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Static posture is how you hold yourself when you are not moving, such as when you are sitting, standing, or sleeping. Knowing what proper posture is and consciously being aware of your own posture takes time and usually some guidance. Proper posture training involves the core muscles, so you are essentially pre-programming all of the muscles in your body to provide stability and produce motion.","What are the two types of posture?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"eb70b3f7-dbbb-441d-9153-1252e269b591","Having good posture means you can draw a straight line from your ear, to your shoulder, hip, knee, and ankle, which places your joints in a “neutral,” stable, and balanced position. The key to good posture is the position of your spine. Your spine has three (3) natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the tops of your shoulders should be over your hips. Check out your current posture with the wall test: Start by finding a wall (preferably without a baseboard) or a door. In a comfortable symmetrical stance, place your heels, butt, shoulders, and back of your head against the wall. Place the back of your palms next to your body in contact with the wall while drawing your shoulders back towards the wall. Relax your gaze on the horizon and breathe normally. If you’re having a hard time keeping your head, shoulders, hips, and heels against the wall without flaring your ribcage, then this article is for you.","What is considered good posture?",{"_uid":676,"answer":677,"question":678,"component":670},"8bb72087-913b-43ca-9aaa-7a4705767fde","There are several benefits of having proper posture that will help you, especially for boxing training. Better breathing, optimal circulation, reduced risk of injury, increased core strength, better motor control, and improved force for throwing punches. Good posture can help prevent muscle strain, overuse disorders, and back and muscular pain. When you have proper posture, you keep your bones and joints in alignment. This decreases the abnormal wearing of joint surfaces, reduces stress on the ligaments holding your spinal joints together, and allows your muscles to work more efficiently.","What are the benefits of having good posture?",{"_uid":680,"answer":681,"question":682,"component":670},"3c94d404-6956-4887-abfa-17a284f580b0","To improve your posture when standing, follow these steps: Stand up straight and tall, align your second and third toe with your knees, keep your shoulders down and back, away from your ears, put your weight mostly on the balls of your feet, keep your head level, let your arms hang down naturally at your sides, keep your feet about shoulder-width apart.","How can I improve my posture when standing?",{"_uid":684,"answer":685,"question":686,"component":670},"1aa520ba-660d-4e1e-aa35-58ec93f802f3","To improve your posture when sitting, follow these steps: Switch sitting positions often, take standing breaks or brief walks around your office or home, gently stretch your muscles every so often to help relieve muscle tension, don't cross your legs; keep your feet on the floor, with your ankles in front of your knees, make sure that your feet touch the floor, or if that's not possible, use a footrest, relax your shoulders – they should not be rounded forward, keep your elbows close to your body – they should be bent between 90 and 120 degrees, make sure that your back is fully supported, and use a back pillow or other back support if your chair does not have a backrest that can support your lower back's curve.","How can I improve my posture when sitting?",{"_uid":688,"answer":689,"question":690,"component":670},"a96da295-e9c9-4911-b0ac-1fb71846531c","Stand upright with your back against the wall, feet shoulder-width apart, and your arms in a cactus position with palms facing out. Keeping your arms pressed into the wall, lower your elbows as far as possible. Hold for a moment, then slide your arms up the wall as high as they will go without losing contact with the wall. When you start to lose contact, bring your arms back to the starting position. Repeat the cycle for 30-60 seconds daily.","How do you do wall slides?",{"_uid":692,"answer":693,"question":694,"component":670},"06636864-81c2-4b88-abdd-052f3f931f7a","Lay on your back with your knees bent, feet flat on the floor, and arms next to your body palms facing the sky. Your head should stay on the ground throughout the movement. On your exhale, press through your feet and raise your hips to the sky, squeezing your glutes and making a straight line from your knees to hips to shoulders. On your inhale, lower your hips slowly and touch the ground with your butt. Repeat this press for 30-60 seconds. Standing Wall Chest Stretch. Stand in a doorway or on the corner of a wall. Bend your right elbow at a 90 degree angle at shoulder height and place your forearm against the wall. Exhale and gently press your weight into the wall until you feel a stretch in your chest. On your inhale, relieve the tension by leaning back. Repeat the cycle with a slow controlled breath for 30-60 seconds on each arm.","How do you do hip presses?",{"_uid":696,"answer":697,"question":698,"component":670},"723fedfc-f75f-4acd-869d-bccf01c9a8e4","Begin on all fours in a tabletop position with your hands under your shoulders, knees under your hips, and a neutral spine. Extend one arm out away from you with your biceps by your ear. Reach your opposite foot/leg away at the same time. While maintaining your neutral spine, try and reach away through your fingers and toes as much as possible to create a long line. Be mindful of your hips wanting to shift, as you resist to help maintain your plank. Repeat on the opposite side. Do this cycle for 30-60 seconds daily.","How do you do bird dog's?",{"_uid":700,"answer":701,"question":702,"component":670},"5e8b8525-b726-4bf9-81d1-92f237b49585","Start on all fours in a tabletop position with your hands under your shoulders, knees under your hips, and a neutral spine. Relax your shoulders and pull them back towards your hips. Inhale (to come to cow pose), raise your chin, and gaze up, while drawing and tilting your pelvis back. Exhale (for cat pose), bring your chin to your chest as you pull your spine toward the sky and tuck your tailbone. Repeat the cycle for 30-60 seconds daily.","How do you do a cat-cow pose?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":704,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":738,"full_slug":739,"sort_by_date":48,"position":740,"tag_list":741,"is_startpage":9,"parent_id":742,"meta_data":48,"group_id":743,"first_published_at":721,"release_id":48,"lang":60,"path":7,"alternates":744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Marc Coronel","2022-04-01T14:09:53.013Z","2022-04-04T16:44:39.482Z","2022-04-04T16:44:39.498Z",120834891,"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"bio":726,"_uid":727,"name":719,"photo":728,"component":731,"social_link_tiktok":732,"social_link_twitter":733,"social_link_website":734,"social_link_youtube":7,"social_link_facebook":735,"social_link_linkedin":736,"social_link_instagram":737,"social_link_pinterest":7},"Marc Coronel is the Co-owner of Energia Fitness and an industry award-winning international consultant, educator, and presenter for people and fitness companies like TRX and Under Armour. He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":729,"alt":719,"name":7,"focus":48,"title":719,"filename":730,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","author","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],65634443,"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],{"type":746,"content":747},"doc",[748,754,758,774,788,803,809,813,817,843,847,852,856,894,904,915,920,925,929,979,983,987,1031,1042,1047,1051,1056,1088,1093,1125,1130,1162,1167,1211,1216,1247,1254,1265,1269,1274],{"type":749,"content":750},"paragraph",[751],{"text":752,"type":753},"Your posture is the relationship between your muscles and your bones, and since muscles move bones, our posture is determined by the balance and stability our core muscles provide. If you have a slouched posture, it is most likely because your daily activities are dominating the balance between your muscles which will change your posture. So while you might be able to stabilize your spine by bracing your core, it might not be beneficial for correct posture. ","text",{"type":749,"content":755},[756],{"text":757,"type":753},"Essentially, posture is how you hold your body. There are two types of