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This is helpful for two (2) main reasons: Ensures that you fit it in and get it out of the way--no excuses. Boosts your mood and sets a precedent for the rest of the day. After my morning workout, I always nourish my body with a protein shake and healthy food.","What are Shanie Smash's exercise tips?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ac96a15c-0c51-46d0-8b66-d585f3685a5b","I’m not superhuman. I also have days when I would rather stay in bed a little longer, but I don’t let myself. This is why discipline is so important – and my tip for staying disciplined is to have a routine. I schedule my entire week in advance – my workouts and my meals and recovery days. You can start creating your routine with just a few simple steps: Plan the next day’s workout the night before. Lay out your gym clothes for the morning so they’re ready to go. Think about what to eat for breakfast depending on that day’s workout. You never want to wake up and let your morning brain decide because your morning brain is going to want to reach over and hit the snooze button. To help stay on track I also suggest always having someone in your corner. Your support system could be a friend, workout partner, significant other, or a Facebook group.","How does Shanie Smash stay disciplined in her boxing training?",{"_uid":676,"answer":677,"question":678,"component":670},"8a2464d0-a38b-4953-aae7-3515d71a84c4","Some examples of activities that fighters do on their recovery days are: Some extra sleep, Myofascial release, Foam rolling, Percussion therapy, Massage, Compression therapy, Going on a hike, Walking your dog, Swimming, Stretching, Doing yoga","What does a recovery day look like for a fighter?",{"_uid":680,"answer":681,"question":682,"component":670},"8cc89fb8-cad5-4256-b710-8e65441b2479","According to FightCamp trainer Shanie Smash, boxing is a great workout because: Perfect mix of cardio and strength, Full body workout, Helps flexibility, Great core workout, Burns calories, Stress reliever, Challenges your mind and memory, Improves hand-eye coordination, and it’s empowering!","Why is boxing a great workout?",{"_uid":684,"answer":685,"question":686,"component":670},"9d3a9ffc-7e80-41f5-aa3d-d4bf59bad5ff","Athletes don’t diet and exercise, they train. Be wary of trendy, fad, or crash diets because most of them are not healthy. You want to make consistent, smart, and healthy nutrition choices that are sustainable. I was raised a vegetarian and I am now a pescatarian. I’ve never had a problem with getting enough protein in my diet, and I only eat clean food. My golden rule is simple: the less refined and processed a food is, the more likely I am to put it in my body.","What are some nutrition tips from Shanie Smash?",{"_uid":688,"answer":689,"question":690,"component":670},"c2cf85ee-3fce-44e0-9069-6b21abe2ee5e","Hydration is important because: Your muscles need water, Decrease soreness, Flush out toxins, Improve skin health, Increase energy","Why is hydration important?",{"_uid":692,"answer":693,"question":694,"component":670},"ae70c013-e4d0-4572-878a-8634dd46bc2b","You should drink about 1 ounce of water per pound of bodyweight. If you sweat a lot, you are losing more water that needs to be replaced. You can measure this by weighing yourself right before and right after a workout.","How much water should I drink?",{"_uid":696,"answer":697,"question":698,"component":670},"1d577c7f-5d6b-4ca9-bebb-ff045ceb00c8","Some tips for drinking enough water include: Carry around a big water jug. If you find it hard to keep drinking it throughout the day, put lines on it with times to remind yourself to drink. Make it fun! If you don’t like to drink plain water, you can add fruit slices or even a flavored hydration packet (make sure it’s healthy!). Drink water first thing when you wake up. If you wait until too late in the day to get your daily water intake, you’ll be up at night to use the restroom.","What are some tips for drinking enough water?",{"_uid":700,"answer":701,"question":702,"component":670},"ef488f93-b330-4908-9cba-9aa996429559","1. Don’t get caught up in the numbers 2. Make a plan, and stick with it 3. Try a boxing/kickboxing class 4. Athletes do NOT diet and exercise – they eat and train 5. Get accountability by teaming up with a supportive trainer or community","What are Shanie Smash's 5 Tips For getting lean like a fighter?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":704,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"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":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":133,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":726,"_uid":727,"name":728,"photo":729,"component":732,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":733,"social_link_linkedin":7,"social_link_instagram":734,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":730,"alt":728,"name":7,"focus":48,"title":728,"filename":731,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":743,"content":744},"doc",[745,767,771,777,791,798,805,815,831,858,874,880,889,893,897,917,921,932,938,947,963,968,982,987,1059,1065,1074,1078,1152,1156,1161,1170,1190,1194,1200,1209,1213,1245,1249,1253,1257,1290,1295,1342,1363,1368],{"type":746,"content":747},"paragraph",[748,751,757,765],{"text":749,"type":750},"It’s important to remember that we come in all shapes and sizes – your body is already beautiful and amazing, and capable of kicking butt on a ","text",{"text":752,"type":750,"marks":753}," ",[754],{"type":755,"attrs":756},"styled",{"class":7},{"text":758,"type":750,"marks":759},"heavy bag",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=","_blank",{"text":766,"type":750},"!",{"type":746,"content":768},[769],{"text":770,"type":750},"FightCamp Trainer Shanie Smash says don’t get hung up on a number on a scale. Her motto is if you stay ready, you don’t have to get ready. You should always have an end goal in mind with everything that you do.",{"type":746,"content":772},[773,775],{"text":774,"type":750},"The secret to success is that there are no shortcuts – you have to put in the work. You have to have a plan, a goal, and execute it. By following her tips and making healthy, sustainable lifestyle changes, you will see the results you desire.",{"type":776},"hard_break",{"type":778,"attrs":779},"blok",{"id":780,"body":781},"9749891f-09b0-4e0a-81e5-77b0501e1cf4",[782],{"_uid":783,"link":784,"image":786,"title":788,"component":790},"i-ca72d1db-3e3d-4134-8890-340073a00ae5",{"id":7,"url":785,"linktype":13,"fieldtype":14,"cached_url":785},"https://youtu.be/CndfcU8keJE",{"id":787,"alt":788,"name":7,"focus":48,"title":788,"filename":789,"copyright":7,"fieldtype":50},3350031,"How To Get Lean Like A Fighter | Tips & Tricks For Women","https://a.storyblok.com/f/115220/1244x700/dd0e4bc163/how_to_get_lean_like_a_fighter_youtube_video.jpg","image_video_link",{"type":792,"attrs":793,"content":795},"heading",{"level":794},2,[796],{"text":797,"type":750},"Shanie’s Tips for Getting a Fighter’s Physique:",{"type":792,"attrs":799,"content":801},{"level":800},3,[802,804],{"text":803,"type":750},"Exercise",{"type":776},{"type":778,"attrs":806},{"id":780,"body":807},[808],{"_uid":809,"image":810,"component":814},"i-c80a4b2f-cf71-434e-9fda-75056260497a",{"id":811,"alt":812,"name":7,"focus":48,"title":812,"filename":813,"copyright":7,"fieldtype":50},3350061,"Shanie Smash Working Out","https://a.storyblok.com/f/115220/1100x1100/25a5cdc3b4/shanie_smash_working_out.jpg","content_image",{"type":746,"content":816},[817,819,823,829],{"text":818,"type":750},"I opt for an early workout (like ",{"text":752,"type":750,"marks":820},[821],{"type":755,"attrs":822},{"class":7},{"text":824,"type":750,"marks":825},"FightCamp",[826],{"type":761,"attrs":827},{"href":828,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":830,"type":750},") – first thing in the morning. This is helpful for two (2) main reasons:",{"type":832,"content":833},"bullet_list",[834,841],{"type":835,"content":836},"list_item",[837],{"type":746,"content":838},[839],{"text":840,"type":750},"Ensures that you fit it in and get it out of the way--no excuses",{"type":835,"content":842},[843],{"type":746,"content":844},[845,851,856],{"text":846,"type":750,"marks":847},"Boosts your mood",[848],{"type":761,"attrs":849},{"href":850,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{"text":852,"type":750,"marks":853},"  ",[854],{"type":755,"attrs":855},{"class":7},{"text":857,"type":750},"and sets a precedent for the rest of the day",{"type":746,"content":859},[860,862,866,872],{"text":861,"type":750},"After my morning workout, I always nourish my body with a ",{"text":752,"type":750,"marks":863},[864],{"type":755,"attrs":865},{"class":7},{"text":867,"type":750,"marks":868},"protein shake and healthy food",[869],{"type":761,"attrs":870},{"href":871,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-after-a-boxing-workout",{"text":873,"type":750},".",{"type":792,"attrs":875,"content":876},{"level":800},[877,879],{"text":878,"type":750},"Discipline",{"type":776},{"type":778,"attrs":881},{"id":780,"body":882},[883],{"_uid":884,"image":885,"component":814},"i-06f84502-7b09-4ed2-8684-93f98464187f",{"id":886,"alt":887,"name":7,"focus":48,"title":887,"filename":888,"copyright":7,"fieldtype":50},3350062,"Preparing For A Workout","https://a.storyblok.com/f/115220/1100x1100/4070fa78b2/prepping_for_a_workout.jpg",{"type":746,"content":890},[891],{"text":892,"type":750},"I’m not superhuman. I also have days when I would rather stay in bed