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One of the greatest aspects of working from home was being able to work out whenever you wanted. But the good news is, you can still maintain your workout routine even if you’re back to a daily commute.\n\nOne of the best things about at-home boxing and kickboxing programs is that they are still accessible to you even on a tighter schedule. Though many people only discovered the joys of at-home fitness during lockdown, the ease it offers is even more important as commitments outside of the home now increase. What’s more, this transition to a more on-the-go schedule can pile on the stress, making exercise even more critical for your mindset.\n\nHere are just a few ways to keep up with your workout routine even as your life gets busier.\n1. Try Shorter Workouts\n2. Be Flexible\n3. Plan Ahead\n4. Go Easy on Yourself\n5. Find Community","How can you keep up your workout routine when you return to the office?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"30457514-770f-4532-a2f8-3ab3bb2a9c35","When working remotely, many people found it so much easier to commit more time to fitness. With an added commute and more time needed to get ready, returning to the office can mean less free time in your day – but that doesn’t mean you have to sacrifice a solid workout.\n\nMaybe you got used to devoting a full hour to your exercise routine, but now you don’t have that kind of time. It’s okay to cut it short, and still have an effective workout. Just 15 minutes of high intensity boxing or kickboxing gives you a full-body, heart-pumping workout in way less time than other forms of exercise.\n\nOn days when even 15 minutes is hard to find, you can do 5 or 10 minutes of shadowboxing or stretching to keep your body moving. A mini workout session is better than no workout session at all!","Try Shorter Workouts",{"_uid":676,"answer":677,"question":678,"component":670},"3da765d6-3bde-4838-917f-0625639cf72a","You may have to adapt your fitness routine to accommodate your changing schedule. If you were used to working out in the morning but now find your mornings too hectic, it might be time to switch it up to evening workouts or vice versa.\n\nBreaking up your workouts can also make things easier. Were you dedicated to ending with abs after every bag workout but now you’re struggling to fit it all in? Try a 20-minute session on the bag when you can, then do your core workout later when you have another five minutes to spare.\n\nThe beauty of an at-home fitness program like FightCamp is that professional training and different length workouts are available to you 24/7 wherever you are on our App. No matter how much time you have and when you have it, you can find a workout session that fits your schedule. It might not be what you were used to, but haven’t these past few years taught us to be flexible?","Be Flexible",{"_uid":680,"answer":681,"question":682,"component":670},"9212914a-bb38-4171-9a3d-587838bc0253","Make it easier to schedule that workout by preparing ahead of time. If you plan to work out in the morning, get your exercise clothes out the night before so you’re ready to go. Maybe it’s easier for you to get that workout in right when you come home from the office. Before you head out the door in the morning, set your gear up for later. It’s also a nice reminder that you have a great de-stress session to look forward to when you come home.\n\nAnd while we’re on the topic of planning ahead, don’t forget the importance of meal planning. Again, it might take a little getting used to, but you can still set yourself up for success even if you’re back to the daily commute. The great thing about a boxer’s diet is that a lot of healthy snacks are easy to take on-the-go. Grab some fresh fruit, nuts, or yogurt to have at the office to keep your metabolism humming throughout the day. If smoothies are your thing, consider making a batch in advance if you won’t have time before or after your workout.","Plan Ahead",{"_uid":684,"answer":685,"question":686,"component":670},"6e980094-9161-4896-9f6a-5e6bafab9434","Adjusting to a new schedule is extremely difficult. Don’t add to that stress by beating yourself up if you can’t get into a rhythm right away. It takes time to adjust, and it can take up to 21 days to form new habits.\n\nThere may be days when you are too overwhelmed or tired to work out. Maybe you had to stay late at the office and it throws your whole routine out of balance. Give yourself a rest day and try your workout the next. The critical component of any training program is to aim for consistency and not let yourself get discouraged.","Go Easy on Yourself",{"_uid":688,"answer":689,"question":690,"component":670},"3c7d62c9-516a-4770-8504-662204867f3a","Having the right support during any transition period is key. It may feel odd that something that was once so normal such as going to the office every day now feels so strange. You are not alone! In fact, the switch from remote work to in-person work is causing many people to re-think their entire careers. Work-life balance is sacred but so difficult to achieve in today’s world.\n\nReach out to friends, family members, and other like-minded fitness enthusiasts for support. The FightCamp Community is filled with people in your same position, trying to figure out how to maintain their newfound love for boxing with much less time at home. The FightCamp blog is also filled with insight and tips on how to stay the course with your fitness goals and with whatever life throws your way.","Find Community",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":722,"full_slug":723,"sort_by_date":48,"position":281,"tag_list":724,"is_startpage":9,"parent_id":725,"meta_data":48,"group_id":726,"first_published_at":727,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":720,"social_link_instagram":721,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":717,"alt":707,"name":707,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":730,"content":731},"doc",[732,738,752,756,762,766,778,798,802,806,834,862,866,878,898,913,917,921,933,937,941,961,967,971,997,1008],{"type":733,"content":734},"paragraph",[735],{"text":736,"type":737},"As more companies invite employees back to the office, many people are finding themselves struggling to re-adjust. One of the greatest benefits of working from home was being able to work out whenever you wanted. But the good news is, you can still maintain your workout routine even if you’re back to a daily commute.","text",{"type":733,"content":739},[740,742,750],{"text":741,"type":737},"One of the best things about at-home boxing and kickboxing programs is that they are still accessible to you even on a tighter schedule. Though many people only discovered the joys of at-home fitness during lockdown, the ease it offers is even more important as commitments outside of the home now increase. What’s more, this transition to a more on-the-go schedule can pile on the stress, making ",{"text":743,"type":737,"marks":744},"exercise even more critical for your mindset",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/","_blank",{"text":751,"type":737},".",{"type":733,"content":753},[754],{"text":755,"type":737},"Here are just a few ways to keep up with your workout routine even as your life gets busier.",{"type":757,"attrs":758,"content":760},"heading",{"level":759},3,[761],{"text":674,"type":737},{"type":733,"content":763},[764],{"text":765,"type":737},"When working remotely, many people found it so much easier to commit more time to fitness. With an added commute and more time needed to get ready, returning to the office can mean less free time in your day – but that doesn’t mean you have to sacrifice a solid workout.",{"type":733,"content":767},[768,770,776],{"text":769,"type":737},"Maybe you got used to devoting a full hour to your exercise routine, but now you don’t have that kind of time. It’s okay to cut it short, and still have an effective workout. Just ",{"text":771,"type":737,"marks":772},"15 minutes of high intensity boxing or