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Who knew you were hiding under there this whole time?!\nBoxing 4-5 days per week will help you achieve a lean, sculpted body. If your fitness goal includes looking “ripped,” then incorporating strength training into your exercise routine will build the muscle. Many boxers use strength-training regimens built on bodyweight exercises, or low-weight/high-rep weight exercises and compound movements to develop the muscle strength that will help them deliver powerful kicks and punches.","How do you get a lean, strong body with boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"cbf2abd3-8248-40f2-b776-4b27bf28e51a","Exercise alone won’t get you the results you want; you need to pair it with a healthy diet. The key to that toned, lean body is sustainable habits. This means a diet you can maintain over a long period of time. Switching to a healthier diet doesn’t have to mean restricting yourself. The Mayo Clinic suggests swapping high-calorie, low-nutrition foods for low-calorie, high-nutrition foods.\nFor tips on how to start a healthy boxer’s diet, check out these articles:\n- Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet\n- A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)\n- Boxer’s Diet: Protein Requirements and Best Protein Sources\nStay away from fad diets and anything that deprives you of the energy and nutrients your body needs. If you cut calories too drastically, your body will crave unhealthy, sugary foods to make up for the energy deficiency. Denying your body proper nutrition could lead to dangerous behaviors, like binging, and chronic health problems. You need enough energy to fuel (and enjoy!) your boxing workout! Cutting too many calories will only result in sabotaging your health and fitness goals.","Why does your diet matter for boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"bd2df7d6-2d78-4b2f-be69-64d720e14f45","Boxers and models come in a beautiful range of shapes and sizes. In recent years, the worlds of sports and fashion have become more inclusive spaces. And while unhealthy, unrealistic standards for body image still persist, we’re witnessing a profound swing towards the celebration of strong, healthy bodies in our culture.\n\nIn fact, many of the most widely known Victoria’s Secret models have rejected outdated notions of what beautiful looks like and now promote a stronger, healthier aesthetic. Models like Gigi Hadid, Gisele Bundchen, Adriana Lima, and Karlie Kloss rely on boxing to maintain their sculpted, strong physiques. Lane Bryant lingerie model Ashley Graham has also been vocal about her passion for boxing as a way to stay both physically and mentally strong.","How do models stay fit?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":680,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"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":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":711,"full_slug":712,"sort_by_date":48,"position":392,"tag_list":713,"is_startpage":9,"parent_id":714,"meta_data":48,"group_id":715,"first_published_at":716,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":708,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":709,"social_link_instagram":710,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":705,"alt":695,"name":695,"focus":48,"title":695,"filename":706,"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",[],{"type":719,"content":720},"doc",[721,737,743,764,768,780,788,805,809,829,833,839,855,859,863,897,917,922,934],{"type":722,"content":723},"paragraph",[724,727,735],{"text":725,"type":726},"Boxers and models come in a beautiful range of shapes and sizes. In recent years, the worlds of sports and fashion have become more inclusive spaces. And while unhealthy, unrealistic standards for body image still persist, we’re witnessing a profound swing towards the celebration of ","text",{"text":728,"type":726,"marks":729},"strong, healthy bodies",[730],{"type":731,"attrs":732},"link",{"href":733,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://blog.joinfightcamp.com/wellness/flo-masters-top-5-tips-to-get-healthy-in-2022","_blank",{"text":736,"type":726}," in our culture.",{"type":722,"content":738},[739,741],{"text":740,"type":726},"In fact, many of the most widely known Victoria’s Secret models have rejected outdated notions of what beautiful looks like and now promote a stronger, healthier aesthetic. Models like Gigi Hadid, Gisele Bundchen, Adriana Lima, and Karlie Kloss rely on boxing to maintain their sculpted, strong physiques. Lane Bryant lingerie model