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She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":667,"alt":657,"name":657,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],["Reactive",681],[682,944,1365,1628,2010,2232],{"name":683,"created_at":684,"published_at":685,"updated_at":686,"id":687,"uuid":688,"content":689,"slug":934,"full_slug":935,"sort_by_date":48,"position":936,"tag_list":937,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":940,"first_published_at":941,"release_id":48,"lang":60,"path":942,"alternates":943,"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":690,"faqs":691,"title":683,"topic":701,"author":716,"content":721,"category":914,"schedule":922,"component":923,"meta_info":924,"cover_image":928,"description":932,"contributors":933},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[692,697],{"_uid":693,"answer":694,"question":695,"component":696},"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?","faq_schema",{"_uid":698,"answer":699,"question":700,"component":696},"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":702,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":714,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":715,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":703,"component":39,"meta_info":711,"block_image":712,"cover_image":713,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":704,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":709,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":705,"component":118,"meta_info":706,"meta_title":7,"block_image":707,"cover_image":708,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":717,"slug":673,"full_slug":674,"sort_by_date":48,"position":392,"tag_list":719,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":718,"component":669,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":670,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":657,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":723},"doc",[724,732,737,743,747,752,756,784,789,793,798,802,807,811,816,831,836,849,854,858,863,867,872,876,881,885,890,894,899],{"type":725,"attrs":726,"content":728},"heading",{"level":727},2,[729],{"text":730,"type":731},"Staying Safe While Exercising in the Cold","text",{"type":733,"content":734},"paragraph",[735],{"text":736,"type":731},"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":725,"attrs":738,"content":740},{"level":739},3,[741],{"text":742,"type":731},"Watch the Windchill",{"type":733,"content":744},[745],{"text":746,"type":731},"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":725,"attrs":748,"content":749},{"level":739},[750],{"text":751,"type":731},"Protect Your Extremities",{"type":733,"content":753},[754],{"text":755,"type":731},"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":757,"content":758},"bullet_list",[759,766,772,778],{"type":760,"content":761},"list_item",[762],{"type":733,"content":763},[764],{"text":765,"type":731},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":760,"content":767},[768],{"type":733,"content":769},[770],{"text":771,"type":731},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":760,"content":773},[774],{"type":733,"content":775},[776],{"text":777,"type":731},"Wear a hat or headband that covers your ears",{"type":760,"content":779},[780],{"type":733,"content":781},[782],{"text":783,"type":731},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":725,"attrs":785,"content":786},{"level":739},[787],{"text":788,"type":731},"Wear Layers",{"type":733,"content":790},[791],{"text":792,"type":731},"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":725,"attrs":794,"content":795},{"level":739},[796],{"text":797,"type":731},"Don’t Forget Sunscreen",{"type":733,"content":799},[800],{"text":801,"type":731},"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":725,"attrs":803,"content":804},{"level":727},[805],{"text":806,"type":731},"Getting Motivated to Workout in the Cold ",{"type":733,"content":808},[809],{"text":810,"type":731},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":725,"attrs":812,"content":813},{"level":739},[814],{"text":815,"type":731},"Invest in New Activewear",{"type":733,"content":817},[818,820,829],{"text":819,"type":731},"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":821,"type":731,"marks":822},"new workout gear",[823],{"type":824,"attrs":825},"link",{"href":826,"uuid":48,"anchor":48,"custom":827,"target":828,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},"_blank",{"text":830,"type":731}," 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":725,"attrs":832,"content":833},{"level":739},[834],{"text":835,"type":731},"Find a Workout Buddy",{"type":733,"content":837},[838,840,847],{"text":839,"type":731},"Accountability! Accountability! Accountability! Finding a ",{"text":841,"type":731,"marks":842},"workout buddy",[843],{"type":824,"attrs":844},{"href":845,"uuid":48,"anchor":48,"custom":846,"target":828,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":848,"type":731}," 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":725,"attrs":850,"content":851},{"level":739},[852],{"text":853,"type":731},"Benefits of Working Out in the Cold",{"type":733,"content":855},[856],{"text":857,"type":731},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":725,"attrs":859,"content":860},{"level":739},[861],{"text":862,"type":731},"Combat Seasonal Affective Disorder",{"type":733,"content":864},[865],{"text":866,"type":731},"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":725,"attrs":868,"content":869},{"level":739},[870],{"text":871,"type":731},"Boost Your Immune System",{"type":733,"content":873},[874],{"text":875,"type":731},"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":725,"attrs":877,"content":878},{"level":739},[879],{"text":880,"type":731},"Diverse Training Options",{"type":733,"content":882},[883],{"text":884,"type":731},"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":725,"attrs":886,"content":887},{"level":739},[888],{"text":889,"type":731},"Burn More Calories",{"type":733,"content":891},[892],{"text":893,"type":731},"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":725,"attrs":895,"content":896},{"level":727},[897],{"text":898,"type":731},"Train Like a Fighter in the Cold",{"type":733,"content":900},[901,903,912],{"text":902,"type":731},"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":904,"type":731,"marks":905},"FightCamp",[906,910],{"type":824,"attrs":907},{"href":908,"uuid":48,"anchor":48,"custom":909,"target":828,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":911},"underline",{"text":913,"type":731}," 