a little longer, but I don’t let myself. This is why discipline is so important – and my tip for staying disciplined is to have a routine.",{"type":746,"content":894},[895],{"text":896,"type":750},"I schedule my entire week in advance – my workouts and my meals and recovery days. You can start creating your routine with just a few simple steps:",{"type":832,"content":898},[899,905,911],{"type":835,"content":900},[901],{"type":746,"content":902},[903],{"text":904,"type":750},"Plan the next day’s workout the night before",{"type":835,"content":906},[907],{"type":746,"content":908},[909],{"text":910,"type":750},"Lay out your gym clothes for the morning so they’re ready to go",{"type":835,"content":912},[913],{"type":746,"content":914},[915],{"text":916,"type":750},"Think about what to eat for breakfast depending on that day’s workout",{"type":746,"content":918},[919],{"text":920,"type":750},"You never want to wake up and let your morning brain decide because your morning brain is going to want to reach over and hit the snooze button.",{"type":746,"content":922},[923,925,931],{"text":924,"type":750},"To help stay on track I also suggest always having someone in your corner. Your support system could be a friend, workout partner, significant other, or a ",{"text":926,"type":750,"marks":927},"Facebook group",[928],{"type":761,"attrs":929},{"href":930,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":873,"type":750},{"type":792,"attrs":933,"content":934},{"level":800},[935,937],{"text":936,"type":750},"Recovery",{"type":776},{"type":778,"attrs":939},{"id":780,"body":940},[941],{"_uid":942,"image":943,"component":814},"i-4d03f1be-92a0-48fc-be9a-47f5e473f512",{"id":944,"alt":945,"name":7,"focus":48,"title":945,"filename":946,"copyright":7,"fieldtype":50},3350066,"Shanie Smash Stretching","https://a.storyblok.com/f/115220/1100x1100/24e7530d13/stretching.jpg",{"type":746,"content":948},[949,951,955,961],{"text":950,"type":750},"Though it may feel counterproductive to take a ",{"text":752,"type":750,"marks":952},[953],{"type":755,"attrs":954},{"class":7},{"text":956,"type":750,"marks":957},"rest day",[958],{"type":761,"attrs":959},{"href":960,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-you-need-to-know-about-rest-days-q-a-with-coach-pj",{"text":962,"type":750},", even champs take days off. You can only train as hard as you recover.",{"type":792,"attrs":964,"content":965},{"level":800},[966],{"text":967,"type":750},"A recovery day does NOT mean:",{"type":832,"content":969},[970,976],{"type":835,"content":971},[972],{"type":746,"content":973},[974],{"text":975,"type":750},"Skipping a planned workout because you woke up and didn’t feel like it",{"type":835,"content":977},[978],{"type":746,"content":979},[980],{"text":981,"type":750},"A cheat day where you lay on the couch and eat junk food",{"type":792,"attrs":983,"content":984},{"level":800},[985],{"text":986,"type":750},"What a recovery day looks like for a fighter:",{"type":832,"content":988},[989,995,1001,1007,1013,1019,1025,1031,1037,1043,1053],{"type":835,"content":990},[991],{"type":746,"content":992},[993],{"text":994,"type":750},"Extra sleep",{"type":835,"content":996},[997],{"type":746,"content":998},[999],{"text":1000,"type":750},"Myofascial release",{"type":835,"content":1002},[1003],{"type":746,"content":1004},[1005],{"text":1006,"type":750},"Foam rolling",{"type":835,"content":1008},[1009],{"type":746,"content":1010},[1011],{"text":1012,"type":750},"Percussion therapy",{"type":835,"content":1014},[1015],{"type":746,"content":1016},[1017],{"text":1018,"type":750},"Massage",{"type":835,"content":1020},[1021],{"type":746,"content":1022},[1023],{"text":1024,"type":750},"Compression therapy",{"type":835,"content":1026},[1027],{"type":746,"content":1028},[1029],{"text":1030,"type":750},"Going on a hike",{"type":835,"content":1032},[1033],{"type":746,"content":1034},[1035],{"text":1036,"type":750},"Walking",{"type":835,"content":1038},[1039],{"type":746,"content":1040},[1041],{"text":1042,"type":750},"Swimming",{"type":835,"content":1044},[1045],{"type":746,"content":1046},[1047],{"text":1048,"type":750,"marks":1049},"Stretching",[1050],{"type":761,"attrs":1051},{"href":1052,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"type":835,"content":1054},[1055],{"type":746,"content":1056},[1057],{"text":1058,"type":750},"Yoga",{"type":792,"attrs":1060,"content":1061},{"level":794},[1062,1064],{"text":1063,"type":750},"Boxing Benefits",{"type":776},{"type":778,"attrs":1066},{"id":780,"body":1067},[1068],{"_uid":1069,"image":1070,"component":814},"i-b9989795-0645-42ac-af53-d915efcb3b14",{"id":1071,"alt":1072,"name":7,"focus":48,"title":1072,"filename":1073,"copyright":7,"fieldtype":50},3350067,"Shanie Smash Doing a Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/e1b25d2b3e/boxing_workout.jpg",{"type":746,"content":1075},[1076],{"text":1077,"type":750},"I decided to become a FightCamp boxing/kickboxing trainer because I genuinely believe that boxing and kickboxing are the best forms of exercise. Here are a few of my top reasons why boxing is a great workout:",{"type":832,"content":1079},[1080,1086,1092,1098,1114,1124,1130,1140,1146],{"type":835,"content":1081},[1082],{"type":746,"content":1083},[1084],{"text":1085,"type":750},"Perfect mix of cardio and strength",{"type":835,"content":1087},[1088],{"type":746,"content":1089},[1090],{"text":1091,"type":750},"Full body workout",{"type":835,"content":1093},[1094],{"type":746,"content":1095},[1096],{"text":1097,"type":750},"Helps flexibility",{"type":835,"content":1099},[1100],{"type":746,"content":1101},[1102,1104,1108],{"text":1103,"type":750},"Great ",{"text":752,"type":750,"marks":1105},[1106],{"type":755,"attrs":1107},{"class":7},{"text":1109,"type":750,"marks":1110},"core workout",[1111],{"type":761,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-pack-abs-in-10-minutes-core-workout",{"type":835,"content":1115},[1116],{"type":746,"content":1117},[1118],{"text":1119,"type":750,"marks":1120},"Burns calories",[1121],{"type":761,"attrs":1122},{"href":1123,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{"type":835,"content":1125},[1126],{"type":746,"content":1127},[1128],{"text":1129,"type":750},"Stress reliever",{"type":835,"content":1131},[1132],{"type":746,"content":1133},[1134],{"text":1135,"type":750,"marks":1136},"Challenges your mind and memory",[1137],{"type":761,"attrs":1138},{"href":1139,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/keeping-your-brain-fit-how-exercise-can-prevent-dementia",{"type":835,"content":1141},[1142],{"type":746,"content":1143},[1144],{"text":1145,"type":750},"Improves hand-eye coordination",{"type":835,"content":1147},[1148],{"type":746,"content":1149},[1150],{"text":1151,"type":750},"It’s empowering!",{"type":746,"content":1153},[1154],{"text":1155,"type":750},"There is a misconception that boxing will bulk you up. Many people think that women especially will become bulky just by boxing or kickboxing, but the truth is it’s very difficult to do. Building large bulky muscle mass takes a lot of very heavy weight training, consuming a massive amount of calories, and years of training. Boxing and kickboxing will make you lean!",{"type":792,"attrs":1157,"content":1158},{"level":800},[1159,1160],{"text":433,"type":750},{"type":776},{"type":778,"attrs":1162},{"id":780,"body":1163},[1164],{"_uid":1165,"image":1166,"component":814},"i-ae336411-84c8-4172-96a3-21bf934cda17",{"id":1167,"alt":1168,"name":7,"focus":48,"title":1168,"filename":1169,"copyright":7,"fieldtype":50},3350068,"Eating Healthy","https://a.storyblok.com/f/115220/1100x1100/cf1bf04c09/eating_healthy.jpg",{"type":746,"content":1171},[1172,1174,1178,1184,1188],{"text":1173,"type":750},"Athletes don’t diet and exercise, they train. Be wary of trendy, fad, or crash diets because most of them are not healthy. You want to make consistent, smart, and ",{"text":752,"type":750,"marks":1175},[1176],{"type":755,"attrs":1177},{"class":7},{"text":1179,"type":750,"marks":1180},"healthy nutrition choices",[1181],{"type":761,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/shanie-smash-s-top-5-pre-workout-snacks",{"text":852,"type":750,"marks":1185},[1186],{"type":755,"attrs":1187},{"class":7},{"text":1189,"type":750},"that are sustainable.",{"type":746,"content":1191},[1192],{"text":1193,"type":750},"I was raised a vegetarian and I am now a pescatarian. I’ve never had a problem with getting enough protein in my diet, and I only eat clean food. My golden rule is simple: the less refined and processed a food is, the more likely I am to put it in my body.",{"type":792,"attrs":1195,"content":1196},{"level":800},[1197,1199],{"text":1198,"type":750},"Hydration",{"type":776},{"type":778,"attrs":1201},{"id":780,"body":1202},[1203],{"_uid":1204,"image":1205,"component":814},"i-2cab5348-381a-4fc2-80b6-700bb0618bfc",{"id":1206,"alt":1207,"name":7,"focus":48,"title":1207,"filename":1208,"copyright":7,"fieldtype":50},3350071,"Shanie Smash Staying Hydrated","https://a.storyblok.com/f/115220/1100x1100/125f8577ba/staying_hydrated.jpg",{"type":746,"content":1210},[1211],{"text":1212,"type":750},"You have to stay hydrated, especially if you’re starting an exercise routine. Increasing your water intake is key to:",{"type":832,"content":1214},[1215,1221,1227,1233,1239],{"type":835,"content":1216},[1217],{"type":746,"content":1218},[1219],{"text":1220,"type":750},"Hydrate muscles",{"type":835,"content":1222},[1223],{"type":746,"content":1224},[1225],{"text":1226,"type":750},"Decrease soreness",{"type":835,"content":1228},[1229],{"type":746,"content":1230},[1231],{"text":1232,"type":750},"Flush