posture:",{"type":759,"content":760},"bullet_list",[761,768],{"type":762,"content":763},"list_item",[764],{"type":749,"content":765},[766],{"text":767,"type":753},"Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something. ",{"type":762,"content":769},[770],{"type":749,"content":771},[772],{"text":773,"type":753},"Static posture is how you hold yourself when you are not moving, such as when you are sitting, standing, or sleeping.",{"type":749,"content":775},[776,778,786],{"text":777,"type":753},"Knowing what proper posture is and consciously being aware of your own posture takes time and usually some guidance. Proper posture training involves the ",{"text":779,"type":753,"marks":780},"core muscles",[781],{"type":782,"attrs":783},"link",{"href":784,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://link.springer.com/article/10.2165/00007256-200636030-00001","_blank",{"text":787,"type":753},", so you are essentially pre-programming all of the muscles in your body to provide stability and produce motion.",{"type":789,"attrs":790},"blok",{"id":791,"body":792},"25317e92-ffcb-4c52-85ac-2dc1f876c790",[793],{"url":794,"_uid":796,"image":797,"component":801,"copyright_details":802},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"story","i-11400742-c704-4f14-bb51-64e6689c1a60",{"id":798,"alt":799,"name":7,"focus":48,"title":799,"filename":800,"copyright":7,"fieldtype":50},4958027,"Dynamic Posture","https://a.storyblok.com/f/115220/1100x1100/7ea9d9b997/walking_posture.png","content_image",[],{"type":804,"attrs":805,"content":807},"heading",{"level":806},2,[808],{"text":674,"type":753},{"type":749,"content":810},[811],{"text":812,"type":753},"Having good posture means you can draw a straight line from your ear, to your shoulder, hip, knee, and ankle, which places your joints in a “neutral,” stable, and balanced position. The key to good posture is the position of your spine. Your spine has three (3) natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the tops of your shoulders should be over your hips. ",{"type":749,"content":814},[815],{"text":816,"type":753},"Check out your current posture with the wall test:",{"type":759,"content":818},[819,825,831,837],{"type":762,"content":820},[821],{"type":749,"content":822},[823],{"text":824,"type":753},"Start by finding a wall (preferably without a baseboard) or a door",{"type":762,"content":826},[827],{"type":749,"content":828},[829],{"text":830,"type":753},"In a comfortable symmetrical stance, place your heels, butt, shoulders, and back of your head against the wall",{"type":762,"content":832},[833],{"type":749,"content":834},[835],{"text":836,"type":753},"Place the back of your palms next to your body in contact with the wall while drawing your shoulders back towards the wall",{"type":762,"content":838},[839],{"type":749,"content":840},[841],{"text":842,"type":753},"Relax your gaze on the horizon and breathe normally",{"type":749,"content":844},[845],{"text":846,"type":753},"If you’re having a hard time keeping your head, shoulders, hips, and heels against the wall without flaring your ribcage, then this article is for you.",{"type":804,"attrs":848,"content":849},{"level":806},[850],{"text":851,"type":753},"Benefits of good posture",{"type":749,"content":853},[854],{"text":855,"type":753},"There are several benefits of having proper posture that will help you, especially for boxing training.",{"type":759,"content":857},[858,864,870,876,882,888],{"type":762,"content":859},[860],{"type":749,"content":861},[862],{"text":863,"type":753},"Better breathing ",{"type":762,"content":865},[866],{"type":749,"content":867},[868],{"text":869,"type":753},"Optimal circulation",{"type":762,"content":871},[872],{"type":749,"content":873},[874],{"text":875,"type":753},"Reduced risk of injury",{"type":762,"content":877},[878],{"type":749,"content":879},[880],{"text":881,"type":753},"Increased core strength",{"type":762,"content":883},[884],{"type":749,"content":885},[886],{"text":887,"type":753},"Better motor control",{"type":762,"content":889},[890],{"type":749,"content":891},[892],{"text":893,"type":753},"Improved force for throwing punches",{"type":749,"content":895},[896,902],{"text":897,"type":753,"marks":898},"Good posture",[899],{"type":782,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://ehs.stanford.edu/subtopic/postural-awareness",{"text":903,"type":753}," can help prevent muscle strain, overuse disorders, and back and muscular pain. When you have proper posture, you keep your bones and joints in alignment. This decreases the abnormal wearing of joint surfaces, reduces stress on the ligaments holding your spinal joints together, and allows your muscles to work more efficiently.",{"type":789,"attrs":905},{"id":791,"body":906},[907],{"url":908,"_uid":909,"image":910,"component":801,"copyright_details":914},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-d825f642-7be5-462b-b71e-b656d1980436",{"id":911,"alt":912,"name":7,"focus":48,"title":912,"filename":913,"copyright":7,"fieldtype":50},4958038,"Boxing Posture","https://a.storyblok.com/f/115220/1100x1100/5c86d6ea84/boxing-posture.png",[],{"type":804,"attrs":916,"content":917},{"level":806},[918],{"text":919,"type":753},"Tips to improve your posture",{"type":804,"attrs":921,"content":923},{"level":922},3,[924],{"text":686,"type":753},{"type":749,"content":926},[927],{"text":928,"type":753},"To improve your posture when sitting, follow these steps:",{"type":759,"content":930},[931,937,943,949,955,961,967,973],{"type":762,"content":932},[933],{"type":749,"content":934},[935],{"text":936,"type":753},"Switch sitting positions often",{"type":762,"content":938},[939],{"type":749,"content":940},[941],{"text":942,"type":753},"Take standing breaks or brief walks around your office or home",{"type":762,"content":944},[945],{"type":749,"content":946},[947],{"text":948,"type":753},"Gently stretch your muscles every so often to help relieve muscle tension",{"type":762,"content":950},[951],{"type":749,"content":952},[953],{"text":954,"type":753},"Don't cross your legs; keep your feet on the floor, with your ankles in front of your knees",{"type":762,"content":956},[957],{"type":749,"content":958},[959],{"text":960,"type":753},"Make sure that your feet touch the floor, or if that's not possible, use a footrest",{"type":762,"content":962},[963],{"type":749,"content":964},[965],{"text":966,"type":753},"Relax your shoulders – they should not be rounded forward",{"type":762,"content":968},[969],{"type":749,"content":970},[971],{"text":972,"type":753},"Keep your elbows close to your body – they should be bent between 90 and 120 degrees",{"type":762,"content":974},[975],{"type":749,"content":976},[977],{"text":978,"type":753},"Make sure that your back is fully supported, and use a back pillow or other back support if your chair does not have a backrest that can support your lower back's curve",{"type":804,"attrs":980,"content":981},{"level":922},[982],{"text":682,"type":753},{"type":749,"content":984},[985],{"text":986,"type":753},"To improve your posture when standing, follow these steps:",{"type":759,"content":988},[989,995,1001,1007,1013,1019,1025],{"type":762,"content":990},[991],{"type":749,"content":992},[993],{"text":994,"type":753},"Stand up straight and tall",{"type":762,"content":996},[997],{"type":749,"content":998},[999],{"text":1000,"type":753},"Align your second and third toe with your knees",{"type":762,"content":1002},[1003],{"type":749,"content":1004},[1005],{"text":1006,"type":753},"Keep your shoulders down and back, away from your ears",{"type":762,"content":1008},[1009],{"type":749,"content":1010},[1011],{"text":1012,"type":753},"Put your weight mostly on the balls of your feet",{"type":762,"content":1014},[1015],{"type":749,"content":1016},[1017],{"text":1018,"type":753},"Keep your head level ",{"type":762,"content":1020},[1021],{"type":749,"content":1022},[1023],{"text":1024,"type":753},"Let your arms hang down naturally at your sides",{"type":762,"content":1026},[1027],{"type":749,"content":1028},[1029],{"text":1030,"type":753},"Keep your feet about shoulder-width apart",{"type":789,"attrs":1032},{"id":791,"body":1033},[1034],{"url":1035,"_uid":1036,"image":1037,"component":801,"copyright_details":1041},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-e52ce397-f2a8-4674-96b4-5ccaeda05631",{"id":1038,"alt":1039,"name":7,"focus":48,"title":1039,"filename":1040,"copyright":7,"fieldtype":50},4958154,"Standing Posture","https://a.storyblok.com/f/115220/1100x1100/7e35a2af60/standing_posture.png",[],{"type":804,"attrs":1043,"content":1044},{"level":806},[1045],{"text":1046,"type":753},"Exercises to improve the muscles associated with good posture",{"type":749,"content":1048},[1049],{"text":1050,"type":753},"Now that you know what good posture is and how you can maintain