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":915,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":916,"component":118,"meta_info":917,"meta_title":7,"block_image":918,"cover_image":919,"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","article",{"_uid":925,"title":926,"plugin":43,"description":927},"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":929,"alt":930,"name":7,"focus":7,"title":930,"filename":931,"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,[938],"featured",60887917,"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z","training/{{story.slug}}",[],{"name":945,"created_at":946,"published_at":947,"updated_at":948,"id":949,"uuid":950,"content":951,"slug":1358,"full_slug":1359,"sort_by_date":48,"position":1360,"tag_list":1361,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1362,"first_published_at":1363,"release_id":48,"lang":60,"path":942,"alternates":1364,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":952,"faqs":953,"title":945,"topic":958,"author":973,"content":978,"category":1339,"schedule":1347,"component":923,"meta_info":1348,"cover_image":1352,"description":1356,"contributors":1357},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[954],{"_uid":955,"answer":956,"question":957,"component":696},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":959,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":971,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":972,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":960,"component":39,"meta_info":968,"block_image":969,"cover_image":970,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":961,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":966,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":967,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":962,"component":118,"meta_info":963,"meta_title":7,"block_image":964,"cover_image":965,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":974,"slug":673,"full_slug":674,"sort_by_date":48,"position":392,"tag_list":976,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":977,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":975,"component":669,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":670,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":657,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":979},[980,984,988,992,1005,1037,1041,1046,1050,1054,1059,1063,1083,1088,1092,1118,1122,1127,1131,1151,1156,1160,1180,1185,1189,1220,1225,1228,1248,1253,1257,1277,1282,1286,1306,1319,1324,1335],{"type":733,"content":981},[982],{"text":983,"type":731},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":733,"content":985},[986],{"text":987,"type":731},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":733,"content":989},[990],{"text":991,"type":731},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":733,"content":993},[994,996,1003],{"text":995,"type":731},"With consistent resistance training and ",{"text":997,"type":731,"marks":998},"healthy nutrition",[999],{"type":824,"attrs":1000},{"href":1001,"uuid":48,"anchor":48,"custom":1002,"target":828,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1004,"type":731},", women can develop strong arm muscles that will empower you to:",{"type":757,"content":1006},[1007,1013,1019,1025,1031],{"type":760,"content":1008},[1009],{"type":733,"content":1010},[1011],{"text":1012,"type":731},"Throw a solid punch",{"type":760,"content":1014},[1015],{"type":733,"content":1016},[1017],{"text":1018,"type":731},"Carry your kids or fur babies",{"type":760,"content":1020},[1021],{"type":733,"content":1022},[1023],{"text":1024,"type":731},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":760,"content":1026},[1027],{"type":733,"content":1028},[1029],{"text":1030,"type":731},"Feel confident in every tank top and sleeveless dress",{"type":760,"content":1032},[1033],{"type":733,"content":1034},[1035],{"text":1036,"type":731},"Haul all those bags from the car to the house in one trip ",{"type":733,"content":1038},[1039],{"text":1040,"type":731},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":725,"attrs":1042,"content":1043},{"level":727},[1044],{"text":1045,"type":731},"Arm Exercises for Women",{"type":733,"content":1047},[1048],{"text":1049,"type":731},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":733,"content":1051},[1052],{"text":1053,"type":731},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":725,"attrs":1055,"content":1056},{"level":739},[1057],{"text":1058,"type":731},"1. Plank With Bicep Curl",{"type":733,"content":1060},[1061],{"text":1062,"type":731},"Target Muscles: Biceps & Core",{"type":757,"content":1064},[1065,1071,1077],{"type":760,"content":1066},[1067],{"type":733,"content":1068},[1069],{"text":1070,"type":731},"Begin in plank position, holding two dumbbells on the floor",{"type":760,"content":1072},[1073],{"type":733,"content":1074},[1075],{"text":1076,"type":731},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":760,"content":1078},[1079],{"type":733,"content":1080},[1081],{"text":1082,"type":731},"Maintain plank position and repeat with the other arm",{"type":725,"attrs":1084,"content":1085},{"level":739},[1086],{"text":1087,"type":731},"2. Overhead Tricep Extension",{"type":733,"content":1089},[1090],{"text":1091,"type":731},"Target Muscles: Triceps",{"type":757,"content":1093},[1094,1100,1106,1112],{"type":760,"content":1095},[1096],{"type":733,"content":1097},[1098],{"text":1099,"type":731},"Hold the weight overhead with both hands",{"type":760,"content":1101},[1102],{"type":733,"content":1103},[1104],{"text":1105,"type":731},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":760,"content":1107},[1108],{"type":733,"content":1109},[1110],{"text":1111,"type":731},"Straighten your elbows and extend the weight overhead",{"type":760,"content":1113},[1114],{"type":733,"content":1115},[1116],{"text":1117,"type":731},"Hold the fully extended position for a moment, then repeat slowly",{"type":733,"content":1119},[1120],{"text":1121,"type":731},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":725,"attrs":1123,"content":1124},{"level":739},[1125],{"text":1126,"type":731},"3. Upright Row ",{"type":733,"content":1128},[1129],{"text":1130,"type":731},"Target Muscles: Traps & Deltoids",{"type":757,"content":1132},[1133,1139,1145],{"type":760,"content":1134},[1135],{"type":733,"content":1136},[1137],{"text":1138,"type":731},"Begin standing with your feet hip-width apart",{"type":760,"content":1140},[1141],{"type":733,"content":1142},[1143],{"text":1144,"type":731},"Lift your barbell or dumbbells straight up toward your chin",{"type":760,"content":1146},[1147],{"type":733,"content":1148},[1149],{"text":1150,"type":731},"Pause at the top of the lift, lower, and repeat",{"type":725,"attrs":1152,"content":1153},{"level":739},[1154],{"text":1155,"type":731},"4. Lateral Arm Raise",{"type":733,"content":1157},[1158],{"text":1159,"type":731},"Target Muscles: Triceps & Shoulders",{"type":757,"content":1161},[1162,1168,1174],{"type":760,"content":1163},[1164],{"type":733,"content":1165},[1166],{"text":1167,"type":731},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":760,"content":1169},[1170],{"type":733,"content":1171},[1172],{"text":1173,"type":731},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":760,"content":1175},[1176],{"type":733,"content":1177},[1178],{"text":1179,"type":731},"Lower and repeat",{"type":725,"attrs":1181,"content":1182},{"level":739},[1183],{"text":1184,"type":731},"5. Dumbbell Bench Press",{"type":733,"content":1186},[1187],{"text":1188,"type":731},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":757,"content":1190},[1191,1197,1203,1214],{"type":760,"content":1192},[1193],{"type":733,"content":1194},[1195],{"text":1196,"type":731},"Begin laying on a bench with your feet flat on the floor",{"type":760,"content":1198},[1199],{"type":733,"content":1200},[1201],{"text":1202,"type":731},"Lift the dumbbells to chest height, with your hands facing forward",{"type":760,"content":1204},[1205],{"type":733,"content":1206},[1207,1209],{"text":1208,"type":731},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1210,"type":731,"marks":1211},"(don’t let the dumbbells touch)",[1212],{"type":1213},"italic",{"type":760,"content":1215},[1216],{"type":733,"content":1217},[1218],{"text":1219,"type":731},"Lower your arms and repeat",{"type":725,"attrs":1221,"content":1222},{"level":739},[1223],{"text":1224,"type":731},"6. Tricep Dips",{"type":733,"content":1226},[1227],{"text":1091,"type":731},{"type":757,"content":1229},[1230,1236,1242],{"type":760,"content":1231},[1232],{"type":733,"content":1233},[1234],{"text":1235,"type":731},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":760,"content":1237},[1238],{"type":733,"content":1239},[1240],{"text":1241,"type":731},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":760,"content":1243},[1244],{"type":733,"content":1245},[1246],{"text":1247,"type":731},"Push yourself back up until your arms are almost straight, and repeat",{"type":725,"attrs":1249,"content":1250},{"level":739},[1251],{"text":1252,"type":731},"7. Decline Push-Up",{"type":733,"content":1254},[1255],{"text":1256,"type":731},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":757,"content":1258},[1259,1265,1271],{"type":760,"content":1260},[1261],{"type":733,"content":1262},[1263],{"text":1264,"type":731},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":760,"content":1266},[1267],{"type":733,"content":1268},[1269],{"text":1270,"type":731},"Brace your core and glutes, and lower yourself down into a push-up",{"type":760,"content":1272},[1273],{"type":733,"content":1274},[1275],{"text":1276,"type":731},"Extend your elbows to push yourself up, and repeat",{"type":725,"attrs":1278,"content":1279},{"level":739},[1280],{"text":1281,"type":731},"8. Diamond Push-Up",{"type":733,"content":1283},[1284],{"text":1285,"type":731},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":757,"content":1287},[1288,1294,1300],{"type":760,"content":1289},[1290],{"type":733,"content":1291},[1292],{"text":1293,"type":731},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":760,"content":1295},[1296],{"type":733,"content":1297},[1298],{"text":1299,"type":731},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":760,"content":1301},[1302],{"type":733,"content":1303},[1304],{"text":1305,"type":731},"Push yourself back up and repeat",{"type":733,"content":1307},[1308,1310,1317],{"text":1309,"type":731},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1311,"type":731,"marks":1312},"FightCamp Community",[1313],{"type":824,"attrs":1314},{"href":1315,"uuid":48,"anchor":48,"custom":1316,"target":828,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1318,"type":731}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":725,"attrs":1320,"content":1321},{"level":727},[1322],{"text":1323,"type":731},"Train Like a Woman",{"type":733,"content":1325},[1326,1328,1333],{"text":1327,"type":731},"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":904,"type":731,"marks":1329},[1330],{"type":824,"attrs":1331},{"href":908,"uuid":48,"anchor":48,"custom":1332,"target":828,"linktype":13},{},{"text":1334,"type":731}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":733,"content":1336},[1337],{"text":1338,"type":731},"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":1340,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1345,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1341,"component":118,"meta_info":1342,"meta_title":7,"block_image":1343,"cover_image":1344,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1349,"title":1350,"plugin":43,"description":1351},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1353,"alt":1354,"name":7,"focus":7,"title":1354,"filename":1355,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[938],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1366,"created_at":1367,"published_at":1368,"updated_at":1369,"id":1370,"uuid":1371,"content":1372,"slug":1621,"full_slug":1622,"sort_by_date":48,"position":1623,"tag_list":1624,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1625,"first_published_at":1368,"release_id":48,"lang":60,"path":1626,"alternates":1627,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":1373,"faqs":1374,"title":1366,"topic":1399,"author":1414,"content":1419,"category":1602,"schedule":1610,"component":923,"meta_info":1611,"cover_image":1615,"description":1619,"contributors":1620},"15047e90-1cb3-49d0-a81f-1e2be9236592",[1375,1379,1383,1387,1391,1395],{"_uid":1376,"answer":1377,"question":1378,"component":696},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":1380,"answer":1381,"question":1382,"component":696},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":1384,"answer":1385,"question