out toxins",{"type":835,"content":1234},[1235],{"type":746,"content":1236},[1237],{"text":1238,"type":750},"Improve skin health",{"type":835,"content":1240},[1241],{"type":746,"content":1242},[1243],{"text":1244,"type":750},"Increase energy",{"type":792,"attrs":1246,"content":1247},{"level":794},[1248],{"text":694,"type":750},{"type":746,"content":1250},[1251],{"text":1252,"type":750},"You should drink about 1 ounce of water per pound of bodyweight. If you sweat a lot, you are losing more water that needs to be replaced.",{"type":746,"content":1254},[1255],{"text":1256,"type":750},"My tips for drinking enough water include:",{"type":832,"content":1258},[1259,1270,1280],{"type":835,"content":1260},[1261],{"type":746,"content":1262},[1263,1268],{"text":1264,"type":750,"marks":1265},"Drink water first thing when you wake up.",[1266],{"type":1267},"bold",{"text":1269,"type":750},"  If you wait until too late in the day to get your daily water intake, you’ll be up at night to use the restroom.",{"type":835,"content":1271},[1272],{"type":746,"content":1273},[1274,1278],{"text":1275,"type":750,"marks":1276},"Carry around a big water jug. ",[1277],{"type":1267},{"text":1279,"type":750},"If you find it hard to keep drinking it throughout the day, put lines on it with times to remind yourself to drink.",{"type":835,"content":1281},[1282],{"type":746,"content":1283},[1284,1288],{"text":1285,"type":750,"marks":1286},"Make it fun! ",[1287],{"type":1267},{"text":1289,"type":750},"If you don’t like to drink plain water, you can add fruit slices or even a flavored hydration packet (make sure it’s healthy!)",{"type":792,"attrs":1291,"content":1292},{"level":794},[1293],{"text":1294,"type":750},"Shanie’s Five (5) Takeaways:",{"type":1296,"attrs":1297,"content":1299},"ordered_list",{"order":1298},1,[1300,1306,1318,1330,1336],{"type":835,"content":1301},[1302],{"type":746,"content":1303},[1304],{"text":1305,"type":750},"Don’t get caught up in the numbers",{"type":835,"content":1307},[1308],{"type":746,"content":1309},[1310,1316],{"text":1311,"type":750,"marks":1312},"Make a plan",[1313],{"type":761,"attrs":1314},{"href":1315,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://youtu.be/jcHehyvWYZ4%E2%80%8B%20",{"text":1317,"type":750},", and stick with it",{"type":835,"content":1319},[1320],{"type":746,"content":1321},[1322,1324],{"text":1323,"type":750},"Try a ",{"text":1325,"type":750,"marks":1326},"boxing/kickboxing class",[1327],{"type":761,"attrs":1328},{"href":1329,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://youtu.be/7CaSOPmlLxU%E2%80%8B%20",{"type":835,"content":1331},[1332],{"type":746,"content":1333},[1334],{"text":1335,"type":750},"Athletes do NOT diet and exercise – they eat and train",{"type":835,"content":1337},[1338],{"type":746,"content":1339},[1340],{"text":1341,"type":750},"Get accountability by teaming up with a supportive trainer or community",{"type":746,"content":1343},[1344,1346,1352,1354,1358,1362],{"text":1345,"type":750},"Don’t get lean just for the summer, get and stay healthy for yourself. Remember that getting in fighting shape takes consistency and discipline. Sticking to a routine is the hardest part, but having support and accountability can help you reach your fitness goals. If you’re ready to start transforming your life by learning to box at home, check out some beginner workouts with me on the ",{"text":1347,"type":750,"marks":1348},"FightCamp App",[1349],{"type":761,"attrs":1350},{"href":1351,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1353,"type":750}," and find the support you need with ",{"text":752,"type":750,"marks":1355},[1356],{"type":755,"attrs":1357},{"class":7},{"text":824,"type":750,"marks":1359},[1360],{"type":761,"attrs":1361},{"href":828,"uuid":48,"anchor":48,"target":764,"linktype":48},{"text":873,"type":750},{"type":792,"attrs":1364,"content":1365},{"level":800},[1366],{"text":1367,"type":750},"Related Articles",{"type":746,"content":1369},[1370,1376,1377,1383,1384,1389,1390,1396,1397],{"text":1371,"type":750,"marks":1372},"3-Month Summer Body Workout Plan For Women: Month 1",[1373],{"type":761,"attrs":1374},{"href":1375,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":776},{"text":1378,"type":750,"marks":1379},"QUICK 15-Minute Summer Workout Routine",[1380],{"type":761,"attrs":1381},{"href":1382,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":776},{"text":1385,"type":750,"marks":1386},"How To Eat Like a Boxer [Boxer's Diet Plan]",[1387],{"type":761,"attrs":1388},{"href":871,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":776},{"text":1391,"type":750,"marks":1392},"6 BEST Boxing Resources For Women",[1393],{"type":761,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":776},{"text":1398,"type":750,"marks":1399},"Shanie Smash’s TOP 5 Pre-Workout Snacks",[1400],{"type":761,"attrs":1401},{"href":1183,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1403,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1408,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1409,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1404,"component":118,"meta_info":1405,"meta_title":7,"block_image":1406,"cover_image":1407,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-06-24 00:00","article",{"_uid":1413,"title":657,"plugin":43,"description":1414},"8ffd8712-d93e-4222-be5d-33309a48ebd6","Getting a fighter’s physique takes commitment and consistency. FightCamp Trainer Shanie “Smash” shares her tips for getting in fighting shape.",{"id":1416,"alt":1417,"name":7,"focus":48,"title":1417,"filename":1418,"copyright":7,"fieldtype":50},3350026,"How To Get Lean Like a Fighter","https://a.storyblok.com/f/115220/2400x990/679cfead9a/how-to-get-lean-like-a-fighter.jpg",[],[],"how-to-get-lean-like-a-fighter-shanie-smash-s-tips","blogs/how-to-get-lean-like-a-fighter-shanie-smash-s-tips",-460,[],60887917,"1b0b3583-30b8-4058-b817-bc18f69ad843","2021-06-24T05:36:00.000Z",[],["Reactive",1430],[1431,1761,2173,2520,2738,2915],{"name":1432,"created_at":1433,"published_at":1434,"updated_at":1435,"id":1436,"uuid":1437,"content":1438,"slug":1753,"full_slug":1754,"sort_by_date":48,"position":1755,"tag_list":1756,"is_startpage":9,"parent_id":1425,"meta_data":48,"group_id":1758,"first_published_at":1434,"release_id":48,"lang":60,"path":1759,"alternates":1760,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1439,"faqs":1440,"title":1432,"topic":1473,"author":1488,"content":1489,"category":1735,"schedule":1743,"component":1411,"meta_info":1744,"cover_image":1748,"description":1747,"contributors":1752},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1441,1445,1449,1453,1457,1461,1465,1469],{"_uid":1442,"answer":1443,"question":1444,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1446,"answer":1447,"question":1448,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1450,"answer":1451,"question":1452,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1454,"answer":1455,"question":1456,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1458,"answer":1459,"question":1460,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1462,"answer":1463,"question":1464,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1466,"answer":1467,"question":1468,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1470,"answer":1471,"question":1472,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1474,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1486,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1475,"component":39,"meta_info":1483,"block_image":1484,"cover_image":1485,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1476,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1481,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1482,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1477,"component":118,"meta_info":1478,"meta_title":7,"block_image":1479,"cover_image":1480,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":743,"content":1490},[1491,1511,1515,1519,1524,1528,1541,1560,1564,1574,1577,1582,1593,1613,1618,1628,1656,1661,1671,1683,1688,1715,1720,1731],{"type":746,"content":1492},[1493,1495,1501,1503,1509],{"text":1494,"type":750},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1496,"type":750,"marks":1497},"over two hours each day",[1498],{"type":761,"attrs":1499},{"href":1500,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1502,"type":750}," on social media. The ",{"text":1504,"type":750,"marks":1505},"CDC",[1506],{"type":761,"attrs":1507},{"href":1508,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1510,"type":750}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":746,"content":1512},[1513],{"text":1514,"type":750},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":746,"content":1516},[1517],{"text":1518,"type":750},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":792,"attrs":1520,"content":1521},{"level":794},[1522],{"text":1523,"type":750},"Benefits of a 30-Minute Boxing Workout",{"type":792,"attrs":1525,"content":1526},{"level":800},[1527],{"text":1452,"type":750},{"type":778,"attrs":1529},{"id":1530,"body":1531},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1532],{"url":1533,"_uid":1535,"image":1536,"component":814,"copyright_details":1540},{"id":7,"url":7,"linktype":1534,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1537,"alt":1538,"name":7,"focus":48,"title":1538,"filename":1539,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":746,"content":1542},[1543,1545,1550,1552,1558],{"text":1544,"type":750},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":758,"type":750,"marks":1546},[1547],{"type":761,"attrs":1548},{"href":1549,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1551,"type":750},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1553,"type":750,"marks":1554},"fantastic