good posture when standing and sitting, here are some exercises you can do to improve and strengthen your muscles and attain better posture.",{"type":804,"attrs":1052,"content":1053},{"level":922},[1054],{"text":1055,"type":753},"Wall Slides",{"type":759,"content":1057},[1058,1064,1070,1076,1082],{"type":762,"content":1059},[1060],{"type":749,"content":1061},[1062],{"text":1063,"type":753},"Stand upright with your back against the wall, feet shoulder-width apart, and your arms in a cactus position with palms facing out",{"type":762,"content":1065},[1066],{"type":749,"content":1067},[1068],{"text":1069,"type":753},"Keeping your arms pressed into the wall, lower your elbows as far as possible",{"type":762,"content":1071},[1072],{"type":749,"content":1073},[1074],{"text":1075,"type":753},"Hold for a moment, then slide your arms up the wall as high as they will go without losing contact with the wall",{"type":762,"content":1077},[1078],{"type":749,"content":1079},[1080],{"text":1081,"type":753},"When you start to lose contact, bring your arms back to the starting position",{"type":762,"content":1083},[1084],{"type":749,"content":1085},[1086],{"text":1087,"type":753},"Repeat the cycle for 30-60 seconds daily",{"type":804,"attrs":1089,"content":1090},{"level":922},[1091],{"text":1092,"type":753},"Hip Press",{"type":759,"content":1094},[1095,1101,1107,1113,1119],{"type":762,"content":1096},[1097],{"type":749,"content":1098},[1099],{"text":1100,"type":753},"Lay on your back with your knees bent, feet flat on the floor, and arms next to your body palms facing the sky",{"type":762,"content":1102},[1103],{"type":749,"content":1104},[1105],{"text":1106,"type":753},"Your head should stay on the ground throughout the movement",{"type":762,"content":1108},[1109],{"type":749,"content":1110},[1111],{"text":1112,"type":753},"On your exhale, press through your feet and raise your hips to the sky, squeezing your glutes and making a straight line from your knees to hips to shoulders",{"type":762,"content":1114},[1115],{"type":749,"content":1116},[1117],{"text":1118,"type":753},"On your inhale, lower your hips slowly and touch the ground with your butt",{"type":762,"content":1120},[1121],{"type":749,"content":1122},[1123],{"text":1124,"type":753},"Repeat this press for 30-60 seconds",{"type":804,"attrs":1126,"content":1127},{"level":922},[1128],{"text":1129,"type":753},"Standing Wall Chest Stretch",{"type":759,"content":1131},[1132,1138,1144,1150,1156],{"type":762,"content":1133},[1134],{"type":749,"content":1135},[1136],{"text":1137,"type":753},"Stand in a doorway or on the corner of a wall",{"type":762,"content":1139},[1140],{"type":749,"content":1141},[1142],{"text":1143,"type":753},"Bend your right elbow at a 90 degree angle at shoulder height and place your forearm against the wall",{"type":762,"content":1145},[1146],{"type":749,"content":1147},[1148],{"text":1149,"type":753},"Exhale and gently press your weight into the wall until you feel a stretch in your chest",{"type":762,"content":1151},[1152],{"type":749,"content":1153},[1154],{"text":1155,"type":753},"On your inhale, relieve the tension by leaning back ",{"type":762,"content":1157},[1158],{"type":749,"content":1159},[1160],{"text":1161,"type":753},"Repeat the cycle with a slow controlled breath for 30-60 seconds on each arm",{"type":804,"attrs":1163,"content":1164},{"level":922},[1165],{"text":1166,"type":753},"Bird Dog",{"type":759,"content":1168},[1169,1175,1181,1187,1193,1199,1205],{"type":762,"content":1170},[1171],{"type":749,"content":1172},[1173],{"text":1174,"type":753},"Begin on all fours in tabletop position with your hands under your shoulders, knees under your hips, and a neutral spine",{"type":762,"content":1176},[1177],{"type":749,"content":1178},[1179],{"text":1180,"type":753},"Extend one arm out away from you with your biceps by your ear",{"type":762,"content":1182},[1183],{"type":749,"content":1184},[1185],{"text":1186,"type":753},"Reach your opposite foot/leg away at the same time",{"type":762,"content":1188},[1189],{"type":749,"content":1190},[1191],{"text":1192,"type":753},"While maintaining your neutral spine, try and reach away through your fingers and toes as much as possible to create a long line",{"type":762,"content":1194},[1195],{"type":749,"content":1196},[1197],{"text":1198,"type":753},"Be mindful of your hips wanting to shift, as you resist to help maintain your plank",{"type":762,"content":1200},[1201],{"type":749,"content":1202},[1203],{"text":1204,"type":753},"Repeat on the opposite side",{"type":762,"content":1206},[1207],{"type":749,"content":1208},[1209],{"text":1210,"type":753},"Do this cycle for 30-60 seconds daily ",{"type":804,"attrs":1212,"content":1213},{"level":922},[1214],{"text":1215,"type":753},"Cat-Cow",{"type":759,"content":1217},[1218,1224,1230,1236,1242],{"type":762,"content":1219},[1220],{"type":749,"content":1221},[1222],{"text":1223,"type":753},"Start on all fours in a tabletop position with your hands under your shoulders, knees under your hips, and a neutral spine",{"type":762,"content":1225},[1226],{"type":749,"content":1227},[1228],{"text":1229,"type":753},"Relax your shoulders and pull them back towards your hips",{"type":762,"content":1231},[1232],{"type":749,"content":1233},[1234],{"text":1235,"type":753},"Inhale (to come to cow pose), raise your chin, and gaze up, while drawing and tilting your pelvis back",{"type":762,"content":1237},[1238],{"type":749,"content":1239},[1240],{"text":1241,"type":753},"Exhale (for cat pose), bring your chin to your chest as you pull your spine toward the sky and tuck your tailbone",{"type":762,"content":1243},[1244],{"type":749,"content":1245},[1246],{"text":1087,"type":753},{"type":804,"attrs":1248,"content":1249},{"level":806},[1250,1252],{"text":1251,"type":753},"Keep It Straight",{"type":1253},"hard_break",{"type":789,"attrs":1255},{"id":791,"body":1256},[1257],{"url":1258,"_uid":1259,"image":1260,"component":801,"copyright_details":1264},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-e5b86dd3-bc55-44b9-b2f0-b7faa65fa9dd",{"id":1261,"alt":1262,"name":7,"focus":48,"title":1262,"filename":1263,"copyright":7,"fieldtype":50},4958426,"Static Posture","https://a.storyblok.com/f/115220/1100x1100/78caea856e/static_posture.png",[],{"type":749,"content":1266},[1267],{"text":1268,"type":753},"It takes attention and intention to change back to a proper posture. It may seem tedious at first, but it will feel more natural over time. Start by paying attention to how you sit and how you stand. Try to implement at least three out of the five of the suggested exercises every day and you will surely notice a change in how you breathe, train, and feel.",{"type":804,"attrs":1270,"content":1271},{"level":806},[1272],{"text":1273,"type":753},"Train Like a Fighter",{"type":749,"content":1275},[1276,1278,1284],{"text":1277,"type":753},"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":1279,"type":753,"marks":1280},"FightCamp",[1281],{"type":782,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1285,"type":753}," 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":1287,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1292,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1293,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1288,"component":118,"meta_info":1289,"meta_title":7,"block_image":1290,"cover_image":1291,"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},[],[],"2022-06-21 00:00","article",{"_uid":1297,"title":657,"plugin":43,"description":1298},"47c170ca-1169-4171-be74-c6022800f32a","How you stand, sit, and move is essential for everything you do. Train your core muscles to maintain proper posture for boxing and everyday life.