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Daylight Savings means longer days, blooming flowers, warmer weather, the list goes on. We can break out of the doldrums of winter and get outside! Spring is also the perfect time for reflection. We are all familiar with the concept of “spring cleaning,” but we’re changing it up a bit. Here, we take a look at how you can do some spring cleaning for your health and boxing training through a wellness audit.","How can I \"spring clean\" my fitness routine?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ab49d82d-0c8b-4811-9594-69d76fd1d78f","A wellness audit is a self check-in where you take a look at your current health and fitness routines and see if what you are currently doing is helping you reach your goals, make you feel and live better, as well as move better through everyday life.","What is a wellness audit?",{"_uid":676,"answer":677,"question":678,"component":670},"14e37323-9ffd-4783-bfde-d8df7b40f85d","How am I feeling today? How have I been feeling lately? Success starts with a stable and clear mind, free from distress (negative stress). Exercise can greatly improve mental health while keeping you physically fit. Socializing has been shown to have a positive effect on mental health as well. Combine the two together and do a partner workout such as sparring or mitt work. Boxing and kickboxing have been known to help “knock-out” stress for the count.","How is my mental health?",{"_uid":680,"answer":681,"question":682,"component":670},"b05a8d92-8eff-48d4-98e4-409a814b296c","By spring, the holidays are long gone, but it's easy to continue those bad eating habits we had from the end of the year. (And let’s face it, summer is right around the corner and we all are anxious to get in beach body shape!) As the season changes, so can your meal options. Start by incorporating more spring seasonal foods, such as fresh fruits and vegetables. Another simple thing that you can do for your diet to refocus on your goals is food journaling. Many of us track our workouts, so why not start tracking our food? The extent you wish to track your meals is totally up to you, but what is more important is to pay attention to how certain foods make you feel. This can be helpful for building better long-term eating habits. When you eat inflammatory foods, such as gluten, dairy, starches, or refined sugars, how do you feel immediately afterward? Later on? The next day? Once you have a better handle on your mental health and diet, it’s time for your physical check-in.","How is my diet?",{"_uid":684,"answer":685,"question":686,"component":670},"59e5b982-1b88-40d6-aec5-6eaf970d0405","During the winter months, many people get stuck in a workout rut and find themselves doing the same monotonous exercise routine, day in and day out. Fortunately, as the weather gets warmer, we can do some fitness spring training and move our workouts outside! Sunshine, nature, and natural vitamin D have all been shown to have a huge impact on overall wellness and mood. Take your shadowboxing outside in the yard, and build up your endurance at the park with roadwork training. For active recovery days, take a hike, stretch at the beach, or go for a bike ride. There are so many ways you can transition your winter workouts to the outdoors.","How is my training?",{"_uid":688,"answer":689,"question":690,"component":670},"cccff287-f216-4f11-a1c2-96f6b312d56b","Lately, we’ve placed a greater emphasis on recovery, especially recovering from boxing and kickboxing workouts and training. And for good reason. Recovery plays a huge role in all aspects of our health, and if you are not taking the proper steps to recover (i.e. sleeping, sticking to a healthy boxer diet, warming up, cooling down, stretching, etc.), you are missing out on a large portion of overall wellness that can help you feel and live optimally. Take those active recovery days and use them to your advantage to let your muscles recover and strengthen for your next punching bag session.","How is my recovery?",{"_uid":692,"answer":693,"question":694,"component":670},"66802ed1-c1ad-4055-a7e1-4feb2dd41462","Sometimes we get so caught up in the fact that we know we should work out that we forget the bigger picture. What are our current goals? Is what we are currently doing helping us to achieve those goals? Asking ourselves these questions can help us check and make sure that our current plan is pushing us to achieve success. If we aren’t on track, it’s time to reset our goals, reprioritize, re-strategize, and get back on track.","What is my current fitness goal?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":696,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":725,"full_slug":726,"sort_by_date":48,"position":419,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":48,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":724,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":721,"alt":711,"name":711,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":733,"content":734},"doc",[735,740,747,750,754,762,777,799,804,824,836,842,853,865,870,890,896,907,910,915,919,931],{"type":736,"content":737},"paragraph",[738],{"text":668,"type":739},"text",{"type":741,"attrs":742,"content":744},"heading",{"level":743},2,[745],{"text":746,"type":739},"What Is a Wellness Audit?",{"type":736,"content":748},[749],{"text":673,"type":739},{"type":736,"content":751},[752],{"text":753,"type":739},"Here are some questions you can ask yourself:",{"type":741,"attrs":755,"content":757},{"level":756},3,[758,760],{"text":759,"type":739},"How Is My Mental Health?",{"type":761},"hard_break",{"type":763,"attrs":764},"blok",{"id":765,"body":766},"8e718b61-fc56-463a-bec0-b000a9b634a5",[767],{"url":768,"_uid":770,"image":771,"component":775,"copyright_details":776},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"story","i-0dfa75f0-f350-428b-b117-77e529435f86",{"id":772,"alt":773,"name":7,"focus":48,"title":773,"filename":774,"copyright":7,"fieldtype":50},4148717,"Boxing Mitt Work Training","https://a.storyblok.com/f/115220/1100x1100/b2ba994e6f/mitt_work.png","content_image",[],{"type":736,"content":778},[779,781,789,791,797],{"text":780,"type":739},"How am I feeling today? How have I been feeling lately? Success starts with a stable and clear mind, free from distress (negative stress). Exercise can greatly improve ",{"text":782,"type":739,"marks":783},"mental health",[784],{"type":785,"attrs":786},"link",{"href":787,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health","_blank",{"text":790,"type":739}," while keeping you physically fit. Socializing has been shown to have a positive effect on mental health as well. Combine the two together and do a partner workout, such as sparring or ",{"text":792,"type":739,"marks":793},"mitt work",[794],{"type":785,"attrs":795},{"href":796,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers",{"text":798,"type":739},", and you'll see why boxing and kickboxing have been known to help “knock-out” stress.",{"type":741,"attrs":800,"content":801},{"level":756},[802],{"text":803,"type":739},"How Is My Diet?",{"type":736,"content":805},[806,808,814,816,822],{"text":807,"type":739},"By spring, the holidays are long gone, but it's easy to continue those bad eating habits we had from the end of the year. (And let’s face it, summer is right around the corner and we all are anxious to get in ",{"text":809,"type":739,"marks":810},"beach body