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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1219,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1209,"full_slug":1210,"sort_by_date":48,"position":1211,"tag_list":1212,"is_startpage":9,"parent_id":1214,"meta_data":48,"group_id":1215,"first_published_at":1216,"release_id":48,"lang":60,"path":1217,"alternates":1218,"default_full_slug":48,"translated_slugs":48},"5 Bodyweight Exercises To Do During Pregnancy","2021-11-25T09:52:05.153Z","2022-09-26T19:55:41.309Z","2022-09-26T19:55:41.374Z",88032708,"015ae583-d90a-4fab-8a09-d401b062ebde",{"_uid":664,"faqs":665,"title":657,"topic":699,"author":714,"content":738,"category":1192,"schedule":1200,"component":1201,"meta_info":1202,"cover_image":1205,"description":1204,"email_capture":1208},"6fdaae9b-fcbd-48a8-926d-bead0bee83e1",[666,671,675,679,683,687,691,695],{"_uid":667,"answer":668,"question":669,"component":670},"a6263905-5517-464b-968b-ee0b68f49261","Here are 5 bodyweight exercises you can do during pregnancy:\\n1. Sumo Squat\\n2. Incline Push-Up\\n3. Wall Sit\\n4. Side Plank\\n5. Side-Lying Clam","What are exercises to do during pregnancy?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4c3471ef-859f-4bf5-95bd-a8c4c7092473","- Stand with your feet pointed outward and legs slightly wider than shoulder-width distance apart\\n- Hold your arms straight out in front of you and keep your back straight\\n- Inhale and squat down--the goal is to lower your body until your legs are slightly lower than parallel to the floor BUT listen to your body and modify as needed to keep that precious cargo safe\\n- Exhale and push back up through your heels and return to stand, making sure not to lock your knees out at the top\\n- Repeat for 10 reps","How do you do a sumo squat?",{"_uid":676,"answer":677,"question":678,"component":670},"4b4e5362-109e-42f9-ab8a-8325e90f8af4","- Begin in a seated position on a sturdy bench or chair with something soft underneath you, like a fitness mat or carpet\\n- Grip the edge of the surface on either side of your hips\\n- Slide yourself forward so you are supporting yourself only with your arms (and feet on the floor)\\n- Bend at your elbows to lower your body 3-5 inches down\\n- Push yourself back up\\n- Test your range of motion once and as soon as you feel comfortable repeat for 10 reps total","How do you do tricep dips?",{"_uid":680,"answer":681,"question":682,"component":670},"186dfebd-04b7-4424-a1e2-cecc5c49b980","- Stand with your back against a wall and slide down, bending your knees until they are at about a 90-degree angle\\n- Your thighs should be parallel to the ground like you are sitting in an invisible chair\\n- Hold for 30 seconds or as long as advised before returning to stand","How do you do a wall sit?",{"_uid":684,"answer":685,"question":686,"component":670},"9383763c-2dc2-4640-a08e-d11093db414a","- Lie on your right side with your legs extended out straight and your feet stacked on top of each other\\n- Push up onto your right forearm with your elbow should be directly underneath your shoulder\\n- Your head should be directly in line with your spine\\n- Extend your left arm along the side of your body\\n- Engage your abdominal muscles, drawing your navel towards your spine\\n- Exhale and lift your hips and knees up off the mat\\n- Be sure not to sag or drop your hips as you hold for 30 seconds\\n- Switch to your left side and hold for another 30 seconds","How do you do a side plank?",{"_uid":688,"answer":689,"question":690,"component":670},"6efb3561-0de4-4f67-bbab-98b551dbbc81","- Lie on your left side with your hips and knees bent, legs stacked, and feet together\\n- Keeping your left leg on the floor, raise your right knee as high as you can without separating your heels\\n- Pause, then return to start\\n- That's one rep\\n- Repeat for 24 more reps\\n- Switch to your right side and repeat for 25 reps","How do you do a side-lying clam?",{"_uid":692,"answer":693,"question":694,"component":670},"4b48c923-fba0-48f9-9860-f7fe1fafeccb","Ready to get moving? Put the five exercises above into a basic workout to make sure you’re in the best shape for your delivery. Adjust these movements, hold times, and reps as needed for your first, second, and third trimesters.\\n\\nSumo Squat (10 reps)\\nElevated Push-Up (10 reps)\\nWall Sit (30 seconds)\\nSide Plank (30 seconds, each side)\\nSide-Lying Clam (25 reps, each leg)\\nRepeat 4 times","Bodyweight Workout For Pregnancy",{"_uid":696,"answer":697,"question":698,"component":670},"510d29e0-8e59-4666-b269-320d0a32c97a","In general, pregnant women should avoid high-impact exercise, contact sports, and exercising in environments where there is a risk of overheating, such as a hot yoga class.","What exercises shouldn't you do when you're pregnant?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":700,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":731,"full_slug":732,"sort_by_date":48,"position":133,"tag_list":733,"is_startpage":9,"parent_id":734,"meta_data":48,"group_id":735,"first_published_at":736,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":722,"_uid":723,"name":724,"photo":725,"component":728,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":729,"social_link_linkedin":7,"social_link_instagram":730,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":726,"alt":724,"name":7,"focus":48,"title":724,"filename":727,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":739,"content":740},"doc",[741,747,751,755,762,770,783,825,831,840,878,884,893,915,921,930,982,988,997,1035,1040,1044,1095,1099,1119,1151,1156],{"type":742,"content":743},"paragraph",[744],{"text":745,"type":746},"Staying active during your pregnancy can help prepare your body for easier labor and birth, and help reduce the risk for pregnancy complications and discomfort. Plus, exercise will help you feel good and stay fit, both during your pregnancy and postpartum.","text",{"type":742,"content":748},[749],{"text":750,"type":746},"Before starting any exercise regime, especially when you’re pregnant, be sure to check with your healthcare provider to get clearance first. I would not recommend starting any sort of new workout or training during your pregnancy that you didn’t do beforehand. For example, if you’ve never boxed or kickboxed before getting pregnant, pregnancy would not be the best time to start. In general, pregnant women should avoid high-impact exercise, contact sports, and exercising in environments where there is a risk of overheating, such as a hot yoga class. My golden rule is to, above all, listen to your body. If something doesn’t feel right, don’t do it!",{"type":742,"content":752},[753],{"text":754,"type":746},"So how can you ensure you are exercising safely and effectively during your pregnancy? Here are five (5) exercises that are generally safe to do when you’re pregnant--no equipment needed!",{"type":756,"attrs":757,"content":759},"heading",{"level":758},2,[760],{"text":761,"type":746},"5 Bodyweight Exercises For Pregnancy",{"type":756,"attrs":763,"content":765},{"level":764},3,[766,768],{"text":767,"type":746},"Sumo Squat",{"type":769},"hard_break",{"type":771,"attrs":772},"blok",{"id":773,"body":774},"181c38ab-dbda-4fe0-b9a4-6362af0a4e2c",[775],{"_uid":776,"image":777,"component":782},"i-da2d5b84-6c7f-404a-854d-f0be7e2f539d",{"id":778,"alt":779,"name":7,"focus":48,"title":780,"filename":781,"copyright":7,"fieldtype":50},3458221,"Sumo Squat Exercise ","Sumo Squat