shape",[1555],{"type":761,"attrs":1556},{"href":1557,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1559,"type":750},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":792,"attrs":1561,"content":1562},{"level":800},[1563],{"text":1456,"type":750},{"type":778,"attrs":1565},{"id":1530,"body":1566},[1567],{"url":1568,"_uid":1569,"image":1570,"component":814,"copyright_details":1573},{"id":7,"url":7,"linktype":1534,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1571,"alt":1538,"name":7,"focus":48,"title":1538,"filename":1572,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":746,"content":1575},[1576],{"text":1455,"type":750},{"type":792,"attrs":1578,"content":1579},{"level":800},[1580],{"text":1581,"type":750},"Stress Relief",{"type":778,"attrs":1583},{"id":1530,"body":1584},[1585],{"url":1586,"_uid":1587,"image":1588,"component":814,"copyright_details":1592},{"id":7,"url":7,"linktype":1534,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1589,"alt":1590,"name":7,"focus":48,"title":1590,"filename":1591,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":746,"content":1594},[1595,1597,1603,1605,1611],{"text":1596,"type":750},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1598,"type":750,"marks":1599},"unleashing that stress",[1600],{"type":761,"attrs":1601},{"href":1602,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1604,"type":750}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1606,"type":750,"marks":1607},"safe and healthy outlet",[1608],{"type":761,"attrs":1609},{"href":1610,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1612,"type":750}," for anyone who has ever felt the need to just get it all out.",{"type":792,"attrs":1614,"content":1615},{"level":800},[1616],{"text":1617,"type":750},"Mental Wellness",{"type":778,"attrs":1619},{"id":1530,"body":1620},[1621],{"url":1622,"_uid":1623,"image":1624,"component":814,"copyright_details":1627},{"id":7,"url":7,"linktype":1534,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1625,"alt":1538,"name":7,"focus":48,"title":1538,"filename":1626,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":746,"content":1629},[1630,1632,1638,1640,1646,1648,1654],{"text":1631,"type":750},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1633,"type":750,"marks":1634},"prevent age-related cognitive decline",[1635],{"type":761,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1639,"type":750},". Studies have also shown that as little as ",{"text":1641,"type":750,"marks":1642},"15 minutes per day",[1643],{"type":761,"attrs":1644},{"href":1645,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1647,"type":750}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1649,"type":750,"marks":1650},"regulate your emotional well-being",[1651],{"type":761,"attrs":1652},{"href":1653,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1655,"type":750}," over time with consistent workouts.",{"type":792,"attrs":1657,"content":1658},{"level":800},[1659],{"text":1660,"type":750},"Convenience",{"type":778,"attrs":1662},{"id":1530,"body":1663},[1664],{"url":1665,"_uid":1666,"image":1667,"component":814,"copyright_details":1670},{"id":7,"url":7,"linktype":1534,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1668,"alt":1538,"name":7,"focus":48,"title":1538,"filename":1669,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":746,"content":1672},[1673,1675,1681],{"text":1674,"type":750},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1676,"type":750,"marks":1677},"boxing training at home",[1678],{"type":761,"attrs":1679},{"href":1680,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1682,"type":750},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":792,"attrs":1684,"content":1685},{"level":794},[1686],{"text":1687,"type":750},"30-Minute Throwdown",{"type":746,"content":1689},[1690,1692,1698,1700,1706,1708,1713],{"text":1691,"type":750},"You can start getting all the benefits of ",{"text":1693,"type":750,"marks":1694},"boxing at home",[1695],{"type":761,"attrs":1696},{"href":1697,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1699,"type":750}," with no equipment at all. ",{"text":1701,"type":750,"marks":1702},"Shadowboxing",[1703],{"type":761,"attrs":1704},{"href":1705,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1707,"type":750}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":758,"type":750,"marks":1709},[1710],{"type":761,"attrs":1711},{"href":1712,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1714,"type":750}," to your home gym can be life-changing.",{"type":792,"attrs":1716,"content":1717},{"level":794},[1718],{"text":1719,"type":750},"Train Like a Fighter",{"type":746,"content":1721},[1722,1724,1729],{"text":1723,"type":750},"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":824,"type":750,"marks":1725},[1726],{"type":761,"attrs":1727},{"href":1728,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1730,"type":750}," 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":746,"content":1732},[1733],{"text":1734,"type":750},"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":1736,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1737,"component":118,"meta_info":1738,"meta_title":7,"block_image":1739,"cover_image":1740,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1745,"title":1746,"plugin":43,"description":1747},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1749,"alt":1750,"name":7,"focus":48,"title":1750,"filename":1751,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1757],"featured","539b5bb5-55da-4f55-bb8a-06a6be114917","training/{{story.slug}}",[],{"name":1762,"created_at":1763,"published_at":1764,"updated_at":1765,"id":1766,"uuid":1767,"content":1768,"slug":2167,"full_slug":2168,"sort_by_date":48,"position":2169,"tag_list":2170,"is_startpage":9,"parent_id":1425,"meta_data":48,"group_id":2171,"first_published_at":1764,"release_id":48,"lang":60,"path":1759,"alternates":2172,"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":1769,"faqs":1770,"title":1762,"topic":1779,"author":1794,"content":1795,"category":2148,"schedule":2156,"component":1411,"meta_info":2157,"cover_image":2161,"description":2165,"contributors":2166},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1771,1775],{"_uid":1772,"answer":1773,"question":1774,"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":1776,"answer":1777,"question":1778,"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":1780,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1792,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1793,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1781,"component":39,"meta_info":1789,"block_image":1790,"cover_image":1791,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1782,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1787,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1788,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1783,"component":118,"meta_info":1784,"meta_title":7,"block_image":1785,"cover_image":1786,"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":743,"content":1796},[1797,1802,1817,1831,1836,1840,1845,1849,1887,1891,1896,1900,1904,1909,1913,1918,1932,1936,1956,1961,1965,1969,2026,2031,2035,2039,2065,2078,2083,2087,2091,2118,2122,2127,2131,2135,2145],{"type":792,"attrs":1798,"content":1799},{"level":794},[1800],{"text":1801,"type":750},"How to Stay Motivated to Work Out",{"type":746,"content":1803},[1804,1806,1815],{"text":1805,"type":750},"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":1807,"type":750,"marks":1808},"New Year’s Resolutions",[1809,1813],{"type":761,"attrs":1810},{"href":1811,"uuid":48,"anchor":48,"custom":1812,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1814},"underline",{"text":1816,"type":750},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":746,"content":1818},[1819,1821,1829],{"text":1820,"type":750},"But what happens if you're looking for motivation to work out in the ",{"text":1822,"type":750,"marks":1823},"middle of summer",[1824,1828],{"type":761,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"custom":1827,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1814},{"text":1830,"type":750}," 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":792,"attrs":1832,"content":1833},{"level":794},[1834],{"text":1835,"type":750},"Motivation vs. Determination",{"type":746,"content":1837},[1838],{"text":1839,"type":750},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":792,"attrs":1841,"content":1842},{"level":800},[1843],{"text":1844,"type":750},"Motivation",{"type":746,"content":1846},[1847],{"text":1848,"type":750},"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":832,"content":1850},[1851,1857,1863,1869,1875,1881],{"type":835,"content":1852},[1853],{"type":746,"content":1854},[1855],{"text":1856,"type":750},"Movies",{"type":835,"content":1858},[1859],{"type":746,"content":1860},[1861],{"text":1862,"type":750},"Books",{"type":835,"content":1864},[1865],{"type":746,"content":1866},[1867],{"text":1868,"type":750},"Quotes",{"type":835,"content":1870},[1871],{"type":746,"content":1872},[1873],{"text":1874,"type":750},"Speeches",{"type":835,"content":1876},[1877],{"type":746,"content":1878},[1879],{"text":1880,"type":750},"Social media posts",{"type":835,"content":1882},[1883],{"type":746,"content":1884},[1885],{"text":1886,"type":750},"Success