shape",[811],{"type":785,"attrs":812},{"href":813,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/3-month-summer-body-workout-plan-for-women-month-1",{"text":815,"type":739},"!) As the season changes, so can your meal options. Start by incorporating more spring seasonal foods, such as fresh ",{"text":817,"type":739,"marks":818},"fruits and vegetables",[819],{"type":785,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers",{"text":823,"type":739},". ",{"type":736,"content":825},[826,828,834],{"text":827,"type":739},"Another simple thing that you can do for your diet to refocus on your goals is food journaling. Many of us track our workouts, so why not start tracking our food? The extent you wish to track your meals is totally up to you, but what is more important is to pay attention to how certain foods make you feel. This can be helpful for building better long-term eating habits. When you eat inflammatory foods, such as gluten, dairy, starches, or refined ",{"text":829,"type":739,"marks":830},"sugars",[831],{"type":785,"attrs":832},{"href":833,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-sweet-truth-about-sugar-a-boxer-s-diet/",{"text":835,"type":739},", how do you feel immediately afterward? Later on? The next day? Once you have a better handle on your mental health and diet, it’s time for your physical check-in.",{"type":741,"attrs":837,"content":838},{"level":756},[839,841],{"text":840,"type":739},"How Is My Training?",{"type":761},{"type":763,"attrs":843},{"id":765,"body":844},[845],{"url":846,"_uid":847,"image":848,"component":775,"copyright_details":852},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-98875d4f-8ffd-4396-9488-d0ae5d6fa018",{"id":849,"alt":850,"name":7,"focus":48,"title":850,"filename":851,"copyright":7,"fieldtype":50},4148725,"Coach PJ stretching at the beach","https://a.storyblok.com/f/115220/1100x1100/3921027824/stretching.png",[],{"type":736,"content":854},[855,857,863],{"text":856,"type":739},"During the winter months, many people get stuck in a workout rut and find themselves doing the same monotonous exercise routine, day in and day out. Fortunately, as the weather gets warmer, we can do some fitness spring training and move our workouts outside! Sunshine, nature, and natural vitamin D have all been shown to have a huge impact on overall wellness and mood. Take your ",{"text":858,"type":739,"marks":859},"shadowboxing",[860],{"type":785,"attrs":861},{"href":862,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/an-advanced-shadowboxing-workout-to-step-up-your-boxing-game",{"text":864,"type":739}," outside in the yard, and build up your endurance at the park with roadwork training. For active recovery days, take a hike, stretch at the beach, or go for a bike ride. There are so many ways you can transition your winter workouts outdoors.",{"type":741,"attrs":866,"content":867},{"level":756},[868],{"text":869,"type":739},"How Is My Recovery?",{"type":736,"content":871},[872,874,880,882,888],{"text":873,"type":739},"Lately, we’ve placed a greater emphasis on recovery, especially recovering from boxing and kickboxing workouts and training. And for good reason. Recovery plays a huge role in all aspects of our health, and if you are not taking the proper steps to recover (i.e. sleeping, sticking to a healthy ",{"text":875,"type":739,"marks":876},"boxer diet",[877],{"type":785,"attrs":878},{"href":879,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":881,"type":739},", warming up, cooling down, stretching, etc.), you are missing out on a large portion of overall wellness that can help you feel and live optimally. Take those ",{"text":883,"type":739,"marks":884},"active recovery days",[885],{"type":785,"attrs":886},{"href":887,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers",{"text":889,"type":739}," and use them to your advantage to let your muscles recover and strengthen for your next punching bag session.",{"type":741,"attrs":891,"content":892},{"level":756},[893,895],{"text":894,"type":739},"What Is My Current Fitness Goal?",{"type":761},{"type":763,"attrs":897},{"id":765,"body":898},[899],{"url":900,"_uid":901,"image":902,"component":775,"copyright_details":906},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-13d20127-8981-48fc-b391-325c6fcc5585",{"id":903,"alt":904,"name":7,"focus":48,"title":904,"filename":905,"copyright":7,"fieldtype":50},4148732,"Coach PJ doing warm-up exercises","https://a.storyblok.com/f/115220/1100x1100/c68ba8016a/warm-up-exercise.png",[],{"type":736,"content":908},[909],{"text":693,"type":739},{"type":741,"attrs":911,"content":912},{"level":743},[913],{"text":914,"type":739},"Start Fresh",{"type":736,"content":916},[917],{"text":918,"type":739},"With the fresh spring air all around us, it’s time to freshen up our health and fitness, too. A new workout? A new diet? A new training goal? The change in season offers us the perfect opportunity to do a little wellness spring cleaning, and this audit is the perfect starting point. Embrace the new season, get outside, get moving, and conquer your goals!",{"type":736,"content":920},[921,923,929],{"text":922,"type":739},"Are you ready to spring clean your fitness routine and start training like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":924,"type":739,"marks":925},"FightCamp App",[926],{"type":785,"attrs":927},{"href":928,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":930,"type":739}," and train with real fighters from the comfort of your own home.",{"type":763,"attrs":932},{"id":933,"body":934},"0463c40e-19ad-4bbf-bb57-4323a2d18edb",[935],{"url":936,"_uid":938,"image":939,"component":775,"copyright_details":943},{"id":7,"url":937,"linktype":13,"fieldtype":14,"cached_url":937},"https://fightcamp.app.link/GD872R25zob","i-85ecbfc8-499c-411d-978e-8ae39a43441c",{"id":940,"alt":941,"name":7,"focus":48,"title":941,"filename":942,"copyright":7,"fieldtype":50},4331958,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/452e949a4c/blog_in-article_ads_free_workout_opt3_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":945,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":950,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":951,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":946,"component":118,"meta_info":947,"meta_title":7,"block_image":948,"cover_image":949,"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},[],[],"2022-04-13 00:00","article",{"_uid":955,"title":657,"plugin":43,"description":956},"c41a8712-e363-49d9-86c5-3316f1d30a3a","Spring is the perfect time to reflect on your fitness routine and reevaluate your wellness goals. The season is changing – time to change up your