\n",{"id":1300,"alt":657,"name":7,"focus":48,"title":657,"filename":1301,"copyright":7,"fieldtype":50},4958049,"https://a.storyblok.com/f/115220/2400x990/0bff6e978c/the-importance-of-posture-for-boxing.png","How you stand, sit, and move is essential for everything you do. Train your core muscles to maintain proper posture for boxing and everyday life.",[],"the-importance-of-posture-for-boxing","blogs/the-importance-of-posture-for-boxing",-4720,[1308],"featured",60887917,"8e4b5fc3-0ae6-4634-9dfc-325328bd9f05","2022-06-22T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1315],[1316,1560,1884,2063,2302,2646],{"name":1317,"created_at":1318,"published_at":1319,"updated_at":1320,"id":1321,"uuid":1322,"content":1323,"slug":1553,"full_slug":1554,"sort_by_date":48,"position":1555,"tag_list":1556,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":1557,"first_published_at":1558,"release_id":48,"lang":60,"path":1312,"alternates":1559,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1324,"faqs":1325,"title":1317,"topic":1338,"author":724,"content":1353,"category":1534,"schedule":1542,"component":1295,"meta_info":1543,"cover_image":1547,"description":1551,"contributors":1552},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1326,1330,1334],{"_uid":1327,"answer":1328,"question":1329,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1331,"answer":1332,"question":1333,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1335,"answer":1336,"question":1337,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1339,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1351,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1352,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1340,"component":39,"meta_info":1348,"block_image":1349,"cover_image":1350,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1341,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1346,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1347,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1342,"component":118,"meta_info":1343,"meta_title":7,"block_image":1344,"cover_image":1345,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":746,"content":1354},[1355,1359,1363,1367,1371,1386,1434,1448,1453,1477,1511,1515,1519,1530],{"type":804,"attrs":1356,"content":1357},{"level":806},[1358],{"text":1329,"type":753},{"type":749,"content":1360},[1361],{"text":1362,"type":753},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":749,"content":1364},[1365],{"text":1366,"type":753},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":804,"attrs":1368,"content":1369},{"level":806},[1370],{"text":1333,"type":753},{"type":749,"content":1372},[1373,1375,1384],{"text":1374,"type":753},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1376,"type":753,"marks":1377},"National Academy of Sports Medicine",[1378,1382],{"type":782,"attrs":1379},{"href":1380,"uuid":48,"anchor":48,"custom":1381,"target":785,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1383},"underline",{"text":1385,"type":753}," has a few exercise-related symptoms of overtraining:",{"type":1387,"attrs":1388,"content":1391},"ordered_list",{"order":1389},{"order":1390},1,[1392,1398,1404,1410,1416,1422,1428],{"type":762,"content":1393},[1394],{"type":749,"content":1395},[1396],{"text":1397,"type":753},"A plateau or decline in workout performance or progress",{"type":762,"content":1399},[1400],{"type":749,"content":1401},[1402],{"text":1403,"type":753},"A perception of increased exertion during “normal” or “easy” workouts",{"type":762,"content":1405},[1406],{"type":749,"content":1407},[1408],{"text":1409,"type":753},"Excessive sweating or overheating",{"type":762,"content":1411},[1412],{"type":749,"content":1413},[1414],{"text":1415,"type":753},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":762,"content":1417},[1418],{"type":749,"content":1419},[1420],{"text":1421,"type":753},"A lack of feeling “refreshed” after regular rest and recovery",{"type":762,"content":1423},[1424],{"type":749,"content":1425},[1426],{"text":1427,"type":753},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":762,"content":1429},[1430],{"type":749,"content":1431},[1432],{"text":1433,"type":753},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":749,"content":1435},[1436,1438,1446],{"text":1437,"type":753},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1439,"type":753,"marks":1440},"FightCamp App",[1441,1445],{"type":782,"attrs":1442},{"href":1443,"uuid":48,"anchor":48,"custom":1444,"target":785,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1383},{"text":1447,"type":753}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":804,"attrs":1449,"content":1450},{"level":806},[1451],{"text":1452,"type":753},"A Day of Rest",{"type":749,"content":1454},[1455,1457,1465,1467,1475],{"text":1456,"type":753},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1458,"type":753,"marks":1459},"Aaron",[1460,1464],{"type":782,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1383},{"text":1466,"type":753}," and ",{"text":1468,"type":753,"marks":1469},"Flo",[1470,1474],{"type":782,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"custom":1473,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1383},{"text":1476,"type":753},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":749,"content":1478},[1479,1481,1489,1491,1499,1501,1509],{"text":1480,"type":753},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1482,"type":753,"marks":1483},"researchers",[1484,1488],{"type":782,"attrs":1485},{"href":1486,"uuid":48,"anchor":48,"custom":1487,"target":785,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1383},{"text":1490,"type":753}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1492,"type":753,"marks":1493},"FightCamp Trainers",[1494,1498],{"type":782,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1383},{"text":1500,"type":753}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1502,"type":753,"marks":1503},"neurological connections",[1504,1508],{"type":782,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"custom":1507,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1383},{"text":1510,"type":753},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":749,"content":1512},[1513],{"text":1514,"type":753},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":804,"attrs":1516,"content":1517},{"level":806},[1518],{"text":1273,"type":753},{"type":749,"content":1520},[1521,1522,1528],{"text":1277,"type":753},{"text":1279,"type":753,"marks":1523},[1524,1527],{"type":782,"attrs":1525},{"href":1283,"uuid":48,"anchor":48,"custom":1526,"target":785,"linktype":13},{},{"type":1383},{"text":1529,"type":753}," 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":749,"content":1531},[1532],{"text":1533,"type":753},"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":1535,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1540,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1536,"component":118,"meta_info":1537,"meta_title":7,"block_image":1538,"cover_image":1539,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1544,"title":1545,"plugin":43,"description":1546},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1548,"alt":1549,"name":7,"focus":7,"title":1549,"filename":1550,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1308],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1561,"created_at":1562,"published_at":1563,"updated_at":1564,"id":1565,"uuid":1566,"content":1567,"slug":1878,"full_slug":1879,"sort_by_date":48,"position":1880,"tag_list":1881,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":1882,"first_published_at":1563,"release_id":48,"lang":60,"path":1312,"alternates":1883,"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":1568,"faqs":1569,"title":1561,"topic":1602,"author":1617,"content":1618,"category":1860,"schedule":1868,"component":1295,"meta_info":1869,"cover_image":1873,"description":1872,"contributors":1877},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1570,1574,1578,1582,1586,1590,1594,1598],{"_uid":1571,"answer":1572,"question":1573,"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":1575,"answer":1576,"question":1577,"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":1579,"answer":1580,"question":1581,"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":1583,"answer":1584,"question":1585,"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":1587,"answer":1588,"question":1589,"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":1591,"answer":1592,"question":1593,"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":1595,"answer":1596,"question":1597,"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":1599,"answer":1600,"question":1601,"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":1603,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1615,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1616,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1604,"component":39,"meta_info":1612,"block_image":1613,"cover_image":1614,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1605,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1610,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1611,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1606,"component":118,"meta_info":1607,"meta_title":7,"block_image":1608,"cover_image":1609,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":746,"content":1619},[1620,1640,1644,1648,1653,1657,1669,1689,1693,1703,1706,1711,1722,1742,1747,1757,1785,1790,1800,1812,1817,1844,1848,1857],{"type":749,"content":1621},[1622,1624,1630,1632,1638],{"text":1623,"type":753},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1625,"type":753,"marks":1626},"over