Exercise","https://a.storyblok.com/f/115220/1100x1100/ee69ab7852/sumo_squat.png","content_image",{"type":784,"content":785},"bullet_list",[786,793,799,813,819],{"type":787,"content":788},"list_item",[789],{"type":742,"content":790},[791],{"text":792,"type":746},"Stand with your feet pointed outward and legs slightly wider than shoulder-width distance apart",{"type":787,"content":794},[795],{"type":742,"content":796},[797],{"text":798,"type":746},"Hold your arms straight out in front of you and keep your back straight",{"type":787,"content":800},[801,805],{"type":742,"content":802},[803],{"text":804,"type":746},"Inhale and squat down",{"type":784,"content":806},[807],{"type":787,"content":808},[809],{"type":742,"content":810},[811],{"text":812,"type":746},"The goal is to lower your body until your legs are slightly lower than parallel to the floor BUT listen to your body and modify as needed to keep that precious cargo safe",{"type":787,"content":814},[815],{"type":742,"content":816},[817],{"text":818,"type":746},"Exhale and push back up through your heels and return to stand, making sure not to lock your knees out at the top",{"type":787,"content":820},[821],{"type":742,"content":822},[823],{"text":824,"type":746},"Repeat for 10 reps",{"type":756,"attrs":826,"content":827},{"level":764},[828,830],{"text":829,"type":746},"Tricep Dips",{"type":769},{"type":771,"attrs":832},{"id":773,"body":833},[834],{"_uid":835,"image":836,"component":782},"i-353da0bf-18e0-4027-ae20-dc4202d95048",{"id":837,"alt":838,"name":7,"focus":48,"title":838,"filename":839,"copyright":7,"fieldtype":50},3458250,"Tricep Dip Exercise","https://a.storyblok.com/f/115220/1100x1100/cbb3ba62b7/tricep_dips.png",{"type":784,"content":841},[842,848,854,860,866,872],{"type":787,"content":843},[844],{"type":742,"content":845},[846],{"text":847,"type":746},"Begin in a seated position on a sturdy bench or chair with something soft underneath you, like a fitness mat or carpet",{"type":787,"content":849},[850],{"type":742,"content":851},[852],{"text":853,"type":746},"Grip the edge of the surface on either side of your hips",{"type":787,"content":855},[856],{"type":742,"content":857},[858],{"text":859,"type":746},"Slide yourself forward so you are supporting yourself only with your arms (and feet on the floor)",{"type":787,"content":861},[862],{"type":742,"content":863},[864],{"text":865,"type":746},"Bend at your elbows to lower your body 3-5 inches down",{"type":787,"content":867},[868],{"type":742,"content":869},[870],{"text":871,"type":746},"Push yourself back up",{"type":787,"content":873},[874],{"type":742,"content":875},[876],{"text":877,"type":746},"Test your range of motion once and as soon as you feel comfortable repeat for 10 reps total",{"type":756,"attrs":879,"content":880},{"level":764},[881,883],{"text":882,"type":746},"Wall Sit",{"type":769},{"type":771,"attrs":885},{"id":773,"body":886},[887],{"_uid":888,"image":889,"component":782},"i-ab2b8651-1ddc-4f3c-ab61-93adab73d3cc",{"id":890,"alt":891,"name":7,"focus":48,"title":891,"filename":892,"copyright":7,"fieldtype":50},3458264,"Wall Sit Exercise","https://a.storyblok.com/f/115220/1100x1100/e15e2f91f4/wall_sit.png",{"type":784,"content":894},[895,909],{"type":787,"content":896},[897,901],{"type":742,"content":898},[899],{"text":900,"type":746},"Stand with your back against a wall and slide down, bending your knees until they are at about a 90-degree angle",{"type":784,"content":902},[903],{"type":787,"content":904},[905],{"type":742,"content":906},[907],{"text":908,"type":746},"Your thighs should be parallel to the ground like you are sitting in an invisible chair",{"type":787,"content":910},[911],{"type":742,"content":912},[913],{"text":914,"type":746},"Hold for 30 seconds or as long as advised before returning to stand",{"type":756,"attrs":916,"content":917},{"level":764},[918,920],{"text":919,"type":746},"Side Plank",{"type":769},{"type":771,"attrs":922},{"id":773,"body":923},[924],{"_uid":925,"image":926,"component":782},"i-ce870c73-dd69-4233-ab8d-850f470b81d5",{"id":927,"alt":928,"name":7,"focus":48,"title":928,"filename":929,"copyright":7,"fieldtype":50},3458272,"Side Plank Exercise","https://a.storyblok.com/f/115220/1100x1100/c5d94d9d49/side_plank.png",{"type":784,"content":931},[932,938,952,958,964,970,976],{"type":787,"content":933},[934],{"type":742,"content":935},[936],{"text":937,"type":746},"Lie on your right side with your legs extended out straight and your feet stacked on top of each other",{"type":787,"content":939},[940,944],{"type":742,"content":941},[942],{"text":943,"type":746},"Push up onto your right forearm with your elbow should be directly underneath your shoulder",{"type":784,"content":945},[946],{"type":787,"content":947},[948],{"type":742,"content":949},[950],{"text":951,"type":746},"Your head should be directly in line with your spine",{"type":787,"content":953},[954],{"type":742,"content":955},[956],{"text":957,"type":746},"Extend your left arm along the side of your body",{"type":787,"content":959},[960],{"type":742,"content":961},[962],{"text":963,"type":746},"Engage your abdominal muscles, drawing your navel towards your spine",{"type":787,"content":965},[966],{"type":742,"content":967},[968],{"text":969,"type":746},"Exhale and lift your hips and knees up off the mat",{"type":787,"content":971},[972],{"type":742,"content":973},[974],{"text":975,"type":746},"Be sure not to sag or drop your hips as you hold for 30 seconds",{"type":787,"content":977},[978],{"type":742,"content":979},[980],{"text":981,"type":746},"Switch to your left side and hold for another 30 seconds",{"type":756,"attrs":983,"content":984},{"level":764},[985,987],{"text":986,"type":746},"Side-Lying Clam",{"type":769},{"type":771,"attrs":989},{"id":773,"body":990},[991],{"_uid":992,"image":993,"component":782},"i-e6e8000f-398e-418c-9b77-62425aa809da",{"id":994,"alt":995,"name":7,"focus":48,"title":995,"filename":996,"copyright":7,"fieldtype":50},3458305,"Side-Lying Clam Exercise","https://a.storyblok.com/f/115220/1100x1100/30f257e2cf/side-lying-clam.png",{"type":784,"content":998},[999,1005,1011,1017,1023,1029],{"type":787,"content":1000},[1001],{"type":742,"content":1002},[1003],{"text":1004,"type":746},"Lie on your left side with your hips and knees bent, legs stacked, and feet together",{"type":787,"content":1006},[1007],{"type":742,"content":1008},[1009],{"text":1010,"type":746},"Keeping your left leg on the floor, raise your right knee as high as you can without separating your heels",{"type":787,"content":1012},[1013],{"type":742,"content":1014},[1015],{"text":1016,"type":746},"Pause, then return to start",{"type":787,"content":1018},[1019],{"type":742,"content":1020},[1021],{"text":1022,"type":746},"That's one rep",{"type":787,"content":1024},[1025],{"type":742,"content":1026},[1027],{"text":1028,"type":746},"Repeat for 24 more reps",{"type":787,"content":1030},[1031],{"type":742,"content":1032},[1033],{"text":1034,"type":746},"Switch to your right side and repeat for 25 reps",{"type":756,"attrs":1036,"content":1037},{"level":758},[1038],{"text":1039,"type":746},"Bodyweight Workout",{"type":742,"content":1041},[1042],{"text":1043,"type":746},"Ready to get moving? Put the five exercises above into a basic workout to make sure you’re in the best shape for your delivery. Adjust these movements, hold times, and reps as needed for your first, second, and third trimesters.",{"type":784,"content":1045},[1046,1055,1063,1071,1079,1087],{"type":787,"content":1047},[1048],{"type":742,"content":1049},[1050],{"text":1051,"type":746,"marks":1052},"Sumo