Ashley Graham has also been vocal about her passion for boxing as a way to stay both physically and mentally strong.",{"type":742},"hard_break",{"type":744,"attrs":745},"blok",{"id":746,"body":747},"30bffac5-71e3-445e-a4b5-39a207a93146",[748],{"url":749,"_uid":751,"image":752,"component":756,"copyright_details":757},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"story","i-af320e1e-6704-485c-94e4-633d80df8630",{"id":753,"alt":754,"name":7,"focus":48,"title":754,"filename":755,"copyright":7,"fieldtype":50},4098033,"Ashley Graham Boxing","https://a.storyblok.com/f/115220/1100x1100/c3025df78e/ashley-graham.png","content_image",[758],{"_uid":759,"link":760,"title":762,"component":763},"b19ee2e4-c554-400b-9ba6-b62c6238df7c",{"id":7,"url":761,"linktype":13,"fieldtype":14,"cached_url":761},"https://www.self.com/story/prabal-gurung-sport","SELF","copyright_details",{"type":722,"content":765},[766],{"text":767,"type":726},"Whether you’re training for the runway, the beach, or the ring, boxing is one of the best workouts for staying fit and showing off a more toned physique.",{"type":722,"content":769},[770,772,778],{"text":771,"type":726},"(Check out FightCamp Trainer Shanie Smash’s ",{"text":773,"type":726,"marks":774},"tips for getting lean like a fighter!",[775],{"type":731,"attrs":776},{"href":777,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips/",{"text":779,"type":726},")",{"type":781,"attrs":782,"content":784},"heading",{"level":783},2,[785,787],{"text":786,"type":726},"Boxing For A Lean, Strong Body",{"type":742},{"type":744,"attrs":789},{"id":790,"body":791},"25e8d8b4-0253-44bd-88c0-3988e0ebd0a2",[792],{"url":793,"_uid":794,"image":795,"component":756,"copyright_details":799},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-28578ee9-7903-4e27-8114-0844747ffb74",{"id":796,"alt":797,"name":7,"focus":48,"title":797,"filename":798,"copyright":7,"fieldtype":50},4098024,"Adriana Lima In A Boxing Gym","https://a.storyblok.com/f/115220/1100x1100/8faf95a4f1/adriana_lima.png",[800],{"_uid":801,"link":802,"title":804,"component":763},"a5b8eddc-af57-478b-b9df-0e33ef0f151a",{"id":7,"url":803,"linktype":13,"fieldtype":14,"cached_url":803},"https://www.instagram.com/p/Bxiy9agFYt3/?hl=en","Instagram @adrianalima",{"type":722,"content":806},[807],{"text":808,"type":726},"Boxing is an extremely efficient cardiovascular workout, and a great exercise for toning your body and achieving that lean, fit look that we see on many athletes and fashion models.",{"type":722,"content":810},[811,813,819,821,827],{"text":812,"type":726},"Unlike steady state aerobic exercises like walking, jogging, or cycling, the fast-paced intensity of ",{"text":814,"type":726,"marks":815},"shadowboxing",[816],{"type":731,"attrs":817},{"href":818,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":820,"type":726}," or boxing with a heavy bag activates the anaerobic system. Since the body can’t fuel itself with oxygen in this state, it starts burning fat. Hello, ",{"text":822,"type":726,"marks":823},"abs and biceps",[824],{"type":731,"attrs":825},{"href":826,"uuid":48,"anchor":48,"target":734,"linktype":13},"http://youtube.com/watch?v=7XFnX5XaFCQ",{"text":828,"type":726},"! Who knew you were hiding under there this whole time?!",{"type":722,"content":830},[831],{"text":832,"type":726},"Boxing 4-5 days per week will help you achieve a lean, sculpted body. If your fitness goal includes looking “ripped,” then incorporating strength training into your exercise routine will build the muscle. Many boxers use strength-training regimens built on bodyweight exercises, or low-weight/high-rep weight exercises and compound movements to develop the muscle strength that will help them deliver powerful kicks and punches.",{"type":781,"attrs":834,"content":835},{"level":783},[836,838],{"text":837,"type":726},"Why A Healthy Diet Matters",{"type":742},{"type":744,"attrs":840},{"id":746,"body":841},[842],{"url":843,"_uid":844,"image":845,"component":756,"copyright_details":849},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-f33728bd-c1ef-4645-882b-92383798e5cc",{"id":846,"alt":847,"name":7,"focus":48,"title":847,"filename":848,"copyright":7,"fieldtype":50},4098025,"Gisele Bundchen","https://a.storyblok.com/f/115220/1100x1100/272c1131d6/gisele_bundchen.png",[850],{"_uid":851,"link":852,"title":854,"component":763},"875c5467-fbe4-48f3-ae94-54ce698a07df",{"id":7,"url":853,"linktype":13,"fieldtype":14,"cached_url":853},"https://www.instagram.com/p/CByNNbWgUeH/","Instagram @gisele",{"type":722,"content":856},[857],{"text":858,"type":726},"Exercise alone won’t get you the