kickboxing",[773],{"type":746,"attrs":774},{"href":775,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/15-minute-at-home-boxing-workout-no-equipment-needed/",{"text":777,"type":737}," gives you a full-body, heart-pumping workout in way less time than other forms of exercise.",{"type":733,"content":779},[780,782,788,790,796],{"text":781,"type":737},"On days when even 15 minutes is hard to find, you can do 5 or 10 minutes of ",{"text":783,"type":737,"marks":784},"shadowboxing",[785],{"type":746,"attrs":786},{"href":787,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":789,"type":737}," or ",{"text":791,"type":737,"marks":792},"stretching",[793],{"type":746,"attrs":794},{"href":795,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-dynamic-and-static-at-home-boxing-stretches/",{"text":797,"type":737}," to keep your body moving. A mini workout session is better than no workout session at all!",{"type":757,"attrs":799,"content":800},{"level":759},[801],{"text":678,"type":737},{"type":733,"content":803},[804],{"text":805,"type":737},"You may have to adapt your fitness routine to accommodate your changing schedule. If you were used to working out in the morning but now find your mornings too hectic, it might be time to switch it up to evening workouts or vice versa.",{"type":733,"content":807},[808,810,816,818,824,826,832],{"text":809,"type":737},"Breaking up your workouts can also make things easier. Were you dedicated to ",{"text":811,"type":737,"marks":812},"ending with abs",[813],{"type":746,"attrs":814},{"href":815,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.youtube.com/shorts/EA9dZNXDynw",{"text":817,"type":737}," after every bag workout but now you’re struggling to fit it all in? Try a ",{"text":819,"type":737,"marks":820},"20-minute session",[821],{"type":746,"attrs":822},{"href":823,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.youtube.com/watch?v=7CaSOPmlLxU",{"text":825,"type":737}," on the bag when you can, then do your ",{"text":827,"type":737,"marks":828},"core workout",[829],{"type":746,"attrs":830},{"href":831,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.youtube.com/watch?v=46MLFYLqqC4",{"text":833,"type":737}," later when you have another five minutes to spare.",{"type":733,"content":835},[836,838,844,846,852,854,860],{"text":837,"type":737},"The beauty of an ",{"text":839,"type":737,"marks":840},"at-home fitness program like FightCamp",[841],{"type":746,"attrs":842},{"href":843,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_medium=explore&utm_content=homepage",{"text":845,"type":737}," is that ",{"text":847,"type":737,"marks":848},"professional training",[849],{"type":746,"attrs":850},{"href":851,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/t/trainer-spotlight",{"text":853,"type":737}," and different length workouts are available to you 24/7 wherever you are on our ",{"text":855,"type":737,"marks":856},"App",[857],{"type":746,"attrs":858},{"href":859,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":861,"type":737},". No matter how much time you have and when you have it, you can find a workout session that fits your schedule. It might not be what you were used to, but haven’t these past few years taught us to be flexible?",{"type":757,"attrs":863,"content":864},{"level":759},[865],{"text":682,"type":737},{"type":733,"content":867},[868,870,876],{"text":869,"type":737},"Make it easier to schedule that workout by preparing ahead of time. If you plan to ",{"text":871,"type":737,"marks":872},"work out in the morning",[873],{"type":746,"attrs":874},{"href":875,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/energy-all-day-long-30-minute-morning-workout/",{"text":877,"type":737},", get your exercise clothes out the night before so you’re ready to go. Maybe it’s easier for you to get that workout in right when you come home from the office. Before you head out the door in the morning, set your gear up for later. It’s also a nice reminder that you have a great de-stress session to look forward to when you come home.",{"type":733,"content":879},[880,882,888,890,896],{"text":881,"type":737},"And while we’re on the topic of planning ahead, don’t forget the importance of meal planning. Again, it might take a little getting used to, but you can still set yourself up for success even if you’re back to the daily commute. The great thing about a ",{"text":883,"type":737,"marks":884},"boxer’s diet",[885],{"type":746,"attrs":886},{"href":887,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":889,"type":737}," is that a lot of healthy snacks are easy to take on-the-go. Grab some fresh fruit, nuts, or yogurt to have at the office to keep your metabolism humming throughout the day. If ",{"text":891,"type":737,"marks":892},"smoothies",[893],{"type":746,"attrs":894},{"href":895,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.youtube.com/watch?v=BwFn53Ewb_I&t=72s",{"text":897,"type":737}," are your thing, consider making a batch in advance if you won’t have time before or after your workout.",{"type":899,"attrs":900},"blok",{"id":901,"body":902},"998fee49-51e9-4bcf-a0e9-3fa8104b5b67",[903],{"url":904,"_uid":906,"image":907,"component":911,"copyright_details":912},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"story","i-32b96d26-32fa-42f5-a417-9b16e6074b67",{"id":908,"alt":909,"name":7,"focus":48,"title":909,"filename":910,"copyright":7,"fieldtype":50},4283004,"Morning at-home boxing workout","https://a.storyblok.com/f/115220/1100x1100/5e6c02d5ac/morning_at-home_workout.png","content_image",[],{"type":757,"attrs":914,"content":915},{"level":759},[916],{"text":686,"type":737},{"type":733,"content":918},[919],{"text":920,"type":737},"Adjusting to a new schedule is extremely difficult. Don’t add to that stress by beating yourself up if you can’t get into a rhythm right away. It takes time to adjust, and it can take up to 21 days to form new habits.",{"type":733,"content":922},[923,925,931],{"text":924,"type":737},"There may be days when you are too overwhelmed or tired to work out. Maybe you had to stay late at the office and it throws your whole routine out of balance. Give yourself a rest day and try your workout the next. The critical component of any training program is to aim for ",{"text":926,"type":737,"marks":927},"consistency",[928],{"type":746,"attrs":929},{"href":930,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.youtube.com/shorts/7KLweosQ9IA",{"text":932,"type":737}," and not let yourself get discouraged.",{"type":757,"attrs":934,"content":935},{"level":759},[936],{"text":690,"type":737},{"type":733,"content":938},[939],{"text":940,"type":737},"Having the right support during any transition period is key. It may feel odd that something that was once so normal such as going to the office every day now feels so strange. You are not alone! In fact, the switch from remote work to in-person work is causing many people to re-think their entire careers. Work-life balance is sacred but so difficult to achieve in today’s world.",{"type":733,"content":942},[943,945,951,953,959],{"text":944,"type":737},"Reach out to friends, family members, and other like-minded fitness enthusiasts for support. The ",{"text":946,"type":737,"marks":947},"FightCamp Community",[948],{"type":746,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.facebook.com/fightcamp/",{"text":952,"type":737}," is filled with people in your same position, trying to figure out how to maintain their newfound love for boxing with much less time at home. The ",{"text":954,"type":737,"marks":955},"FightCamp blog",[956],{"type":746,"attrs":957},{"href":958,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/",{"text":960,"type":737}," is also filled with insight and tips on how to stay the course with your fitness goals and with whatever life throws your way.",{"type":757,"attrs":962,"content":964},{"level":963},2,[965],{"text":966,"type":737},"The Takeaway",{"type":733,"content":968},[969],{"text":970,"type":737},"Change can be tough, especially when you’ve gotten comfortable with a new routine. The freedom of working remotely allowed so many people to finally embrace a healthier lifestyle, but returning