},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":774,"content":2064},[2065],{"type":733,"content":2066},[2067],{"text":2068,"type":731},"Next to the left hand, raise the left hand to the sky. ",{"type":774,"content":2070},[2071],{"type":733,"content":2072},[2073],{"text":2074,"type":731},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":774,"content":2076},[2077],{"type":733,"content":2078},[2079],{"text":2080,"type":731},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":725,"attrs":2082,"content":2083},{"level":762},[2084],{"text":2085,"type":731},"Kneeling Quad/Hip Flexor Stretch",{"type":1303,"attrs":2087,"content":2089},{"order":2088},{"order":1306},[2090,2096,2102],{"type":774,"content":2091},[2092],{"type":733,"content":2093},[2094],{"text":2095,"type":731},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":774,"content":2097},[2098],{"type":733,"content":2099},[2100],{"text":2101,"type":731},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":774,"content":2103},[2104],{"type":733,"content":2105},[2106],{"text":2107,"type":731},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":725,"attrs":2109,"content":2110},{"level":762},[2111],{"text":2112,"type":731},"Cat/Cow",{"type":1303,"attrs":2114,"content":2116},{"order":2115},{"order":1306},[2117,2123,2129],{"type":774,"content":2118},[2119],{"type":733,"content":2120},[2121],{"text":2122,"type":731},"Start on all fours, neutral spine. ",{"type":774,"content":2124},[2125],{"type":733,"content":2126},[2127],{"text":2128,"type":731},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":774,"content":2130},[2131],{"type":733,"content":2132},[2133],{"text":2134,"type":731},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":725,"attrs":2136,"content":2137},{"level":762},[2138],{"text":2139,"type":731},"Thread the Needle",{"type":1303,"attrs":2141,"content":2143},{"order":2142},{"order":1306},[2144,2150,2156],{"type":774,"content":2145},[2146],{"type":733,"content":2147},[2148],{"text":2149,"type":731},"Start on all fours. ",{"type":774,"content":2151},[2152],{"type":733,"content":2153},[2154],{"text":2155,"type":731},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":774,"content":2157},[2158],{"type":733,"content":2159},[2160],{"text":2161,"type":731},"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":725,"attrs":2163,"content":2164},{"level":762},[2165],{"text":2166,"type":731},"Thread the Needle With a Twist ",{"type":1303,"attrs":2168,"content":2170},{"order":2169},{"order":1306},[2171,2176,2182,2188],{"type":774,"content":2172},[2173],{"type":733,"content":2174},[2175],{"text":2149,"type":731},{"type":774,"content":2177},[2178],{"type":733,"content":2179},[2180],{"text":2181,"type":731},"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":774,"content":2183},[2184],{"type":733,"content":2185},[2186],{"text":2187,"type":731},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":774,"content":2189},[2190],{"type":733,"content":2191},[2192],{"text":2193,"type":731},"Return to the starting position.",{"type":725,"attrs":2195,"content":2196},{"level":762},[2197],{"text":2198,"type":731},"Scorpion Stretch (Prone) ",{"type":1303,"attrs":2200,"content":2202},{"order":2201},{"order":1306},[2203,2209],{"type":774,"content":2204},[2205],{"type":733,"content":2206},[2207],{"text":2208,"type":731},"Begin lying down, arms out in T. ",{"type":774,"content":2210},[2211],{"type":733,"content":2212},[2213],{"text":2214,"type":731},"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":725,"attrs":2216,"content":2217},{"level":727},[2218],{"text":1963,"type":731},{"type":733,"content":2220},[2221,2223,2231,2233,2241],{"text":2222,"type":731},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2224,"type":731,"marks":2225},"range of motion improvements",[2226,2230],{"type":741,"attrs":2227},{"href":2228,"uuid":48,"anchor":48,"custom":2229,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1299},{"text":2232,"type":731},". 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":2234,"type":731,"marks":2235},"Studies",[2236,2240],{"type":741,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1299},{"text":2242,"type":731}," 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":725,"attrs":2244,"content":2245},{"level":727},[2246],{"text":937,"type":731},{"type":733,"content":2248},[2249,2250,2256],{"text":941,"type":731},{"text":943,"type":731,"marks":2251},[2252,2255],{"type":741,"attrs":2253},{"href":947,"uuid":48,"anchor":48,"custom":2254,"target":745,"linktype":13},{},{"type":1299},{"text":1445,"type":731},{"type":733,"content":2258},[2259],{"text":954,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2261,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2266,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2267,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2262,"component":118,"meta_info":2263,"meta_title":7,"block_image":2264,"cover_image":2265,"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":2270,"title":2271,"plugin":43,"description":2272},"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":2274,"alt":2275,"name":7,"focus":7,"title":2275,"filename":2276,"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,[979],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2287,"created_at":2288,"published_at":2289,"updated_at":2290,"id":2291,"uuid":2292,"content":2293,"slug":2467,"full_slug":2468,"sort_by_date":48,"position":2469,"tag_list":2470,"is_startpage":9,"parent_id":980,"meta_data":48,"group_id":2471,"first_published_at":2472,"release_id":48,"lang":60,"path":983,"alternates":2473,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2294,"faqs":2295,"title":2312,"topic":2313,"author":704,"content":2328,"category":2448,"schedule":2456,"component":964,"meta_info":2457,"cover_image":2461,"description":2465,"contributors":2466},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2296,2300,2304,2308],{"_uid":2297,"answer