Squat (10 reps)",[1053],{"type":1054},"bold",{"type":787,"content":1056},[1057],{"type":742,"content":1058},[1059],{"text":1060,"type":746,"marks":1061},"Tricep Dips (10 reps)",[1062],{"type":1054},{"type":787,"content":1064},[1065],{"type":742,"content":1066},[1067],{"text":1068,"type":746,"marks":1069},"Wall Sit (30 seconds)",[1070],{"type":1054},{"type":787,"content":1072},[1073],{"type":742,"content":1074},[1075],{"text":1076,"type":746,"marks":1077},"Side Plank (30 seconds, each side)",[1078],{"type":1054},{"type":787,"content":1080},[1081],{"type":742,"content":1082},[1083],{"text":1084,"type":746,"marks":1085},"Side-Lying Clam (25 reps, each leg)",[1086],{"type":1054},{"type":787,"content":1088},[1089],{"type":742,"content":1090},[1091],{"text":1092,"type":746,"marks":1093},"Repeat 4 times",[1094],{"type":1054},{"type":742,"content":1096},[1097],{"text":1098,"type":746},"Working out while pregnant is one of the best things for a mom-to-be to do. It can help you not only physically, but mentally. Be safe. Listen to your doctor, and to your body.",{"type":742,"content":1100},[1101,1103,1109,1117],{"text":1102,"type":746},"Once your baby is here and you're ready to start your regular ",{"text":1104,"type":746,"marks":1105}," ",[1106],{"type":1107,"attrs":1108},"styled",{"class":7},{"text":1110,"type":746,"marks":1111},"at-home fitness routine",[1112],{"type":1113,"attrs":1114},"link",{"href":1115,"uuid":48,"anchor":48,"target":1116,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=","_blank",{"text":1118,"type":746},", myself and the other FightCamp Trainers will be here to help you ease into your boxing and kickboxing regimen.",{"type":742,"content":1120},[1121,1123,1127,1132,1137,1139,1143,1149],{"text":1122,"type":746},"I want to know what workouts feel good in your body. Send me a message on Instagram ",{"text":1104,"type":746,"marks":1124},[1125],{"type":1107,"attrs":1126},{"class":7},{"text":1128,"type":746,"marks":1129},"@shaniesmash",[1130],{"type":1113,"attrs":1131},{"href":730,"uuid":48,"anchor":48,"target":1116,"linktype":48},{"text":1133,"type":746,"marks":1134},"  ",[1135],{"type":1107,"attrs":1136},{"class":7},{"text":1138,"type":746},"or in the ",{"text":1104,"type":746,"marks":1140},[1141],{"type":1107,"attrs":1142},{"class":7},{"text":1144,"type":746,"marks":1145},"FightCamp Facebook Community",[1146],{"type":1113,"attrs":1147},{"href":1148,"uuid":48,"anchor":48,"target":1116,"linktype":48},"https://www.facebook.com/groups/542530602799015",{"text":1150,"type":746},".",{"type":756,"attrs":1152,"content":1153},{"level":764},[1154],{"text":1155,"type":746},"Related Articles",{"type":742,"content":1157},[1158,1164,1165,1171,1172,1178,1179,1185,1186],{"text":1159,"type":746,"marks":1160},"How To Prepare For a Dangerous Situation | Fighter's Advice",[1161],{"type":1113,"attrs":1162},{"href":1163,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-prepare-for-a-dangerous-situation-fighters-advice/",{"type":769},{"text":1166,"type":746,"marks":1167},"10 Yoga Poses For Boxers and Kickboxers",[1168],{"type":1113,"attrs":1169},{"href":1170,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{"type":769},{"text":1173,"type":746,"marks":1174},"Five (5) Benefits of Yoga For Boxing",[1175],{"type":1113,"attrs":1176},{"href":1177,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/wellness/five-5-benefits-of-yoga-for-boxing/",{"type":769},{"text":1180,"type":746,"marks":1181},"Shanie Smash's TOP 5 Pre-Workout Snacks",[1182],{"type":1113,"attrs":1183},{"href":1184,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks/",{"type":769},{"text":1187,"type":746,"marks":1188},"6 BEST Boxing Resources For Women",[1189],{"type":1113,"attrs":1190},{"href":1191,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/6-best-boxing-resources-for-women/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1193,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1198,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1194,"component":118,"meta_info":1195,"meta_title":7,"block_image":1196,"cover_image":1197,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-01-05 00:00","article",{"_uid":1203,"title":657,"plugin":43,"description":1204},"9b65bed5-6cdc-4f95-854d-954fb2bd4b8d","Exercises designed for expecting moms. Stay fit and healthy throughout every stage of your pregnancy with these five (5) movements. No equipment needed!",{"id":1206,"alt":657,"name":7,"focus":48,"title":657,"filename":1207,"copyright":7,"fieldtype":50},3458217,"https://a.storyblok.com/f/115220/2400x990/7b2223da46/5-bodyweight-exercises-to-do-during-pregnancy.png",[],"5-bodyweight-exercises-to-do-during-pregnancy","blogs/5-bodyweight-exercises-to-do-during-pregnancy",-2750,[1213],"featured",60887917,"172dfd82-60aa-43dc-90f7-1d8700fd566a","2022-01-05T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1220],[1221,1404,1648,1822,2056,2297],{"name":1222,"created_at":1223,"published_at":1224,"updated_at":1225,"id":1226,"uuid":1227,"content":1228,"slug":1398,"full_slug":1399,"sort_by_date":48,"position":1400,"tag_list":1401,"is_startpage":9,"parent_id":1214,"meta_data":48,"group_id":1402,"first_published_at":1224,"release_id":48,"lang":60,"path":1217,"alternates":1403,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1229,"faqs":1230,"title":1222,"topic":1247,"author":1262,"content":1263,"category":1379,"schedule":1387,"component":1201,"meta_info":1388,"cover_image":1392,"description":1396,"contributors":1397},"52144e3e-d0cf-4037-a459-fad9641f4053",[1231,1235,1239,1243],{"_uid":1232,"answer":1233,"question":1234,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1236,"answer":1237,"question":1238,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1240,"answer":1241,"question":1242,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1244,"answer":1245,"question":1246,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1248,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1260,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1261,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1249,"component":39,"meta_info":1257,"block_image":1258,"cover_image":1259,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1250,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1255,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1251,"component":118,"meta_info":1252,"meta_title":7,"block_image":1253,"cover_image":1254,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":739,"content":1264},[1265,1269,1274,1279,1292,1296,1301,1305,1310,1321,1326,1339,1344,1357,1362,1375],{"type":742,"content":1266},[1267],{"text":1268,"type":746},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":756,"attrs":1270,"content":1271},{"level":758},[1272],{"text":1273,"type":746},"4 Ways To Tire Out Your Opponent",{"type":756,"attrs":1275,"content":1276},{"level":764},[1277],{"text":1278,"type":746},"A Consistent Body Attack",{"type":742,"content":1280},[1281,1283,1290],{"text":1282,"type":746},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1284,"type":746,"marks":1285},"opponent’s body",[1286],{"type":1113,"attrs":1287},{"href":1288,"uuid":48,"anchor":48,"custom":1289,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1291,"type":746},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":742,"content":1293},[1294],{"text":1295,"type":746},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":756,"attrs":1297,"content":1298},{"level":764},[1299],{"text":1300,"type":746},"Constant