workout!",{"id":958,"alt":657,"name":7,"focus":48,"title":657,"filename":959,"copyright":7,"fieldtype":50},4148733,"https://a.storyblok.com/f/115220/2400x990/e6f406f684/how-to-spring-clean-your-fitness-routine-with-boxing.png",[],"how-to-spring-clean-your-fitness-routine-with-boxing","blogs/how-to-spring-clean-your-fitness-routine-with-boxing",-4180,[965],"featured",60887917,"235f3587-e457-40da-a92d-c4b456ffaa6f","2022-04-04T02:06:00.000Z","training/{{story.slug}}",[],["Reactive",972],[973,1207,1497,1728,2140,2561],{"name":974,"created_at":975,"published_at":976,"updated_at":977,"id":978,"uuid":979,"content":980,"slug":1200,"full_slug":1201,"sort_by_date":48,"position":1202,"tag_list":1203,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":1204,"first_published_at":1205,"release_id":48,"lang":60,"path":969,"alternates":1206,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":981,"faqs":982,"title":974,"topic":999,"author":1014,"content":1015,"category":1184,"schedule":1192,"component":953,"meta_info":1193,"cover_image":1196,"description":1195,"contributors":1199},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[983,987,991,995],{"_uid":984,"answer":985,"question":986,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":988,"answer":989,"question":990,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":992,"answer":993,"question":994,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":996,"answer":997,"question":998,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1000,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1012,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1001,"component":39,"meta_info":1009,"block_image":1010,"cover_image":1011,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1002,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1007,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1008,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1003,"component":118,"meta_info":1004,"meta_title":7,"block_image":1005,"cover_image":1006,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":733,"content":1016},[1017,1030,1043,1048,1052,1062,1066,1071,1075,1079,1085,1095,1108,1113,1124,1127,1137,1138,1143,1156,1167,1180],{"type":736,"content":1018},[1019,1021,1028],{"text":1020,"type":739},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1022,"type":739,"marks":1023},"Aaron Swenson",[1024],{"type":785,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"custom":1027,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1029,"type":739}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":763,"attrs":1031},{"id":1032,"body":1033},"0a18151c-90cf-40c6-926a-b258a15847a9",[1034],{"_uid":1035,"link":1036,"image":1038,"title":1040,"component":1042},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1037,"linktype":13,"fieldtype":14,"cached_url":1037},"https://youtu.be/oMc52QTWo1A",{"id":1039,"alt":1040,"name":7,"focus":48,"title":1040,"filename":1041,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":741,"attrs":1044,"content":1045},{"level":743},[1046],{"text":1047,"type":739},"The Rebellious Age",{"type":736,"content":1049},[1050],{"text":1051,"type":739},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":763,"attrs":1053},{"id":1032,"body":1054},[1055],{"url":1056,"_uid":1057,"image":1058,"component":775,"copyright_details":1061},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1059,"alt":1022,"name":7,"focus":48,"title":1022,"filename":1060,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":736,"content":1063},[1064],{"text":1065,"type":739},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":741,"attrs":1067,"content":1068},{"level":743},[1069],{"text":1070,"type":739},"It’s Time To Spar",{"type":736,"content":1072},[1073],{"text":1074,"type":739},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":736,"content":1076},[1077],{"text":1078,"type":739},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":741,"attrs":1080,"content":1081},{"level":743},[1082,1084],{"text":1083,"type":739},"Humbling Experience and A New Life Path",{"type":761},{"type":763,"attrs":1086},{"id":1032,"body":1087},[1088],{"url":1089,"_uid":1090,"image":1091,"component":775,"copyright_details":1094},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1092,"alt":1022,"name":7,"focus":48,"title":1022,"filename":1093,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":736,"content":1096},[1097,1099,1106],{"text":1098,"type":739},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1100,"type":739,"marks":1101},"body shot",[1102],{"type":785,"attrs":1103},{"href":1104,"uuid":48,"anchor":48,"custom":1105,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1107,"type":739}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":741,"attrs":1109,"content":1110},{"level":743},[1111,1112],{"text":998,"type":739},{"type":761},{"type":763,"attrs":1114},{"id":1032,"body":1115},[1116],{"url":1117,"_uid":1118,"image":1119,"component":775,"copyright_details":1123},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1120,"alt":1121,"name":7,"focus":48,"title":1121,"filename":1122,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":736,"content":1125},[1126],{"text":997,"type":739},{"type":763,"attrs":1128},{"id":1129,"body":1130},"ce079800-7842-415f-8625-1c76bcc86c9f",[1131],{"_uid":1132,"text":1133,"image":1134,"author":1135,"component":1136},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":736},{"type":741,"attrs":1139,"content":1140},{"level":743},[1141],{"text":1142,"type":739},"Inspirational FightCamp Trainers",{"type":736,"content":1144},[1145,1147,1154],{"text":1146,"type":739},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1148,"type":739,"marks":1149},"FightCamp Trainers",[1150],{"type":785,"attrs":1151},{"href":1152,"uuid":48,"anchor":48,"custom":1153,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1155,"type":739}," have you covered.",{"type":763,"attrs":1157},{"id":1032,"body":1158},[1159],{"url":1160,"_uid":1161,"image":1162,"component":775,"copyright_details":1166},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1163,"alt":1164,"name":7,"focus":48,"title":1164,"filename":1165,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":736,"content":1168},[1169,1171,1178],{"text":1170,"type":739},"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":1172,"type":739,"marks":1173},"FightCamp",[1174],{"type":785,"attrs":1175},{"href":1176,"uuid":48,"anchor":48,"custom":1177,"target":788,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1179,"type":739}," 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":736,"content":1181},[1182],{"text":1183,"type":739},"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":1185,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1190,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1186,"component":118,"meta_info":1187,"meta_title":7,"block_image":1188,"cover_image":1189,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1194,"title":974,"plugin":43,"description":1195},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1197,"alt":974,"name":7,"focus":48,"title":974,"filename":1198,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[965],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1208,"created_at":1209,"published_at":1210,"updated_at":1211,"id":1212,"uuid":1213,"content":1214,"slug":1490,"full_slug":1491,"sort_by_date":48,"position":1492,"tag_list":1493,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":1494,"first_published_at":1495,"release_id":48,"lang":60,"path":969,"alternates":1496,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1215,"faqs":1216,"title":1208,"topic":1233,"author":1248,"content":1249,"category":1471,"schedule":1479,"component":953,"meta_info":1480,"cover_image":1484,"description":1488,"contributors":1489},"0970fa5a-5687-49ba-9c33-b7285372264c",[1217,1221,1225,1229],{"_uid":1218,"answer":1219,"question":1220,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1222,"answer":1223,"question":1224,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1226,"answer":1227,"question":1228,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1230,"answer":1231,"question":1232,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1234,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1246,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1247,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1235,"component":39,"meta_info":1243,"block_image":1244,"cover_image":1245,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1236,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1241,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1242,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1237,"component":118,"meta_info":1238,"meta_title":7,"block_image":1239,"cover_image":1240,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":733,"content":1250},[1251,1256,1276,1281,1286,1290,1324,1328,1333,1343,1363,1367,1372,1376,1402,1406,1432,1436,1441,1453,1458,1467],{"type":741,"attrs":1252,"content":1253},{"level":743},[1254],{"text":1255,"type":739},"How