stories",{"type":746,"content":1888},[1889],{"text":1890,"type":750},"These are things that essentially make you want to start something, like a workout.",{"type":792,"attrs":1892,"content":1893},{"level":800},[1894],{"text":1895,"type":750},"Determination",{"type":746,"content":1897},[1898],{"text":1899,"type":750},"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":746,"content":1901},[1902],{"text":1903,"type":750},"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":792,"attrs":1905,"content":1906},{"level":794},[1907],{"text":1908,"type":750},"Finding That Drive",{"type":746,"content":1910},[1911],{"text":1912,"type":750},"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":792,"attrs":1914,"content":1915},{"level":800},[1916],{"text":1917,"type":750},"Working Out at Home",{"type":746,"content":1919},[1920,1922,1930],{"text":1921,"type":750},"The wonderful thing about ",{"text":1923,"type":750,"marks":1924},"working out from home",[1925,1929],{"type":761,"attrs":1926},{"href":1927,"uuid":48,"anchor":48,"custom":1928,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1814},{"text":1931,"type":750}," 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":746,"content":1933},[1934],{"text":1935,"type":750},"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":832,"content":1937},[1938,1944,1950],{"type":835,"content":1939},[1940],{"type":746,"content":1941},[1942],{"text":1943,"type":750},"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":835,"content":1945},[1946],{"type":746,"content":1947},[1948],{"text":1949,"type":750},"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":835,"content":1951},[1952],{"type":746,"content":1953},[1954],{"text":1955,"type":750},"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":792,"attrs":1957,"content":1958},{"level":800},[1959],{"text":1960,"type":750},"Staying Committed to Exercising Daily",{"type":746,"content":1962},[1963],{"text":1964,"type":750},"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":746,"content":1966},[1967],{"text":1968,"type":750},"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":832,"content":1970},[1971,1977,1983,1989,2001,2015],{"type":835,"content":1972},[1973],{"type":746,"content":1974},[1975],{"text":1976,"type":750},"Outdoor walks/hikes in nature",{"type":835,"content":1978},[1979],{"type":746,"content":1980},[1981],{"text":1982,"type":750},"Easy pace swims",{"type":835,"content":1984},[1985],{"type":746,"content":1986},[1987],{"text":1988,"type":750},"Sauna sessions",{"type":835,"content":1990},[1991],{"type":746,"content":1992},[1993],{"text":1994,"type":750,"marks":1995},"Low-intensity yoga",[1996,2000],{"type":761,"attrs":1997},{"href":1998,"uuid":48,"anchor":48,"custom":1999,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1814},{"type":835,"content":2002},[2003],{"type":746,"content":2004},[2005,2013],{"text":2006,"type":750,"marks":2007},"Mobility work",[2008,2012],{"type":761,"attrs":2009},{"href":2010,"uuid":48,"anchor":48,"custom":2011,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1814},{"text":2014,"type":750}," ",{"type":835,"content":2016},[2017],{"type":746,"content":2018},[2019],{"text":1048,"type":750,"marks":2020},[2021,2025],{"type":761,"attrs":2022},{"href":2023,"uuid":48,"anchor":48,"custom":2024,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1814},{"type":792,"attrs":2027,"content":2028},{"level":800},[2029],{"text":2030,"type":750},"Morning Workouts Before Starting the Day",{"type":746,"content":2032},[2033],{"text":2034,"type":750},"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":746,"content":2036},[2037],{"text":2038,"type":750},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":832,"content":2040},[2041,2047,2053,2059],{"type":835,"content":2042},[2043],{"type":746,"content":2044},[2045],{"text":2046,"type":750},"Turning off electronics the last hour",{"type":835,"content":2048},[2049],{"type":746,"content":2050},[2051],{"text":2052,"type":750},"Sleeping in a blacked-out environment",{"type":835,"content":2054},[2055],{"type":746,"content":2056},[2057],{"text":2058,"type":750},"Getting to bed at the same time each night",{"type":835,"content":2060},[2061],{"type":746,"content":2062},[2063],{"text":2064,"type":750},"Set out your workout clothes the night before",{"type":746,"content":2066},[2067,2069,2077],{"text":2068,"type":750},"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":2070,"type":750,"marks":2071},"H.I.I.T. session",[2072,2076],{"type":761,"attrs":2073},{"href":2074,"uuid":48,"anchor":48,"custom":2075,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1814},{"text":873,"type":750},{"type":792,"attrs":2079,"content":2080},{"level":800},[2081],{"text":2082,"type":750},"End-of-Day Workouts",{"type":746,"content":2084},[2085],{"text":2086,"type":750},"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":746,"content":2088},[2089],{"text":2090,"type":750},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":832,"content":2092},[2093,2106,2112],{"type":835,"content":2094},[2095],{"type":746,"content":2096},[2097,2099,2104],{"text":2098,"type":750},"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":2100,"type":750,"marks":2101},"“why” ",[2102],{"type":2103},"italic",{"text":2105,"type":750},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":835,"content":2107},[2108],{"type":746,"content":2109},[2110],{"text":2111,"type":750},"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":835,"content":2113},[2114],{"type":746,"content":2115},[2116],{"text":2117,"type":750},"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":746,"content":2119},[2120],{"text":2121,"type":750},"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":792,"attrs":2123,"content":2124},{"level":794},[2125],{"text":2126,"type":750},"Plan Then Execute",{"type":746,"content":2128},[2129],{"text":2130,"type":750},"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":792,"attrs":2132,"content":2133},{"level":794},[2134],{"text":1719,"type":750},{"type":746,"content":2136},[2137,2138,2144],{"text":1723,"type":750},{"text":824,"type":750,"marks":2139},[2140,2143],{"type":761,"attrs":2141},{"href":1728,"uuid":48,"anchor":48,"custom":2142,"target":764,"linktype":13},{},{"type":1814},{"text":1730,"type":750},{"type":746,"content":2146},[2147],{"text":1734,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2149,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2154,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2155,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2150,"component":118,"meta_info":2151,"meta_title":7,"block_image":2152,"cover_image":2153,"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":2158,"title":2159,"plugin":43,"description":2160},"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":2162,"alt":2163,"name":7,"focus":7,"title":2163,"filename":2164,"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,[1757],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2174,"created_at":2175,"published_at":2176,"updated_at":2177,"id":2178,"uuid":2179,"content":2180,"slug":2513,"full_slug":2514,"sort_by_date":48,"position":2515,"tag_list":2516,"is_startpage":9,"parent_id":1425,"meta_data":48,"group_id":2517,"first_published_at":2518,"release_id":48,"lang":60,"path":1759,"alternates":2519,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2181,"faqs":2182,"title":2174,"topic":2195,"author":2210,"content":2211,"category":2494,"schedule":2502,"component":1411,"meta_info":2503,"cover_image":2507,"description":2511,"contributors":2512},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2183,2187,2191],{"_uid":2184,"answer":2185,"question":2186,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2188,"answer":2189,"question":2190,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2192,"answer":2193,"question":2194,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2196,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2208,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2197,"component":39,"meta_info":2205,"block_image":2206,"cover_image":2207,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2198,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2203,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2199,"component":118,"meta_info":2200,"meta_title":7,"block_image":2201,"cover_image":2202,"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":743,"content":2212},[2213,2227,2231,2243,2248,2253,2281,2286,2313,2318,2340,2345,2367,2372,2394,2399,2426,2431,2447,2451,2475,2479,2490],{"type":746,"content":2214},[2215,2217,2225],{"text":2216,"type":750},"Post-workout ",{"text":2218,"type":750,"marks":2219},"stretches",[2220,2224],{"type":761,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"custom":2223,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1814},{"text":2226,"type":750}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":792,"attrs":2228,"content":2229},{"level":794},[2230],{"text":2186,"type":750},{"type":746,"content":2232},[2233,2241],{"text":2234,"type":750,"marks":2235},"Research",[2236,2240],{"type":761,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1814},{"text":2242,"type":750}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":792,"attrs":2244,"content":2245},{"level":794},[2246],{"text":2247,"type":750},"7 Stretches to Help You Recover Post-Workout",{"type":792,"attrs":2249,"content":2250},{"level":800},[2251],{"text":2252,"type":750},"Shoulder Flossing",{"type":1296,"attrs":2254,"content":2256},{"order":2255},{"order":1298},[2257,2263,2269,2275],{"type":835,"content":2258},[2259],{"type":746,"content":2260},[2261],{"text":2262,"type":750},"Start