Pressure",{"type":742,"content":1302},[1303],{"text":1304,"type":746},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":756,"attrs":1306,"content":1307},{"level":764},[1308],{"text":1309,"type":746},"Cut Off the Ring ",{"type":742,"content":1311},[1312,1319],{"text":1313,"type":746,"marks":1314},"Cutting off the space",[1315],{"type":1113,"attrs":1316},{"href":1317,"uuid":48,"anchor":48,"custom":1318,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1320,"type":746}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":756,"attrs":1322,"content":1323},{"level":764},[1324],{"text":1325,"type":746},"Attack the Arms",{"type":742,"content":1327},[1328,1330,1337],{"text":1329,"type":746},"This is a favorite trick of ",{"text":1331,"type":746,"marks":1332},"Canelo Alvarez",[1333],{"type":1113,"attrs":1334},{"href":1335,"uuid":48,"anchor":48,"custom":1336,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1338,"type":746}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":756,"attrs":1340,"content":1341},{"level":758},[1342],{"text":1343,"type":746},"Sapping Their Strength",{"type":742,"content":1345},[1346,1348,1355],{"text":1347,"type":746},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1349,"type":746,"marks":1350},"Mike Tyson",[1351],{"type":1113,"attrs":1352},{"href":1353,"uuid":48,"anchor":48,"custom":1354,"target":1116,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1356,"type":746}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":756,"attrs":1358,"content":1359},{"level":758},[1360],{"text":1361,"type":746},"Train Like a Fighter",{"type":742,"content":1363},[1364,1366,1373],{"text":1365,"type":746},"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":1367,"type":746,"marks":1368},"FightCamp",[1369],{"type":1113,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"custom":1372,"target":1116,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1374,"type":746}," 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":742,"content":1376},[1377],{"text":1378,"type":746},"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":1380,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1385,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1381,"component":118,"meta_info":1382,"meta_title":7,"block_image":1383,"cover_image":1384,"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},[],[],"2022-12-13 00:00",{"_uid":1389,"title":1390,"plugin":43,"description":1391},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1393,"alt":1394,"name":7,"focus":48,"title":1394,"filename":1395,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1213],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1405,"created_at":1406,"published_at":1407,"updated_at":1408,"id":1409,"uuid":1410,"content":1411,"slug":1641,"full_slug":1642,"sort_by_date":48,"position":1643,"tag_list":1644,"is_startpage":9,"parent_id":1214,"meta_data":48,"group_id":1645,"first_published_at":1646,"release_id":48,"lang":60,"path":1217,"alternates":1647,"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":1412,"faqs":1413,"title":1405,"topic":1426,"author":1441,"content":1442,"category":1622,"schedule":1630,"component":1201,"meta_info":1631,"cover_image":1635,"description":1639,"contributors":1640},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1414,1418,1422],{"_uid":1415,"answer":1416,"question":1417,"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":1419,"answer":1420,"question":1421,"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":1423,"answer":1424,"question":1425,"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":1427,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1439,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1428,"component":39,"meta_info":1436,"block_image":1437,"cover_image":1438,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1429,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1434,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1435,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1430,"component":118,"meta_info":1431,"meta_title":7,"block_image":1432,"cover_image":1433,"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":739,"content":1443},[1444,1448,1452,1456,1460,1475,1523,1537,1542,1566,1600,1604,1608,1619],{"type":756,"attrs":1445,"content":1446},{"level":758},[1447],{"text":1417,"type":746},{"type":742,"content":1449},[1450],{"text":1451,"type":746},"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":742,"content":1453},[1454],{"text":1455,"type":746},"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":756,"attrs":1457,"content":1458},{"level":758},[1459],{"text":1421,"type":746},{"type":742,"content":1461},[1462,1464,1473],{"text":1463,"type":746},"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":1465,"type":746,"marks":1466},"National Academy of Sports Medicine",[1467,1471],{"type":1113,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"custom":1470,"target":1116,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1472},"underline",{"text":1474,"type":746}," has a few exercise-related symptoms of overtraining:",{"type":1476,"attrs":1477,"content":1480},"ordered_list",{"order":1478},{"order":1479},1,[1481,1487,1493,1499,1505,1511,1517],{"type":787,"content":1482},[1483],{"type":742,"content":1484},[1485],{"text":1486,"type":746},"A plateau or decline in workout performance or progress",{"type":787,"content":1488},[1489],{"type":742,"content":1490},[1491],{"text":1492,"type":746},"A perception of increased exertion during “normal” or “easy” workouts",{"type":787,"content":1494},[1495],{"type":742,"content":1496},[1497],{"text":1498,"type":746},"Excessive sweating or overheating",{"type":787,"content":1500},[1501],{"type":742,"content":1502},[1503],{"text":1504,"type":746},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":787,"content":1506},[1507],{"type":742,"content":1508},[1509],{"text":1510,"type":746},"A lack of feeling “refreshed” after regular rest and recovery",{"type":787,"content":1512},[1513],{"type":742,"content":1514},[1515],{"text":1516,"type":746},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":787,"content":1518},[1519],{"type":742,"content":1520},[1521],{"text":1522,"type":746},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":742,"content":1524},[1525,1527,1535],{"text":1526,"type":746},"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":1528,"type":746,"marks":1529},"FightCamp App",[1530,1534],{"type":1113,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"custom":1533,"target":1116,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1472},{"text":1536,"type":746}," 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":756,"attrs":1538,"content":1539},{"level":758},[1540],{"text":1541,"type":746},"A Day of Rest",{"type":742,"content":1543},[1544,1546,1554,1556,1564],{"text":1545,"type":746},"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":1547,"type":746,"marks":1548},"Aaron",[1549,1553],{"type":1113,"attrs":1550},{"href":1551,"uuid":48,"anchor":48,"custom":1552,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1472},{"text":1555,"type":746}," and ",{"text":1557,"type":746,"marks":1558},"Flo",[1559,1563],{"type":1113,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"custom":1562,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1472},{"text":1565,"type":746},"), 