to Get Better Head Movement in Boxing",{"type":736,"content":1257},[1258,1260,1267,1269,1274],{"text":1259,"type":739},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1261,"type":739,"marks":1262},"movements",[1263],{"type":785,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"custom":1266,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1268,"type":739}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1270,"type":739,"marks":1271},"employ",[1272],{"type":1273},"italic",{"text":1275,"type":739}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":741,"attrs":1277,"content":1278},{"level":743},[1279],{"text":1280,"type":739},"3 Boxing Head Movement Drills",{"type":741,"attrs":1282,"content":1283},{"level":756},[1284],{"text":1285,"type":739},"The 5 Point Pivot Drill",{"type":736,"content":1287},[1288],{"text":1289,"type":739},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":1291,"content":1292},"bullet_list",[1293,1300,1306,1312,1318],{"type":1294,"content":1295},"list_item",[1296],{"type":736,"content":1297},[1298],{"text":1299,"type":739},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1294,"content":1301},[1302],{"type":736,"content":1303},[1304],{"text":1305,"type":739},"Weave under to the other side (to avoid hooks)",{"type":1294,"content":1307},[1308],{"type":736,"content":1309},[1310],{"text":1311,"type":739},"Pull back/sway (good for avoiding uppercuts)",{"type":1294,"content":1313},[1314],{"type":736,"content":1315},[1316],{"text":1317,"type":739},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1294,"content":1319},[1320],{"type":736,"content":1321},[1322],{"text":1323,"type":739},"Throw a punch (it's important that defense and offense are fluid) ",{"type":736,"content":1325},[1326],{"text":1327,"type":739},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":741,"attrs":1329,"content":1330},{"level":756},[1331],{"text":1332,"type":739},"Frame and Shoot Drill",{"type":736,"content":1334},[1335,1337,1341],{"text":1336,"type":739},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1338,"type":739,"marks":1339},"will",[1340],{"type":1273},{"text":1342,"type":739}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":1291,"content":1344},[1345,1351,1357],{"type":1294,"content":1346},[1347],{"type":736,"content":1348},[1349],{"text":1350,"type":739},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1294,"content":1352},[1353],{"type":736,"content":1354},[1355],{"text":1356,"type":739},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1294,"content":1358},[1359],{"type":736,"content":1360},[1361],{"text":1362,"type":739},"Once you know what feels best, throw a punch from that position. ",{"type":736,"content":1364},[1365],{"text":1366,"type":739},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":741,"attrs":1368,"content":1369},{"level":756},[1370],{"text":1371,"type":739},"The Line Drill",{"type":736,"content":1373},[1374],{"text":1375,"type":739},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":1291,"content":1377},[1378,1384,1390,1396],{"type":1294,"content":1379},[1380],{"type":736,"content":1381},[1382],{"text":1383,"type":739},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1294,"content":1385},[1386],{"type":736,"content":1387},[1388],{"text":1389,"type":739}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":1294,"content":1391},[1392],{"type":736,"content":1393},[1394],{"text":1395,"type":739},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1294,"content":1397},[1398],{"type":736,"content":1399},[1400],{"text":1401,"type":739},"Repeat step 1",{"type":736,"content":1403},[1404],{"text":1405,"type":739},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":1291,"content":1407},[1408,1414,1420,1426],{"type":1294,"content":1409},[1410],{"type":736,"content":1411},[1412],{"text":1413,"type":739},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1294,"content":1415},[1416],{"type":736,"content":1417},[1418],{"text":1419,"type":739},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":1294,"content":1421},[1422],{"type":736,"content":1423},[1424],{"text":1425,"type":739},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":1294,"content":1427},[1428],{"type":736,"content":1429},[1430],{"text":1431,"type":739},"Return to neutral and repeat the sequence",{"type":736,"content":1433},[1434],{"text":1435,"type":739},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":741,"attrs":1437,"content":1438},{"level":743},[1439],{"text":1440,"type":739},"Keep Your Head Moving",{"type":736,"content":1442},[1443,1445,1451],{"text":1444,"type":739},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1261,"type":739,"marks":1446},[1447],{"type":785,"attrs":1448},{"href":1449,"uuid":48,"anchor":48,"custom":1450,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1452,"type":739}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":741,"attrs":1454,"content":1455},{"level":743},[1456],{"text":1457,"type":739},"Train Like a Fighter",{"type":736,"content":1459},[1460,1461,1466],{"text":1170,"type":739},{"text":1172,"type":739,"marks":1462},[1463],{"type":785,"attrs":1464},{"href":1176,"uuid":48,"anchor":48,"custom":1465,"target":788,"linktype":13},{},{"text":1179,"type":739},{"type":736,"content":1468},[1469],{"text":1470,"type":739},"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":1472,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1477,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1473,"component":118,"meta_info":1474,"meta_title":7,"block_image":1475,"cover_image":1476,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1481,"title":1482,"plugin":43,"description":1483},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1485,"alt":1486,"name":7,"focus":7,"title":1486,"filename":1487,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[965],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1498,"created_at":1499,"published_at":1500,"updated_at":1501,"id":1502,"uuid":1503,"content":1504,"slug":1721,"full_slug":1722,"sort_by_date":48,"position":1723,"tag_list":1724,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":1725,"first_published_at":1726,"release_id":48,"lang":60,"path":969,"alternates":1727,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1505,"faqs":1506,"title":1498,"topic":1527,"author":1542,"content":1543,"category":1703,"schedule":1711,"component":953,"meta_info":1712,"cover_image":1716,"description":1715,"contributors":1720},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1507,1511,1515,1519,1523],{"_uid":1508,"answer":1509,"question":1510,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1512,"answer":1513,"question