":1386,"component":696},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":1388,"answer":1389,"question":1390,"component":696},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":1392,"answer":1393,"question":1394,"component":696},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":1396,"answer":1397,"question":1398,"component":696},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1400,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1412,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1413,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1401,"component":39,"meta_info":1409,"block_image":1410,"cover_image":1411,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1402,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1407,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1408,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1403,"component":118,"meta_info":1404,"meta_title":7,"block_image":1405,"cover_image":1406,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1415,"slug":673,"full_slug":674,"sort_by_date":48,"position":392,"tag_list":1417,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":1418,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1416,"component":669,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":670,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":657,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":1420},[1421,1425,1429,1433,1441,1445,1449,1453,1489,1493,1496,1500,1504,1550,1554,1568,1578,1582,1587,1599],{"type":733,"content":1422},[1423],{"text":1424,"type":731},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":733,"content":1426},[1427],{"text":1428,"type":731},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":725,"attrs":1430,"content":1431},{"level":727},[1432],{"text":1378,"type":731},{"type":733,"content":1434},[1435,1437],{"text":1436,"type":731},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":1438,"type":731,"marks":1439},"Yikes.",[1440],{"type":1213},{"type":733,"content":1442},[1443],{"text":1444,"type":731},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":725,"attrs":1446,"content":1447},{"level":727},[1448],{"text":1382,"type":731},{"type":733,"content":1450},[1451],{"text":1452,"type":731},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1454,"attrs":1455,"content":1458},"ordered_list",{"order":1456},{"order":1457},1,[1459,1465,1471,1477,1483],{"type":760,"content":1460},[1461],{"type":733,"content":1462},[1463],{"text":1464,"type":731},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":760,"content":1466},[1467],{"type":733,"content":1468},[1469],{"text":1470,"type":731},"Use devices at eye level to prevent bad posture habits.",{"type":760,"content":1472},[1473],{"type":733,"content":1474},[1475],{"text":1476,"type":731},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":760,"content":1478},[1479],{"type":733,"content":1480},[1481],{"text":1482,"type":731},"Do neck and shoulder stretches regularly.",{"type":760,"content":1484},[1485],{"type":733,"content":1486},[1487],{"text":1488,"type":731},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":725,"attrs":1490,"content":1491},{"level":727},[1492],{"text":1386,"type":731},{"type":733,"content":1494},[1495],{"text":1385,"type":731},{"type":725,"attrs":1497,"content":1498},{"level":727},[1499],{"text":1390,"type":731},{"type":733,"content":1501},[1502],{"text":1503,"type":731},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1454,"attrs":1505,"content":1507},{"order":1506},{"order":1457},[1508,1514,1520,1526,1532,1538,1544],{"type":760,"content":1509},[1510],{"type":733,"content":1511},[1512],{"text":1513,"type":731},"Neck Rolls (both directions)",{"type":760,"content":1515},[1516],{"type":733,"content":1517},[1518],{"text":1519,"type":731},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":760,"content":1521},[1522],{"type":733,"content":1523},[1524],{"text":1525,"type":731},"Chin Tucks",{"type":760,"content":1527},[1528],{"type":733,"content":1529},[1530],{"text":1531,"type":731},"Arm Circles",{"type":760,"content":1533},[1534],{"type":733,"content":1535},[1536],{"text":1537,"type":731},"Rows",{"type":760,"content":1539},[1540],{"type":733,"content":1541},[1542],{"text":1543,"type":731},"Chest Openers ",{"type":760,"content":1545},[1546],{"type":733,"content":1547},[1548],{"text":1549,"type":731},"Shoulder Squeezes",{"type":725,"attrs":1551,"content":1552},{"level":727},[1553],{"text":1394,"type":731},{"type":733,"content":1555},[1556,1558,1566],{"text":1557,"type":731},"With movements and stretches to promote proper ",{"text":1559,"type":731,"marks":1560},"posture",[1561,1565],{"type":824,"attrs":1562},{"href":1563,"uuid":48,"anchor":48,"custom":1564,"target":828,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":911},{"text":1567,"type":731},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":725,"attrs":1569,"content":1570},{"level":727},[1571,1573],{"text":1572,"type":731},"How Can Boxing Help Alleviate Tech Neck?",{"text":1574,"type":731,"marks":1575}," ",[1576],{"type":1577},"bold",{"type":733,"content":1579},[1580],{"text":1581,"type":731},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":725,"attrs":1583,"content":1584},{"level":727},[1585],{"text":1586,"type":731},"Train Like a Fighter",{"type":733,"content":1588},[1589,1591,1597],{"text":1590,"type":731},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":904,"type":731,"marks":1592},[1593,1596],{"type":824,"attrs":1594},{"href":908,"uuid":48,"anchor":48,"custom":1595,"target":828,"linktype":13},{},{"type":911},{"text":1598,"type":731}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":733,"content":1600},[1601],{"text":1338,"type":731},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1603,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1608,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1609,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1604,"component":118,"meta_info":1605,"meta_title":7,"block_image":1606,"cover_image":1607,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1612,"title":1613,"plugin":43,"description":1614},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":1616,"alt":1617,"name":7,"focus":7,"title":1617,"filename":1618,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[938],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd","wellness/{{story.slug}}",[],{"name":1629,"created_at":1630,"published_at":1631,"updated_at":1632,"id":1633,"uuid