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":742,"content":1567},[1568,1570,1578,1580,1588,1590,1598],{"text":1569,"type":746},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1571,"type":746,"marks":1572},"researchers",[1573,1577],{"type":1113,"attrs":1574},{"href":1575,"uuid":48,"anchor":48,"custom":1576,"target":1116,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1472},{"text":1579,"type":746}," 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":1581,"type":746,"marks":1582},"FightCamp Trainers",[1583,1587],{"type":1113,"attrs":1584},{"href":1585,"uuid":48,"anchor":48,"custom":1586,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1472},{"text":1589,"type":746}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1591,"type":746,"marks":1592},"neurological connections",[1593,1597],{"type":1113,"attrs":1594},{"href":1595,"uuid":48,"anchor":48,"custom":1596,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1472},{"text":1599,"type":746},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":742,"content":1601},[1602],{"text":1603,"type":746},"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":756,"attrs":1605,"content":1606},{"level":758},[1607],{"text":1361,"type":746},{"type":742,"content":1609},[1610,1611,1617],{"text":1365,"type":746},{"text":1367,"type":746,"marks":1612},[1613,1616],{"type":1113,"attrs":1614},{"href":1371,"uuid":48,"anchor":48,"custom":1615,"target":1116,"linktype":13},{},{"type":1472},{"text":1618,"type":746}," 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":742,"content":1620},[1621],{"text":1378,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1623,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1628,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1629,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1624,"component":118,"meta_info":1625,"meta_title":7,"block_image":1626,"cover_image":1627,"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":1632,"title":1633,"plugin":43,"description":1634},"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":1636,"alt":1637,"name":7,"focus":7,"title":1637,"filename":1638,"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,[1213],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1649,"created_at":1650,"published_at":1651,"updated_at":1652,"id":1653,"uuid":1654,"content":1655,"slug":1816,"full_slug":1817,"sort_by_date":48,"position":1818,"tag_list":1819,"is_startpage":9,"parent_id":1214,"meta_data":48,"group_id":1820,"first_published_at":1651,"release_id":48,"lang":60,"path":1217,"alternates":1821,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1656,"faqs":1657,"title":1649,"topic":1674,"author":1262,"content":1689,"category":1797,"schedule":1805,"component":1201,"meta_info":1806,"cover_image":1810,"description":1814,"contributors":1815},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1658,1662,1666,1670],{"_uid":1659,"answer":1660,"question":1661,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1663,"answer":1664,"question":1665,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1667,"answer":1668,"question":1669,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1671,"answer":1672,"question":1673,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1675,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1687,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1676,"component":39,"meta_info":1684,"block_image":1685,"cover_image":1686,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1677,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1682,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1683,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1678,"component":118,"meta_info":1679,"meta_title":7,"block_image":1680,"cover_image":1681,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":739,"content":1690},[1691,1695,1700,1720,1725,1729,1734,1737,1742,1754,1759,1772,1777,1781,1785,1794],{"type":742,"content":1692},[1693],{"text":1694,"type":746},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":756,"attrs":1696,"content":1697},{"level":758},[1698],{"text":1699,"type":746},"Practice, Practice, Practice",{"type":742,"content":1701},[1702,1704,1709,1711,1718],{"text":1703,"type":746},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1705,"type":746,"marks":1706},"always",[1707],{"type":1708},"italic",{"text":1710,"type":746}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1712,"type":746,"marks":1713},"mirror",[1714],{"type":1113,"attrs":1715},{"href":1716,"uuid":48,"anchor":48,"custom":1717,"target":1116,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1719,"type":746}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":756,"attrs":1721,"content":1722},{"level":764},[1723],{"text":1724,"type":746},"Shoulder Touch Drill",{"type":742,"content":1726},[1727],{"text":1728,"type":746},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":756,"attrs":1730,"content":1731},{"level":764},[1732],{"text":1733,"type":746},"Cobra Bag",{"type":742,"content":1735},[1736],{"text":1664,"type":746},{"type":756,"attrs":1738,"content":1739},{"level":764},[1740],{"text":1741,"type":746},"Sparring",{"type":742,"content":1743},[1744,1746,1752],{"text":1745,"type":746},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1741,"type":746,"marks":1747},[1748],{"type":1113,"attrs":1749},{"href":1750,"uuid":48,"anchor":48,"custom":1751,"target":1116,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1753,"type":746}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":756,"attrs":1755,"content":1756},{"level":764},[1757],{"text":1758,"type":746},"“Free flow” mitt work",{"type":742,"content":1760},[1761,1763,1770],{"text":1762,"type":746},"Free flow ",{"text":1764,"type":746,"marks":1765},"mitt work",[1766],{"type":1113,"attrs":1767},{"href":1768,"uuid":48,"anchor":48,"custom":1769,"target":1116,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1771,"type":746}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":756,"attrs":1773,"content":1774},{"level":764},[1775],{"text":1776,"type":746},"Think Fast",{"type":742,"content":1778},[1779],{"text":1780,"type":746},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":756,"attrs":1782,"content":1783},{"level":758},[1784],{"text":1361,"type":746},{"type":742,"content":1786},[1787,1788,1793],{"text":1365,"type":746},{"text":1367,"type":746,"marks":1789},[1790],{"type":1113,"attrs":1791},{"href":1371,"uuid":48,"anchor":48,"custom":1792,"target":1116,"linktype":13},{},{"text":1618,"type":746},{"type":742,"content":1795},[1796],{"text":1378,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1798,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1803,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1799,"component":118,"meta_info":1800,"meta_title":7,"block_image":1801,"cover_image":1802,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1807,"title":1808,"plugin":43,"description":1809},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1811,"alt":1812,"name":7,"focus":7,"title":1812,"filename":1813,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1213],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1823,"created_at":1824,"published_at":1825,"updated_at":1826,"id":1827,"uuid":1828,"content":1829,"slug":2049,"full_slug":2050,"sort_by_date":48,"position":2051,"tag_list":2052,"is_startpage":9,"parent_id":1214,"meta_data":48,"group_id":2053,"first_published_at":2054,"release_id":48,"lang":60,"path":1217,"alternates":2055,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1830,"faqs":1831,"title":1823,"topic":1852,"author":1867,"content":1868,"