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It’s super important to step in deep to get that impact on your opponent and get them off balance. The further you step your foot behind your opponent, the greater the impact of your body into theirs when you go for the takedown. You don’t want to be on the outside of their thighs as your opponent will be trying to move their legs back, so wrapping around the back is essential","How do you do an MMA double leg takedown?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"dd0c0f62-dfb1-4483-a373-f95504b40580","-When your opponent throws a kick, catch it with your same side hand\n-Use your opposite hand to grab their calf from underneath\n-Step back half a step to give yourself room to swing their leg to the other side of your body\n-Close the distance and grab their body around the waist with your now-free hand\n-Take a big step with the leg closest to them, stepping around their leg and bumping them with your hip to trip them over your knee and shin\n\n*Pro Tip from Carla: Any time you want to throw somebody, you need to be body-to-body close. Get in there!","How do you do an MMA Catch Kick & Inside Trip takedown?",{"_uid":676,"answer":677,"question":678,"component":670},"6a6168e5-70aa-4a3f-a786-fe95cf157566","-Start off in the clinch position\n-Pick a leg to go after and force your opponent to step it forward by taking a step back\n-Step your leg through theirs and kick your leg back, falling to your knee as you step\n\n*Pro Tip from Carla: Usually in wrestling, it’s always forward pressure. When you kick forward, launch your leg back to propel your body forward. Explode forward like you would at the start of a sprint on the track. Both you and your opponent will fall to the ground in a sprawl.","How do you do an MMA Inside Leg Trip takedown?",{"_uid":680,"answer":681,"question":682,"component":670},"e2d86b96-5eb4-4c04-9e3f-3bb9d834cd94","-Start on the mat with your opponent sitting between your extended legs, facing away from you\n-Throw your legs around their waist so that your feet are between your knees\n-One hand should be beneath their arm, and the other should be over their shoulder\n-Shoot the hand over their shoulder across the neck in a slicing motion and grip as high as possible on your opponent’s shoulder\n-Pull out your lower hand and grip that bicep with your upper hand\n-Put your free hand against the back of your opponent’s head\n-Bring your head in tight against the back of your opponent’s head\n-Use the pressure of your head against theirs, and squeeze until submission\n\n*Pro Tips from Carla: When it comes to grabbing your bicep, the deeper the better, so walk your fingers up as high as you can to get it nice and secure. It’s very important to hide your hand behind their head because if it’s on top, your opponent can pull it down.","How do you do an MMA Rear Naked Choke submission?",{"_uid":684,"answer":685,"question":686,"component":670},"4d92da88-2a41-4628-b900-cfe620069b17","-Start on your back, with your opponent in Mount (seated atop you with their knees and hands on either side of you)\n-Walk your feet up so that your knees are raised, touching your opponent’s rear\n-Put your hands on their hips and explode up, bumping your hips and extending your arms to lift your opponent off you\n-Quickly tuck your knees tightly to your chest\n-Your opponent will land on your shins, so wrap your arms around their torso and extend your legs to push them back off of you\n-Turn the tables on your opponent from this position by closing the gap, getting one overhook and underhook\n-Sit your weight on your left buttcheek and propel yourself to the left\n-Put your weight on your bottom toe and use your right leg to push your opponent over onto their back. Now you’re in the dominant position","How do you do an MMA Mount Escape submission?","Carla Esparza Shows Us 5 MMA Takedowns & Submissions\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":689,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":701,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":690,"component":39,"meta_info":698,"block_image":699,"cover_image":700,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":692,"component":118,"meta_info":693,"meta_title":7,"block_image":694,"cover_image":695,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":704,"created_at":705,"published_at":706,"updated_at":707,"id":708,"uuid":709,"content":710,"slug":722,"full_slug":723,"sort_by_date":48,"position":724,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":7,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":711,"_uid":712,"name":704,"photo":713,"component":717,"social_link_tiktok":718,"social_link_twitter":719,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":720,"social_link_linkedin":7,"social_link_instagram":721,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":714,"alt":704,"name":715,"focus":48,"title":704,"filename":716,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":731,"content":732},"doc",[733,757,771,783,787,794,800,814,848,857,862,872,904,912,917,927,947,954,959,964,974,1024,1031,1036,1046,1078,1088,1108,1120,1125],{"type":734,"content":735},"paragraph",[736,739,747,749,755],{"text":737,"type":738},"In combat sports like MMA and Brazilian Jiu-Jitsu, you need to have strategies for getting your opponent in a compromising position. The three most common techniques for dominating your opponent on the ground are takedowns, submissions, and ","text",{"text":740,"type":738,"marks":741},"grappling",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/3-key-mma-defense-grappling-moves-with-carla-esparza","_blank",{"text":748,"type":738},". UFC Fighter Carla Esparza visited the FightCamp gym to break down some of her favorite submission and takedown techniques with ",{"text":750,"type":738,"marks":751},"Rocky Harris",[752],{"type":743,"attrs":753},{"href":754,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":756,"type":738},".",{"type":758,"attrs":759},"blok",{"id":760,"body":761},"c376fe6d-b69f-4da2-ba19-655979ada268",[762],{"_uid":763,"link":764,"image":766,"title":768,"component":770},"i-2c1ee3a2-f3ee-43ce-9d31-cfa01ebfc549",{"id":7,"url":765,"linktype":13,"fieldtype":14,"cached_url":765},"https://youtu.be/Yzfz5cF2gZo",{"id":767,"alt":768,"name":7,"focus":48,"title":768,"filename":769,"copyright":7,"fieldtype":50},5288712,"FightCamp - Grappling Submission Techniques l Step By Step Tutorial","https://a.storyblok.com/f/115220/1244x700/62d405cf0b/grappling-submission-techniques-step-by-step-tutorial.png","image_video_link",{"type":734,"content":772},[773,775,781],{"text":774,"type":738},"Whether you’re a Jiu-Jitsu practitioner or a boxer or kickboxer looking to shake things up with a little ",{"text":776,"type":738,"marks":777},"MMA",[778],{"type":743,"attrs":779},{"href":780,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/fight-news/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"text":782,"type":738}," training, grab a training partner and follow along for these 5 powerhouse takedowns and grappling moves. ",{"type":734,"content":784},[785],{"text":786,"type":738},"*If you are new to MMA do not try these moves without a seasoned professional or trainer in person to guide you.",{"type":788,"attrs":789,"content":791},"heading",{"level":790},2,[792],{"text":793,"type":738},"Takedowns",{"type":788,"attrs":795,"content":797},{"level":796},3,[798],{"text":799,"type":738},"Double Leg Takedown",{"type":758,"attrs":801},{"id":802,"body":803},"17c9c100-eb1f-4162-a236-5eb106bdd632",[804],{"url":805,"_uid":807,"image":808,"component":812,"copyright_details":813},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"story","i-c34d8465-b066-4237-b1a2-85db7681d569",{"id":809,"alt":810,"name":7,"focus":48,"title":810,"filename":811,"copyright":7,"fieldtype":50},5289314,"FightCamp - Takedowns & submissions with Carla Esparza","https://a.storyblok.com/f/115220/1100x1100/5004ceec3c/double-leg-takedown.png","content_image",[],{"type":815,"content":816},"bullet_list",[817,824,830,836,842],{"type":818,"content":819},"list_item",[820],{"type":734,"content":821},[822],{"text":823,"type":738},"Begin in your kickboxing stance and drop low into a lunge to get under your opponent ",{"type":818,"content":825},[826],{"type":734,"content":827},[828],{"text":829,"type":738},"To shoot your takedown, step your lead leg forward, aiming for between their legs to throw them off balance",{"type":818,"content":831},[832],{"type":734,"content":833},[834],{"text":835,"type":738},"Shoot your arms forward and lace them around the backs of their thighs ",{"type":818,"content":837},[838],{"type":734,"content":839},[840],{"text":841,"type":738},"Your rear arm will lift your opponent’s arm, and your lead arm will make a chopping motion to throw off their balance ",{"type":818,"content":843},[844],{"type":734,"content":845},[846],{"text":847,"type":738},"Use your head pressure to help throw them off balance and topple them to the ground",{"type":734,"content":849},[850,855],{"text":851,"type":738,"marks":852},"Pro tips from Carla:",[853],{"type":854},"bold",{"text":856,"type":738}," When in doubt, drop down lower. It’s super important to step in deep to get that impact on your opponent and get them off balance. The further you step your foot behind your opponent, the greater the impact of your body into theirs when you go for the takedown. You don’t want to be on the outside of their thighs as your opponent will be trying to move their legs back, so wrapping around the back is essential",{"type":788,"attrs":858,"content":859},{"level":796},[860],{"text":861,"type":738},"Catch Kick & Inside Trip",{"type":758,"attrs":863},{"id":802,"body":864},[865],{"url":866,"_uid":867,"image":868,"component":812,"copyright_details":871},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-1948aacb-1486-46ef-8d3e-e43c09301286",{"id":869,"alt":810,"name":7,"focus":48,"title":810,"filename":870,"copyright":7,"fieldtype":50},5289321,"https://a.storyblok.com/f/115220/1100x1100/3b5e088c9c/catch-kick-inside-trip.png",[],{"type":815,"content":873},[874,880,886,892,898],{"type":818,"content":875},[876],{"type":734,"content":877},[878],{"text":879,"type":738},"When your opponent throws a kick, catch it with your same side hand ",{"type":818,"content":881},[882],{"type":734,"content":883},[884],{"text":885,"type":738},"Use your opposite hand to grab their calf from underneath",{"type":818,"content":887},[888],{"type":734,"content":889},[890],{"text":891,"type":738},"Step back half a step to give yourself room to swing their leg to the other side of your body",{"type":818,"content":893},[894],{"type":734,"content":895},[896],{"text":897,"type":738},"Close the distance and grab their body around the waist with your now-free hand ",{"type":818,"content":899},[900],{"type":734,"content":901},[902],{"text":903,"type":738},"Take a big step with the leg closest to them, stepping around their leg and bumping them with your hip to trip them over your knee and shin",{"type":734,"content":905},[906,910],{"text":907,"type":738,"marks":908},"Pro tip from Carla:",[909],{"type":854},{"text":911,"type":738}," Any time you want to throw somebody, you need to be body-to-body close. Get in there!",{"type":788,"attrs":913,"content":914},{"level":796},[915],{"text":916,"type":738},"Inside Leg Trip",{"type":758,"attrs":918},{"id":802,"body":919},[920],{"url":921,"_uid":922,"image":923,"component":812,"copyright_details":926},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-ee50fc2b-1b20-411b-88b6-5694de91062b",{"id":924,"alt":810,"name":7,"focus":48,"title":810,"filename":925,"copyright":7,"fieldtype":50},5289328,"https://a.storyblok.com/f/115220/1100x1100/c01b54a0cc/inside-leg-trip.png",[],{"type":815,"content":928},[929,935,941],{"type":818,"content":930},[931],{"type":734,"content":932},[933],{"text":934,"type":738},"Start off in the clinch position ",{"type":818,"content":936},[937],{"type":734,"content":938},[939],{"text":940,"type":738},"Pick a leg to go after and force your opponent to step it forward by taking a step back",{"type":818,"content":942},[943],{"type":734,"content":944},[945],{"text":946,"type":738},"Step your leg through theirs and kick your leg back, falling to your knee as you step ",{"type":734,"content":948},[949,952],{"text":907,"type":738,"marks":950},[951],{"type":854},{"text":953,"type":738}," Usually in wrestling, it’s always forward pressure. When you kick forward, launch your leg back to propel your body forward. Explode forward like you would at the start of a sprint on the track. Both you and your opponent will fall to the ground in a sprawl.",{"type":788,"attrs":955,"content":956},{"level":790},[957],{"text":958,"type":738},"Submissions",{"type":788,"attrs":960,"content":961},{"level":796},[962],{"text":963,"type":738},"Rear Naked Choke",{"type":758,"attrs":965},{"id":802,"body":966},[967],{"url":968,"_uid":969,"image":970,"component":812,"copyright_details":973},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-c2e1db86-f404-492b-9377-f81bae77795b",{"id":971,"alt":810,"name":7,"focus":48,"title":810,"filename":972,"copyright":7,"fieldtype":50},5289333,"https://a.storyblok.com/f/115220/1100x1100/4887e8f0a5/rear-naked-choke.png",[],{"type":815,"content":975},[976,982,988,994,1000,1006,1012,1018],{"type":818,"content":977},[978],{"type":734,"content":979},[980],{"text":981,"type":738},"Start on the mat with your opponent sitting between your extended legs, facing away from you ",{"type":818,"content":983},[984],{"type":734,"content":985},[986],{"text":987,"type":738},"Throw your legs around their waist so that your feet are between your knees ",{"type":818,"content":989},[990],{"type":734,"content":991},[992],{"text":993,"type":738},"One hand should be beneath their arm, and the other should be over their shoulder",{"type":818,"content":995},[996],{"type":734,"content":997},[998],{"text":999,"type":738},"Shoot the hand over their shoulder across the neck in a slicing motion and grip as high as possible on your opponent’s shoulder ",{"type":818,"content":1001},[1002],{"type":734,"content":1003},[1004],{"text":1005,"type":738},"Pull out your lower hand and grip that bicep with your upper hand ",{"type":818,"content":1007},[1008],{"type":734,"content":1009},[1010],{"text":1011,"type":738},"Put your free hand against the back of your opponent’s head ",{"type":818,"content":1013},[1014],{"type":734,"content":1015},[1016],{"text":1017,"type":738},"Bring your head in tight against the back of your opponent’s head ",{"type":818,"content":1019},[1020],{"type":734,"content":1021},[1022],{"text":1023,"type":738},"Use the pressure of your head against theirs, and squeeze until submission ",{"type":734,"content":1025},[1026,1029],{"text":851,"type":738,"marks":1027},[1028],{"type":854},{"text":1030,"type":738}," When it comes to grabbing your bicep, the deeper the better, so walk your fingers up as high as you can to get it nice and secure. It’s very important to hide your hand behind their head because if it’s on top, your opponent can pull it down.",{"type":788,"attrs":1032,"content":1033},{"level":796},[1034],{"text":1035,"type":738},"Mount Escape",{"type":758,"attrs":1037},{"id":802,"body":1038},[1039],{"url":1040,"_uid":1041,"image":1042,"component":812,"copyright_details":1045},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-6916f0ea-510e-476c-b86e-6f83f072feb6",{"id":1043,"alt":810,"name":7,"focus":48,"title":810,"filename":1044,"copyright":7,"fieldtype":50},5289339,"https://a.storyblok.com/f/115220/1100x1100/373f0c17de/mount-escape-part-1.png",[],{"type":815,"content":1047},[1048,1054,1060,1066,1072],{"type":818,"content":1049},[1050],{"type":734,"content":1051},[1052],{"text":1053,"type":738},"Start on your back, with your opponent in Mount (seated atop you with their knees and hands on either side of you) ",{"type":818,"content":1055},[1056],{"type":734,"content":1057},[1058],{"text":1059,"type":738},"Walk your feet up so that your knees are raised, touching your opponent’s rear ",{"type":818,"content":1061},[1062],{"type":734,"content":1063},[1064],{"text":1065,"type":738},"Put your hands on their hips and explode up, bumping your hips and extending your arms to lift your opponent off you ",{"type":818,"content":1067},[1068],{"type":734,"content":1069},[1070],{"text":1071,"type":738},"Quickly tuck your knees tightly to your chest ",{"type":818,"content":1073},[1074],{"type":734,"content":1075},[1076],{"text":1077,"type":738},"Your opponent will land on your shins, so wrap your arms around their torso and extend your legs to push them back off of you ",{"type":758,"attrs":1079},{"id":802,"body":1080},[1081],{"url":1082,"_uid":1083,"image":1084,"component":812,"copyright_details":1087},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-d524b901-fd50-4b57-a213-9a055bdce0d8",{"id":1085,"alt":810,"name":7,"focus":48,"title":810,"filename":1086,"copyright":7,"fieldtype":50},5289345,"https://a.storyblok.com/f/115220/1100x1100/d0ed2e9b42/mount-escape-part-2.png",[],{"type":815,"content":1089},[1090,1096,1102],{"type":818,"content":1091},[1092],{"type":734,"content":1093},[1094],{"text":1095,"type":738},"Turn the tables on your opponent