":1634,"content":1635,"slug":2003,"full_slug":2004,"sort_by_date":48,"position":2005,"tag_list":2006,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2007,"first_published_at":2008,"release_id":48,"lang":60,"path":942,"alternates":2009,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1636,"faqs":1637,"title":1629,"topic":1666,"author":1681,"content":1686,"category":1985,"schedule":1610,"component":923,"meta_info":1993,"cover_image":1997,"description":2001,"contributors":2002},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1638,1642,1646,1650,1654,1658,1662],{"_uid":1639,"answer":1640,"question":1641,"component":696},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1643,"answer":1644,"question":1645,"component":696},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1647,"answer":1648,"question":1649,"component":696},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1651,"answer":1652,"question":1653,"component":696},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1655,"answer":1656,"question":1657,"component":696},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1659,"answer":1660,"question":1661,"component":696},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1663,"answer":1664,"question":1665,"component":696},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1667,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1679,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1680,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1668,"component":39,"meta_info":1676,"block_image":1677,"cover_image":1678,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1669,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1674,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1675,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1670,"component":118,"meta_info":1671,"meta_title":7,"block_image":1672,"cover_image":1673,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1682,"slug":673,"full_slug":674,"sort_by_date":48,"position":392,"tag_list":1684,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":1685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1683,"component":669,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":670,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":657,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":1687},[1688,1693,1697,1701,1705,1725,1729,1733,1737,1742,1746,1790,1795,1799,1813,1817,1839,1844,1848,1915,1920,1924,1944,1949,1963,1967,1972,1982],{"type":725,"attrs":1689,"content":1690},{"level":727},[1691],{"text":1692,"type":731},"Boxing Terminology",{"type":733,"content":1694},[1695],{"text":1696,"type":731},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":725,"attrs":1698,"content":1699},{"level":727},[1700],{"text":1641,"type":731},{"type":733,"content":1702},[1703],{"text":1704,"type":731},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":757,"content":1706},[1707,1713],{"type":760,"content":1708},[1709],{"type":733,"content":1710},[1711],{"text":1712,"type":731},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":760,"content":1714},[1715],{"type":733,"content":1716},[1717,1719,1723],{"text":1718,"type":731},"Southpaw Stance",{"text":1720,"type":731,"marks":1721}," ",[1722],{"type":1577},{"text":1724,"type":731},"– Standing with your right foot farther out in front than your left foot",{"type":725,"attrs":1726,"content":1727},{"level":727},[1728],{"text":1645,"type":731},{"type":733,"content":1730},[1731],{"text":1732,"type":731},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":733,"content":1734},[1735],{"text":1736,"type":731},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":725,"attrs":1738,"content":1739},{"level":739},[1740],{"text":1741,"type":731},"Boxing Punches",{"type":733,"content":1743},[1744],{"text":1745,"type":731},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":757,"content":1747},[1748,1754,1760,1766,1772,1778,1784],{"type":760,"content":1749},[1750],{"type":733,"content":1751},[1752],{"text":1753,"type":731},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":760,"content":1755},[1756],{"type":733,"content":1757},[1758],{"text":1759,"type":731},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":760,"content":1761},[1762],{"type":733,"content":1763},[1764],{"text":1765,"type":731},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":760,"content":1767},[1768],{"type":733,"content":1769},[1770],{"text":1771,"type":731},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":760,"content":1773},[1774],{"type":733,"content":1775},[1776],{"text":1777,"type":731},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":760,"content":1779},[1780],{"type":733,"content":1781},[1782],{"text":1783,"type":731},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":760,"content":1785},[1786],{"type":733,"content":1787},[1788],{"text":1789,"type":731},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":725,"attrs":1791,"content":1792},{"level":739},[1793],{"text":1794,"type":731},"Boxing Movements",{"type":733,"content":1796},[1797],{"text":1798,"type":731},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":757,"content":1800},[1801,1807],{"type":760,"content":1802},[1803],{"type":733,"content":1804},[1805],{"text":1806,"type":731},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":760,"content":1808},[1809],{"type":733,"content":1810},[1811],{"text":1812,"type":731},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":733,"content":1814},[1815],{"text":1816,"type":731},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":757,"content":1818},[1819,1833],{"type":760,"content":1820},[1821],{"type":733,"content":1822},[1823,1831],{"text":1824,"type":731,"marks":1825},"Shoulder Roll",[1826,1830],{"type":824,"attrs":1827},{"href":1828,"uuid":48,"anchor":48,"custom":1829,"target":828,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":911},{"text":1832,"type":731}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":760,"content":1834},[1835],{"type":733,"content":1836},[1837],{"text":1838,"type":731},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":725,"attrs":1840,"content":1841},{"level":739},[1842],{"text":1843,"type":731},"Boxing