to the office does not have to sabotage that at all.",{"type":733,"content":972},[973,975,980,982,988,990,995],{"text":974,"type":737},"At-home fitness is still the easiest way to help you maintain a workout routine no matter what your schedule looks like. Programs like ",{"text":976,"type":737,"marks":977},"FightCamp",[978],{"type":746,"attrs":979},{"href":843,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":981,"type":737}," ensure that you have access to professional training whenever you have the time and wherever you are. Creating an ",{"text":983,"type":737,"marks":984},"at-home gym",[985],{"type":746,"attrs":986},{"href":987,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/for-members/step-by-step-how-to-set-up-your-home-fightcamp-boxing-gym",{"text":989,"type":737}," means you can jump into a workout as soon as you have a few minutes to spare. Since exercise is critical to relieving stress and fostering ",{"text":991,"type":737,"marks":992},"better mental health",[993],{"type":746,"attrs":994},{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":996,"type":737},", it’s critical to keep fitness in your life as you adjust.",{"type":733,"content":998},[999,1001,1006],{"text":1000,"type":737},"Ready to train 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":1002,"type":737,"marks":1003},"FightCamp App",[1004],{"type":746,"attrs":1005},{"href":859,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1007,"type":737}," and train with real professionals from the comfort of your own home.",{"type":899,"attrs":1009},{"id":1010,"body":1011},"0a3ffd7c-1746-4a27-a926-a402697cec99",[1012],{"url":1013,"_uid":1015,"image":1016,"component":911,"copyright_details":1020},{"id":7,"url":1014,"linktype":13,"fieldtype":14,"cached_url":1014},"https://fightcamp.app.link/GD872R25zob","i-940aaa86-e956-44ef-b8c6-7557000a400e",{"id":1017,"alt":1018,"name":7,"focus":48,"title":1018,"filename":1019,"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":1022,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1027,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1023,"component":118,"meta_info":1024,"meta_title":7,"block_image":1025,"cover_image":1026,"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},[],[],"2022-05-05 00:00","article",{"_uid":1032,"title":657,"plugin":43,"description":1033},"3db26cb2-78f9-460c-998a-095f3f69d6af","Going back to the office is stressful enough – don’t give up your stress-relieving boxing workout. Stay fit and zen as you adjust to your \"new normal.\"",{"id":1035,"alt":657,"name":7,"focus":48,"title":657,"filename":1036,"copyright":7,"fieldtype":50},4283003,"https://a.storyblok.com/f/115220/2400x990/a4dffd3f77/returning-to-the-office-maintaining-your-workout-routine.png",[],"returning-to-the-office-maintaining-your-workout-routine","blogs/returning-to-the-office-maintaining-your-workout-routine",-4320,[1042],"featured",60887917,"bd8e89b9-9c9a-47a7-93e1-d4e71db55097","2022-04-28T23:59:00.000Z","training/{{story.slug}}",[],["Reactive",1049],[1050,1294,1536,1858,2034,2319],{"name":1051,"created_at":1052,"published_at":1053,"updated_at":1054,"id":1055,"uuid":1056,"content":1057,"slug":1287,"full_slug":1288,"sort_by_date":48,"position":1289,"tag_list":1290,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":1291,"first_published_at":1292,"release_id":48,"lang":60,"path":1046,"alternates":1293,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1058,"faqs":1059,"title":1051,"topic":1068,"author":1083,"content":1084,"category":1268,"schedule":1276,"component":1030,"meta_info":1277,"cover_image":1281,"description":1285,"contributors":1286},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1060,1064],{"_uid":1061,"answer":1062,"question":1063,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1065,"answer":1066,"question":1067,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1069,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1081,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1082,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1070,"component":39,"meta_info":1078,"block_image":1079,"cover_image":1080,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1071,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1076,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1077,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1072,"component":118,"meta_info":1073,"meta_title":7,"block_image":1074,"cover_image":1075,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":730,"content":1085},[1086,1091,1095,1100,1104,1109,1113,1141,1146,1150,1155,1159,1164,1168,1173,1186,1191,1204,1209,1213,1218,1222,1227,1231,1236,1240,1245,1249,1254],{"type":757,"attrs":1087,"content":1088},{"level":963},[1089],{"text":1090,"type":737},"Staying Safe While Exercising in the Cold",{"type":733,"content":1092},[1093],{"text":1094,"type":737},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":757,"attrs":1096,"content":1097},{"level":759},[1098],{"text":1099,"type":737},"Watch the Windchill",{"type":733,"content":1101},[1102],{"text":1103,"type":737},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":757,"attrs":1105,"content":1106},{"level":759},[1107],{"text":1108,"type":737},"Protect Your Extremities",{"type":733,"content":1110},[1111],{"text":1112,"type":737},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1114,"content":1115},"bullet_list",[1116,1123,1129,1135],{"type":1117,"content":1118},"list_item",[1119],{"type":733,"content":1120},[1121],{"text":1122,"type":737},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1117,"content":1124},[1125],{"type":733,"content":1126},[1127],{"text":1128,"type":737},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1117,"content":1130},[1131],{"type":733,"content":1132},[1133],{"text":1134,"type":737},"Wear a hat or headband that covers your ears",{"type":1117,"content":1136},[1137],{"type":733,"content":1138},[1139],{"text":1140,"type":737},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":757,"attrs":1142,"content":1143},{"level":759},[1144],{"text":1145,"type":737},"Wear Layers",{"type":733,"content":1147},[1148],{"text":1149,"type":737},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":757,"attrs":1151,"content":1152},{"level":759},[1153],{"text":1154,"type":737},"Don’t Forget Sunscreen",{"type":733,"content":1156},[1157],{"text":1158,"type":737},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":757,"attrs":1160,"content":1161},{"level":963},[1162],{"text":1163,"type":737},"Getting Motivated to Workout in the Cold ",{"type":733,"content":1165},[1166],{"text":1167,"type":737},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":757,"attrs":1169,"content":1170},{"level":759},[1171],{"text":1172,"type":737},"Invest in New Activewear",{"type":733,"content":1174},[1175,1177,1184],{"text":1176,"type":737},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1178,"type":737,"marks":1179},"new workout gear",[1180],{"type":746,"attrs":1181},{"href":1182,"uuid":48,"anchor":48,"custom":1183,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1185,"type":737}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":757,"attrs":1187,"content":1188},{"level":759},[1189],{"text":1190,"type":737},"Find a Workout Buddy",{"type":733,"content":1192},[1193,1195,1202],{"text":1194,"type":737},"Accountability! Accountability! Accountability! Finding a ",{"text":1196,"type":737,"marks":1197},"workout buddy",[1198],{"type":746,"attrs":1199},{"href":1200,"uuid":48,"anchor":48,"custom":1201,"target":749,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1203,"type":737}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":757,"attrs":1205,"content":1206},{"level":759},[1207],{"text":1208,"type":737},"Benefits of Working Out in the Cold",{"type":733,"content":1210},[1211],{"text":1212,"type":737},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":757,"attrs":1214,"content":1215},{"level":759},[1216],{"text":1217,"type":737},"Combat Seasonal Affective Disorder",{"type":733,"content":1219},[1220],{"text":1221,"type":737},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":757,"attrs":1223,"content":1224},{"level":759},[1225],{"text":1226,"type":737},"Boost