from this position by closing the gap, getting one overhook and underhook",{"type":818,"content":1097},[1098],{"type":734,"content":1099},[1100],{"text":1101,"type":738},"Sit your weight on your left buttcheek and propel yourself to the left",{"type":818,"content":1103},[1104],{"type":734,"content":1105},[1106],{"text":1107,"type":738},"Put your weight on your bottom toe and use your right leg to push your opponent over onto their back. Now you’re in the dominant position ",{"type":734,"content":1109},[1110,1112,1118],{"text":1111,"type":738},"Add these MMA moves to your training at home or at the gym, and let us know which takedown and submission moves are your favorites in the ",{"text":1113,"type":738,"marks":1114},"FightCamp community",[1115],{"type":743,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":1119,"type":738},"! ",{"type":788,"attrs":1121,"content":1122},{"level":790},[1123],{"text":1124,"type":738},"Train Like a Fighter",{"type":734,"content":1126},[1127,1129,1135],{"text":1128,"type":738},"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":1130,"type":738,"marks":1131},"FightCamp",[1132],{"type":743,"attrs":1133},{"href":1134,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1136,"type":738}," 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":1138,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1143,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1139,"component":118,"meta_info":1140,"meta_title":7,"block_image":1141,"cover_image":1142,"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},[],[],"2022-08-09 00:00","article",{"_uid":1148,"title":1149,"plugin":43,"description":1150},"47de510f-4ac5-48af-884a-d254e01b2c0d","Carla Esparza Shows 5 MMA Takedowns & Submissions | FightCamp","Practice your Jiu-Jitsu takedowns and submissions with UFC Fighter Carla Esparza. The “Cookie Monster” shares her 5 sweetest MMA grappling techniques.",{"id":1152,"alt":1153,"name":7,"focus":48,"title":1153,"filename":1154,"copyright":7,"fieldtype":50},5288789,"FightCamp - Carla Esparza Shows Us 5 MMA Takedowns & Submissions","https://a.storyblok.com/f/115220/2400x990/75ff7f9063/carla-esparza-shows-us-5-mma-takedowns-submissions.png",[],"carla-esparza-shows-us-5-mma-takedowns-submissions","blogs/carla-esparza-shows-us-5-mma-takedowns-submissions",-5070,[1160],"featured",60887917,"e136cfcc-042e-4818-b47a-96b270606c39","2022-08-09T02:00:00.000Z","training/{{story.slug}}",[],["Reactive",1167],[1168,1511,1926,2170,2352,2763],{"name":1169,"created_at":1170,"published_at":1171,"updated_at":1172,"id":1173,"uuid":1174,"content":1175,"slug":1505,"full_slug":1506,"sort_by_date":48,"position":1507,"tag_list":1508,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1509,"first_published_at":1171,"release_id":48,"lang":60,"path":1164,"alternates":1510,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1176,"faqs":1177,"title":1169,"topic":1226,"author":1241,"content":1242,"category":1488,"schedule":1496,"component":1146,"meta_info":1497,"cover_image":1501,"description":1500,"contributors":1504},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1178,1182,1186,1190,1194,1198,1202,1206,1210,1214,1218,1222],{"_uid":1179,"answer":1180,"question":1181,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1183,"answer":1184,"question":1185,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1187,"answer":1188,"question":1189,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1191,"answer":1192,"question":1193,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1195,"answer":1196,"question":1197,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1199,"answer":1200,"question":1201,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1203,"answer":1204,"question":1205,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1207,"answer":1208,"question":1209,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1211,"answer":1212,"question":1213,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1215,"answer":1216,"question":1217,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1219,"answer":1220,"question":1221,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1223,"answer":1224,"question":1225,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1227,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1239,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1240,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1228,"component":39,"meta_info":1236,"block_image":1237,"cover_image":1238,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1229,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1234,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1230,"component":118,"meta_info":1231,"meta_title":7,"block_image":1232,"cover_image":1233,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":731,"content":1243},[1244,1264,1276,1288,1293,1297,1308,1312,1326,1330,1335,1338,1342,1353,1365,1369,1372,1377,1388,1400,1404,1407,1412,1423,1427,1431,1435,1438,1443,1454,1458,1462,1466,1471,1475,1484],{"type":734,"content":1245},[1246,1248,1254,1256,1262],{"text":1247,"type":738},"Out of the ",{"text":1249,"type":738,"marks":1250},"six (6) basic punches",[1251],{"type":743,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1255,"type":738}," in boxing, punch number one is the ",{"text":1257,"type":738,"marks":1258},"jab",[1259],{"type":743,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1263,"type":738},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":734,"content":1265},[1266,1268,1274],{"text":1267,"type":738},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1269,"type":738,"marks":1270},"Coach PJ",[1271],{"type":743,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1275,"type":738}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":758,"attrs":1277},{"id":1278,"body":1279},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1280],{"_uid":1281,"link":1282,"image":1284,"title":1286,"component":770},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1283,"linktype":13,"fieldtype":14,"cached_url":1283},"https://youtu.be/JM-8c3EqwZg",{"id":1285,"alt":1286,"name":7,"focus":48,"title":1286,"filename":1287,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":788,"attrs":1289,"content":1290},{"level":790},[1291],{"text":1292,"type":738},"5 Most Common Jab Mistakes",{"type":788,"attrs":1294,"content":1295},{"level":796},[1296],{"text":1189,"type":738},{"type":758,"attrs":1298},{"id":1278,"body":1299},[1300],{"url":1301,"_uid":1302,"image":1303,"component":812,"copyright_details":1307},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1304,"alt":1305,"name":7,"focus":48,"title":1305,"filename":1306,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":734,"content":1309},[1310],{"text":1311,"type":738},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":815,"content":1313},[1314,1320],{"type":818,"content":1315},[1316],{"type":734,"content":1317},[1318],{"text":1319,"type":738},"While extending the arm to punch",{"type":818,"content":1321},[1322],{"type":734,"content":1323},[1324],{"text":1325,"type":738},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":734,"content":1327},[1328],{"text":1329,"type":738},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":788,"attrs":1331,"content":1332},{"level":796},[1333],{"text":1334,"type":738},"How To Fix It:",{"type":734,"content":1336},[1337],{"text":1192,"type":738},{"type":788,"attrs":1339,"content":1340},{"level":796},[1341],{"text":1197,"type":738},{"type":758,"attrs":1343},{"id":1278,"body":1344},[1345],{"url":1346,"_uid":1347,"image":1348,"component":812,"copyright_details":1352},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1349,"alt":1350,"name":7,"focus":48,"title":1350,"filename":1351,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":734,"content":1354},[1355,1357,1363],{"text":1356,"type":738},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1358,"type":738,"marks":1359},"hook",[1360],{"type":743,"attrs":1361},{"href":1362,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1364,"type":738}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":788,"attrs":1366,"content":1367},{"level":796},[1368],{"text":1334,"type":738},{"type":734,"content":1370},[1371],{"text":1200,"type":738},{"type":788,"attrs":1373,"content":1374},{"level":796},[1375],{"text":1376,"type":738},"3. Pushing the Jab",{"type":758,"attrs":1378},{"id":1278,"body":1379},[1380],{"url":1381,"_uid":1382,"image":1383,"component":812,"copyright_details":1387},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1384,"alt":1385,"name":7,"focus":48,"title":1385,"filename":1386,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":734,"content":1389},[1390,1392,1398],{"text":1391,"type":738},"“Pushing