in a standing position.",{"type":835,"content":2264},[2265],{"type":746,"content":2266},[2267],{"text":2268,"type":750},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":835,"content":2270},[2271],{"type":746,"content":2272},[2273],{"text":2274,"type":750},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":835,"content":2276},[2277],{"type":746,"content":2278},[2279],{"text":2280,"type":750},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":792,"attrs":2282,"content":2283},{"level":800},[2284],{"text":2285,"type":750},"World's Greatest Stretch ",{"type":1296,"attrs":2287,"content":2288},{"order":1298},[2289,2295,2301,2307],{"type":835,"content":2290},[2291],{"type":746,"content":2292},[2293],{"text":2294,"type":750},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":835,"content":2296},[2297],{"type":746,"content":2298},[2299],{"text":2300,"type":750},"Next to the left hand, raise the left hand to the sky. ",{"type":835,"content":2302},[2303],{"type":746,"content":2304},[2305],{"text":2306,"type":750},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":835,"content":2308},[2309],{"type":746,"content":2310},[2311],{"text":2312,"type":750},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":792,"attrs":2314,"content":2315},{"level":800},[2316],{"text":2317,"type":750},"Kneeling Quad/Hip Flexor Stretch",{"type":1296,"attrs":2319,"content":2321},{"order":2320},{"order":1298},[2322,2328,2334],{"type":835,"content":2323},[2324],{"type":746,"content":2325},[2326],{"text":2327,"type":750},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":835,"content":2329},[2330],{"type":746,"content":2331},[2332],{"text":2333,"type":750},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":835,"content":2335},[2336],{"type":746,"content":2337},[2338],{"text":2339,"type":750},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":792,"attrs":2341,"content":2342},{"level":800},[2343],{"text":2344,"type":750},"Cat/Cow",{"type":1296,"attrs":2346,"content":2348},{"order":2347},{"order":1298},[2349,2355,2361],{"type":835,"content":2350},[2351],{"type":746,"content":2352},[2353],{"text":2354,"type":750},"Start on all fours, neutral spine. ",{"type":835,"content":2356},[2357],{"type":746,"content":2358},[2359],{"text":2360,"type":750},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":835,"content":2362},[2363],{"type":746,"content":2364},[2365],{"text":2366,"type":750},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":792,"attrs":2368,"content":2369},{"level":800},[2370],{"text":2371,"type":750},"Thread the Needle",{"type":1296,"attrs":2373,"content":2375},{"order":2374},{"order":1298},[2376,2382,2388],{"type":835,"content":2377},[2378],{"type":746,"content":2379},[2380],{"text":2381,"type":750},"Start on all fours. ",{"type":835,"content":2383},[2384],{"type":746,"content":2385},[2386],{"text":2387,"type":750},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":835,"content":2389},[2390],{"type":746,"content":2391},[2392],{"text":2393,"type":750},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":792,"attrs":2395,"content":2396},{"level":800},[2397],{"text":2398,"type":750},"Thread the Needle With a Twist ",{"type":1296,"attrs":2400,"content":2402},{"order":2401},{"order":1298},[2403,2408,2414,2420],{"type":835,"content":2404},[2405],{"type":746,"content":2406},[2407],{"text":2381,"type":750},{"type":835,"content":2409},[2410],{"type":746,"content":2411},[2412],{"text":2413,"type":750},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":835,"content":2415},[2416],{"type":746,"content":2417},[2418],{"text":2419,"type":750},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":835,"content":2421},[2422],{"type":746,"content":2423},[2424],{"text":2425,"type":750},"Return to the starting position.",{"type":792,"attrs":2427,"content":2428},{"level":800},[2429],{"text":2430,"type":750},"Scorpion Stretch (Prone) ",{"type":1296,"attrs":2432,"content":2434},{"order":2433},{"order":1298},[2435,2441],{"type":835,"content":2436},[2437],{"type":746,"content":2438},[2439],{"text":2440,"type":750},"Begin lying down, arms out in T. ",{"type":835,"content":2442},[2443],{"type":746,"content":2444},[2445],{"text":2446,"type":750},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":792,"attrs":2448,"content":2449},{"level":794},[2450],{"text":2194,"type":750},{"type":746,"content":2452},[2453,2455,2463,2465,2473],{"text":2454,"type":750},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2456,"type":750,"marks":2457},"range of motion improvements",[2458,2462],{"type":761,"attrs":2459},{"href":2460,"uuid":48,"anchor":48,"custom":2461,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1814},{"text":2464,"type":750},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2466,"type":750,"marks":2467},"Studies",[2468,2472],{"type":761,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":764,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1814},{"text":2474,"type":750}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":792,"attrs":2476,"content":2477},{"level":794},[2478],{"text":1719,"type":750},{"type":746,"content":2480},[2481,2482,2488],{"text":1723,"type":750},{"text":824,"type":750,"marks":2483},[2484,2487],{"type":761,"attrs":2485},{"href":1728,"uuid":48,"anchor":48,"custom":2486,"target":764,"linktype":13},{},{"type":1814},{"text":2489,"type":750}," 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":746,"content":2491},[2492],{"text":2493,"type":750},"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":2495,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2500,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2501,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2496,"component":118,"meta_info":2497,"meta_title":7,"block_image":2498,"cover_image":2499,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2504,"title":2505,"plugin":43,"description":2506},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2508,"alt":2509,"name":7,"focus":7,"title":2509,"filename":2510,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1757],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2521,"created_at":2522,"published_at":2523,"updated_at":2524,"id":2525,"uuid":2526,"content":2527,"slug":2732,"full_slug":2733,"sort_by_date":48,"position":2734,"tag_list":2735,"is_startpage":9,"parent_id":1425,"meta_data":48,"group_id":2736,"first_published_at":2523,"release_id":48,"lang":60,"path":1759,"alternates":2737,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2528,"faqs":2529,"title":2521,"topic":2546,"author":1488,"content":2561,"category":2713,"schedule":2721,"component":1411,"meta_info":2722,"cover_image":2726,"description":2730,"contributors":2731},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2530,2534,2538,2542],{"_uid":2531,"answer":2532,"question":2533,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2535,"answer":2536,"question":2537,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2539,"answer":2540,"question":2541,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2543,"answer":2544,"question":2545,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2547,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2559,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2548,"component":39,"meta_info":2556,"block_image":2557,"cover_image":2558,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2549,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2554,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2555,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2550,"component":118,"meta_info":2551,"meta_title":7,"block_image":2552,"cover_image":2553,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":2562},[2563,2567,2581,2585,2590,2593,2598,2603,2607,2612,2616,2621,2625,2630,2634,2639,2653,2657,2661,2665,2669,2674,2678,2692,2696,2700,2710],{"type":746,"content":2564},[2565],{"text":2566,"type":750},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":746,"content":2568},[2569,2571,2579],{"text":2570,"type":750},"Running for boxers is a critical element of ",{"text":2572,"type":750,"marks":2573},"roadwork drills",[2574,2578],{"type":761,"attrs":2575},{"href":2576,"uuid":48,"anchor":48,"custom":2577,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1814},{"text":2580,"type":750}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":746,"content":2582},[2583],{"text":2584,"type":750},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":792,"attrs":2586,"content":2587},{"level":794},[2588],{"text":2589,"type":750},"Is Running Good for Boxing?",{"type":746,"content":2591},[2592],{"text":2532,"type":750},{"type":792,"attrs":2594,"content":2595},{"level":794},[2596],{"text":2597,"type":750},"Benefits of Running for Boxers",{"type":792,"attrs":2599,"content":2600},{"level":800},[2601],{"text":2602,"type":750},"Builds Endurance & Stamina",{"type":746,"content":2604},[2605],{"text":2606,"type":750},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":792,"attrs":2608,"content":2609},{"level":800},[2610],{"text":2611,"type":750},"Improves Cardiovascular System",{"type":746,"content":2613},[2614],{"text":2615,"type":750},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":792,"attrs":2617,"content":2618},{"level":800},[2619],{"text":2620,"type":750},"Strengthens Lower Body",{"type":746,"content":2622},[2623],{"text":2624,"type":750},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":792,"attrs":2626,"content":2627},{"level":800},[2628],{"text":2629,"type":750},"Teaches