Your Immune System",{"type":733,"content":1228},[1229],{"text":1230,"type":737},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":757,"attrs":1232,"content":1233},{"level":759},[1234],{"text":1235,"type":737},"Diverse Training Options",{"type":733,"content":1237},[1238],{"text":1239,"type":737},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":757,"attrs":1241,"content":1242},{"level":759},[1243],{"text":1244,"type":737},"Burn More Calories",{"type":733,"content":1246},[1247],{"text":1248,"type":737},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":757,"attrs":1250,"content":1251},{"level":963},[1252],{"text":1253,"type":737},"Train Like a Fighter in the Cold",{"type":733,"content":1255},[1256,1258,1266],{"text":1257,"type":737},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":976,"type":737,"marks":1259},[1260,1264],{"type":746,"attrs":1261},{"href":1262,"uuid":48,"anchor":48,"custom":1263,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1265},"underline",{"text":1267,"type":737}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1269,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1274,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1275,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1270,"component":118,"meta_info":1271,"meta_title":7,"block_image":1272,"cover_image":1273,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1278,"title":1279,"plugin":43,"description":1280},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1282,"alt":1283,"name":7,"focus":7,"title":1283,"filename":1284,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1042],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1295,"created_at":1296,"published_at":1297,"updated_at":1298,"id":1299,"uuid":1300,"content":1301,"slug":1529,"full_slug":1530,"sort_by_date":48,"position":1531,"tag_list":1532,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":1533,"first_published_at":1534,"release_id":48,"lang":60,"path":1046,"alternates":1535,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1302,"faqs":1303,"title":1295,"topic":1324,"author":1339,"content":1340,"category":1513,"schedule":1521,"component":1030,"meta_info":1522,"cover_image":1525,"description":1524,"contributors":1528},"d9342cbc-2f33-448b-95cb-d9141a391216",[1304,1308,1312,1316,1320],{"_uid":1305,"answer":1306,"question":1307,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1309,"answer":1310,"question":1311,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1313,"answer":1314,"question":1315,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1317,"answer":1318,"question":1319,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1321,"answer":1322,"question":1323,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1325,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1337,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1326,"component":39,"meta_info":1334,"block_image":1335,"cover_image":1336,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1327,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1332,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1328,"component":118,"meta_info":1329,"meta_title":7,"block_image":1330,"cover_image":1331,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":730,"content":1341},[1342,1355,1359,1372,1376,1380,1392,1396,1400,1404,1421,1425,1429,1433,1449,1453,1458,1471,1475,1485,1497,1502],{"type":733,"content":1343},[1344,1346,1353],{"text":1345,"type":737},"FightCamp Trainer ",{"text":1347,"type":737,"marks":1348},"Coach PJ",[1349],{"type":746,"attrs":1350},{"href":1351,"uuid":48,"anchor":48,"custom":1352,"target":749,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1354,"type":737}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":733,"content":1356},[1357],{"text":1358,"type":737},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":899,"attrs":1360},{"id":1361,"body":1362},"d975e679-f879-4a04-b019-c5eb66b48e99",[1363],{"_uid":1364,"link":1365,"image":1367,"title":1369,"component":1371},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1366,"linktype":13,"fieldtype":14,"cached_url":1366},"https://youtu.be/G-4nuJefUcE",{"id":1368,"alt":1369,"name":7,"focus":48,"title":1369,"filename":1370,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":757,"attrs":1373,"content":1374},{"level":963},[1375],{"text":1307,"type":737},{"type":733,"content":1377},[1378],{"text":1379,"type":737},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":899,"attrs":1381},{"id":1382,"body":1383},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1384],{"url":1385,"_uid":1386,"image":1387,"component":911,"copyright_details":1391},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1388,"alt":1389,"name":7,"focus":48,"title":1389,"filename":1390,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":733,"content":1393},[1394],{"text":1395,"type":737},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":757,"attrs":1397,"content":1398},{"level":963},[1399],{"text":1311,"type":737},{"type":733,"content":1401},[1402],{"text":1403,"type":737},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":899,"attrs":1405},{"id":1382,"body":1406},[1407],{"url":1408,"_uid":1409,"image":1410,"component":911,"copyright_details":1414},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1411,"alt":1412,"name":7,"focus":48,"title":1412,"filename":1413,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1415],{"_uid":1416,"link":1417,"title":1419,"component":1420},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1418,"linktype":13,"fieldtype":14,"cached_url":1418},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":733,"content":1422},[1423],{"text":1424,"type":737},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":757,"attrs":1426,"content":1427},{"level":963},[1428],{"text":1315,"type":737},{"type":733,"content":1430},[1431],{"text":1432,"type":737},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":899,"attrs":1434},{"id":1382,"body":1435},[1436],{"url":1437,"_uid":1438,"image":1439,"component":911,"copyright_details":1443},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1440,"alt":1441,"name":7,"focus":48,"title":1441,"filename":1442,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1444],{"_uid":1445,"link":1446,"title":1448,"component":1420},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1447,"linktype":13,"fieldtype":14,"cached_url":1447},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":733,"content":1450},[1451],{"text":1452,"type":737},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":757,"attrs":1454,"content":1455},{"level":963},[1456],{"text":1457,"type":737},"Levels & Abilities",{"type":733,"content":1459},[1460,1462,1469],{"text":1461,"type":737},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1463,"type":737,"marks":1464},"sweet science",[1465],{"type":746,"attrs":1466},{"href":1467,"uuid":48,"anchor":48,"custom":1468,"target":749,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1470,"type":737},". ",{"type":757,"attrs":1472,"content":1473},{"level":963},[1474],{"text":1323,"type":737},{"type":899,"attrs":1476},{"id":1382,"body":1477},[1478],{"url":1479,"_uid":1480,"image":1481,"component":911,"copyright_details":1484},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1482,"alt":1389,"name":7,"focus":48,"title":1389,"filename":1483,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":733,"content":1486},[1487,1489,1495],{"text":1488,"type":737},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1490,"type":737,"marks":1491},"FightCamp app",[1492],{"type":746,"attrs":1493},{"href":859,"uuid":48,"anchor":48,"custom":1494,"target":749,"linktype":13},{},{"text":1496,"type":737},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":757,"attrs":1498,"content":1499},{"level":963},[1500],{"text":1501,"type":737},"Train Like a