the jab” means leaning into the punch. In your ",{"text":1393,"type":738,"marks":1394},"boxing stance",[1395],{"type":743,"attrs":1396},{"href":1397,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1399,"type":738},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":788,"attrs":1401,"content":1402},{"level":796},[1403],{"text":1334,"type":738},{"type":734,"content":1405},[1406],{"text":1208,"type":738},{"type":788,"attrs":1408,"content":1409},{"level":796},[1410],{"text":1411,"type":738},"4. Flaring Your Elbows",{"type":758,"attrs":1413},{"id":1278,"body":1414},[1415],{"url":1416,"_uid":1417,"image":1418,"component":812,"copyright_details":1422},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1419,"alt":1420,"name":7,"focus":48,"title":1420,"filename":1421,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":734,"content":1424},[1425],{"text":1426,"type":738},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":734,"content":1428},[1429],{"text":1430,"type":738},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":788,"attrs":1432,"content":1433},{"level":796},[1434],{"text":1334,"type":738},{"type":734,"content":1436},[1437],{"text":1216,"type":738},{"type":788,"attrs":1439,"content":1440},{"level":796},[1441],{"text":1442,"type":738},"5. Not Jabbing Enough",{"type":758,"attrs":1444},{"id":1278,"body":1445},[1446],{"url":1447,"_uid":1448,"image":1449,"component":812,"copyright_details":1453},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1450,"alt":1451,"name":7,"focus":48,"title":1451,"filename":1452,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":734,"content":1455},[1456],{"text":1457,"type":738},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":788,"attrs":1459,"content":1460},{"level":796},[1461],{"text":1334,"type":738},{"type":734,"content":1463},[1464],{"text":1465,"type":738},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":788,"attrs":1467,"content":1468},{"level":790},[1469],{"text":1470,"type":738},"Keep On Jabbing",{"type":734,"content":1472},[1473],{"text":1474,"type":738},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":734,"content":1476},[1477,1478,1482],{"text":1128,"type":738},{"text":1130,"type":738,"marks":1479},[1480],{"type":743,"attrs":1481},{"href":1134,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":1483,"type":738}," 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":734,"content":1485},[1486],{"text":1487,"type":738},"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":1489,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1494,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1495,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1490,"component":118,"meta_info":1491,"meta_title":7,"block_image":1492,"cover_image":1493,"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},[],[],"2022-12-06 00:00",{"_uid":1498,"title":1499,"plugin":43,"description":1500},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1502,"alt":1169,"name":7,"focus":48,"title":1169,"filename":1503,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1160],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1512,"created_at":1513,"published_at":1514,"updated_at":1515,"id":1516,"uuid":1517,"content":1518,"slug":1919,"full_slug":1920,"sort_by_date":48,"position":1921,"tag_list":1922,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1923,"first_published_at":1924,"release_id":48,"lang":60,"path":1164,"alternates":1925,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1519,"faqs":1520,"title":1512,"topic":1525,"author":1540,"content":1541,"category":1900,"schedule":1908,"component":1146,"meta_info":1909,"cover_image":1913,"description":1917,"contributors":1918},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1521],{"_uid":1522,"answer":1523,"question":1524,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1526,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1538,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1539,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1527,"component":39,"meta_info":1535,"block_image":1536,"cover_image":1537,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1528,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1533,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1534,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1529,"component":118,"meta_info":1530,"meta_title":7,"block_image":1531,"cover_image":1532,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":731,"content":1542},[1543,1547,1551,1555,1568,1600,1604,1609,1613,1617,1622,1626,1646,1651,1655,1681,1685,1690,1694,1714,1719,1723,1743,1748,1752,1783,1788,1791,1811,1816,1820,1840,1845,1849,1869,1882,1887,1896],{"type":734,"content":1544},[1545],{"text":1546,"type":738},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":734,"content":1548},[1549],{"text":1550,"type":738},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":734,"content":1552},[1553],{"text":1554,"type":738},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":734,"content":1556},[1557,1559,1566],{"text":1558,"type":738},"With consistent resistance training and ",{"text":1560,"type":738,"marks":1561},"healthy nutrition",[1562],{"type":743,"attrs":1563},{"href":1564,"uuid":48,"anchor":48,"custom":1565,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1567,"type":738},", women can develop strong arm muscles that will empower you to:",{"type":815,"content":1569},[1570,1576,1582,1588,1594],{"type":818,"content":1571},[1572],{"type":734,"content":1573},[1574],{"text":1575,"type":738},"Throw a solid punch",{"type":818,"content":1577},[1578],{"type":734,"content":1579},[1580],{"text":1581,"type":738},"Carry your kids or fur babies",{"type":818,"content":1583},[1584],{"type":734,"content":1585},[1586],{"text":1587,"type":738},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":818,"content":1589},[1590],{"type":734,"content":1591},[1592],{"text":1593,"type":738},"Feel confident in every tank top and sleeveless dress",{"type":818,"content":1595},[1596],{"type":734,"content":1597},[1598],{"text":1599,"type":738},"Haul all those bags from the car to the house in one trip ",{"type":734,"content":1601},[1602],{"text":1603,"type":738},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":788,"attrs":1605,"content":1606},{"level":790},[1607],{"text":1608,"type":738},"Arm Exercises for Women",{"type":734,"content":1610},[1611],{"text":1612,"type":738},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":734,"content":1614},[1615],{"text":1616,"type":738},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":788,"attrs":1618,"content":1619},{"level":796},[1620],{"text":1621,"type":738},"1. Plank With Bicep Curl",{"type":734,"content":1623},[1624],{"text":1625,"type":738},"Target Muscles: Biceps & Core",{"type":815,"content":1627},[1628,1634,1640],{"type":818,"content":1629},[1630],{"type":734,"content":1631},[1632],{"text":1633,"type":738},"Begin in plank position, holding two dumbbells on the floor",{"type":818,"content":1635},[1636],{"type":734,"content":1637},[1638],{"text":1639,"type":738},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":818,"content":1641},[1642],{"type":734,"content":1643},[1644],{"text":1645,"type":738},"Maintain plank position and repeat with the other arm",{"type":788,"attrs":1647,"content":1648},{"level":796},[1649],{"text":1650,"type":738},"2. Overhead Tricep Extension",{"type":734,"content":1652},[1653],{"text":1654,"type":738},"Target Muscles: Triceps",{"type":815,"content":1656},[1657,1663,1669,1675],{"type":818,"content":1658},[1659],{"type":734,"content":1660},[1661],{"text":1662,"type":738},"Hold the weight overhead with both hands",{"type":818,"content":1664},[1665],{"type":734,"content":1666},[1667],{"text":1668,"type":738},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":818,"content":1670},[1671],{"type":734,"content":1672},[1673],{"text":1674,"type":738},"Straighten your elbows and extend the weight overhead",{"type":818,"content":1676},[1677],{"type":734,"content":1678},[1679],{"text":1680,"type":738},"Hold the fully extended position for a moment, then repeat slowly",{"type":734,"content":1682},[1683],{"text":1684,"type":738},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":788,"attrs":1686,"content":1687},{"level":796},[1688],{"text":1689,"type":738},"3. Upright Row ",{"type":734,"content":1691},[1692],{"text":1693,"type":738},"Target Muscles: Traps & Deltoids",{"type":815,"content":1695},[1696,1702,1708],{"type":818,"content":1697},[1698],{"type":734,"content":1699},[1700],{"text":1701,"type":738},"Begin