Discipline",{"type":746,"content":2631},[2632],{"text":2633,"type":750},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":792,"attrs":2635,"content":2636},{"level":800},[2637],{"text":2638,"type":750},"Enhances Mental Clarity",{"type":746,"content":2640},[2641,2643,2651],{"text":2642,"type":750},"Much like boxing, running can be a form of ",{"text":2644,"type":750,"marks":2645},"meditative movement",[2646,2650],{"type":761,"attrs":2647},{"href":2648,"uuid":48,"anchor":48,"custom":2649,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1814},{"text":2652,"type":750}," that clears your head and focuses your mind.",{"type":792,"attrs":2654,"content":2655},{"level":794},[2656],{"text":2541,"type":750},{"type":746,"content":2658},[2659],{"text":2660,"type":750},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":746,"content":2662},[2663],{"text":2664,"type":750},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":746,"content":2666},[2667],{"text":2668,"type":750},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":792,"attrs":2670,"content":2671},{"level":794},[2672],{"text":2673,"type":750},"How Long Should I Be Running for Boxing?",{"type":746,"content":2675},[2676],{"text":2677,"type":750},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":746,"content":2679},[2680,2682,2690],{"text":2681,"type":750},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2683,"type":750,"marks":2684},"10 minutes of running",[2685,2689],{"type":761,"attrs":2686},{"href":2687,"uuid":48,"anchor":48,"custom":2688,"target":764,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1814},{"text":2691,"type":750}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":746,"content":2693},[2694],{"text":2695,"type":750},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":792,"attrs":2697,"content":2698},{"level":794},[2699],{"text":1719,"type":750},{"type":746,"content":2701},[2702,2703,2709],{"text":1723,"type":750},{"text":824,"type":750,"marks":2704},[2705,2708],{"type":761,"attrs":2706},{"href":1728,"uuid":48,"anchor":48,"custom":2707,"target":764,"linktype":13},{},{"type":1814},{"text":2489,"type":750},{"type":746,"content":2711},[2712],{"text":1734,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2715,"component":118,"meta_info":2716,"meta_title":7,"block_image":2717,"cover_image":2718,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2723,"title":2724,"plugin":43,"description":2725},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2727,"alt":2728,"name":7,"focus":7,"title":2728,"filename":2729,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1757],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2739,"created_at":2740,"published_at":2741,"updated_at":2742,"id":2743,"uuid":2744,"content":2745,"slug":2909,"full_slug":2910,"sort_by_date":48,"position":2911,"tag_list":2912,"is_startpage":9,"parent_id":1425,"meta_data":48,"group_id":2913,"first_published_at":2741,"release_id":48,"lang":60,"path":1759,"alternates":2914,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2746,"faqs":2747,"title":2739,"topic":2756,"author":2771,"content":2772,"category":2890,"schedule":2898,"component":1411,"meta_info":2899,"cover_image":2903,"description":2907,"contributors":2908},"c6387572-343f-40bf-8172-852035367c90",[2748,2752],{"_uid":2749,"answer":2750,"question":2751,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2753,"answer":2754,"question":2755,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2757,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2769,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2758,"component":39,"meta_info":2766,"block_image":2767,"cover_image":2768,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2759,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2760,"component":118,"meta_info":2761,"meta_title":7,"block_image":2762,"cover_image":2763,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":743,"content":2773},[2774,2779,2782,2787,2792,2796,2801,2805,2810,2823,2828,2841,2846,2850,2855,2865,2870,2874,2878,2887],{"type":792,"attrs":2775,"content":2776},{"level":794},[2777],{"text":2778,"type":750},"Boxing Gym Culture",{"type":746,"content":2780},[2781],{"text":2754,"type":750},{"type":792,"attrs":2783,"content":2784},{"level":794},[2785],{"text":2786,"type":750},"What Are the Basic Boxing Gym Rules? ",{"type":792,"attrs":2788,"content":2789},{"level":800},[2790],{"text":2791,"type":750},"Yes Coach, No Coach",{"type":746,"content":2793},[2794],{"text":2795,"type":750},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":792,"attrs":2797,"content":2798},{"level":800},[2799],{"text":2800,"type":750},"Sharing is Caring",{"type":746,"content":2802},[2803],{"text":2804,"type":750},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":792,"attrs":2806,"content":2807},{"level":800},[2808],{"text":2809,"type":750},"Keep it Clean",{"type":746,"content":2811},[2812,2814,2821],{"text":2813,"type":750},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2815,"type":750,"marks":2816},"clean it off.",[2817],{"type":761,"attrs":2818},{"href":2819,"uuid":48,"anchor":48,"custom":2820,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2822,"type":750}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":792,"attrs":2824,"content":2825},{"level":800},[2826],{"text":2827,"type":750},"No Killers in Sparring",{"type":746,"content":2829},[2830,2832,2839],{"text":2831,"type":750},"In most boxing gym workouts you will find yourself ",{"text":2833,"type":750,"marks":2834},"sparring",[2835],{"type":761,"attrs":2836},{"href":2837,"uuid":48,"anchor":48,"custom":2838,"target":764,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2840,"type":750},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":792,"attrs":2842,"content":2843},{"level":800},[2844],{"text":2845,"type":750},"Don’t Dump Your Weights",{"type":746,"content":2847},[2848],{"text":2849,"type":750},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":792,"attrs":2851,"content":2852},{"level":800},[2853],{"text":2854,"type":750},"Leave the Weightcut Fighter Alone",{"type":746,"content":2856},[2857,2859,2863],{"text":2858,"type":750},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2860,"type":750,"marks":2861},"leave them alone.",[2862],{"type":2103},{"text":2864,"type":750}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":792,"attrs":2866,"content":2867},{"level":800},[2868],{"text":2869,"type":750},"The Golden Rule",{"type":746,"content":2871},[2872],{"text":2873,"type":750},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":792,"attrs":2875,"content":2876},{"level":794},[2877],{"text":1719,"type":750},{"type":746,"content":2879},[2880,2881,2886],{"text":1723,"type":750},{"text":824,"type":750,"marks":2882},[2883],{"type":761,"attrs":2884},{"href":1728,"uuid":48,"anchor":48,"custom":2885,"target":764,"linktype":13},{},{"text":2489,"type":750},{"type":746,"content":2888},[2889],{"text":2493,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2891,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2896,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2892,"component":118,"meta_info":2893,"meta_title":7,"block_image":2894,"cover_image":2895,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2900,"title":2901,"plugin":43,"description":2902},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2904,"alt":2905,"name":7,"focus":7,"title":2905,"filename":2906,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1757],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2916,"created_at":2917,"published_at":2918,"updated_at":2919,"id":2920,"uuid":2921,"content":2922,"slug":3321,"full_slug":3322,"sort_by_date":48,"position":3323,"tag_list":3324,"is_startpage":9,"parent_id":1425,"meta_data":48,"group_id":3325,"first_published_at":3326,"release_id":48,"lang":60,"path":1759,"alternates":3327,"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":2923,"faqs":2924,"title":2916,"topic":2929,"author":2944,"content":2945,"category":3302,"schedule":3310,"component":1411,"meta_info":3311,"cover_image":3315,"description":3319,"contributors":3320},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2925],{"_uid":2926,"answer":2927,"question":2928,"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":2930,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2942,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2931,"component":39,"meta_info":2939,"block_image":2940,"cover_image":2941,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2932,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2937,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2938,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2933,"component":118,"meta_info":2934,"meta_title":7,"block_image":2935,"cover_image":2936,"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":743,"content":2946},[2947,2951,2955,2959,2972,3004,3008,3013,3017,3021,3026,3030,3050,3055,3059,3085,3089,3094,3098,3118,3123,3127,3147,3152,3156,3186,3191,3194,3214,3219,3223,3243,3248,3252,3272,3285,3290,3299],{"type":746,"content":2948},[2949],{"text":2950,"type":750},"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":746,"content":2952},[2953],{"text":2954,"type":750},"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":746,"content":2956},[2957],{"text":2958,"type":750},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":746,"content":2960},[2961,2963,2970],{"text":2962,"type":750},"With consistent resistance training and ",{"text":2964,"type":750,"marks":2965},"healthy nutrition",[2966],{"type":761,"attrs":2967},{"href":2968,"uuid":48,"anchor":48,"custom":2969,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2971,"type":750},", women can