Training",{"type":733,"content":1845},[1846],{"text":1847,"type":731},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1454,"attrs":1849,"content":1851},{"order":1850},{"order":1457},[1852,1858,1864,1878,1892],{"type":760,"content":1853},[1854],{"type":733,"content":1855},[1856],{"text":1857,"type":731},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":760,"content":1859},[1860],{"type":733,"content":1861},[1862],{"text":1863,"type":731},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":760,"content":1865},[1866],{"type":733,"content":1867},[1868,1876],{"text":1869,"type":731,"marks":1870},"Mittwork",[1871,1875],{"type":824,"attrs":1872},{"href":1873,"uuid":48,"anchor":48,"custom":1874,"target":828,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":911},{"text":1877,"type":731}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":760,"content":1879},[1880],{"type":733,"content":1881},[1882,1890],{"text":1883,"type":731,"marks":1884},"Sparring",[1885,1889],{"type":824,"attrs":1886},{"href":1887,"uuid":48,"anchor":48,"custom":1888,"target":828,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":911},{"text":1891,"type":731}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":760,"content":1893},[1894],{"type":733,"content":1895},[1896,1904,1906,1913],{"text":1897,"type":731,"marks":1898},"Roadwork",[1899,1903],{"type":824,"attrs":1900},{"href":1901,"uuid":48,"anchor":48,"custom":1902,"target":828,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":911},{"text":1905,"type":731}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1907,"type":731,"marks":1908},"roadwork drills",[1909,1912],{"type":824,"attrs":1910},{"href":1901,"uuid":48,"anchor":48,"custom":1911,"target":828,"linktype":13},{},{"type":911},{"text":1914,"type":731}," to add to your boxer training.",{"type":725,"attrs":1916,"content":1917},{"level":739},[1918],{"text":1919,"type":731},"Heavy Bag Training",{"type":733,"content":1921},[1922],{"text":1923,"type":731},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":757,"content":1925},[1926,1932,1938],{"type":760,"content":1927},[1928],{"type":733,"content":1929},[1930],{"text":1931,"type":731},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":760,"content":1933},[1934],{"type":733,"content":1935},[1936],{"text":1937,"type":731},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":760,"content":1939},[1940],{"type":733,"content":1941},[1942],{"text":1943,"type":731},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":725,"attrs":1945,"content":1946},{"level":739},[1947],{"text":1948,"type":731},"Recovery",{"type":733,"content":1950},[1951,1953,1961],{"text":1952,"type":731},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1954,"type":731,"marks":1955},"interview with FightCamp Trainer Coach PJ",[1956,1960],{"type":824,"attrs":1957},{"href":1958,"uuid":48,"anchor":48,"custom":1959,"target":828,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":911},{"text":1962,"type":731},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":733,"content":1964},[1965],{"text":1966,"type":731},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":725,"attrs":1968,"content":1969},{"level":727},[1970],{"text":1971,"type":731},"Talk and Train Like a Fighter",{"type":733,"content":1973},[1974,1975,1981],{"text":1327,"type":731},{"text":904,"type":731,"marks":1976},[1977,1980],{"type":824,"attrs":1978},{"href":908,"uuid":48,"anchor":48,"custom":1979,"target":828,"linktype":13},{},{"type":911},{"text":1598,"type":731},{"type":733,"content":1983},[1984],{"text":1338,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1986,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1991,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1987,"component":118,"meta_info":1988,"meta_title":7,"block_image":1989,"cover_image":1990,"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":1994,"title":1995,"plugin":43,"description":1996},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1998,"alt":1999,"name":7,"focus":7,"title":1999,"filename":2000,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[938],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2011,"created_at":2012,"published_at":2013,"updated_at":2014,"id":2015,"uuid":2016,"content":2017,"slug":2225,"full_slug":2226,"sort_by_date":48,"position":2227,"tag_list":2228,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2229,"first_published_at":2230,"release_id":48,"lang":60,"path":1626,"alternates":2231,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":2018,"faqs":2019,"title":2011,"topic":2048,"author":2063,"content":2068,"category":2206,"schedule":2214,"component":923,"meta_info":2215,"cover_image":2219,"description":2223,"contributors":2224},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[2020,2024,2028,2032,2036,2040,2044],{"_uid":2021,"answer":2022,"question":2023,"component":696},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":2025,"answer":2026,"question":2027,"component":696},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":2029,"answer":2030,"question":2031,"component":696},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":2033,"answer":2034,"question":2035,"component":696},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":2037,"answer":2038,"question":2039,"component":696},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":2041,"answer":2042,"question":2043,"component":696},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":2045,"answer":2046,"question":2047,"component":696},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2049,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2061,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2062,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2050,"component":39,"meta_info":2058,"block_image":2059,"cover_image":2060,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2051,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2056,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2052,"component":118,"meta_info":2053,"meta_title":7,"block_image":2054,"cover_image":2055,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2064,"slug":673,"full_slug":674,"sort_by_date":48,"position":392,"tag_list":2066,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":2067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2065,"component":669,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":670,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":657,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":2069},[2070,2074,2078,2082,2086,2089,2093,2104,2136,2141,2144,2148,2152,2162,2166,2170,2173,2177,2180,2184,2187,2192,2203],{"type":733,"content":2071},[2072],{"text":2073,"type":731},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