standing with your feet hip-width apart",{"type":818,"content":1703},[1704],{"type":734,"content":1705},[1706],{"text":1707,"type":738},"Lift your barbell or dumbbells straight up toward your chin",{"type":818,"content":1709},[1710],{"type":734,"content":1711},[1712],{"text":1713,"type":738},"Pause at the top of the lift, lower, and repeat",{"type":788,"attrs":1715,"content":1716},{"level":796},[1717],{"text":1718,"type":738},"4. Lateral Arm Raise",{"type":734,"content":1720},[1721],{"text":1722,"type":738},"Target Muscles: Triceps & Shoulders",{"type":815,"content":1724},[1725,1731,1737],{"type":818,"content":1726},[1727],{"type":734,"content":1728},[1729],{"text":1730,"type":738},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":818,"content":1732},[1733],{"type":734,"content":1734},[1735],{"text":1736,"type":738},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":818,"content":1738},[1739],{"type":734,"content":1740},[1741],{"text":1742,"type":738},"Lower and repeat",{"type":788,"attrs":1744,"content":1745},{"level":796},[1746],{"text":1747,"type":738},"5. Dumbbell Bench Press",{"type":734,"content":1749},[1750],{"text":1751,"type":738},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":815,"content":1753},[1754,1760,1766,1777],{"type":818,"content":1755},[1756],{"type":734,"content":1757},[1758],{"text":1759,"type":738},"Begin laying on a bench with your feet flat on the floor",{"type":818,"content":1761},[1762],{"type":734,"content":1763},[1764],{"text":1765,"type":738},"Lift the dumbbells to chest height, with your hands facing forward",{"type":818,"content":1767},[1768],{"type":734,"content":1769},[1770,1772],{"text":1771,"type":738},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1773,"type":738,"marks":1774},"(don’t let the dumbbells touch)",[1775],{"type":1776},"italic",{"type":818,"content":1778},[1779],{"type":734,"content":1780},[1781],{"text":1782,"type":738},"Lower your arms and repeat",{"type":788,"attrs":1784,"content":1785},{"level":796},[1786],{"text":1787,"type":738},"6. Tricep Dips",{"type":734,"content":1789},[1790],{"text":1654,"type":738},{"type":815,"content":1792},[1793,1799,1805],{"type":818,"content":1794},[1795],{"type":734,"content":1796},[1797],{"text":1798,"type":738},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":818,"content":1800},[1801],{"type":734,"content":1802},[1803],{"text":1804,"type":738},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":818,"content":1806},[1807],{"type":734,"content":1808},[1809],{"text":1810,"type":738},"Push yourself back up until your arms are almost straight, and repeat",{"type":788,"attrs":1812,"content":1813},{"level":796},[1814],{"text":1815,"type":738},"7. Decline Push-Up",{"type":734,"content":1817},[1818],{"text":1819,"type":738},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":815,"content":1821},[1822,1828,1834],{"type":818,"content":1823},[1824],{"type":734,"content":1825},[1826],{"text":1827,"type":738},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":818,"content":1829},[1830],{"type":734,"content":1831},[1832],{"text":1833,"type":738},"Brace your core and glutes, and lower yourself down into a push-up",{"type":818,"content":1835},[1836],{"type":734,"content":1837},[1838],{"text":1839,"type":738},"Extend your elbows to push yourself up, and repeat",{"type":788,"attrs":1841,"content":1842},{"level":796},[1843],{"text":1844,"type":738},"8. Diamond Push-Up",{"type":734,"content":1846},[1847],{"text":1848,"type":738},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":815,"content":1850},[1851,1857,1863],{"type":818,"content":1852},[1853],{"type":734,"content":1854},[1855],{"text":1856,"type":738},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":818,"content":1858},[1859],{"type":734,"content":1860},[1861],{"text":1862,"type":738},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":818,"content":1864},[1865],{"type":734,"content":1866},[1867],{"text":1868,"type":738},"Push yourself back up and repeat",{"type":734,"content":1870},[1871,1873,1880],{"text":1872,"type":738},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1874,"type":738,"marks":1875},"FightCamp Community",[1876],{"type":743,"attrs":1877},{"href":1878,"uuid":48,"anchor":48,"custom":1879,"target":746,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1881,"type":738}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":788,"attrs":1883,"content":1884},{"level":790},[1885],{"text":1886,"type":738},"Train Like a Woman",{"type":734,"content":1888},[1889,1890,1895],{"text":1128,"type":738},{"text":1130,"type":738,"marks":1891},[1892],{"type":743,"attrs":1893},{"href":1134,"uuid":48,"anchor":48,"custom":1894,"target":746,"linktype":13},{},{"text":1483,"type":738},{"type":734,"content":1897},[1898],{"text":1899,"type":738},"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":1901,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1906,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1902,"component":118,"meta_info":1903,"meta_title":7,"block_image":1904,"cover_image":1905,"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":1910,"title":1911,"plugin":43,"description":1912},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1914,"alt":1915,"name":7,"focus":7,"title":1915,"filename":1916,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1160],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1927,"created_at":1928,"published_at":1929,"updated_at":1930,"id":1931,"uuid":1932,"content":1933,"slug":2163,"full_slug":2164,"sort_by_date":48,"position":2165,"tag_list":2166,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2167,"first_published_at":2168,"release_id":48,"lang":60,"path":1164,"alternates":2169,"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":1934,"faqs":1935,"title":1927,"topic":1948,"author":1963,"content":1964,"category":2144,"schedule":2152,"component":1146,"meta_info":2153,"cover_image":2157,"description":2161,"contributors":2162},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1936,1940,1944],{"_uid":1937,"answer":1938,"question":1939,"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":1941,"answer":1942,"question":1943,"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":1945,"answer":1946,"question":1947,"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":1949,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1961,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1950,"component":39,"meta_info":1958,"block_image":1959,"cover_image":1960,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1951,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1952,"component":118,"meta_info":1953,"meta_title":7,"block_image":1954,"cover_image":1955,"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":731,"content":1965},[1966,1970,1974,1978,1982,1997,2045,2059,2064,2088,2122,2126,2130,2141],{"type":788,"attrs":1967,"content":1968},{"level":790},[1969],{"text":1939,"type":738},{"type":734,"content":1971},[1972],{"text":1973,"type":738},"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":734,"content":1975},[1976],{"text":1977,"type":738},"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":788,"attrs":1979,"content":1980},{"level":790},[1981],{"text":1943,"type":738},{"type":734,"content":1983},[1984,1986,1995],{"text":1985,"type":738},"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":1987,"type":738,"marks":1988},"National Academy of Sports Medicine",[1989,1993],{"type":743,"attrs":1990},{"href":1991,"uuid":48,"anchor":48,"custom":1992,"target":746,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1994},"underline",{"text":1996,"type":738}," has a few exercise-related symptoms of overtraining:",{"type":1998,"attrs":1999,"content":2002},"ordered_list",{"order":2000},{"order":2001},1,[2003,2009,2015,2021,2027,2033,2039],{"type":818,"content":2004},[2005],{"type":734,"content":2006},[2007],{"text":2008,"type":738},"A plateau or decline in workout performance or progress",{"type":818,"content":2010},[2011],{"type":734,"content":2012},[2013],{"text":2014,"type":738},"A perception of increased exertion during “normal” or “easy” workouts",{"type":818,"content":2016},[2017],{"type":734,"content":2018},[2019],{"text":2020,"type":738},"Excessive sweating or overheating",{"type":818,"content":2022},[2023],{"type":734,"content":2024},[2025],{"text":2026,"type":738},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":818,"content":2028},[2029],{"type":734,"content":2030},[2031],{"text":2032,"type":738},"A lack of feeling “refreshed” after regular rest and