category":2031,"schedule":2039,"component":1201,"meta_info":2040,"cover_image":2044,"description":2043,"contributors":2048},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1832,1836,1840,1844,1848],{"_uid":1833,"answer":1834,"question":1835,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1837,"answer":1838,"question":1839,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1841,"answer":1842,"question":1843,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1845,"answer":1846,"question":1847,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1849,"answer":1850,"question":1851,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1853,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1865,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1866,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1854,"component":39,"meta_info":1862,"block_image":1863,"cover_image":1864,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1855,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1860,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1856,"component":118,"meta_info":1857,"meta_title":7,"block_image":1858,"cover_image":1859,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":739,"content":1869},[1870,1874,1878,1882,1895,1899,1903,1908,1921,1934,1939,1950,1954,1976,1981,1992,2005,2010,2014,2018,2027],{"type":742,"content":1871},[1872],{"text":1873,"type":746},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":742,"content":1875},[1876],{"text":1877,"type":746},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":756,"attrs":1879,"content":1880},{"level":758},[1881],{"text":1835,"type":746},{"type":742,"content":1883},[1884,1886,1893],{"text":1885,"type":746},"According to the ",{"text":1887,"type":746,"marks":1888},"Mayo Clinic",[1889],{"type":1113,"attrs":1890},{"href":1891,"uuid":48,"anchor":48,"custom":1892,"target":1116,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1894,"type":746},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":742,"content":1896},[1897],{"text":1898,"type":746},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":742,"content":1900},[1901],{"text":1902,"type":746},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":756,"attrs":1904,"content":1905},{"level":758},[1906],{"text":1907,"type":746},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":771,"attrs":1909},{"id":1910,"body":1911},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1912],{"url":1913,"_uid":1915,"image":1916,"component":782,"copyright_details":1920},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1917,"alt":1918,"name":7,"focus":48,"title":1918,"filename":1919,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":742,"content":1922},[1923,1925,1932],{"text":1924,"type":746},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1926,"type":746,"marks":1927},"burn more calories",[1928],{"type":1113,"attrs":1929},{"href":1930,"uuid":48,"anchor":48,"custom":1931,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1933,"type":746}," even after you’re done working out.",{"type":756,"attrs":1935,"content":1936},{"level":758},[1937],{"text":1938,"type":746},"Kickboxing Is A Full Body Workout",{"type":771,"attrs":1940},{"id":1910,"body":1941},[1942],{"url":1943,"_uid":1944,"image":1945,"component":782,"copyright_details":1949},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1946,"alt":1947,"name":7,"focus":48,"title":1947,"filename":1948,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":742,"content":1951},[1952],{"text":1953,"type":746},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":742,"content":1955},[1956,1958,1965,1967,1974],{"text":1957,"type":746},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1959,"type":746,"marks":1960},"all-level lower body workout",[1961],{"type":1113,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"custom":1964,"target":1116,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1966,"type":746}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1968,"type":746,"marks":1969},"upper body workout",[1970],{"type":1113,"attrs":1971},{"href":1972,"uuid":48,"anchor":48,"custom":1973,"target":1116,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1975,"type":746}," led by Flo Master.",{"type":756,"attrs":1977,"content":1978},{"level":758},[1979],{"text":1980,"type":746},"Boxing Can Be Low-Impact",{"type":771,"attrs":1982},{"id":1910,"body":1983},[1984],{"url":1985,"_uid":1986,"image":1987,"component":782,"copyright_details":1991},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1988,"alt":1989,"name":7,"focus":48,"title":1989,"filename":1990,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":742,"content":1993},[1994,1996,2003],{"text":1995,"type":746},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1997,"type":746,"marks":1998},"shadowboxing",[1999],{"type":1113,"attrs":2000},{"href":2001,"uuid":48,"anchor":48,"custom":2002,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2004,"type":746}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":756,"attrs":2006,"content":2007},{"level":758},[2008],{"text":2009,"type":746},"Kick Boring Cardio To The Curb",{"type":742,"content":2011},[2012],{"text":2013,"type":746},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":756,"attrs":2015,"content":2016},{"level":758},[2017],{"text":1361,"type":746},{"type":742,"content":2019},[2020,2021,2026],{"text":1365,"type":746},{"text":1367,"type":746,"marks":2022},[2023],{"type":1113,"attrs":2024},{"href":1371,"uuid":48,"anchor":48,"custom":2025,"target":1116,"linktype":13},{},{"text":1374,"type":746},{"type":742,"content":2028},[2029],{"text":2030,"type":746},"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":2032,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2037,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2038,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2033,"component":118,"meta_info":2034,"meta_title":7,"block_image":2035,"cover_image":2036,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2041,"title":2042,"plugin":43,"description":2043},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2045,"alt":2046,"name":7,"focus":48,"title":2046,"filename":2047,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1213],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2057,"created_at":2058,"published_at":2059,"updated_at":2060,"id":2061,"uuid":2062,"content":2063,"slug":2290,"full_slug":2291,"sort_by_date":48,"position":2292,"tag_list":2293,"is_startpage":9,"parent_id":1214,"meta_data":48,"group_id":2294,"first_published_at":2295,"release_id":48,"lang":60,"path":1217,"alternates":2296,"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":2064,"faqs":2065,"title":2057,"topic":2086,"author":2101,"content":2102,"category":2274,"schedule":2282,"component":1201,"meta_info":2283,"cover_image":2286,"description":2285,"contributors":2289},"d9342cbc-2f33-448b-95cb-d9141a391216",[2066,2070,2074,2078,2082],{"_uid":2067,"answer":2068,"question":2069,"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":2071,"answer":2072,"question":2073,"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":2075,"answer":2076,"question":2077,"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":2079,"answer":2080,"question":2081,"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":2083,"answer":2084,"question":2085,"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":2087,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2099,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2100,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2088,"component":39,"meta_info":2096,"block_image":2097,"cover_image":2098,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2089,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2090,"component":118,"meta_info":2091,"meta_title":7,"block_image":2092,"cover_image":2093,"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":739,"content":2103},[2104,2117,2121,2134,2138,2142,2154,2158,2162,2166,2183,2187,2191,2195,2211,2215,2220,2233,2237,2247,2260,2264],{"type":742,"content":2105},[2106,2108,2115],{"text":2107,"type":746},"FightCamp