":733,"content":2075},[2076],{"text":2077,"type":731},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":733,"content":2079},[2080],{"text":2081,"type":731},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":725,"attrs":2083,"content":2084},{"level":739},[2085],{"text":2023,"type":731},{"type":733,"content":2087},[2088],{"text":2022,"type":731},{"type":725,"attrs":2090,"content":2091},{"level":739},[2092],{"text":2027,"type":731},{"type":733,"content":2094},[2095,2097,2102],{"text":2096,"type":731},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":1559,"type":731,"marks":2098},[2099],{"type":824,"attrs":2100},{"href":1563,"uuid":48,"anchor":48,"custom":2101,"target":828,"linktype":13},{},{"text":2103,"type":731}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":757,"content":2105},[2106,2112,2118,2124,2130],{"type":760,"content":2107},[2108],{"type":733,"content":2109},[2110],{"text":2111,"type":731},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":760,"content":2113},[2114],{"type":733,"content":2115},[2116],{"text":2117,"type":731},"Swing your arms gently at approximately a 90-degree angle",{"type":760,"content":2119},[2120],{"type":733,"content":2121},[2122],{"text":2123,"type":731},"Land on your heel with every step",{"type":760,"content":2125},[2126],{"type":733,"content":2127},[2128],{"text":2129,"type":731},"Move your hips forward (not side-to-side)",{"type":760,"content":2131},[2132],{"type":733,"content":2133},[2134],{"text":2135,"type":731},"Aim for shorter, brisker strides",{"type":725,"attrs":2137,"content":2138},{"level":739},[2139],{"text":2140,"type":731},"How Long Should You Power Walk For?",{"type":733,"content":2142},[2143],{"text":2030,"type":731},{"type":725,"attrs":2145,"content":2146},{"level":739},[2147],{"text":2035,"type":731},{"type":733,"content":2149},[2150],{"text":2151,"type":731},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":733,"content":2153},[2154,2156,2160],{"text":2155,"type":731},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":2157,"type":731,"marks":2158},"pumping",[2159],{"type":1213},{"text":2161,"type":731},"! ",{"type":733,"content":2163},[2164],{"text":2165,"type":731},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":725,"attrs":2167,"content":2168},{"level":739},[2169],{"text":2039,"type":731},{"type":733,"content":2171},[2172],{"text":2038,"type":731},{"type":725,"attrs":2174,"content":2175},{"level":739},[2176],{"text":2043,"type":731},{"type":733,"content":2178},[2179],{"text":2042,"type":731},{"type":725,"attrs":2181,"content":2182},{"level":739},[2183],{"text":2047,"type":731},{"type":733,"content":2185},[2186],{"text":2046,"type":731},{"type":725,"attrs":2188,"content":2189},{"level":727},[2190],{"text":2191,"type":731},"Train Like a Power Fighter",{"type":733,"content":2193},[2194,2196,2202],{"text":2195,"type":731},"Are you ready to incorporate power walking into your fitness routine? 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":904,"type":731,"marks":2197},[2198,2201],{"type":824,"attrs":2199},{"href":908,"uuid":48,"anchor":48,"custom":2200,"target":828,"linktype":13},{},{"type":911},{"text":1598,"type":731},{"type":733,"content":2204},[2205],{"text":1338,"type":731},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2207,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2212,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2213,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2208,"component":118,"meta_info":2209,"meta_title":7,"block_image":2210,"cover_image":2211,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2216,"title":2217,"plugin":43,"description":2218},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":2220,"alt":2221,"name":7,"focus":7,"title":2221,"filename":2222,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[938],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2233,"created_at":2234,"published_at":2235,"updated_at":2236,"id":2237,"uuid":2238,"content":2239,"slug":2474,"full_slug":2475,"sort_by_date":48,"position":2476,"tag_list":2477,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2478,"first_published_at":2235,"release_id":48,"lang":60,"path":1626,"alternates":2479,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":2240,"faqs":2241,"title":2233,"topic":2250,"author":2265,"content":2270,"category":2455,"schedule":2463,"component":923,"meta_info":2464,"cover_image":2468,"description":2472,"contributors":2473},"a983449a-f8b7-47b4-82af-2f189684608f",[2242,2246],{"_uid":2243,"answer":2244,"question":2245,"component":696},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?",{"_uid":2247,"answer":2248,"question":2249,"component":696},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2251,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2263,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2252,"component":39,"meta_info":2260,"block_image":2261,"cover_image":2262,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2253,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2258,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2254,"component":118,"meta_info":2255,"meta_title":7,"block_image":2256,"cover_image":2257,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2266,"slug":673,"full_slug":674,"sort_by_date":48,"position":392,"tag_list":2268,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":2269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2267,"component":669,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":670,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":657,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":2271},[2272,2276,2280,2290,2295,2300,2314,2318,2323,2338,2342,2347,2351,2355,2402,2407,2411,2425,2429,2433,2437,2442,2452],{"type":733,"content":2273},[2274],{"text":2275,"type":731},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":733,"content":2277},[2278],{"text":2279,"type":731},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":733,"content":2281},[2282,2284,2288],{"text":2283,"type":731},"But before answering the question, ",{"text":2285,"type":731,"marks":2286},"Which exercise is best for hormone balance?",[2287],{"type":1213},{"text":2289,"type":731}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":725,"attrs":2291,"content":2292},{"level":727},[2293],{"text":2294,"type":731},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":725,"attrs":2296,"content":2297},{"level":739},[2298],{"text":2299,"type":731},"Cortisol",{"type":733,"content":2301},[2302,2304,2312],{"text":2303,"type":731},"According