recovery",{"type":818,"content":2034},[2035],{"type":734,"content":2036},[2037],{"text":2038,"type":738},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":818,"content":2040},[2041],{"type":734,"content":2042},[2043],{"text":2044,"type":738},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":734,"content":2046},[2047,2049,2057],{"text":2048,"type":738},"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":2050,"type":738,"marks":2051},"FightCamp App",[2052,2056],{"type":743,"attrs":2053},{"href":2054,"uuid":48,"anchor":48,"custom":2055,"target":746,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1994},{"text":2058,"type":738}," 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":788,"attrs":2060,"content":2061},{"level":790},[2062],{"text":2063,"type":738},"A Day of Rest",{"type":734,"content":2065},[2066,2068,2076,2078,2086],{"text":2067,"type":738},"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":2069,"type":738,"marks":2070},"Aaron",[2071,2075],{"type":743,"attrs":2072},{"href":2073,"uuid":48,"anchor":48,"custom":2074,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1994},{"text":2077,"type":738}," and ",{"text":2079,"type":738,"marks":2080},"Flo",[2081,2085],{"type":743,"attrs":2082},{"href":2083,"uuid":48,"anchor":48,"custom":2084,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1994},{"text":2087,"type":738},"), 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":734,"content":2089},[2090,2092,2100,2102,2110,2112,2120],{"text":2091,"type":738},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2093,"type":738,"marks":2094},"researchers",[2095,2099],{"type":743,"attrs":2096},{"href":2097,"uuid":48,"anchor":48,"custom":2098,"target":746,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1994},{"text":2101,"type":738}," 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":2103,"type":738,"marks":2104},"FightCamp Trainers",[2105,2109],{"type":743,"attrs":2106},{"href":2107,"uuid":48,"anchor":48,"custom":2108,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1994},{"text":2111,"type":738}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2113,"type":738,"marks":2114},"neurological connections",[2115,2119],{"type":743,"attrs":2116},{"href":2117,"uuid":48,"anchor":48,"custom":2118,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1994},{"text":2121,"type":738},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":734,"content":2123},[2124],{"text":2125,"type":738},"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":788,"attrs":2127,"content":2128},{"level":790},[2129],{"text":1124,"type":738},{"type":734,"content":2131},[2132,2133,2139],{"text":1128,"type":738},{"text":1130,"type":738,"marks":2134},[2135,2138],{"type":743,"attrs":2136},{"href":1134,"uuid":48,"anchor":48,"custom":2137,"target":746,"linktype":13},{},{"type":1994},{"text":2140,"type":738}," 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":734,"content":2142},[2143],{"text":1899,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2145,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2150,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2151,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2146,"component":118,"meta_info":2147,"meta_title":7,"block_image":2148,"cover_image":2149,"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":2154,"title":2155,"plugin":43,"description":2156},"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":2158,"alt":2159,"name":7,"focus":7,"title":2159,"filename":2160,"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,[1160],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2171,"created_at":2172,"published_at":2173,"updated_at":2174,"id":2175,"uuid":2176,"content":2177,"slug":2345,"full_slug":2346,"sort_by_date":48,"position":2347,"tag_list":2348,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2349,"first_published_at":2350,"release_id":48,"lang":60,"path":1164,"alternates":2351,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2178,"faqs":2179,"title":2196,"topic":2197,"author":2212,"content":2213,"category":2329,"schedule":2337,"component":1146,"meta_info":2338,"cover_image":2341,"description":2340,"contributors":2344},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2180,2184,2188,2192],{"_uid":2181,"answer":2182,"question":2183,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2185,"answer":2186,"question":2187,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2189,"answer":2190,"question":2191,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2193,"answer":2194,"question":2195,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2198,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2210,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2199,"component":39,"meta_info":2207,"block_image":2208,"cover_image":2209,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2200,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2201,"component":118,"meta_info":2202,"meta_title":7,"block_image":2203,"cover_image":2204,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":731,"content":2214},[2215,2228,2233,2238,2250,2253,2258,2269,2272,2277,2288,2292,2296,2301,2313,2317,2326],{"type":734,"content":2216},[2217,2219,2226],{"text":2218,"type":738},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2220,"type":738,"marks":2221},"shadowboxing",[2222],{"type":743,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2227,"type":738}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":788,"attrs":2229,"content":2230},{"level":790},[2231],{"text":2232,"type":738},"Why You Should Practice Shadowboxing With Hand Weights",{"type":788,"attrs":2234,"content":2235},{"level":796},[2236],{"text":2237,"type":738},"1. Speed",{"type":758,"attrs":2239},{"id":2240,"body":2241},"58589914-3cf9-454d-8369-7218c807f59a",[2242],{"url":2243,"_uid":2244,"image":2245,"component":812,"copyright_details":2249},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2246,"alt":2247,"name":7,"focus":48,"title":2247,"filename":2248,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":734,"content":2251},[2252],{"text":2186,"type":738},{"type":788,"attrs":2254,"content":2255},{"level":796},[2256],{"text":2257,"type":738},"2. Arm Endurance",{"type":758,"attrs":2259},{"id":2240,"body":2260},[2261],{"url":2262,"_uid":2263,"image":2264,"component":812,"copyright_details":2268},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2265,"alt":2266,"name":7,"focus":48,"title":2266,"filename":2267,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":734,"content":2270},[2271],{"text":2190,"type":738},{"type":788,"attrs":2273,"content":2274},{"level":796},[2275],{"text":2276,"type":738},"3. Cardiovascular Conditioning",{"type":758,"attrs":2278},{"id":2240,"body":2279},[2280],{"url":2281,"_uid":2282,"image":2283,"component":812,"copyright_details":2287},{"id":7,"url":7,"linktype":806,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2284,"alt":2285,"name":7,"focus":48,"title":2285,"filename":2286,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":734,"content":2289},[2290],{"text":2291,"type":738},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":734,"content":2293},[2294],{"text":2295,"type":738},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":788,"attrs":2297,"content":2298},{"level":790},[2299],{"text":2300,"type":738},"Amp Up Your Training",{"type":734,"content":2302},[2303,2305,2311],{"text":2304,"type":738},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2306,"type":738,"marks":2307},"FightCamp Facebook Community",[2308],{"type":743,"attrs":2309},{"href":1117,"uuid":48,"anchor":48,"custom":2310,"target":746,"linktype":13},{},{"text":2312,"type":738}," and let me