":1514,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1516,"answer":1517,"question":1518,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1520,"answer":1521,"question":1522,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1524,"answer":1525,"question":1526,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1528,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1540,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1529,"component":39,"meta_info":1537,"block_image":1538,"cover_image":1539,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1530,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1531,"component":118,"meta_info":1532,"meta_title":7,"block_image":1533,"cover_image":1534,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":733,"content":1544},[1545,1549,1553,1557,1570,1574,1578,1583,1595,1608,1613,1624,1628,1650,1655,1666,1678,1683,1687,1691,1700],{"type":736,"content":1546},[1547],{"text":1548,"type":739},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":736,"content":1550},[1551],{"text":1552,"type":739},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":741,"attrs":1554,"content":1555},{"level":743},[1556],{"text":1510,"type":739},{"type":736,"content":1558},[1559,1561,1568],{"text":1560,"type":739},"According to the ",{"text":1562,"type":739,"marks":1563},"Mayo Clinic",[1564],{"type":785,"attrs":1565},{"href":1566,"uuid":48,"anchor":48,"custom":1567,"target":788,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1569,"type":739},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":736,"content":1571},[1572],{"text":1573,"type":739},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":736,"content":1575},[1576],{"text":1577,"type":739},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":741,"attrs":1579,"content":1580},{"level":743},[1581],{"text":1582,"type":739},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":763,"attrs":1584},{"id":1585,"body":1586},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1587],{"url":1588,"_uid":1589,"image":1590,"component":775,"copyright_details":1594},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1591,"alt":1592,"name":7,"focus":48,"title":1592,"filename":1593,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":736,"content":1596},[1597,1599,1606],{"text":1598,"type":739},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1600,"type":739,"marks":1601},"burn more calories",[1602],{"type":785,"attrs":1603},{"href":1604,"uuid":48,"anchor":48,"custom":1605,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1607,"type":739}," even after you’re done working out.",{"type":741,"attrs":1609,"content":1610},{"level":743},[1611],{"text":1612,"type":739},"Kickboxing Is A Full Body Workout",{"type":763,"attrs":1614},{"id":1585,"body":1615},[1616],{"url":1617,"_uid":1618,"image":1619,"component":775,"copyright_details":1623},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1620,"alt":1621,"name":7,"focus":48,"title":1621,"filename":1622,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":736,"content":1625},[1626],{"text":1627,"type":739},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":736,"content":1629},[1630,1632,1639,1641,1648],{"text":1631,"type":739},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1633,"type":739,"marks":1634},"all-level lower body workout",[1635],{"type":785,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"custom":1638,"target":788,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1640,"type":739}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1642,"type":739,"marks":1643},"upper body workout",[1644],{"type":785,"attrs":1645},{"href":1646,"uuid":48,"anchor":48,"custom":1647,"target":788,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1649,"type":739}," led by Flo Master.",{"type":741,"attrs":1651,"content":1652},{"level":743},[1653],{"text":1654,"type":739},"Boxing Can Be Low-Impact",{"type":763,"attrs":1656},{"id":1585,"body":1657},[1658],{"url":1659,"_uid":1660,"image":1661,"component":775,"copyright_details":1665},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1662,"alt":1663,"name":7,"focus":48,"title":1663,"filename":1664,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":736,"content":1667},[1668,1670,1676],{"text":1669,"type":739},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":858,"type":739,"marks":1671},[1672],{"type":785,"attrs":1673},{"href":1674,"uuid":48,"anchor":48,"custom":1675,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1677,"type":739}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":741,"attrs":1679,"content":1680},{"level":743},[1681],{"text":1682,"type":739},"Kick Boring Cardio To The Curb",{"type":736,"content":1684},[1685],{"text":1686,"type":739},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":741,"attrs":1688,"content":1689},{"level":743},[1690],{"text":1457,"type":739},{"type":736,"content":1692},[1693,1694,1699],{"text":1170,"type":739},{"text":1172,"type":739,"marks":1695},[1696],{"type":785,"attrs":1697},{"href":1176,"uuid":48,"anchor":48,"custom":1698,"target":788,"linktype":13},{},{"text":1179,"type":739},{"type":736,"content":1701},[1702],{"text":1470,"type":739},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1704,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1709,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1705,"component":118,"meta_info":1706,"meta_title":7,"block_image":1707,"cover_image":1708,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1713,"title":1714,"plugin":43,"description":1715},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1717,"alt":1718,"name":7,"focus":48,"title":1718,"filename":1719,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[965],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1729,"created_at":1730,"published_at":1731,"updated_at":1732,"id":1733,"uuid":1734,"content":1735,"slug":2134,"full_slug":2135,"sort_by_date":48,"position":2136,"tag_list":2137,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":2138,"first_published_at":1731,"release_id":48,"lang":60,"path":969,"alternates":2139,"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":1736,"faqs":1737,"title":1729,"topic":1746,"author":716,"content":1761,"category":2115,"schedule":2123,"component":953,"meta_info":2124,"cover_image":2128,"description":2132,"contributors":2133},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1738,1742],{"_uid":1739,"answer":1740,"question":1741,"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":1743,"answer":1744,"question":1745,"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":1747,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1759,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1748,"component":39,"meta_info":1756,"block_image":1757,"cover_image":1758,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1749,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1754,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1755,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1750,"component":118,"meta_info":1751,"meta_title":7,"block_image":1752,"cover_image":1753,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":733,"content":1762},[1763,1768,1783,1797,1802,1806,1811,1815,1853,1857,1862,1866,1870,1875,1879,1884,1898,1902,1922,1927,1931,1935,1993,1998,2002,2006,2032,2046,2051,2055,2059,2085,2089,2094,2098,2102,2112],{"type":741,"attrs":1764,"content":1765},{"level":743},[1766],{"text":1767,"type":739},"How