to the ",{"text":2305,"type":731,"marks":2306},"National Academy of Sports Medicine",[2307,2311],{"type":824,"attrs":2308},{"href":2309,"uuid":48,"anchor":48,"custom":2310,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":911},{"text":2313,"type":731},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":733,"content":2315},[2316],{"text":2317,"type":731},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":725,"attrs":2319,"content":2320},{"level":739},[2321],{"text":2322,"type":731},"Insulin",{"type":733,"content":2324},[2325,2327,2336],{"text":2326,"type":731},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":2328,"type":731,"marks":2329},"Byrdie",[2330,2334,2335],{"type":824,"attrs":2331},{"href":2332,"uuid":48,"anchor":48,"custom":2333,"target":828,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":1213},{"type":911},{"text":2337,"type":731},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":733,"content":2339},[2340],{"text":2341,"type":731},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":725,"attrs":2343,"content":2344},{"level":739},[2345],{"text":2346,"type":731},"Sex Hormones",{"type":733,"content":2348},[2349],{"text":2350,"type":731},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":733,"content":2352},[2353],{"text":2354,"type":731},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":733,"content":2356},[2357,2359,2368,2370,2378,2380,2384,2386,2390,2392,2400],{"text":2358,"type":731},"In an interview for ",{"text":2360,"type":731,"marks":2361},"Well + Good",[2362,2366,2367],{"type":824,"attrs":2363},{"href":2364,"uuid":48,"anchor":48,"custom":2365,"target":828,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":1213},{"type":911},{"text":2369,"type":731},", ",{"text":2371,"type":731,"marks":2372},"Sara Gottfried, MD",[2373,2377],{"type":824,"attrs":2374},{"href":2375,"uuid":48,"anchor":48,"custom":2376,"target":828,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":911},{"text":2379,"type":731},", author of ",{"text":2381,"type":731,"marks":2382},"The Hormone Cure",[2383],{"type":1213},{"text":2385,"type":731}," and ",{"text":2387,"type":731,"marks":2388},"The Hormone Reset Diet",[2389],{"type":1213},{"text":2391,"type":731}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":2393,"type":731,"marks":2394},"reverse this trend",[2395,2399],{"type":824,"attrs":2396},{"href":2397,"uuid":48,"anchor":48,"custom":2398,"target":828,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":911},{"text":2401,"type":731},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":725,"attrs":2403,"content":2404},{"level":727},[2405],{"text":2406,"type":731},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":733,"content":2408},[2409],{"text":2410,"type":731},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":733,"content":2412},[2413,2415,2423],{"text":2414,"type":731},"In an ",{"text":2416,"type":731,"marks":2417},"article for Johns Hopkins Medicine",[2418,2422],{"type":824,"attrs":2419},{"href":2420,"uuid":48,"anchor":48,"custom":2421,"target":828,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":911},{"text":2424,"type":731},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":733,"content":2426},[2427],{"text":2428,"type":731},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":733,"content":2430},[2431],{"text":2432,"type":731},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":733,"content":2434},[2435],{"text":2436,"type":731},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":725,"attrs":2438,"content":2439},{"level":727},[2440],{"text":2441,"type":731},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":733,"content":2443},[2444,2445,2451],{"text":1327,"type":731},{"text":904,"type":731,"marks":2446},[2447,2450],{"type":824,"attrs":2448},{"href":908,"uuid":48,"anchor":48,"custom":2449,"target":48,"linktype":13},{},{"type":911},{"text":1598,"type":731},{"type":733,"content":2453},[2454],{"text":1338,"type":731},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2456,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2457,"component":118,"meta_info":2458,"meta_title":7,"block_image":2459,"cover_image":2460,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":2465,"title":2466,"plugin":43,"description":2467},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":2469,"alt":2470,"name":7,"focus":7,"title":2470,"filename":2471,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[938],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],["Reactive",2481],{"name":2482,"created_at":2483,"published_at":2484,"updated_at":2485,"id":2486,"uuid":2487,"content":2488,"slug":2482,"full_slug":2521,"sort_by_date":48,"position":55,"tag_list":2522,"is_startpage":9,"parent_id":2523,"meta_data":48,"group_id":2524,"first_published_at":2525,"release_id":48,"lang":60,"path":2526,"alternates":2527,"default_full_slug":48,"translated_slugs":48},"topic-hub","2021-10-01T19:39:48.876Z","2021-12-08T00:45:02.764Z","2021-12-08T00:45:02.792Z",75402160,"9599619a-d422-4a03-9bcf-14f26f932235",{"_uid":2489,"component":2490,"meta_info":2491,"custom_content_list":2495},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":2492,"title":2493,"plugin":43,"description":2494},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[2496,2501,2506,2511],{"_uid":2497,"label":2498,"value":2499,"dev_id":2500,"component":731},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":2502,"label":2503,"value":2504,"dev_id":2505,"component":731},"3d23b024-cf35-4e19-be87-0838f927fdc9","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","hub.topic.email.description",{"_uid":2507,"label":2508,"value":2509,"dev_id":2510,"component":731},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me Up!","hub.topic.email.button",{"_uid":2512,"link":2513,"image":2514,"label":2518,"dev_id":2519,"component":2520},"a7fcb743-1dea-44df-a5d7-2ef40860fc58","https://joinfightcamp.com/shop?utm_source=organicBlog&utm_medium=topicssmallad&utm_content=packages&utm_campaign=bag",{"id":2515,"alt":2516,"name":7,"focus":48,"title":2516,"filename":2517,"copyright":7,"fieldtype":50},3337732,"Explore FightCamp Packages - Punching Bag","https://a.storyblok.com/f/115220/600x500/e2f8a30792/20211118_fc_blog_ads_600x500.png","Small Ad","hub.topic.ad.small_1","image","pages/topic-hub",[],75402157,"29eecad4-058f-4f4a-9f16-5d2598d9aadd","2021-11-10T18:41:46.807Z","t/boxing",[],1785892921377]