know.",{"type":788,"attrs":2314,"content":2315},{"level":790},[2316],{"text":1124,"type":738},{"type":734,"content":2318},[2319,2320,2325],{"text":1128,"type":738},{"text":1130,"type":738,"marks":2321},[2322],{"type":743,"attrs":2323},{"href":1134,"uuid":48,"anchor":48,"custom":2324,"target":746,"linktype":13},{},{"text":1483,"type":738},{"type":734,"content":2327},[2328],{"text":1487,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2330,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2335,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2331,"component":118,"meta_info":2332,"meta_title":7,"block_image":2333,"cover_image":2334,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2339,"title":2196,"plugin":43,"description":2340},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2342,"alt":2171,"name":7,"focus":48,"title":2171,"filename":2343,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1160],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2353,"created_at":2354,"published_at":2355,"updated_at":2356,"id":2357,"uuid":2358,"content":2359,"slug":2757,"full_slug":2758,"sort_by_date":48,"position":2759,"tag_list":2760,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2761,"first_published_at":2355,"release_id":48,"lang":60,"path":1164,"alternates":2762,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2360,"faqs":2361,"title":2353,"topic":2370,"author":2385,"content":2386,"category":2738,"schedule":2746,"component":1146,"meta_info":2747,"cover_image":2751,"description":2755,"contributors":2756},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2362,2366],{"_uid":2363,"answer":2364,"question":2365,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2367,"answer":2368,"question":2369,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2371,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2383,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2384,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2372,"component":39,"meta_info":2380,"block_image":2381,"cover_image":2382,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2373,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2378,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2379,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2374,"component":118,"meta_info":2375,"meta_title":7,"block_image":2376,"cover_image":2377,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":731,"content":2387},[2388,2393,2407,2421,2426,2430,2435,2439,2477,2481,2486,2490,2494,2499,2503,2508,2522,2526,2546,2551,2555,2559,2617,2622,2626,2630,2656,2669,2674,2678,2682,2708,2712,2717,2721,2725,2735],{"type":788,"attrs":2389,"content":2390},{"level":790},[2391],{"text":2392,"type":738},"How to Stay Motivated to Work Out",{"type":734,"content":2394},[2395,2397,2405],{"text":2396,"type":738},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2398,"type":738,"marks":2399},"New Year’s Resolutions",[2400,2404],{"type":743,"attrs":2401},{"href":2402,"uuid":48,"anchor":48,"custom":2403,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1994},{"text":2406,"type":738},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":734,"content":2408},[2409,2411,2419],{"text":2410,"type":738},"But what happens if you're looking for motivation to work out in the ",{"text":2412,"type":738,"marks":2413},"middle of summer",[2414,2418],{"type":743,"attrs":2415},{"href":2416,"uuid":48,"anchor":48,"custom":2417,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1994},{"text":2420,"type":738}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":788,"attrs":2422,"content":2423},{"level":790},[2424],{"text":2425,"type":738},"Motivation vs. Determination",{"type":734,"content":2427},[2428],{"text":2429,"type":738},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":788,"attrs":2431,"content":2432},{"level":796},[2433],{"text":2434,"type":738},"Motivation",{"type":734,"content":2436},[2437],{"text":2438,"type":738},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":815,"content":2440},[2441,2447,2453,2459,2465,2471],{"type":818,"content":2442},[2443],{"type":734,"content":2444},[2445],{"text":2446,"type":738},"Movies",{"type":818,"content":2448},[2449],{"type":734,"content":2450},[2451],{"text":2452,"type":738},"Books",{"type":818,"content":2454},[2455],{"type":734,"content":2456},[2457],{"text":2458,"type":738},"Quotes",{"type":818,"content":2460},[2461],{"type":734,"content":2462},[2463],{"text":2464,"type":738},"Speeches",{"type":818,"content":2466},[2467],{"type":734,"content":2468},[2469],{"text":2470,"type":738},"Social media posts",{"type":818,"content":2472},[2473],{"type":734,"content":2474},[2475],{"text":2476,"type":738},"Success stories",{"type":734,"content":2478},[2479],{"text":2480,"type":738},"These are things that essentially make you want to start something, like a workout.",{"type":788,"attrs":2482,"content":2483},{"level":796},[2484],{"text":2485,"type":738},"Determination",{"type":734,"content":2487},[2488],{"text":2489,"type":738},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":734,"content":2491},[2492],{"text":2493,"type":738},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":788,"attrs":2495,"content":2496},{"level":790},[2497],{"text":2498,"type":738},"Finding That Drive",{"type":734,"content":2500},[2501],{"text":2502,"type":738},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":788,"attrs":2504,"content":2505},{"level":796},[2506],{"text":2507,"type":738},"Working Out at Home",{"type":734,"content":2509},[2510,2512,2520],{"text":2511,"type":738},"The wonderful thing about ",{"text":2513,"type":738,"marks":2514},"working out from home",[2515,2519],{"type":743,"attrs":2516},{"href":2517,"uuid":48,"anchor":48,"custom":2518,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1994},{"text":2521,"type":738}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":734,"content":2523},[2524],{"text":2525,"type":738},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":815,"content":2527},[2528,2534,2540],{"type":818,"content":2529},[2530],{"type":734,"content":2531},[2532],{"text":2533,"type":738},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":818,"content":2535},[2536],{"type":734,"content":2537},[2538],{"text":2539,"type":738},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":818,"content":2541},[2542],{"type":734,"content":2543},[2544],{"text":2545,"type":738},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":788,"attrs":2547,"content":2548},{"level":796},[2549],{"text":2550,"type":738},"Staying Committed to Exercising Daily",{"type":734,"content":2552},[2553],{"text":2554,"type":738},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":734,"content":2556},[2557],{"text":2558,"type":738},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":815,"content":2560},[2561,2567,2573,2579,2591,2605],{"type":818,"content":2562},[2563],{"type":734,"content":2564},[2565],{"text":2566,"type":738},"Outdoor walks/hikes in nature",{"type":818,"content":2568},[2569],{"type":734,"content":2570},[2571],{"text":2572,"type":738},"Easy pace swims",{"type":818,"content":2574},[2575],{"type":734,"content":2576},[2577],{"text":2578,"type":738},"Sauna sessions",{"type":818,"content":2580},[2581],{"type":734,"content":2582},[2583],{"text":2584,"type":738,"marks":2585},"Low-intensity yoga",[2586,2590],{"type":743,"attrs":2587},{"href":2588,"uuid":48,"anchor":48,"custom":2589,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1994},{"type":818,"content":2592},[2593],{"type":734,"content":2594},[2595,2603],{"text":2596,"type":738,"marks":2597},"Mobility work",[2598,2602],{"type":743,"attrs":2599},{"href":2600,"uuid":48,"anchor":48,"custom":2601,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1994},{"text":2604,"type":738}," ",{"type":818,"content":2606},[2607],{"type":734,"content":2608},[2609],{"text":2610,"type":738,"marks":2611},"Stretching",[2612,2616],{"type":743,"attrs":2613},{"href":2614,"uuid":48,"anchor":48,"custom":2615,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1994},{"type":788,"attrs":2618,"content":2619},{"level":796},[2620],{"text":2621,"type":738},"Morning Workouts Before Starting the Day",{"type":734,"content":2623},[2624],{"text":2625,"type":738},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":734,"content":2627},[2628],{"text":2629,"type":738},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":815,"content":2631},[2632,2638,2644,2650],{"type":818,"content":2633},[2634],{"type":734,"content":2635},[2636],{"text":2637,"type":738},"Turning off electronics the last hour",{"type":818,"content":2639},[2640],{"type":734,"content":2641},[2642],{"text":2643,"type":738},"Sleeping in a blacked-out environment",{"type":818,"content":2645},[2646],{"type":734,"content":2647},[2648],{"text":2649,"type":738},"Getting to bed at the same time each night",{"type":818,"content":2651},[2652],{"type":734,"content":2653},[2654],{"text":2655,"type":738},"Set out your workout clothes the night before",{"type":734,"content":2657},[2658,2660,2668],{"text":2659,"type":738},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2661,"type":738,"marks":2662},"H.I.I.T. session",[2663,2667],{"type":743,"attrs":2664},{"href":2665,"uuid":48,"anchor":48,"custom":2666,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1994},{"text":756,"type":738},{"type":788,"attrs":2670,"content":2671},{"level":796},[2672],{"text":2673,"type":738},"End-of-Day