Fighter",{"type":733,"content":1503},[1504,1506,1511],{"text":1505,"type":737},"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":976,"type":737,"marks":1507},[1508],{"type":746,"attrs":1509},{"href":1262,"uuid":48,"anchor":48,"custom":1510,"target":749,"linktype":13},{},{"text":1512,"type":737}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1514,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1519,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1520,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1515,"component":118,"meta_info":1516,"meta_title":7,"block_image":1517,"cover_image":1518,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1523,"title":1295,"plugin":43,"description":1524},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1526,"alt":1295,"name":7,"focus":48,"title":1295,"filename":1527,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1042],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1537,"created_at":1538,"published_at":1539,"updated_at":1540,"id":1541,"uuid":1542,"content":1543,"slug":1852,"full_slug":1853,"sort_by_date":48,"position":1854,"tag_list":1855,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":1856,"first_published_at":1539,"release_id":48,"lang":60,"path":1046,"alternates":1857,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1544,"faqs":1545,"title":1537,"topic":1578,"author":712,"content":1593,"category":1834,"schedule":1842,"component":1030,"meta_info":1843,"cover_image":1847,"description":1846,"contributors":1851},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1546,1550,1554,1558,1562,1566,1570,1574],{"_uid":1547,"answer":1548,"question":1549,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1551,"answer":1552,"question":1553,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1555,"answer":1556,"question":1557,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1559,"answer":1560,"question":1561,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1563,"answer":1564,"question":1565,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1567,"answer":1568,"question":1569,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1571,"answer":1572,"question":1573,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1575,"answer":1576,"question":1577,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1579,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1591,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1592,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1580,"component":39,"meta_info":1588,"block_image":1589,"cover_image":1590,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1581,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1586,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1582,"component":118,"meta_info":1583,"meta_title":7,"block_image":1584,"cover_image":1585,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":730,"content":1594},[1595,1615,1619,1623,1628,1632,1644,1664,1668,1678,1681,1686,1697,1717,1722,1732,1759,1764,1774,1786,1791,1817,1821,1830],{"type":733,"content":1596},[1597,1599,1605,1607,1613],{"text":1598,"type":737},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1600,"type":737,"marks":1601},"over two hours each day",[1602],{"type":746,"attrs":1603},{"href":1604,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1606,"type":737}," on social media. The ",{"text":1608,"type":737,"marks":1609},"CDC",[1610],{"type":746,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1614,"type":737}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":733,"content":1616},[1617],{"text":1618,"type":737},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":733,"content":1620},[1621],{"text":1622,"type":737},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":757,"attrs":1624,"content":1625},{"level":963},[1626],{"text":1627,"type":737},"Benefits of a 30-Minute Boxing Workout",{"type":757,"attrs":1629,"content":1630},{"level":759},[1631],{"text":1557,"type":737},{"type":899,"attrs":1633},{"id":1634,"body":1635},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1636],{"url":1637,"_uid":1638,"image":1639,"component":911,"copyright_details":1643},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1640,"alt":1641,"name":7,"focus":48,"title":1641,"filename":1642,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":733,"content":1645},[1646,1648,1654,1656,1662],{"text":1647,"type":737},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1649,"type":737,"marks":1650},"heavy bag",[1651],{"type":746,"attrs":1652},{"href":1653,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1655,"type":737},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1657,"type":737,"marks":1658},"fantastic shape",[1659],{"type":746,"attrs":1660},{"href":1661,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1663,"type":737},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":757,"attrs":1665,"content":1666},{"level":759},[1667],{"text":1561,"type":737},{"type":899,"attrs":1669},{"id":1634,"body":1670},[1671],{"url":1672,"_uid":1673,"image":1674,"component":911,"copyright_details":1677},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1675,"alt":1641,"name":7,"focus":48,"title":1641,"filename":1676,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":733,"content":1679},[1680],{"text":1560,"type":737},{"type":757,"attrs":1682,"content":1683},{"level":759},[1684],{"text":1685,"type":737},"Stress Relief",{"type":899,"attrs":1687},{"id":1634,"body":1688},[1689],{"url":1690,"_uid":1691,"image":1692,"component":911,"copyright_details":1696},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1693,"alt":1694,"name":7,"focus":48,"title":1694,"filename":1695,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":733,"content":1698},[1699,1701,1707,1709,1715],{"text":1700,"type":737},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1702,"type":737,"marks":1703},"unleashing that stress",[1704],{"type":746,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1708,"type":737}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1710,"type":737,"marks":1711},"safe and healthy outlet",[1712],{"type":746,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1716,"type":737}," for anyone who has ever felt the need to just get it all out.",{"type":757,"attrs":1718,"content":1719},{"level":759},[1720],{"text":1721,"type":737},"Mental Wellness",{"type":899,"attrs":1723},{"id":1634,"body":1724},[1725],{"url":1726,"_uid":1727,"image":1728,"component":911,"copyright_details":1731},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1729,"alt":1641,"name":7,"focus":48,"title":1641,"filename":1730,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":733,"content":1733},[1734,1736,1742,1744,1749,1751,1757],{"text":1735,"type":737},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1737,"type":737,"marks":1738},"prevent age-related cognitive decline",[1739],{"type":746,"attrs":1740},{"href":1741,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1743,"type":737},". Studies have also shown that as little as ",{"text":1745,"type":737,"marks":1746},"15 minutes per day",[1747],{"type":746,"attrs":1748},{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1750,"type":737}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1752,"type":737,"marks":1753},"regulate your emotional well-being",[1754],{"type":746,"attrs":1755},{"href":1756,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1758,"type":737}," over time with consistent workouts.",{"type":757,"attrs":1760,"content":1761},{"level":759},[1762],{"text":1763,"type":737},"Convenience",{"type":899,"attrs":1765},{"id":1634,"body":1766},[1767],{"url":1768,"_uid":1769,"image":1770,"component":911,"copyright_details":1773},{"id":7,"url":7,"linktype":905,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1771,"alt":1641,"name":7,"focus":48,"title":1641,"filename":1772,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":733,"content":1775},[1776,1778,1784],{"text":1777,"type":737},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1779,"type":737,"marks":1780},"boxing training at home",[1781],{"type":746,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1785,"type":737},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":757,"attrs":1787,"content":1788},{"level":963},[1789],{"text":1790,"type":737},"30-Minute