two hours each day",[1627],{"type":782,"attrs":1628},{"href":1629,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1631,"type":753}," on social media. The ",{"text":1633,"type":753,"marks":1634},"CDC",[1635],{"type":782,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1639,"type":753}," 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":749,"content":1641},[1642],{"text":1643,"type":753},"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":749,"content":1645},[1646],{"text":1647,"type":753},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":804,"attrs":1649,"content":1650},{"level":806},[1651],{"text":1652,"type":753},"Benefits of a 30-Minute Boxing Workout",{"type":804,"attrs":1654,"content":1655},{"level":922},[1656],{"text":1581,"type":753},{"type":789,"attrs":1658},{"id":1659,"body":1660},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1661],{"url":1662,"_uid":1663,"image":1664,"component":801,"copyright_details":1668},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1665,"alt":1666,"name":7,"focus":48,"title":1666,"filename":1667,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":749,"content":1670},[1671,1673,1679,1681,1687],{"text":1672,"type":753},"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":1674,"type":753,"marks":1675},"heavy bag",[1676],{"type":782,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1680,"type":753},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1682,"type":753,"marks":1683},"fantastic shape",[1684],{"type":782,"attrs":1685},{"href":1686,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1688,"type":753},". 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":804,"attrs":1690,"content":1691},{"level":922},[1692],{"text":1585,"type":753},{"type":789,"attrs":1694},{"id":1659,"body":1695},[1696],{"url":1697,"_uid":1698,"image":1699,"component":801,"copyright_details":1702},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1700,"alt":1666,"name":7,"focus":48,"title":1666,"filename":1701,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":749,"content":1704},[1705],{"text":1584,"type":753},{"type":804,"attrs":1707,"content":1708},{"level":922},[1709],{"text":1710,"type":753},"Stress Relief",{"type":789,"attrs":1712},{"id":1659,"body":1713},[1714],{"url":1715,"_uid":1716,"image":1717,"component":801,"copyright_details":1721},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1718,"alt":1719,"name":7,"focus":48,"title":1719,"filename":1720,"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":749,"content":1723},[1724,1726,1732,1734,1740],{"text":1725,"type":753},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1727,"type":753,"marks":1728},"unleashing that stress",[1729],{"type":782,"attrs":1730},{"href":1731,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1733,"type":753}," 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":1735,"type":753,"marks":1736},"safe and healthy outlet",[1737],{"type":782,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1741,"type":753}," for anyone who has ever felt the need to just get it all out.",{"type":804,"attrs":1743,"content":1744},{"level":922},[1745],{"text":1746,"type":753},"Mental Wellness",{"type":789,"attrs":1748},{"id":1659,"body":1749},[1750],{"url":1751,"_uid":1752,"image":1753,"component":801,"copyright_details":1756},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1754,"alt":1666,"name":7,"focus":48,"title":1666,"filename":1755,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":749,"content":1758},[1759,1761,1767,1769,1775,1777,1783],{"text":1760,"type":753},"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":1762,"type":753,"marks":1763},"prevent age-related cognitive decline",[1764],{"type":782,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1768,"type":753},". Studies have also shown that as little as ",{"text":1770,"type":753,"marks":1771},"15 minutes per day",[1772],{"type":782,"attrs":1773},{"href":1774,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1776,"type":753}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1778,"type":753,"marks":1779},"regulate your emotional well-being",[1780],{"type":782,"attrs":1781},{"href":1782,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1784,"type":753}," over time with consistent workouts.",{"type":804,"attrs":1786,"content":1787},{"level":922},[1788],{"text":1789,"type":753},"Convenience",{"type":789,"attrs":1791},{"id":1659,"body":1792},[1793],{"url":1794,"_uid":1795,"image":1796,"component":801,"copyright_details":1799},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1797,"alt":1666,"name":7,"focus":48,"title":1666,"filename":1798,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":749,"content":1801},[1802,1804,1810],{"text":1803,"type":753},"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":1805,"type":753,"marks":1806},"boxing training at home",[1807],{"type":782,"attrs":1808},{"href":1809,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1811,"type":753},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":804,"attrs":1813,"content":1814},{"level":806},[1815],{"text":1816,"type":753},"30-Minute Throwdown",{"type":749,"content":1818},[1819,1821,1827,1829,1835,1837,1842],{"text":1820,"type":753},"You can start getting all the benefits of ",{"text":1822,"type":753,"marks":1823},"boxing at home",[1824],{"type":782,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1828,"type":753}," with no equipment at all. ",{"text":1830,"type":753,"marks":1831},"Shadowboxing",[1832],{"type":782,"attrs":1833},{"href":1834,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1836,"type":753}," 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":1674,"type":753,"marks":1838},[1839],{"type":782,"attrs":1840},{"href":1841,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1843,"type":753}," to your home gym can be life-changing.",{"type":804,"attrs":1845,"content":1846},{"level":806},[1847],{"text":1273,"type":753},{"type":749,"content":1849},[1850,1851,1855],{"text":1277,"type":753},{"text":1279,"type":753,"marks":1852},[1853],{"type":782,"attrs":1854},{"href":1283,"uuid":48,"anchor":48,"target":785,"linktype":13},{"text":1856,"type":753}," 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":749,"content":1858},[1859],{"text":1533,"type":753},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1861,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1866,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1867,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1862,"component":118,"meta_info":1863,"meta_title":7,"block_image":1864,"cover_image":1865,"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":1870,"title":1871,"plugin":43,"description":1872},"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":1874,"alt":1875,"name":7,"focus":48,"title":1875,"filename":1876,"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,[1308],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1885,"created_at":1886,"published_at":1887,"updated_at":1888,"id":1889,"uuid":1890,"content":1891,"slug":2057,"full_slug":2058,"sort_by_date":48,"position":2059,"tag_list":2060,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":2061,"first_published_at":1887,"release_id":48,"lang":60,"path":1312,"alternates":2062,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1892,"faqs":1893,"title":1885,"topic":1902,"author":1917,"content":1918,"category":2038,"schedule":2046,"component":1295,"meta_info":2047,"cover_image":2051,"description":2055,"contributors":2056},"c6387572-343f-40bf-8172-852035367c90",[1894,1898],{"_uid":1895,"answer":1896,"question":1897,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1899,"answer":1900,"question":1901,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1903,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1915,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1916,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1904,"component":39,"meta_info":1912,"block_image":1913,"cover_image":1914,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1905,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1910,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1911,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1906,"component":118,"meta_info":1907,"meta_title":7,"block_image":1908,"cover_image":1909,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":746,"content":1919},[1920,1925,1928,1933,1938,1942,1947,1951,1956,1969,1974,1987,1992,1996,2001,2012,2017,2021,2025,2034],{"type":804,"attrs":1921,"content":1922},{"level":806},[1923],{"text":1924,"type":753},"Boxing Gym Culture",{"type":749,"content":1926},[1927],{"text":1900,"type":753},{"type":804,"attrs":1929,"content":1930},{"level":806},[1931],{"text":1932,"type":753},"What