to Stay Motivated to Work Out",{"type":736,"content":1769},[1770,1772,1781],{"text":1771,"type":739},"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":1773,"type":739,"marks":1774},"New Year’s Resolutions",[1775,1779],{"type":785,"attrs":1776},{"href":1777,"uuid":48,"anchor":48,"custom":1778,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1780},"underline",{"text":1782,"type":739},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":736,"content":1784},[1785,1787,1795],{"text":1786,"type":739},"But what happens if you're looking for motivation to work out in the ",{"text":1788,"type":739,"marks":1789},"middle of summer",[1790,1794],{"type":785,"attrs":1791},{"href":1792,"uuid":48,"anchor":48,"custom":1793,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1780},{"text":1796,"type":739}," 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":741,"attrs":1798,"content":1799},{"level":743},[1800],{"text":1801,"type":739},"Motivation vs. Determination",{"type":736,"content":1803},[1804],{"text":1805,"type":739},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":741,"attrs":1807,"content":1808},{"level":756},[1809],{"text":1810,"type":739},"Motivation",{"type":736,"content":1812},[1813],{"text":1814,"type":739},"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":1291,"content":1816},[1817,1823,1829,1835,1841,1847],{"type":1294,"content":1818},[1819],{"type":736,"content":1820},[1821],{"text":1822,"type":739},"Movies",{"type":1294,"content":1824},[1825],{"type":736,"content":1826},[1827],{"text":1828,"type":739},"Books",{"type":1294,"content":1830},[1831],{"type":736,"content":1832},[1833],{"text":1834,"type":739},"Quotes",{"type":1294,"content":1836},[1837],{"type":736,"content":1838},[1839],{"text":1840,"type":739},"Speeches",{"type":1294,"content":1842},[1843],{"type":736,"content":1844},[1845],{"text":1846,"type":739},"Social media posts",{"type":1294,"content":1848},[1849],{"type":736,"content":1850},[1851],{"text":1852,"type":739},"Success stories",{"type":736,"content":1854},[1855],{"text":1856,"type":739},"These are things that essentially make you want to start something, like a workout.",{"type":741,"attrs":1858,"content":1859},{"level":756},[1860],{"text":1861,"type":739},"Determination",{"type":736,"content":1863},[1864],{"text":1865,"type":739},"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":736,"content":1867},[1868],{"text":1869,"type":739},"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":741,"attrs":1871,"content":1872},{"level":743},[1873],{"text":1874,"type":739},"Finding That Drive",{"type":736,"content":1876},[1877],{"text":1878,"type":739},"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":741,"attrs":1880,"content":1881},{"level":756},[1882],{"text":1883,"type":739},"Working Out at Home",{"type":736,"content":1885},[1886,1888,1896],{"text":1887,"type":739},"The wonderful thing about ",{"text":1889,"type":739,"marks":1890},"working out from home",[1891,1895],{"type":785,"attrs":1892},{"href":1893,"uuid":48,"anchor":48,"custom":1894,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1780},{"text":1897,"type":739}," 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":736,"content":1899},[1900],{"text":1901,"type":739},"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":1291,"content":1903},[1904,1910,1916],{"type":1294,"content":1905},[1906],{"type":736,"content":1907},[1908],{"text":1909,"type":739},"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":1294,"content":1911},[1912],{"type":736,"content":1913},[1914],{"text":1915,"type":739},"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":1294,"content":1917},[1918],{"type":736,"content":1919},[1920],{"text":1921,"type":739},"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":741,"attrs":1923,"content":1924},{"level":756},[1925],{"text":1926,"type":739},"Staying Committed to Exercising Daily",{"type":736,"content":1928},[1929],{"text":1930,"type":739},"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":736,"content":1932},[1933],{"text":1934,"type":739},"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":1291,"content":1936},[1937,1943,1949,1955,1967,1981],{"type":1294,"content":1938},[1939],{"type":736,"content":1940},[1941],{"text":1942,"type":739},"Outdoor walks/hikes in nature",{"type":1294,"content":1944},[1945],{"type":736,"content":1946},[1947],{"text":1948,"type":739},"Easy pace swims",{"type":1294,"content":1950},[1951],{"type":736,"content":1952},[1953],{"text":1954,"type":739},"Sauna sessions",{"type":1294,"content":1956},[1957],{"type":736,"content":1958},[1959],{"text":1960,"type":739,"marks":1961},"Low-intensity yoga",[1962,1966],{"type":785,"attrs":1963},{"href":1964,"uuid":48,"anchor":48,"custom":1965,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1780},{"type":1294,"content":1968},[1969],{"type":736,"content":1970},[1971,1979],{"text":1972,"type":739,"marks":1973},"Mobility work",[1974,1978],{"type":785,"attrs":1975},{"href":1976,"uuid":48,"anchor":48,"custom":1977,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1780},{"text":1980,"type":739}," ",{"type":1294,"content":1982},[1983],{"type":736,"content":1984},[1985],{"text":1986,"type":739,"marks":1987},"Stretching",[1988,1992],{"type":785,"attrs":1989},{"href":1990,"uuid":48,"anchor":48,"custom":1991,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1780},{"type":741,"attrs":1994,"content":1995},{"level":756},[1996],{"text":1997,"type":739},"Morning Workouts Before Starting the Day",{"type":736,"content":1999},[2000],{"text":2001,"type":739},"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":736,"content":2003},[2004],{"text":2005,"type":739},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1291,"content":2007},[2008,2014,2020,2026],{"type":1294,"content":2009},[2010],{"type":736,"content":2011},[2012],{"text":2013,"type":739},"Turning off electronics the last hour",{"type":1294,"content":2015},[2016],{"type":736,"content":2017},[2018],{"text":2019,"type":739},"Sleeping in a blacked-out environment",{"type":1294,"content":2021},[2022],{"type":736,"content":2023},[2024],{"text":2025,"type":739},"Getting to bed at the same time each night",{"type":1294,"content":2027},[2028],{"type":736,"content":2029},[2030],{"text":2031,"type":739},"Set out your workout clothes the night before",{"type":736,"content":2033},[2034,2036,2044],{"text":2035,"type":739},"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":2037,"type":739,"marks":2038},"H.I.I.T. session",[2039,2043],{"type":785,"attrs":2040},{"href":2041,"uuid":48,"anchor":48,"custom":2042,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1780},{"text":2045,"type":739},".",{"type":741,"attrs":2047,"content":2048},{"level":756},[2049],{"text":2050,"type":739},"End-of-Day Workouts",{"type":736,"content":2052},[2053],{"text":2054,"type":739},"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":736,"content":2056},[2057],{"text":2058,"type":739},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1291,"content":2060},[2061,2073,2079],{"type":1294,"content":2062},[2063],{"type":736,"content":2064},[2065,2067,2071],{"text":2066,"type":739},"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":2068,"type":739,"marks":2069},"“why” ",[2070],{"type":1273},{"text":2072,"type":739},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1294,"content":2074},[2075],{"type":736,"content":2076},[2077],{"text":2078,"type":739},"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":1294,"content":2080},[2081],{"type":736,"content":2082},[2083],{"text":2084,"type":739},"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":736,"content":2086},[2087],{"text":2088,"type":739},"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":741,"attrs":2090,"content":2091},{"level":743},[2092],{"text":2093,"type":739},"Plan