Trainer ",{"text":2109,"type":746,"marks":2110},"Coach PJ",[2111],{"type":1113,"attrs":2112},{"href":2113,"uuid":48,"anchor":48,"custom":2114,"target":1116,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2116,"type":746}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":742,"content":2118},[2119],{"text":2120,"type":746},"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":771,"attrs":2122},{"id":2123,"body":2124},"d975e679-f879-4a04-b019-c5eb66b48e99",[2125],{"_uid":2126,"link":2127,"image":2129,"title":2131,"component":2133},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2128,"linktype":13,"fieldtype":14,"cached_url":2128},"https://youtu.be/G-4nuJefUcE",{"id":2130,"alt":2131,"name":7,"focus":48,"title":2131,"filename":2132,"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":756,"attrs":2135,"content":2136},{"level":758},[2137],{"text":2069,"type":746},{"type":742,"content":2139},[2140],{"text":2141,"type":746},"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":771,"attrs":2143},{"id":2144,"body":2145},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2146],{"url":2147,"_uid":2148,"image":2149,"component":782,"copyright_details":2153},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2150,"alt":2151,"name":7,"focus":48,"title":2151,"filename":2152,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":742,"content":2155},[2156],{"text":2157,"type":746},"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":756,"attrs":2159,"content":2160},{"level":758},[2161],{"text":2073,"type":746},{"type":742,"content":2163},[2164],{"text":2165,"type":746},"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":771,"attrs":2167},{"id":2144,"body":2168},[2169],{"url":2170,"_uid":2171,"image":2172,"component":782,"copyright_details":2176},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2173,"alt":2174,"name":7,"focus":48,"title":2174,"filename":2175,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2177],{"_uid":2178,"link":2179,"title":2181,"component":2182},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2180,"linktype":13,"fieldtype":14,"cached_url":2180},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":742,"content":2184},[2185],{"text":2186,"type":746},"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":756,"attrs":2188,"content":2189},{"level":758},[2190],{"text":2077,"type":746},{"type":742,"content":2192},[2193],{"text":2194,"type":746},"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":771,"attrs":2196},{"id":2144,"body":2197},[2198],{"url":2199,"_uid":2200,"image":2201,"component":782,"copyright_details":2205},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2202,"alt":2203,"name":7,"focus":48,"title":2203,"filename":2204,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2206],{"_uid":2207,"link":2208,"title":2210,"component":2182},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2209,"linktype":13,"fieldtype":14,"cached_url":2209},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":742,"content":2212},[2213],{"text":2214,"type":746},"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":756,"attrs":2216,"content":2217},{"level":758},[2218],{"text":2219,"type":746},"Levels & Abilities",{"type":742,"content":2221},[2222,2224,2231],{"text":2223,"type":746},"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":2225,"type":746,"marks":2226},"sweet science",[2227],{"type":1113,"attrs":2228},{"href":2229,"uuid":48,"anchor":48,"custom":2230,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2232,"type":746},". ",{"type":756,"attrs":2234,"content":2235},{"level":758},[2236],{"text":2085,"type":746},{"type":771,"attrs":2238},{"id":2144,"body":2239},[2240],{"url":2241,"_uid":2242,"image":2243,"component":782,"copyright_details":2246},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2244,"alt":2151,"name":7,"focus":48,"title":2151,"filename":2245,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":742,"content":2248},[2249,2251,2258],{"text":2250,"type":746},"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":2252,"type":746,"marks":2253},"FightCamp app",[2254],{"type":1113,"attrs":2255},{"href":2256,"uuid":48,"anchor":48,"custom":2257,"target":1116,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2259,"type":746},", 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":756,"attrs":2261,"content":2262},{"level":758},[2263],{"text":1361,"type":746},{"type":742,"content":2265},[2266,2267,2272],{"text":1365,"type":746},{"text":1367,"type":746,"marks":2268},[2269],{"type":1113,"attrs":2270},{"href":1371,"uuid":48,"anchor":48,"custom":2271,"target":1116,"linktype":13},{},{"text":2273,"type":746}," 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":2275,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2280,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2276,"component":118,"meta_info":2277,"meta_title":7,"block_image":2278,"cover_image":2279,"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":2284,"title":2057,"plugin":43,"description":2285},"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":2287,"alt":2057,"name":7,"focus":48,"title":2057,"filename":2288,"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,[1213],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2298,"created_at":2299,"published_at":2300,"updated_at":2301,"id":2302,"uuid":2303,"content":2304,"slug":2614,"full_slug":2615,"sort_by_date":48,"position":2616,"tag_list":2617,"is_startpage":9,"parent_id":1214,"meta_data":48,"group_id":2618,"first_published_at":2300,"release_id":48,"lang":60,"path":1217,"alternates":2619,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2305,"faqs":2306,"title":2298,"topic":2339,"author":2354,"content":2355,"category":2596,"schedule":2604,"component":1201,"meta_info":2605,"cover_image":2609,"description":2608,"contributors":2613},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2307,2311,2315,2319,2323,2327,2331,2335],{"_uid":2308,"answer":2309,"question":2310,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2312,"answer":2313,"question":2314,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2316,"answer":2317,"question":2318,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2320,"answer":2321,"question":2322,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2324,"answer":2325,"question":2326,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2328,"answer":2329,"question":2330,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2332,"answer":2333,"question":2334,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2336,"answer":2337,"question":2338,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2340,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2352,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2341,"component":39,"meta_info":2349,"block_image":2350,"cover_image":2351,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2342,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2347,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2348,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2343,"component":118,"meta_info":2344,"meta_title":7,"block_image":2345,"cover_image":2346,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":739,"content":2356},[2357,2377,2381,2385,2390,2394,2406,2426,2430,2440,2443,2448,2459,2479,2484,2494,2522,2527,2537,2549,2554,2581,2585,2593],{"type":742,"content":2358},[2359,2361,2367,2369,2375],{"text":2360,"type":746},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2362,"type":746,"marks":2363},"over