Are the Basic Boxing Gym Rules? ",{"type":804,"attrs":1934,"content":1935},{"level":922},[1936],{"text":1937,"type":753},"Yes Coach, No Coach",{"type":749,"content":1939},[1940],{"text":1941,"type":753},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":804,"attrs":1943,"content":1944},{"level":922},[1945],{"text":1946,"type":753},"Sharing is Caring",{"type":749,"content":1948},[1949],{"text":1950,"type":753},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":804,"attrs":1952,"content":1953},{"level":922},[1954],{"text":1955,"type":753},"Keep it Clean",{"type":749,"content":1957},[1958,1960,1967],{"text":1959,"type":753},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1961,"type":753,"marks":1962},"clean it off.",[1963],{"type":782,"attrs":1964},{"href":1965,"uuid":48,"anchor":48,"custom":1966,"target":785,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1968,"type":753}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":804,"attrs":1970,"content":1971},{"level":922},[1972],{"text":1973,"type":753},"No Killers in Sparring",{"type":749,"content":1975},[1976,1978,1985],{"text":1977,"type":753},"In most boxing gym workouts you will find yourself ",{"text":1979,"type":753,"marks":1980},"sparring",[1981],{"type":782,"attrs":1982},{"href":1983,"uuid":48,"anchor":48,"custom":1984,"target":785,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1986,"type":753},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":804,"attrs":1988,"content":1989},{"level":922},[1990],{"text":1991,"type":753},"Don’t Dump Your Weights",{"type":749,"content":1993},[1994],{"text":1995,"type":753},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":804,"attrs":1997,"content":1998},{"level":922},[1999],{"text":2000,"type":753},"Leave the Weightcut Fighter Alone",{"type":749,"content":2002},[2003,2005,2010],{"text":2004,"type":753},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2006,"type":753,"marks":2007},"leave them alone.",[2008],{"type":2009},"italic",{"text":2011,"type":753}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":804,"attrs":2013,"content":2014},{"level":922},[2015],{"text":2016,"type":753},"The Golden Rule",{"type":749,"content":2018},[2019],{"text":2020,"type":753},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":804,"attrs":2022,"content":2023},{"level":806},[2024],{"text":1273,"type":753},{"type":749,"content":2026},[2027,2028,2033],{"text":1277,"type":753},{"text":1279,"type":753,"marks":2029},[2030],{"type":782,"attrs":2031},{"href":1283,"uuid":48,"anchor":48,"custom":2032,"target":785,"linktype":13},{},{"text":1529,"type":753},{"type":749,"content":2035},[2036],{"text":2037,"type":753},"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":2039,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2040,"component":118,"meta_info":2041,"meta_title":7,"block_image":2042,"cover_image":2043,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2048,"title":2049,"plugin":43,"description":2050},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2052,"alt":2053,"name":7,"focus":7,"title":2053,"filename":2054,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1308],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2064,"created_at":2065,"published_at":2066,"updated_at":2067,"id":2068,"uuid":2069,"content":2070,"slug":2295,"full_slug":2296,"sort_by_date":48,"position":2297,"tag_list":2298,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":2299,"first_published_at":2300,"release_id":48,"lang":60,"path":1312,"alternates":2301,"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":2071,"faqs":2072,"title":2064,"topic":2081,"author":2096,"content":2097,"category":2276,"schedule":2284,"component":1295,"meta_info":2285,"cover_image":2289,"description":2293,"contributors":2294},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2073,2077],{"_uid":2074,"answer":2075,"question":2076,"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":2078,"answer":2079,"question":2080,"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":2082,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2094,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2083,"component":39,"meta_info":2091,"block_image":2092,"cover_image":2093,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2084,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2085,"component":118,"meta_info":2086,"meta_title":7,"block_image":2087,"cover_image":2088,"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":746,"content":2098},[2099,2104,2108,2113,2117,2122,2126,2152,2157,2161,2166,2170,2175,2179,2184,2197,2202,2215,2220,2224,2229,2233,2238,2242,2247,2251,2256,2260,2265],{"type":804,"attrs":2100,"content":2101},{"level":806},[2102],{"text":2103,"type":753},"Staying Safe While Exercising in the Cold",{"type":749,"content":2105},[2106],{"text":2107,"type":753},"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":804,"attrs":2109,"content":2110},{"level":922},[2111],{"text":2112,"type":753},"Watch the Windchill",{"type":749,"content":2114},[2115],{"text":2116,"type":753},"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":804,"attrs":2118,"content":2119},{"level":922},[2120],{"text":2121,"type":753},"Protect Your Extremities",{"type":749,"content":2123},[2124],{"text":2125,"type":753},"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":759,"content":2127},[2128,2134,2140,2146],{"type":762,"content":2129},[2130],{"type":749,"content":2131},[2132],{"text":2133,"type":753},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":762,"content":2135},[2136],{"type":749,"content":2137},[2138],{"text":2139,"type":753},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":762,"content":2141},[2142],{"type":749,"content":2143},[2144],{"text":2145,"type":753},"Wear a hat or headband that covers your ears",{"type":762,"content":2147},[2148],{"type":749,"content":2149},[2150],{"text":2151,"type":753},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":804,"attrs":2153,"content":2154},{"level":922},[2155],{"text":2156,"type":753},"Wear Layers",{"type":749,"content":2158},[2159],{"text":2160,"type":753},"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":804,"attrs":2162,"content":2163},{"level":922},[2164],{"text":2165,"type":753},"Don’t Forget Sunscreen",{"type":749,"content":2167},[2168],{"text":2169,"type":753},"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":804,"attrs":2171,"content":2172},{"level":806},[2173],{"text":2174,"type":753},"Getting Motivated to Workout in the Cold ",{"type":749,"content":2176},[2177],{"text":2178,"type":753},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":804,"attrs":2180,"content":2181},{"level":922},[2182],{"text":2183,"type":753},"Invest in New Activewear",{"type":749,"content":2185},[2186,2188,2195],{"text":2187,"type":753},"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":2189,"type":753,"marks":2190},"new workout gear",[2191],{"type":782,"attrs":2192},{"href":2193,"uuid":48,"anchor":48,"custom":2194,"target":785,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2196,"type":753}," 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":804,"attrs":2198,"content":2199},{"level":922},[2200],{"text":2201,"type":753},"Find a Workout Buddy",{"type":749,"content":2203},[2204,2206,2213],{"text":2205,"type":753},"Accountability! Accountability! Accountability! Finding a ",{"text":2207,"type":753,"marks":2208},"workout buddy",[2209],{"type":782,"attrs":2210},{"href":2211,"uuid":48,"anchor":48,"custom":2212,"target":785,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2214,"type":753}," 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":804,"attrs":2216,"content":2217},{"level":922},[2218],{"text":2219,"type":753},"Benefits of Working Out in the Cold",{"type":749,"content":2221},[2222],{"text":2223,"type":753},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":804,"attrs":2225,"content":2226},{"level":922},[2227],{"text":2228,"type":753},"Combat Seasonal Affective Disorder",{"type":749,"content":2230},[2231],{"text":2232,"type":753},"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":804,"attrs":2234,"content":2235},{"level":922},[2236],{"text":2237,"type":753},"Boost Your Immune System",{"type":749,"content":2239},[2240],{"text":2241,"type":753},"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":804,"attrs":2243,"content":2244},{"level":922},[2245],{"text":2246,"type":753},"Diverse Training Options",{"type":749,"content":2248},[2249],{"text":2250,"type":753},"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":804,"attrs":2252,"content":2253},{"level":922},[2254],{"text":2255,"type":753},"Burn More