Then Execute",{"type":736,"content":2095},[2096],{"text":2097,"type":739},"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":741,"attrs":2099,"content":2100},{"level":743},[2101],{"text":1457,"type":739},{"type":736,"content":2103},[2104,2105,2111],{"text":1170,"type":739},{"text":1172,"type":739,"marks":2106},[2107,2110],{"type":785,"attrs":2108},{"href":1176,"uuid":48,"anchor":48,"custom":2109,"target":788,"linktype":13},{},{"type":1780},{"text":1179,"type":739},{"type":736,"content":2113},[2114],{"text":1183,"type":739},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2116,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2121,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2117,"component":118,"meta_info":2118,"meta_title":7,"block_image":2119,"cover_image":2120,"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":2125,"title":2126,"plugin":43,"description":2127},"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":2129,"alt":2130,"name":7,"focus":7,"title":2130,"filename":2131,"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,[965],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2141,"created_at":2142,"published_at":2143,"updated_at":2144,"id":2145,"uuid":2146,"content":2147,"slug":2554,"full_slug":2555,"sort_by_date":48,"position":2556,"tag_list":2557,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":2558,"first_published_at":2559,"release_id":48,"lang":60,"path":969,"alternates":2560,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2148,"faqs":2149,"title":2141,"topic":2170,"author":2185,"content":2186,"category":2538,"schedule":2546,"component":953,"meta_info":2547,"cover_image":2550,"description":2549,"contributors":2553},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2150,2154,2158,2162,2166],{"_uid":2151,"answer":2152,"question":2153,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2155,"answer":2156,"question":2157,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2159,"answer":2160,"question":2161,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2163,"answer":2164,"question":2165,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2167,"answer":2168,"question":2169,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2171,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2183,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2184,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2172,"component":39,"meta_info":2180,"block_image":2181,"cover_image":2182,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2173,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2178,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2174,"component":118,"meta_info":2175,"meta_title":7,"block_image":2176,"cover_image":2177,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":733,"content":2187},[2188,2192,2195,2207,2212,2217,2282,2287,2313,2318,2322,2327,2335,2347,2352,2363,2368,2379,2384,2395,2400,2412,2417,2428,2433,2453,2458,2463,2483,2488,2507,2512,2524,2528],{"type":736,"content":2189},[2190],{"text":2191,"type":739},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":736,"content":2193},[2194],{"text":2152,"type":739},{"type":763,"attrs":2196},{"id":2197,"body":2198},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2199],{"_uid":2200,"link":2201,"image":2203,"title":2205,"component":1042},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2202,"linktype":13,"fieldtype":14,"cached_url":2202},"https://pin.it/2zdpNMs",{"id":2204,"alt":2205,"name":7,"focus":48,"title":2205,"filename":2206,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":741,"attrs":2208,"content":2209},{"level":743},[2210],{"text":2211,"type":739},"Top Rock Step-By-Step",{"type":741,"attrs":2213,"content":2214},{"level":756},[2215],{"text":2216,"type":739},"The Feet",{"type":1291,"content":2218},[2219,2225,2245,2251,2270,2276],{"type":1294,"content":2220},[2221],{"type":736,"content":2222},[2223],{"text":2224,"type":739},"Begin by starting in an athletic stance on the balls of your feet",{"type":1294,"content":2226},[2227,2231],{"type":736,"content":2228},[2229],{"text":2230,"type":739},"To start, being by doing a “step out”",{"type":1291,"content":2232},[2233,2239],{"type":1294,"content":2234},[2235],{"type":736,"content":2236},[2237],{"text":2238,"type":739},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1294,"content":2240},[2241],{"type":736,"content":2242},[2243],{"text":2244,"type":739},"Pause for a half-second",{"type":1294,"content":2246},[2247],{"type":736,"content":2248},[2249],{"text":2250,"type":739},"Return to the starting stance by performing a slight hop backward",{"type":1294,"content":2252},[2253,2257],{"type":736,"content":2254},[2255],{"text":2256,"type":739},"Once returned, perform the opposite foot “step out”",{"type":1291,"content":2258},[2259,2265],{"type":1294,"content":2260},[2261],{"type":736,"content":2262},[2263],{"text":2264,"type":739},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1294,"content":2266},[2267],{"type":736,"content":2268},[2269],{"text":2244,"type":739},{"type":1294,"content":2271},[2272],{"type":736,"content":2273},[2274],{"text":2275,"type":739},"Hop back to the starting position",{"type":1294,"content":2277},[2278],{"type":736,"content":2279},[2280],{"text":2281,"type":739},"Continue Top Rocking for the remainder of the set",{"type":741,"attrs":2283,"content":2284},{"level":756},[2285],{"text":2286,"type":739},"The Arms",{"type":1291,"content":2288},[2289,2295,2301,2307],{"type":1294,"content":2290},[2291],{"type":736,"content":2292},[2293],{"text":2294,"type":739},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1294,"content":2296},[2297],{"type":736,"content":2298},[2299],{"text":2300,"type":739},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1294,"content":2302},[2303],{"type":736,"content":2304},[2305],{"text":2306,"type":739},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1294,"content":2308},[2309],{"type":736,"content":2310},[2311],{"text":2312,"type":739},"Continue using this arm motion to help with rhythm and balance",{"type":741,"attrs":2314,"content":2315},{"level":743},[2316],{"text":2317,"type":739},"Movement Key Points",{"type":736,"content":2319},[2320],{"text":2321,"type":739},"Here are some key things to focus on while performing the Top Rock:",{"type":741,"attrs":2323,"content":2324},{"level":756},[2325],{"text":2326,"type":739},"Start by swinging your arms",{"type":1291,"content":2328},[2329],{"type":1294,"content":2330},[2331],{"type":736,"content":2332},[2333],{"text":2334,"type":739},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":763,"attrs":2336},{"id":2337,"body":2338},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2339],{"url":2340,"_uid":2341,"image":2342,"component":775,"copyright_details":2346},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2343,"alt":2344,"name":7,"focus":48,"title":2344,"filename":2345,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":741,"attrs":2348,"content":2349},{"level":756},[2350],{"text":2351,"type":739},"On each hop back, your arms should cross in front of your