two hours each day",[2364],{"type":1113,"attrs":2365},{"href":2366,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2368,"type":746}," on social media. The ",{"text":2370,"type":746,"marks":2371},"CDC",[2372],{"type":1113,"attrs":2373},{"href":2374,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2376,"type":746}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":742,"content":2378},[2379],{"text":2380,"type":746},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":742,"content":2382},[2383],{"text":2384,"type":746},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":756,"attrs":2386,"content":2387},{"level":758},[2388],{"text":2389,"type":746},"Benefits of a 30-Minute Boxing Workout",{"type":756,"attrs":2391,"content":2392},{"level":764},[2393],{"text":2318,"type":746},{"type":771,"attrs":2395},{"id":2396,"body":2397},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2398],{"url":2399,"_uid":2400,"image":2401,"component":782,"copyright_details":2405},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2402,"alt":2403,"name":7,"focus":48,"title":2403,"filename":2404,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":742,"content":2407},[2408,2410,2416,2418,2424],{"text":2409,"type":746},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2411,"type":746,"marks":2412},"heavy bag",[2413],{"type":1113,"attrs":2414},{"href":2415,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2417,"type":746},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2419,"type":746,"marks":2420},"fantastic shape",[2421],{"type":1113,"attrs":2422},{"href":2423,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2425,"type":746},". 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Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2472,"type":746,"marks":2473},"safe and healthy outlet",[2474],{"type":1113,"attrs":2475},{"href":2476,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2478,"type":746}," for anyone who has ever felt the need to just get it all out.",{"type":756,"attrs":2480,"content":2481},{"level":764},[2482],{"text":2483,"type":746},"Mental Wellness",{"type":771,"attrs":2485},{"id":2396,"body":2486},[2487],{"url":2488,"_uid":2489,"image":2490,"component":782,"copyright_details":2493},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2491,"alt":2403,"name":7,"focus":48,"title":2403,"filename":2492,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":742,"content":2495},[2496,2498,2504,2506,2512,2514,2520],{"text":2497,"type":746},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2499,"type":746,"marks":2500},"prevent age-related cognitive decline",[2501],{"type":1113,"attrs":2502},{"href":2503,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2505,"type":746},". Studies have also shown that as little as ",{"text":2507,"type":746,"marks":2508},"15 minutes per day",[2509],{"type":1113,"attrs":2510},{"href":2511,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2513,"type":746}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2515,"type":746,"marks":2516},"regulate your emotional well-being",[2517],{"type":1113,"attrs":2518},{"href":2519,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2521,"type":746}," over time with consistent workouts.",{"type":756,"attrs":2523,"content":2524},{"level":764},[2525],{"text":2526,"type":746},"Convenience",{"type":771,"attrs":2528},{"id":2396,"body":2529},[2530],{"url":2531,"_uid":2532,"image":2533,"component":782,"copyright_details":2536},{"id":7,"url":7,"linktype":1914,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2534,"alt":2403,"name":7,"focus":48,"title":2403,"filename":2535,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":742,"content":2538},[2539,2541,2547],{"text":2540,"type":746},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2542,"type":746,"marks":2543},"boxing training at home",[2544],{"type":1113,"attrs":2545},{"href":2546,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2548,"type":746},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":756,"attrs":2550,"content":2551},{"level":758},[2552],{"text":2553,"type":746},"30-Minute Throwdown",{"type":742,"content":2555},[2556,2558,2564,2566,2572,2574,2579],{"text":2557,"type":746},"You can start getting all the benefits of ",{"text":2559,"type":746,"marks":2560},"boxing at home",[2561],{"type":1113,"attrs":2562},{"href":2563,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2565,"type":746}," with no equipment at all. ",{"text":2567,"type":746,"marks":2568},"Shadowboxing",[2569],{"type":1113,"attrs":2570},{"href":2571,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2573,"type":746}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2411,"type":746,"marks":2575},[2576],{"type":1113,"attrs":2577},{"href":2578,"uuid":48,"anchor":48,"target":1116,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2580,"type":746}," to your home gym can be life-changing.",{"type":756,"attrs":2582,"content":2583},{"level":758},[2584],{"text":1361,"type":746},{"type":742,"content":2586},[2587,2588,2592],{"text":1365,"type":746},{"text":1367,"type":746,"marks":2589},[2590],{"type":1113,"attrs":2591},{"href":1371,"uuid":48,"anchor":48,"target":1116,"linktype":13},{"text":1374,"type":746},{"type":742,"content":2594},[2595],{"text":1378,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2597,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2602,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2603,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2598,"component":118,"meta_info":2599,"meta_title":7,"block_image":2600,"cover_image":2601,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2606,"title":2607,"plugin":43,"description":2608},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2610,"alt":2611,"name":7,"focus":48,"title":2611,"filename":2612,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1213],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1201,"created_at":2621,"published_at":2622,"updated_at":2623,"id":2624,"uuid":2625,"content":2626,"slug":1201,"full_slug":2647,"sort_by_date":48,"position":446,"tag_list":2648,"is_startpage":9,"parent_id":2649,"meta_data":48,"group_id":2650,"first_published_at":2651,"release_id":48,"lang":60,"path":7,"alternates":2652,"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":2627,"component":2628,"meta_info":2629,"custom_content_list":2631},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2630,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2632,2637,2642],{"_uid":2633,"label":2634,"value":2635,"dev_id":2636,"component":746},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2638,"label":2639,"value":2640,"dev_id":2641,"component":746},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2643,"label":2644,"value":2645,"dev_id":2646,"component":746},"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",[],1786402778641]