":2298,"question":2299,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2301,"answer":2302,"question":2303,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2305,"answer":2306,"question":2307,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2309,"answer":2310,"question":2311,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2314,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2326,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2327,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2315,"component":39,"meta_info":2323,"block_image":2324,"cover_image":2325,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2316,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2321,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2322,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2317,"component":118,"meta_info":2318,"meta_title":7,"block_image":2319,"cover_image":2320,"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":722,"content":2329},[2330,2343,2347,2358,2371,2375,2384,2388,2392,2401,2414,2419,2432,2436,2445],{"type":733,"content":2331},[2332,2334,2341],{"text":2333,"type":731},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2335,"type":731,"marks":2336},"Muhammad Ali",[2337],{"type":741,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"custom":2340,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2342,"type":731}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":725,"attrs":2344,"content":2345},{"level":727},[2346],{"text":2303,"type":731},{"type":1053,"attrs":2348},{"id":2349,"body":2350},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2351],{"url":7,"_uid":2352,"image":2353,"component":1086,"copyright_details":2357},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2354,"alt":2355,"name":7,"focus":7,"title":2355,"filename":2356,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":733,"content":2359},[2360,2362,2369],{"text":2361,"type":731},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2363,"type":731,"marks":2364},"Manny Pacquiao",[2365],{"type":741,"attrs":2366},{"href":2367,"uuid":48,"anchor":48,"custom":2368,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2370,"type":731},". His punches have great technique and flow well, naturally building momentum.",{"type":725,"attrs":2372,"content":2373},{"level":727},[2374],{"text":2307,"type":731},{"type":1053,"attrs":2376},{"id":2349,"body":2377},[2378],{"url":7,"_uid":2379,"image":2380,"component":1086,"copyright_details":2383},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2381,"alt":2355,"name":7,"focus":7,"title":2355,"filename":2382,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":733,"content":2385},[2386],{"text":2387,"type":731},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":725,"attrs":2389,"content":2390},{"level":727},[2391],{"text":2311,"type":731},{"type":1053,"attrs":2393},{"id":2349,"body":2394},[2395],{"url":7,"_uid":2396,"image":2397,"component":1086,"copyright_details":2400},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2398,"alt":2355,"name":7,"focus":7,"title":2355,"filename":2399,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":733,"content":2402},[2403,2405,2412],{"text":2404,"type":731},"In boxing movies, you will often hear boxers ‘",{"text":2406,"type":731,"marks":2407},"hiss",[2408],{"type":741,"attrs":2409},{"href":2410,"uuid":48,"anchor":48,"custom":2411,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2413,"type":731},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":725,"attrs":2415,"content":2416},{"level":727},[2417],{"text":2418,"type":731},"The Takeaway",{"type":733,"content":2420},[2421,2423,2430],{"text":2422,"type":731},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2424,"type":731,"marks":2425},"breathing",[2426],{"type":741,"attrs":2427},{"href":2428,"uuid":48,"anchor":48,"custom":2429,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2431,"type":731}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":725,"attrs":2433,"content":2434},{"level":727},[2435],{"text":937,"type":731},{"type":733,"content":2437},[2438,2439,2444],{"text":941,"type":731},{"text":943,"type":731,"marks":2440},[2441],{"type":741,"attrs":2442},{"href":947,"uuid":48,"anchor":48,"custom":2443,"target":745,"linktype":13},{},{"text":950,"type":731},{"type":733,"content":2446},[2447],{"text":1449,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2449,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2454,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2455,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2450,"component":118,"meta_info":2451,"meta_title":7,"block_image":2452,"cover_image":2453,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2458,"title":2459,"plugin":43,"description":2460},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2462,"alt":2463,"name":7,"focus":7,"title":2463,"filename":2464,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[979],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":964,"created_at":2475,"published_at":2476,"updated_at":2477,"id":2478,"uuid":2479,"content":2480,"slug":964,"full_slug":2501,"sort_by_date":48,"position":446,"tag_list":2502,"is_startpage":9,"parent_id":2503,"meta_data":48,"group_id":2504,"first_published_at":2505,"release_id":48,"lang":60,"path":7,"alternates":2506,"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":2481,"component":2482,"meta_info":2483,"custom_content_list":2485},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2484,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2486,2491,2496],{"_uid":2487,"label":2488,"value":2489,"dev_id":2490,"component":731},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2492,"label":2493,"value":2494,"dev_id":2495,"component":731},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2497,"label":2498,"value":2499,"dev_id":2500,"component":731},"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",[],1787013216417]