Throwdown",{"type":733,"content":1792},[1793,1795,1801,1803,1808,1810,1815],{"text":1794,"type":737},"You can start getting all the benefits of ",{"text":1796,"type":737,"marks":1797},"boxing at home",[1798],{"type":746,"attrs":1799},{"href":1800,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1802,"type":737}," with no equipment at all. ",{"text":1804,"type":737,"marks":1805},"Shadowboxing",[1806],{"type":746,"attrs":1807},{"href":787,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1809,"type":737}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1649,"type":737,"marks":1811},[1812],{"type":746,"attrs":1813},{"href":1814,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1816,"type":737}," to your home gym can be life-changing.",{"type":757,"attrs":1818,"content":1819},{"level":963},[1820],{"text":1501,"type":737},{"type":733,"content":1822},[1823,1824,1828],{"text":1505,"type":737},{"text":976,"type":737,"marks":1825},[1826],{"type":746,"attrs":1827},{"href":1262,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1829,"type":737}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":733,"content":1831},[1832],{"text":1833,"type":737},"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":1835,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1840,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1841,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1836,"component":118,"meta_info":1837,"meta_title":7,"block_image":1838,"cover_image":1839,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1844,"title":1845,"plugin":43,"description":1846},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1848,"alt":1849,"name":7,"focus":48,"title":1849,"filename":1850,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1042],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1859,"created_at":1860,"published_at":1861,"updated_at":1862,"id":1863,"uuid":1864,"content":1865,"slug":2027,"full_slug":2028,"sort_by_date":48,"position":2029,"tag_list":2030,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":2031,"first_published_at":2032,"release_id":48,"lang":60,"path":1046,"alternates":2033,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1866,"faqs":1867,"title":1859,"topic":1884,"author":1899,"content":1900,"category":2009,"schedule":2017,"component":1030,"meta_info":2018,"cover_image":2022,"description":2025,"contributors":2026},"af46e437-bfbd-4a28-91a2-df5259454628",[1868,1872,1876,1880],{"_uid":1869,"answer":1870,"question":1871,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1873,"answer":1874,"question":1875,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1877,"answer":1878,"question":1879,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1881,"answer":1882,"question":1883,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1885,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1897,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1898,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1886,"component":39,"meta_info":1894,"block_image":1895,"cover_image":1896,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1887,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1892,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1893,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1888,"component":118,"meta_info":1889,"meta_title":7,"block_image":1890,"cover_image":1891,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":730,"content":1901},[1902,1915,1920,1924,1929,1933,1947,1952,1965,1970,1974,1987,1991,1995,2005],{"type":733,"content":1903},[1904,1906,1913],{"text":1905,"type":737},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1907,"type":737,"marks":1908},"Strength training",[1909],{"type":746,"attrs":1910},{"href":1911,"uuid":48,"anchor":48,"custom":1912,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1914,"type":737}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":757,"attrs":1916,"content":1917},{"level":963},[1918],{"text":1919,"type":737},"Why do Boxers Train Their Neck?",{"type":733,"content":1921},[1922],{"text":1923,"type":737},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":757,"attrs":1925,"content":1926},{"level":963},[1927],{"text":1928,"type":737},"How do Boxers Strength Train Their Neck?",{"type":733,"content":1930},[1931],{"text":1932,"type":737},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":1114,"content":1934},[1935,1941],{"type":1117,"content":1936},[1937],{"type":733,"content":1938},[1939],{"text":1940,"type":737},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1117,"content":1942},[1943],{"type":733,"content":1944},[1945],{"text":1946,"type":737},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":757,"attrs":1948,"content":1949},{"level":963},[1950],{"text":1951,"type":737},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":733,"content":1953},[1954,1956,1963],{"text":1955,"type":737},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1957,"type":737,"marks":1958},"injury",[1959],{"type":746,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"custom":1962,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1964,"type":737}," occurring.",{"type":757,"attrs":1966,"content":1967},{"level":963},[1968],{"text":1969,"type":737},"How Often Should Boxers Train Their Neck?",{"type":733,"content":1971},[1972],{"text":1973,"type":737},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":899,"attrs":1975},{"id":1976,"body":1977},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1978],{"_uid":1979,"text":1980,"image":1981,"author":1985,"component":1986},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1982,"alt":1983,"name":7,"focus":7,"title":1983,"filename":1984,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":733,"content":1988},[1989],{"text":1990,"type":737},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":757,"attrs":1992,"content":1993},{"level":963},[1994],{"text":1501,"type":737},{"type":733,"content":1996},[1997,1998,2003],{"text":1505,"type":737},{"text":976,"type":737,"marks":1999},[2000],{"type":746,"attrs":2001},{"href":1262,"uuid":48,"anchor":48,"custom":2002,"target":749,"linktype":13},{},{"text":2004,"type":737}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":733,"content":2006},[2007],{"text":2008,"type":737},"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":2010,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2015,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2016,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2011,"component":118,"meta_info":2012,"meta_title":7,"block_image":2013,"cover_image":2014,"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":2019,"title":2020,"plugin":43,"description":2021},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2023,"alt":1983,"name":7,"focus":7,"title":1983,"filename":2024,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1042],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2035,"created_at":2036,"published_at":2037,"updated_at":2038,"id":2039,"uuid":2040,"content":2041,"slug":2312,"full_slug":2313,"sort_by_date":48,"position":2314,"tag_list":2315,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":2316,"first_published_at":2317,"release_id":48,"lang":60,"path":1046,"alternates":2318,"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":2042,"faqs":2043,"title":2035,"topic":2060,"author":1899,"content":2075,"category":2293,"schedule":2301,"component":1030,"meta_info":2302,"cover_image":2306,"description":2310,"contributors":2311},"0970fa5a-5687-49ba-9c33-b7285372264c",[2044,2048,2052,2056],{"_uid":2045,"answer":2046,"question":2047,"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":2049,"answer":2050,"question":2051,"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":2053,"answer":2054,"question":2055,"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":2057,"answer":2058,"question":2059,"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":2061,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2073,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2062,"component":39,"meta_info":2070,"block_image":2071,"cover_image":2072,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2063,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2068,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2069,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2064,"component":118,"meta_info":2065,"meta_title":7,"block_image":2066,"cover_image":2067,"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},[],[],{"type":730,"content":2076},[2077,2082,2102,2107,2112,2116,2148,2152,2157,2167,2187,2191,2196,2200,2226,2230,2256,2260,2265,2277,2281,2290],{"type":757,"attrs":2078,"content":2079},{"level":963},[2080],{"text":2081,"type":737},"How