develop strong arm muscles that will empower you to:",{"type":832,"content":2973},[2974,2980,2986,2992,2998],{"type":835,"content":2975},[2976],{"type":746,"content":2977},[2978],{"text":2979,"type":750},"Throw a solid punch",{"type":835,"content":2981},[2982],{"type":746,"content":2983},[2984],{"text":2985,"type":750},"Carry your kids or fur babies",{"type":835,"content":2987},[2988],{"type":746,"content":2989},[2990],{"text":2991,"type":750},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":835,"content":2993},[2994],{"type":746,"content":2995},[2996],{"text":2997,"type":750},"Feel confident in every tank top and sleeveless dress",{"type":835,"content":2999},[3000],{"type":746,"content":3001},[3002],{"text":3003,"type":750},"Haul all those bags from the car to the house in one trip ",{"type":746,"content":3005},[3006],{"text":3007,"type":750},"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":792,"attrs":3009,"content":3010},{"level":794},[3011],{"text":3012,"type":750},"Arm Exercises for Women",{"type":746,"content":3014},[3015],{"text":3016,"type":750},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":746,"content":3018},[3019],{"text":3020,"type":750},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":792,"attrs":3022,"content":3023},{"level":800},[3024],{"text":3025,"type":750},"1. Plank With Bicep Curl",{"type":746,"content":3027},[3028],{"text":3029,"type":750},"Target Muscles: Biceps & Core",{"type":832,"content":3031},[3032,3038,3044],{"type":835,"content":3033},[3034],{"type":746,"content":3035},[3036],{"text":3037,"type":750},"Begin in plank position, holding two dumbbells on the floor",{"type":835,"content":3039},[3040],{"type":746,"content":3041},[3042],{"text":3043,"type":750},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":835,"content":3045},[3046],{"type":746,"content":3047},[3048],{"text":3049,"type":750},"Maintain plank position and repeat with the other arm",{"type":792,"attrs":3051,"content":3052},{"level":800},[3053],{"text":3054,"type":750},"2. Overhead Tricep Extension",{"type":746,"content":3056},[3057],{"text":3058,"type":750},"Target Muscles: Triceps",{"type":832,"content":3060},[3061,3067,3073,3079],{"type":835,"content":3062},[3063],{"type":746,"content":3064},[3065],{"text":3066,"type":750},"Hold the weight overhead with both hands",{"type":835,"content":3068},[3069],{"type":746,"content":3070},[3071],{"text":3072,"type":750},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":835,"content":3074},[3075],{"type":746,"content":3076},[3077],{"text":3078,"type":750},"Straighten your elbows and extend the weight overhead",{"type":835,"content":3080},[3081],{"type":746,"content":3082},[3083],{"text":3084,"type":750},"Hold the fully extended position for a moment, then repeat slowly",{"type":746,"content":3086},[3087],{"text":3088,"type":750},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":792,"attrs":3090,"content":3091},{"level":800},[3092],{"text":3093,"type":750},"3. Upright Row ",{"type":746,"content":3095},[3096],{"text":3097,"type":750},"Target Muscles: Traps & Deltoids",{"type":832,"content":3099},[3100,3106,3112],{"type":835,"content":3101},[3102],{"type":746,"content":3103},[3104],{"text":3105,"type":750},"Begin standing with your feet hip-width apart",{"type":835,"content":3107},[3108],{"type":746,"content":3109},[3110],{"text":3111,"type":750},"Lift your barbell or dumbbells straight up toward your chin",{"type":835,"content":3113},[3114],{"type":746,"content":3115},[3116],{"text":3117,"type":750},"Pause at the top of the lift, lower, and repeat",{"type":792,"attrs":3119,"content":3120},{"level":800},[3121],{"text":3122,"type":750},"4. Lateral Arm Raise",{"type":746,"content":3124},[3125],{"text":3126,"type":750},"Target Muscles: Triceps & Shoulders",{"type":832,"content":3128},[3129,3135,3141],{"type":835,"content":3130},[3131],{"type":746,"content":3132},[3133],{"text":3134,"type":750},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":835,"content":3136},[3137],{"type":746,"content":3138},[3139],{"text":3140,"type":750},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":835,"content":3142},[3143],{"type":746,"content":3144},[3145],{"text":3146,"type":750},"Lower and repeat",{"type":792,"attrs":3148,"content":3149},{"level":800},[3150],{"text":3151,"type":750},"5. Dumbbell Bench Press",{"type":746,"content":3153},[3154],{"text":3155,"type":750},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":832,"content":3157},[3158,3164,3170,3180],{"type":835,"content":3159},[3160],{"type":746,"content":3161},[3162],{"text":3163,"type":750},"Begin laying on a bench with your feet flat on the floor",{"type":835,"content":3165},[3166],{"type":746,"content":3167},[3168],{"text":3169,"type":750},"Lift the dumbbells to chest height, with your hands facing forward",{"type":835,"content":3171},[3172],{"type":746,"content":3173},[3174,3176],{"text":3175,"type":750},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":3177,"type":750,"marks":3178},"(don’t let the dumbbells touch)",[3179],{"type":2103},{"type":835,"content":3181},[3182],{"type":746,"content":3183},[3184],{"text":3185,"type":750},"Lower your arms and repeat",{"type":792,"attrs":3187,"content":3188},{"level":800},[3189],{"text":3190,"type":750},"6. Tricep Dips",{"type":746,"content":3192},[3193],{"text":3058,"type":750},{"type":832,"content":3195},[3196,3202,3208],{"type":835,"content":3197},[3198],{"type":746,"content":3199},[3200],{"text":3201,"type":750},"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":835,"content":3203},[3204],{"type":746,"content":3205},[3206],{"text":3207,"type":750},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":835,"content":3209},[3210],{"type":746,"content":3211},[3212],{"text":3213,"type":750},"Push yourself back up until your arms are almost straight, and repeat",{"type":792,"attrs":3215,"content":3216},{"level":800},[3217],{"text":3218,"type":750},"7. Decline Push-Up",{"type":746,"content":3220},[3221],{"text":3222,"type":750},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":832,"content":3224},[3225,3231,3237],{"type":835,"content":3226},[3227],{"type":746,"content":3228},[3229],{"text":3230,"type":750},"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":835,"content":3232},[3233],{"type":746,"content":3234},[3235],{"text":3236,"type":750},"Brace your core and glutes, and lower yourself down into a push-up",{"type":835,"content":3238},[3239],{"type":746,"content":3240},[3241],{"text":3242,"type":750},"Extend your elbows to push yourself up, and repeat",{"type":792,"attrs":3244,"content":3245},{"level":800},[3246],{"text":3247,"type":750},"8. Diamond Push-Up",{"type":746,"content":3249},[3250],{"text":3251,"type":750},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":832,"content":3253},[3254,3260,3266],{"type":835,"content":3255},[3256],{"type":746,"content":3257},[3258],{"text":3259,"type":750},"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":835,"content":3261},[3262],{"type":746,"content":3263},[3264],{"text":3265,"type":750},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":835,"content":3267},[3268],{"type":746,"content":3269},[3270],{"text":3271,"type":750},"Push yourself back up and repeat",{"type":746,"content":3273},[3274,3276,3283],{"text":3275,"type":750},"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":3277,"type":750,"marks":3278},"FightCamp Community",[3279],{"type":761,"attrs":3280},{"href":3281,"uuid":48,"anchor":48,"custom":3282,"target":764,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":3284,"type":750}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":792,"attrs":3286,"content":3287},{"level":794},[3288],{"text":3289,"type":750},"Train Like a Woman",{"type":746,"content":3291},[3292,3293,3298],{"text":1723,"type":750},{"text":824,"type":750,"marks":3294},[3295],{"type":761,"attrs":3296},{"href":1728,"uuid":48,"anchor":48,"custom":3297,"target":764,"linktype":13},{},{"text":1730,"type":750},{"type":746,"content":3300},[3301],{"text":1734,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3303,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3308,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3309,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3304,"component":118,"meta_info":3305,"meta_title":7,"block_image":3306,"cover_image":3307,"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":3312,"title":3313,"plugin":43,"description":3314},"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":3316,"alt":3317,"name":7,"focus":7,"title":3317,"filename":3318,"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,[1757],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1411,"created_at":3329,"published_at":3330,"updated_at":3331,"id":3332,"uuid":3333,"content":3334,"slug":1411,"full_slug":3355,"sort_by_date":48,"position":446,"tag_list":3356,"is_startpage":9,"parent_id":3357,"meta_data":48,"group_id":3358,"first_published_at":3359,"release_id":48,"lang":60,"path":7,"alternates":3360,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3335,"component":3336,"meta_info":3337,"custom_content_list":3339},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3338,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3340,3345,3350],{"_uid":3341,"label":3342,"value":3343,"dev_id":3344,"component":750},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3346,"label":3347,"value":3348,"dev_id":3349,"component":750},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3351,"label":3352,"value":3353,"dev_id":3354,"component":750},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892851533]