Calories",{"type":749,"content":2257},[2258],{"text":2259,"type":753},"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":804,"attrs":2261,"content":2262},{"level":806},[2263],{"text":2264,"type":753},"Train Like a Fighter in the Cold",{"type":749,"content":2266},[2267,2269,2275],{"text":2268,"type":753},"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":1279,"type":753,"marks":2270},[2271,2274],{"type":782,"attrs":2272},{"href":1283,"uuid":48,"anchor":48,"custom":2273,"target":785,"linktype":13},{},{"type":1383},{"text":1285,"type":753},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2277,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2282,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2278,"component":118,"meta_info":2279,"meta_title":7,"block_image":2280,"cover_image":2281,"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":2286,"title":2287,"plugin":43,"description":2288},"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":2290,"alt":2291,"name":7,"focus":7,"title":2291,"filename":2292,"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,[1308],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2303,"created_at":2304,"published_at":2305,"updated_at":2306,"id":2307,"uuid":2308,"content":2309,"slug":2639,"full_slug":2640,"sort_by_date":48,"position":2641,"tag_list":2642,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":2643,"first_published_at":2644,"release_id":48,"lang":60,"path":1312,"alternates":2645,"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":2310,"faqs":2311,"title":2303,"topic":2324,"author":724,"content":2339,"category":2620,"schedule":2628,"component":1295,"meta_info":2629,"cover_image":2633,"description":2637,"contributors":2638},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2312,2316,2320],{"_uid":2313,"answer":2314,"question":2315,"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":2317,"answer":2318,"question":2319,"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":2321,"answer":2322,"question":2323,"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":2325,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2337,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2326,"component":39,"meta_info":2334,"block_image":2335,"cover_image":2336,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2327,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2332,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2328,"component":118,"meta_info":2329,"meta_title":7,"block_image":2330,"cover_image":2331,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":746,"content":2340},[2341,2355,2359,2371,2376,2381,2409,2414,2441,2446,2468,2473,2495,2500,2522,2527,2554,2559,2575,2579,2603,2607,2617],{"type":749,"content":2342},[2343,2345,2353],{"text":2344,"type":753},"Post-workout ",{"text":2346,"type":753,"marks":2347},"stretches",[2348,2352],{"type":782,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":785,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1383},{"text":2354,"type":753}," 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":804,"attrs":2356,"content":2357},{"level":806},[2358],{"text":2315,"type":753},{"type":749,"content":2360},[2361,2369],{"text":2362,"type":753,"marks":2363},"Research",[2364,2368],{"type":782,"attrs":2365},{"href":2366,"uuid":48,"anchor":48,"custom":2367,"target":785,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1383},{"text":2370,"type":753}," 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":804,"attrs":2372,"content":2373},{"level":806},[2374],{"text":2375,"type":753},"7 Stretches to Help You Recover Post-Workout",{"type":804,"attrs":2377,"content":2378},{"level":922},[2379],{"text":2380,"type":753},"Shoulder Flossing",{"type":1387,"attrs":2382,"content":2384},{"order":2383},{"order":1390},[2385,2391,2397,2403],{"type":762,"content":2386},[2387],{"type":749,"content":2388},[2389],{"text":2390,"type":753},"Start in a standing position.",{"type":762,"content":2392},[2393],{"type":749,"content":2394},[2395],{"text":2396,"type":753},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":762,"content":2398},[2399],{"type":749,"content":2400},[2401],{"text":2402,"type":753},"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":762,"content":2404},[2405],{"type":749,"content":2406},[2407],{"text":2408,"type":753},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":804,"attrs":2410,"content":2411},{"level":922},[2412],{"text":2413,"type":753},"World's Greatest Stretch ",{"type":1387,"attrs":2415,"content":2416},{"order":1390},[2417,2423,2429,2435],{"type":762,"content":2418},[2419],{"type":749,"content":2420},[2421],{"text":2422,"type":753},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":762,"content":2424},[2425],{"type":749,"content":2426},[2427],{"text":2428,"type":753},"Next to the left hand, raise the left hand to the sky. ",{"type":762,"content":2430},[2431],{"type":749,"content":2432},[2433],{"text":2434,"type":753},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":762,"content":2436},[2437],{"type":749,"content":2438},[2439],{"text":2440,"type":753},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":804,"attrs":2442,"content":2443},{"level":922},[2444],{"text":2445,"type":753},"Kneeling Quad/Hip Flexor Stretch",{"type":1387,"attrs":2447,"content":2449},{"order":2448},{"order":1390},[2450,2456,2462],{"type":762,"content":2451},[2452],{"type":749,"content":2453},[2454],{"text":2455,"type":753},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":762,"content":2457},[2458],{"type":749,"content":2459},[2460],{"text":2461,"type":753},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":762,"content":2463},[2464],{"type":749,"content":2465},[2466],{"text":2467,"type":753},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":804,"attrs":2469,"content":2470},{"level":922},[2471],{"text":2472,"type":753},"Cat/Cow",{"type":1387,"attrs":2474,"content":2476},{"order":2475},{"order":1390},[2477,2483,2489],{"type":762,"content":2478},[2479],{"type":749,"content":2480},[2481],{"text":2482,"type":753},"Start on all fours, neutral spine. ",{"type":762,"content":2484},[2485],{"type":749,"content":2486},[2487],{"text":2488,"type":753},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":762,"content":2490},[2491],{"type":749,"content":2492},[2493],{"text":2494,"type":753},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":804,"attrs":2496,"content":2497},{"level":922},[2498],{"text":2499,"type":753},"Thread the Needle",{"type":1387,"attrs":2501,"content":2503},{"order":2502},{"order":1390},[2504,2510,2516],{"type":762,"content":2505},[2506],{"type":749,"content":2507},[2508],{"text":2509,"type":753},"Start on all fours. ",{"type":762,"content":2511},[2512],{"type":749,"content":2513},[2514],{"text":2515,"type":753},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":762,"content":2517},[2518],{"type":749,"content":2519},[2520],{"text":2521,"type":753},"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":804,"attrs":2523,"content":2524},{"level":922},[2525],{"text":2526,"type":753},"Thread the Needle With a Twist ",{"type":1387,"attrs":2528,"content":2530},{"order":2529},{"order":1390},[2531,2536,2542,2548],{"type":762,"content":2532},[2533],{"type":749,"content":2534},[2535],{"text":2509,"type":753},{"type":762,"content":2537},[2538],{"type":749,"content":2539},[2540],{"text":2541,"type":753},"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":762,"content":2543},[2544],{"type":749,"content":2545},[2546],{"text":2547,"type":753},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":762,"content":2549},[2550],{"type":749,"content":2551},[2552],{"text":2553,"type":753},"Return to the starting position.",{"type":804,"attrs":2555,"content":2556},{"level":922},[2557],{"text":2558,"type":753},"Scorpion Stretch (Prone) ",{"type":1387,"attrs":2560,"content":2562},{"order":2561},{"order":1390},[2563,2569],{"type":762,"content":2564},[2565],{"type":749,"content":2566},[2567],{"text":2568,"type":753},"Begin lying down, arms out in T. ",{"type":762,"content":2570},[2571],{"type":749,"content":2572},[2573],{"text":2574,"type":753},"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":804,"attrs":2576,"content":2577},{"level":806},[2578],{"text":2323,"type":753},{"type":749,"content":2580},[2581,2583,2591,2593,2601],{"text":2582,"type":753},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2584,"type":753,"marks":2585},"range of motion improvements",[2586,2590],{"type":782,"attrs":2587},{"href":2588,"uuid":48,"anchor":48,"custom":2589,"target":785,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1383},{"text":2592,"type":753},". 