chest",{"type":763,"attrs":2353},{"id":2337,"body":2354},[2355],{"url":2356,"_uid":2357,"image":2358,"component":775,"copyright_details":2362},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2359,"alt":2360,"name":7,"focus":48,"title":2360,"filename":2361,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":741,"attrs":2364,"content":2365},{"level":756},[2366],{"text":2367,"type":739},"One foot should cross at a time",{"type":763,"attrs":2369},{"id":2337,"body":2370},[2371],{"url":2372,"_uid":2373,"image":2374,"component":775,"copyright_details":2378},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2375,"alt":2376,"name":7,"focus":48,"title":2376,"filename":2377,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":741,"attrs":2380,"content":2381},{"level":756},[2382],{"text":2383,"type":739},"Perform the movement by staying on the balls of your feet",{"type":763,"attrs":2385},{"id":2337,"body":2386},[2387],{"url":2388,"_uid":2389,"image":2390,"component":775,"copyright_details":2394},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2391,"alt":2392,"name":7,"focus":48,"title":2392,"filename":2393,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":741,"attrs":2396,"content":2397},{"level":756},[2398],{"text":2399,"type":739},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":763,"attrs":2401},{"id":2402,"body":2403},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2404],{"url":2405,"_uid":2406,"image":2407,"component":775,"copyright_details":2411},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2408,"alt":2409,"name":7,"focus":48,"title":2409,"filename":2410,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":741,"attrs":2413,"content":2414},{"level":756},[2415],{"text":2416,"type":739},"Stay loose and have fun!",{"type":763,"attrs":2418},{"id":2337,"body":2419},[2420],{"url":2421,"_uid":2422,"image":2423,"component":775,"copyright_details":2427},{"id":7,"url":7,"linktype":769,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2424,"alt":2425,"name":7,"focus":48,"title":2425,"filename":2426,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":741,"attrs":2429,"content":2430},{"level":743},[2431],{"text":2432,"type":739},"Muscles 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. 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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":2539,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2544,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2545,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2540,"component":118,"meta_info":2541,"meta_title":7,"block_image":2542,"cover_image":2543,"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},[],[],"2022-12-09 00:00",{"_uid":2548,"title":2141,"plugin":43,"description":2549},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2551,"alt":2141,"name":7,"focus":48,"title":2141,"filename":2552,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[965],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2562,"created_at":2563,"published_at":2564,"updated_at":2565,"id":2566,"uuid":2567,"content":2568,"slug":2774,"full_slug":2775,"sort_by_date":48,"position":2776,"tag_list":2777,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":2778,"first_published_at":2564,"release_id":48,"lang":60,"path":969,"alternates":2779,"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":2569,"faqs":2570,"title":2562,"topic":2587,"author":2602,"content":2603,"category":2755,"schedule":2763,"component":953,"meta_info":2764,"cover_image":2768,"description":2772,"contributors":2773},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2571,2575,2579,2583],{"_uid":2572,"answer":2573,"question":2574,"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":2576,"answer":2577,"question":2578,"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":2580,"answer":2581,"question":2582,"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":2584,"answer":2585,"question":2586,"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":2588,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2600,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2601,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2589,"component":39,"meta_info":2597,"block_image":2598,"cover_image":2599,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2590,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2595,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2596,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2591,"component":118,"meta_info":2592,"meta_title":7,"block_image":2593,"cover_image":2594,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":733,"content":2604},[2605,2609,2623,2627,2632,2635,2640,2645,2649,2654,2658,2663,2667,2672,2676,2681,2694,2698,2702,2706,2710,2715,2719,2733,2737,2741,2752],{"type":736,"content":2606},[2607],{"text":2608,"type":739},"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":736,"content":2610},[2611,2613,2621],{"text":2612,"type":739},"Running for boxers is a critical element of ",{"text":2614,"type":739,"marks":2615},"roadwork drills",[2616,2620],{"type":785,"attrs":2617},{"href":2618,"uuid":48,"anchor":48,"custom":2619,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1780},{"text":2622,"type":739}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. 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Each type has unique benefits for boxing.",{"type":736,"content":2703},[2704],{"text":2705,"type":739},"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":736,"content":2707},[2708],{"text":2709,"type":739},"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":741,"attrs":2711,"content":2712},{"level":743},[2713],{"text":2714,"type":739},"How Long Should I Be Running for Boxing?",{"type":736,"content":2716},[2717],{"text":2718,"type":739},"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":736,"content":2720},[2721,2723,2731],{"text":2722,"type":739},"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":2724,"type":739,"marks":2725},"10 minutes of running",[2726,2730],{"type":785,"attrs":2727},{"href":2728,"uuid":48,"anchor":48,"custom":2729,"target":788,"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":1780},{"text":2732,"type":739}," 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":736,"content":2734},[2735],{"text":2736,"type":739},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":741,"attrs":2738,"content":2739},{"level":743},[2740],{"text":1457,"type":739},{"type":736,"content":2742},[2743,2744,2750],{"text":1170,"type":739},{"text":1172,"type":739,"marks":2745},[2746,2749],{"type":785,"attrs":2747},{"href":1176,"uuid":48,"anchor":48,"custom":2748,"target":788,"linktype":13},{},{"type":1780},{"text":2751,"type":739}," 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":736,"content":2753},[2754],{"text":1183,"type":739},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2756,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2761,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2762,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2757,"component":118,"meta_info":2758,"meta_title":7,"block_image":2759,"cover_image":2760,"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":2765,"title":2766,"plugin":43,"description":2767},"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":2769,"alt":2770,"name":7,"focus":7,"title":2770,"filename":2771,"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. 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