to Get Better Head Movement in Boxing",{"type":733,"content":2083},[2084,2086,2093,2095,2100],{"text":2085,"type":737},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2087,"type":737,"marks":2088},"movements",[2089],{"type":746,"attrs":2090},{"href":2091,"uuid":48,"anchor":48,"custom":2092,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2094,"type":737}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2096,"type":737,"marks":2097},"employ",[2098],{"type":2099},"italic",{"text":2101,"type":737}," 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":757,"attrs":2103,"content":2104},{"level":963},[2105],{"text":2106,"type":737},"3 Boxing Head Movement Drills",{"type":757,"attrs":2108,"content":2109},{"level":759},[2110],{"text":2111,"type":737},"The 5 Point Pivot Drill",{"type":733,"content":2113},[2114],{"text":2115,"type":737},"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":1114,"content":2117},[2118,2124,2130,2136,2142],{"type":1117,"content":2119},[2120],{"type":733,"content":2121},[2122],{"text":2123,"type":737},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1117,"content":2125},[2126],{"type":733,"content":2127},[2128],{"text":2129,"type":737},"Weave under to the other side (to avoid hooks)",{"type":1117,"content":2131},[2132],{"type":733,"content":2133},[2134],{"text":2135,"type":737},"Pull back/sway (good for avoiding uppercuts)",{"type":1117,"content":2137},[2138],{"type":733,"content":2139},[2140],{"text":2141,"type":737},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1117,"content":2143},[2144],{"type":733,"content":2145},[2146],{"text":2147,"type":737},"Throw a punch (it's important that defense and offense are fluid) ",{"type":733,"content":2149},[2150],{"text":2151,"type":737},"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":757,"attrs":2153,"content":2154},{"level":759},[2155],{"text":2156,"type":737},"Frame and Shoot Drill",{"type":733,"content":2158},[2159,2161,2165],{"text":2160,"type":737},"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":2162,"type":737,"marks":2163},"will",[2164],{"type":2099},{"text":2166,"type":737}," 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":1114,"content":2168},[2169,2175,2181],{"type":1117,"content":2170},[2171],{"type":733,"content":2172},[2173],{"text":2174,"type":737},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1117,"content":2176},[2177],{"type":733,"content":2178},[2179],{"text":2180,"type":737},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1117,"content":2182},[2183],{"type":733,"content":2184},[2185],{"text":2186,"type":737},"Once you know what feels best, throw a punch from that position. ",{"type":733,"content":2188},[2189],{"text":2190,"type":737},"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":757,"attrs":2192,"content":2193},{"level":759},[2194],{"text":2195,"type":737},"The Line Drill",{"type":733,"content":2197},[2198],{"text":2199,"type":737},"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":1114,"content":2201},[2202,2208,2214,2220],{"type":1117,"content":2203},[2204],{"type":733,"content":2205},[2206],{"text":2207,"type":737},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1117,"content":2209},[2210],{"type":733,"content":2211},[2212],{"text":2213,"type":737}," 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":1117,"content":2215},[2216],{"type":733,"content":2217},[2218],{"text":2219,"type":737},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1117,"content":2221},[2222],{"type":733,"content":2223},[2224],{"text":2225,"type":737},"Repeat step 1",{"type":733,"content":2227},[2228],{"text":2229,"type":737},"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":1114,"content":2231},[2232,2238,2244,2250],{"type":1117,"content":2233},[2234],{"type":733,"content":2235},[2236],{"text":2237,"type":737},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1117,"content":2239},[2240],{"type":733,"content":2241},[2242],{"text":2243,"type":737},"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":1117,"content":2245},[2246],{"type":733,"content":2247},[2248],{"text":2249,"type":737},"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":1117,"content":2251},[2252],{"type":733,"content":2253},[2254],{"text":2255,"type":737},"Return to neutral and repeat the sequence",{"type":733,"content":2257},[2258],{"text":2259,"type":737},"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":757,"attrs":2261,"content":2262},{"level":963},[2263],{"text":2264,"type":737},"Keep Your Head Moving",{"type":733,"content":2266},[2267,2269,2275],{"text":2268,"type":737},"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":2087,"type":737,"marks":2270},[2271],{"type":746,"attrs":2272},{"href":2273,"uuid":48,"anchor":48,"custom":2274,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2276,"type":737}," 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":757,"attrs":2278,"content":2279},{"level":963},[2280],{"text":1501,"type":737},{"type":733,"content":2282},[2283,2284,2289],{"text":1505,"type":737},{"text":976,"type":737,"marks":2285},[2286],{"type":746,"attrs":2287},{"href":1262,"uuid":48,"anchor":48,"custom":2288,"target":749,"linktype":13},{},{"text":1829,"type":737},{"type":733,"content":2291},[2292],{"text":2008,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2294,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2299,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2300,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2295,"component":118,"meta_info":2296,"meta_title":7,"block_image":2297,"cover_image":2298,"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":2303,"title":2304,"plugin":43,"description":2305},"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":2307,"alt":2308,"name":7,"focus":7,"title":2308,"filename":2309,"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,[1042],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2320,"created_at":2321,"published_at":2322,"updated_at":2323,"id":2324,"uuid":2325,"content":2326,"slug":2659,"full_slug":2660,"sort_by_date":48,"position":2661,"tag_list":2662,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":2663,"first_published_at":2664,"release_id":48,"lang":60,"path":1046,"alternates":2665,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2327,"faqs":2328,"title":2320,"topic":2341,"author":2356,"content":2357,"category":2640,"schedule":2648,"component":1030,"meta_info":2649,"cover_image":2653,"description":2657,"contributors":2658},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2329,2333,2337],{"_uid":2330,"answer":2331,"question":2332,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2334,"answer":2335,"question":2336,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2338,"answer":2339,"question":2340,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2342,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2354,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2343,"component":39,"meta_info":2351,"block_image":2352,"cover_image":2353,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2344,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2349,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2345,"component":118,"meta_info":2346,"meta_title":7,"block_image":2347,"cover_image":2348,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":730,"content":2358},[2359,2373,2377,2389,2394,2399,2429,2434,2461,2466,2488,2493,2515,2520,2542,2547,2574,2579,2595,2599,2623,2627,2637],{"type":733,"content":2360},[2361,2363,2371],{"text":2362,"type":737},"Post-workout ",{"text":2364,"type":737,"marks":2365},"stretches",[2366,2370],{"type":746,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"custom":2369,"target":749,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1265},{"text":2372,"type":737}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":757,"attrs":2374,"content":2375},{"level":963},[2376],{"text":2332,"type":737},{"type":733,"content":2378},[2379,2387],{"text":2380,"type":737,"marks":2381},"Research",[2382,2386],{"type":746,"attrs":2383},{"href":2384,"uuid":48,"anchor":48,"custom":2385,"target":749,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1265},{"text":2388,"type":737}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":757,"attrs":2390,"content":2391},{"level":963},[2392],{"text":2393,"type":737},"7 Stretches to Help You Recover Post-Workout",{"type":757,"attrs":2395,"content":2396},{"level":759},[2397],{"text":2398,"type":737},"Shoulder Flossing",{"type":2400,"attrs":2401,"content":2404},"ordered_list",{"order":2402},{"order":2403},1,[2405,2411,2417,2423],{"type":1117,"content":2406},[2407],{"type":733,"content":2408},[2409],{"text":2410,"type":737},"Start in a standing position.",{"type":1117,"content":2412},[2413],{"type":733,"content":2414},[2415],{"text":2416,"type":737},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1117,"content":2418},[2419],{"type":733,"content":2420},[2421],{"text":2422,"type":737},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1117,"content":2424},[2425],{"type":733,"content":2426},[2427],{"text":2428,"type":737},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":757,"attrs":2430,"content":2431},{"level":759},[2432],{"text":2433,"type":737},"World's Greatest Stretch ",{"type":2400,"attrs":2435,"content":2436},{"order":2403},[2437,2443,2449,2455],{"type":1117,"content":2438},[2439],{"type":733,"content":2440},[2441],{"text":2442,"type":737},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1117,"content":2444},[2445],{"type":733,"content":2446},[2447],{"text":2448,"type":737},"Next to the left hand, raise the left hand to the sky. ",{"type":1117,"content":2450},[2451],{"type":733,"content":2452},[2453],{"text":2454,"type":737},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1117,"content":2456},[2457],{"type":733,"content":2458},[2459],{"text":2460,"type":737},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":757,"attrs":2462,"content":2463},{"level":759},[2464],{"text":2465,"type":737},"Kneeling Quad/Hip Flexor Stretch",{"type":2400,"attrs":2467,"content":2469},{"order":2468},{"order":2403},[2470,2476,2482],{"type":1117,"content":2471},[2472],{"type":733,"content":2473},[2474],{"text":2475,"type":737},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1117,"content":2477},[2478],{"type":733,"content":2479},[2480],{"text":2481,"type":737},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1117,"content":2483},[2484],{"type":733,"content":2485},[2486],{"text":2487,"type":737},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":757,"attrs":2489,"content":2490},{"level":759},[2491],{"text":2492,"type":737},"Cat/Cow",{"type":2400,"attrs":2494,"content":2496},{"order":2495},{"order":2403},[2497,2503,2509],{"type":1117,"content":2498},[2499],{"type":733,"content":2500},[2501],{"text":2502,"type":737},"Start on all fours, neutral spine. ",{"type":1117,"content":2504},[2505],{"type":733,"content":2506},[2507],{"text":2508,"type":737},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1117,"content":2510},[2511],{"type":733,"content":2512},[2513],{"text":2514,"type":737},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":757,"attrs":2516,"content":2517},{"level":759},[2518],{"text":2519,"type":737},"Thread the Needle",{"type":2400,"attrs":2521,"content":2523},{"order":2522},{"order":2403},[2524,2530,2536],{"type":1117,"content":2525},[2526],{"type":733,"content":2527},[2528],{"text":2529,"type":737},"Start on all fours. ",{"type":1117,"content":2531},[2532],{"type":733,"content":2533},[2534],{"text":2535,"type":737},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1117,"content":2537},[2538],{"type":733,"content":2539},[2540],{"text":2541,"type":737},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":757,"attrs":2543,"content":2544},{"level":759},[2545],{"text":2546,"type":737},"Thread the Needle With a Twist ",{"type":2400,"attrs":2548,"content":2550},{"order":2549},{"order":2403},[2551,2556,2562,2568],{"type":1117,"content":2552},[2553],{"type":733,"content":2554},[2555],{"text":2529,"type":737},{"type":1117,"content":2557},[2558],{"type":733,"content":2559},[2560],{"text":2561,"type":737},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1117,"content":2563},[2564],{"type":733,"content":2565},[2566],{"text":2567,"type":737},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1117,"content":2569},[2570],{"type":733,"content":2571},[2572],{"text":2573,"type":737},"Return to the starting position.",{"type":757,"attrs":2575,"content":2576},{"level":759},[2577],{"text":2578,"type":737},"Scorpion Stretch (Prone) ",{"type":2400,"attrs":2580,"content":2582},{"order":2581},{"order":2403},[2583,2589],{"type":1117,"content":2584},[2585],{"type":733,"content":2586},[2587],{"text":2588,"type":737},"Begin lying down, arms out in T. ",{"type":1117,"content":2590},[2591],{"type":733,"content":2592},[2593],{"text":2594,"type":737},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":757,"attrs":2596,"content":2597},{"level":963},[2598],{"text":2340,"type":737},{"type":733,"content":2600},[2601,2603,2611,2613,2621],{"text":2602,"type":737},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2604,"type":737,"marks":2605},"range of motion improvements",[2606,2610],{"type":746,"attrs":2607},{"href":2608,"uuid":48,"anchor":48,"custom":2609,"target":749,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1265},{"text":2612,"type":737},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2614,"type":737,"marks":2615},"Studies",[2616,2620],{"type":746,"attrs":2617},{"href":2618,"uuid":48,"anchor":48,"custom":2619,"target":749,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1265},{"text":2622,"type":737}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":757,"attrs":2624,"content":2625},{"level":963},[2626],{"text":1501,"type":737},{"type":733,"content":2628},[2629,2630,2636],{"text":1505,"type":737},{"text":976,"type":737,"marks":2631},[2632,2635],{"type":746,"attrs":2633},{"href":1262,"uuid":48,"anchor":48,"custom":2634,"target":749,"linktype":13},{},{"type":1265},{"text":2004,"type":737},{"type":733,"content":2638},[2639],{"text":2008,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2641,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2646,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2647,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2642,"component":118,"meta_info":2643,"meta_title":7,"block_image":2644,"cover_image":2645,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2650,"title":2651,"plugin":43,"description":2652},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2654,"alt":2655,"name":7,"focus":7,"title":2655,"filename":2656,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1042],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1030,"created_at":2667,"published_at":2668,"updated_at":2669,"id":2670,"uuid":2671,"content":2672,"slug":1030,"full_slug":2693,"sort_by_date":48,"position":446,"tag_list":2694,"is_startpage":9,"parent_id":2695,"meta_data":48,"group_id":2696,"first_published_at":2697,"release_id":48,"lang":60,"path":7,"alternates":2698,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2673,"component":2674,"meta_info":2675,"custom_content_list":2677},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2676,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2678,2683,2688],{"_uid":2679,"label":2680,"value":2681,"dev_id":2682,"component":737},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2684,"label":2685,"value":2686,"dev_id":2687,"component":737},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2689,"label":2690,"value":2691,"dev_id":2692,"component":737},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892864027]