Workouts",{"type":734,"content":2675},[2676],{"text":2677,"type":738},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":734,"content":2679},[2680],{"text":2681,"type":738},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":815,"content":2683},[2684,2696,2702],{"type":818,"content":2685},[2686],{"type":734,"content":2687},[2688,2690,2694],{"text":2689,"type":738},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2691,"type":738,"marks":2692},"“why” ",[2693],{"type":1776},{"text":2695,"type":738},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":818,"content":2697},[2698],{"type":734,"content":2699},[2700],{"text":2701,"type":738},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":818,"content":2703},[2704],{"type":734,"content":2705},[2706],{"text":2707,"type":738},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":734,"content":2709},[2710],{"text":2711,"type":738},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":788,"attrs":2713,"content":2714},{"level":790},[2715],{"text":2716,"type":738},"Plan Then Execute",{"type":734,"content":2718},[2719],{"text":2720,"type":738},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":788,"attrs":2722,"content":2723},{"level":790},[2724],{"text":1124,"type":738},{"type":734,"content":2726},[2727,2728,2734],{"text":1128,"type":738},{"text":1130,"type":738,"marks":2729},[2730,2733],{"type":743,"attrs":2731},{"href":1134,"uuid":48,"anchor":48,"custom":2732,"target":746,"linktype":13},{},{"type":1994},{"text":1483,"type":738},{"type":734,"content":2736},[2737],{"text":1899,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2739,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2744,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2740,"component":118,"meta_info":2741,"meta_title":7,"block_image":2742,"cover_image":2743,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2748,"title":2749,"plugin":43,"description":2750},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2752,"alt":2753,"name":7,"focus":7,"title":2753,"filename":2754,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1160],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2764,"created_at":2765,"published_at":2766,"updated_at":2767,"id":2768,"uuid":2769,"content":2770,"slug":2995,"full_slug":2996,"sort_by_date":48,"position":2997,"tag_list":2998,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2999,"first_published_at":3000,"release_id":48,"lang":60,"path":1164,"alternates":3001,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2771,"faqs":2772,"title":2764,"topic":2781,"author":1540,"content":2796,"category":2976,"schedule":2984,"component":1146,"meta_info":2985,"cover_image":2989,"description":2993,"contributors":2994},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2773,2777],{"_uid":2774,"answer":2775,"question":2776,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2778,"answer":2779,"question":2780,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2782,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2794,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2795,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2783,"component":39,"meta_info":2791,"block_image":2792,"cover_image":2793,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2784,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2789,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2785,"component":118,"meta_info":2786,"meta_title":7,"block_image":2787,"cover_image":2788,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2797},[2798,2803,2807,2812,2816,2821,2825,2851,2856,2860,2865,2869,2874,2878,2883,2896,2901,2914,2919,2923,2928,2932,2937,2941,2946,2950,2955,2959,2964],{"type":788,"attrs":2799,"content":2800},{"level":790},[2801],{"text":2802,"type":738},"Staying Safe While Exercising in the Cold",{"type":734,"content":2804},[2805],{"text":2806,"type":738},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":788,"attrs":2808,"content":2809},{"level":796},[2810],{"text":2811,"type":738},"Watch the Windchill",{"type":734,"content":2813},[2814],{"text":2815,"type":738},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":788,"attrs":2817,"content":2818},{"level":796},[2819],{"text":2820,"type":738},"Protect Your Extremities",{"type":734,"content":2822},[2823],{"text":2824,"type":738},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":815,"content":2826},[2827,2833,2839,2845],{"type":818,"content":2828},[2829],{"type":734,"content":2830},[2831],{"text":2832,"type":738},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":818,"content":2834},[2835],{"type":734,"content":2836},[2837],{"text":2838,"type":738},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":818,"content":2840},[2841],{"type":734,"content":2842},[2843],{"text":2844,"type":738},"Wear a hat or headband that covers your ears",{"type":818,"content":2846},[2847],{"type":734,"content":2848},[2849],{"text":2850,"type":738},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":788,"attrs":2852,"content":2853},{"level":796},[2854],{"text":2855,"type":738},"Wear Layers",{"type":734,"content":2857},[2858],{"text":2859,"type":738},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":788,"attrs":2861,"content":2862},{"level":796},[2863],{"text":2864,"type":738},"Don’t Forget Sunscreen",{"type":734,"content":2866},[2867],{"text":2868,"type":738},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":788,"attrs":2870,"content":2871},{"level":790},[2872],{"text":2873,"type":738},"Getting Motivated to Workout in the Cold ",{"type":734,"content":2875},[2876],{"text":2877,"type":738},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":788,"attrs":2879,"content":2880},{"level":796},[2881],{"text":2882,"type":738},"Invest in New Activewear",{"type":734,"content":2884},[2885,2887,2894],{"text":2886,"type":738},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2888,"type":738,"marks":2889},"new workout gear",[2890],{"type":743,"attrs":2891},{"href":2892,"uuid":48,"anchor":48,"custom":2893,"target":746,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2895,"type":738}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":788,"attrs":2897,"content":2898},{"level":796},[2899],{"text":2900,"type":738},"Find a Workout Buddy",{"type":734,"content":2902},[2903,2905,2912],{"text":2904,"type":738},"Accountability! Accountability! Accountability! Finding a ",{"text":2906,"type":738,"marks":2907},"workout buddy",[2908],{"type":743,"attrs":2909},{"href":2910,"uuid":48,"anchor":48,"custom":2911,"target":746,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2913,"type":738}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":788,"attrs":2915,"content":2916},{"level":796},[2917],{"text":2918,"type":738},"Benefits of Working Out in the Cold",{"type":734,"content":2920},[2921],{"text":2922,"type":738},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":788,"attrs":2924,"content":2925},{"level":796},[2926],{"text":2927,"type":738},"Combat Seasonal Affective Disorder",{"type":734,"content":2929},[2930],{"text":2931,"type":738},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":788,"attrs":2933,"content":2934},{"level":796},[2935],{"text":2936,"type":738},"Boost Your Immune System",{"type":734,"content":2938},[2939],{"text":2940,"type":738},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":788,"attrs":2942,"content":2943},{"level":796},[2944],{"text":2945,"type":738},"Diverse Training Options",{"type":734,"content":2947},[2948],{"text":2949,"type":738},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":788,"attrs":2951,"content":2952},{"level":796},[2953],{"text":2954,"type":738},"Burn More Calories",{"type":734,"content":2956},[2957],{"text":2958,"type":738},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":788,"attrs":2960,"content":2961},{"level":790},[2962],{"text":2963,"type":738},"Train Like a Fighter in the Cold",{"type":734,"content":2965},[2966,2968,2974],{"text":2967,"type":738},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1130,"type":738,"marks":2969},[2970,2973],{"type":743,"attrs":2971},{"href":1134,"uuid":48,"anchor":48,"custom":2972,"target":746,"linktype":13},{},{"type":1994},{"text":2975,"type":738}," 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":2977,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2982,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2983,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2978,"component":118,"meta_info":2979,"meta_title":7,"block_image":2980,"cover_image":2981,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2986,"title":2987,"plugin":43,"description":2988},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2990,"alt":2991,"name":7,"focus":7,"title":2991,"filename":2992,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. 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