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":2594,"type":753,"marks":2595},"Studies",[2596,2600],{"type":782,"attrs":2597},{"href":2598,"uuid":48,"anchor":48,"custom":2599,"target":785,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1383},{"text":2602,"type":753}," 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":804,"attrs":2604,"content":2605},{"level":806},[2606],{"text":1273,"type":753},{"type":749,"content":2608},[2609,2610,2616],{"text":1277,"type":753},{"text":1279,"type":753,"marks":2611},[2612,2615],{"type":782,"attrs":2613},{"href":1283,"uuid":48,"anchor":48,"custom":2614,"target":785,"linktype":13},{},{"type":1383},{"text":1529,"type":753},{"type":749,"content":2618},[2619],{"text":2037,"type":753},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2621,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2626,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2627,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2622,"component":118,"meta_info":2623,"meta_title":7,"block_image":2624,"cover_image":2625,"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":2630,"title":2631,"plugin":43,"description":2632},"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":2634,"alt":2635,"name":7,"focus":7,"title":2635,"filename":2636,"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,[1308],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2647,"created_at":2648,"published_at":2649,"updated_at":2650,"id":2651,"uuid":2652,"content":2653,"slug":2865,"full_slug":2866,"sort_by_date":48,"position":2867,"tag_list":2868,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":2869,"first_published_at":2870,"release_id":48,"lang":60,"path":1312,"alternates":2871,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2654,"faqs":2655,"title":2647,"topic":2672,"author":2687,"content":2688,"category":2849,"schedule":2857,"component":1295,"meta_info":2858,"cover_image":2861,"description":2860,"contributors":2864},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2656,2660,2664,2668],{"_uid":2657,"answer":2658,"question":2659,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2661,"answer":2662,"question":2663,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2665,"answer":2666,"question":2667,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2669,"answer":2670,"question":2671,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2673,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2685,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2674,"component":39,"meta_info":2682,"block_image":2683,"cover_image":2684,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2675,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2680,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2676,"component":118,"meta_info":2677,"meta_title":7,"block_image":2678,"cover_image":2679,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":746,"content":2689},[2690,2702,2715,2720,2724,2734,2738,2743,2747,2751,2757,2767,2780,2785,2796,2799,2809,2810,2815,2826,2837,2846],{"type":749,"content":2691},[2692,2694,2700],{"text":2693,"type":753},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2695,"type":753,"marks":2696},"Aaron Swenson",[2697],{"type":782,"attrs":2698},{"href":1462,"uuid":48,"anchor":48,"custom":2699,"target":785,"linktype":13},{},{"text":2701,"type":753}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":789,"attrs":2703},{"id":2704,"body":2705},"0a18151c-90cf-40c6-926a-b258a15847a9",[2706],{"_uid":2707,"link":2708,"image":2710,"title":2712,"component":2714},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2709,"linktype":13,"fieldtype":14,"cached_url":2709},"https://youtu.be/oMc52QTWo1A",{"id":2711,"alt":2712,"name":7,"focus":48,"title":2712,"filename":2713,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":804,"attrs":2716,"content":2717},{"level":806},[2718],{"text":2719,"type":753},"The Rebellious Age",{"type":749,"content":2721},[2722],{"text":2723,"type":753},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":789,"attrs":2725},{"id":2704,"body":2726},[2727],{"url":2728,"_uid":2729,"image":2730,"component":801,"copyright_details":2733},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2731,"alt":2695,"name":7,"focus":48,"title":2695,"filename":2732,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":749,"content":2735},[2736],{"text":2737,"type":753},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":804,"attrs":2739,"content":2740},{"level":806},[2741],{"text":2742,"type":753},"It’s Time To Spar",{"type":749,"content":2744},[2745],{"text":2746,"type":753},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":749,"content":2748},[2749],{"text":2750,"type":753},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":804,"attrs":2752,"content":2753},{"level":806},[2754,2756],{"text":2755,"type":753},"Humbling Experience and A New Life Path",{"type":1253},{"type":789,"attrs":2758},{"id":2704,"body":2759},[2760],{"url":2761,"_uid":2762,"image":2763,"component":801,"copyright_details":2766},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2764,"alt":2695,"name":7,"focus":48,"title":2695,"filename":2765,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":749,"content":2768},[2769,2771,2778],{"text":2770,"type":753},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2772,"type":753,"marks":2773},"body shot",[2774],{"type":782,"attrs":2775},{"href":2776,"uuid":48,"anchor":48,"custom":2777,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2779,"type":753}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":804,"attrs":2781,"content":2782},{"level":806},[2783,2784],{"text":2671,"type":753},{"type":1253},{"type":789,"attrs":2786},{"id":2704,"body":2787},[2788],{"url":2789,"_uid":2790,"image":2791,"component":801,"copyright_details":2795},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2792,"alt":2793,"name":7,"focus":48,"title":2793,"filename":2794,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":749,"content":2797},[2798],{"text":2670,"type":753},{"type":789,"attrs":2800},{"id":2801,"body":2802},"ce079800-7842-415f-8625-1c76bcc86c9f",[2803],{"_uid":2804,"text":2805,"image":2806,"author":2807,"component":2808},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":749},{"type":804,"attrs":2811,"content":2812},{"level":806},[2813],{"text":2814,"type":753},"Inspirational FightCamp Trainers",{"type":749,"content":2816},[2817,2819,2824],{"text":2818,"type":753},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1492,"type":753,"marks":2820},[2821],{"type":782,"attrs":2822},{"href":1496,"uuid":48,"anchor":48,"custom":2823,"target":785,"linktype":13},{},{"text":2825,"type":753}," have you covered.",{"type":789,"attrs":2827},{"id":2704,"body":2828},[2829],{"url":2830,"_uid":2831,"image":2832,"component":801,"copyright_details":2836},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2833,"alt":2834,"name":7,"focus":48,"title":2834,"filename":2835,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":749,"content":2838},[2839,2840,2845],{"text":1277,"type":753},{"text":1279,"type":753,"marks":2841},[2842],{"type":782,"attrs":2843},{"href":1283,"uuid":48,"anchor":48,"custom":2844,"target":785,"linktype":13},{},{"text":1856,"type":753},{"type":749,"content":2847},[2848],{"text":1533,"type":753},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2850,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2855,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2851,"component":118,"meta_info":2852,"meta_title":7,"block_image":2853,"cover_image":2854,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2859,"title":2647,"plugin":43,"description":2860},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2862,"alt":2647,"name":7,"focus":48,"title":2647,"filename":2863,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1308],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1295,"created_at":2873,"published_at":2874,"updated_at":2875,"id":2876,"uuid":2877,"content":2878,"slug":1295,"full_slug":2899,"sort_by_date":48,"position":446,"tag_list":2900,"is_startpage":9,"parent_id":2901,"meta_data":48,"group_id":2902,"first_published_at":2903,"release_id":48,"lang":60,"path":7,"alternates":2904,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2879,"component":2880,"meta_info":2881,"custom_content_list":2883},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2882,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2884,2889,2894],{"_uid":2885,"label":2886,"value":2887,"dev_id":2888,"component":753},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2890,"label":2891,"value":2892,"dev_id":2893,"component":753},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2895,"label":2896,"value":2897,"dev_id":2898,"component":753},"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",[],1787353500918]