results you want; you need to pair it with a healthy diet. The key to that toned, lean body is sustainable habits. This means a diet you can maintain over a long period of time. Switching to a healthier diet doesn’t have to mean restricting yourself. The Mayo Clinic suggests swapping high-calorie, low-nutrition foods for low-calorie, high-nutrition foods.",{"type":722,"content":860},[861],{"text":862,"type":726},"For tips on how to start a healthy boxer’s diet, check out these articles:",{"type":864,"content":865},"bullet_list",[866,877,887],{"type":867,"content":868},"list_item",[869],{"type":722,"content":870},[871],{"text":872,"type":726,"marks":873},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet",[874],{"type":731,"attrs":875},{"href":876,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"type":867,"content":878},[879],{"type":722,"content":880},[881],{"text":882,"type":726,"marks":883},"A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)",[884],{"type":731,"attrs":885},{"href":886,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/",{"type":867,"content":888},[889],{"type":722,"content":890},[891],{"text":892,"type":726,"marks":893},"Boxer’s Diet: Protein Requirements and Best Protein Sources",[894],{"type":731,"attrs":895},{"href":896,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"type":722,"content":898},[899,901,907,909,915],{"text":900,"type":726},"Stay away from fad diets and anything that deprives you of the energy and nutrients your body needs. If you cut calories too drastically, your body will crave ",{"text":902,"type":726,"marks":903},"unhealthy, sugary foods",[904],{"type":731,"attrs":905},{"href":906,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-sweet-truth-about-sugar-a-boxer-s-diet",{"text":908,"type":726}," to make up for the energy deficiency. Denying your body proper nutrition could lead to dangerous behaviors, like binging and chronic health problems. You need enough energy to fuel (and enjoy!) your ",{"text":910,"type":726,"marks":911},"boxing workout",[912],{"type":731,"attrs":913},{"href":914,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://joinfightcamp.com/workouts/",{"text":916,"type":726},"! Cutting too many calories will only result in sabotaging your health and fitness goals.",{"type":781,"attrs":918,"content":919},{"level":783},[920],{"text":921,"type":726},"Get Lean Like a Fighter (and Model!)",{"type":722,"content":923},[924,926,932],{"text":925,"type":726},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the ",{"text":927,"type":726,"marks":928},"FREE FightCamp App",[929],{"type":731,"attrs":930},{"href":931,"uuid":48,"anchor":48,"target":734,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":933,"type":726}," and train with real fighters from the comfort of your own home.",{"type":744,"attrs":935},{"id":936,"body":937},"f3803d75-24ce-49b4-bea5-2d603edea1f5",[938],{"url":939,"_uid":941,"image":942,"component":756,"copyright_details":946},{"id":7,"url":940,"linktype":13,"fieldtype":14,"cached_url":940},"https://fightcamp.app.link/GD872R25zob","i-1d9eee0e-f299-421f-a3b8-79a5f212dd03",{"id":943,"alt":944,"name":7,"focus":48,"title":944,"filename":945,"copyright":7,"fieldtype":50},4186508,"Download the FREE FightCamp App","https://a.storyblok.com/f/115220/1201x400/bdda231725/free_trainer_workout_module.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":948,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":953,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":954,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":949,"component":118,"meta_info":950,"meta_title":7,"block_image":951,"cover_image":952,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-04-19 00:00","article",{"_uid":958,"title":657,"plugin":43,"description":959},"f1589606-3d23-4f69-bec9-9cdaa6009e4b","Models like Gigi Hadid and Ashley Graham swear by boxing for strong, toned bodies. Add boxing to your routine for a fun and healthy way to achieve just that!",{"id":961,"alt":962,"name":7,"focus":48,"title":962,"filename":963,"copyright":7,"fieldtype":50},4147821,"How Do Models Stay Fit? Boxing!","https://a.storyblok.com/f/115220/2400x990/ca71e8c92a/how_do_models_stay_fit_boxing.png",[],"boxing-the-secret-to-how-models-stay-fit","blogs/boxing-the-secret-to-how-models-stay-fit",-4040,[969],"featured",60887917,"dc6ec866-252f-4dd6-99fa-381e1277ed2f","2022-04-19T02:04:00.000Z","training/{{story.slug}}",[],["Reactive",976],[977,1332,1515,1754,1983,2161],{"name":978,"created_at":979,"published_at":980,"updated_at":981,"id":982,"uuid":983,"content":984,"slug":1325,"full_slug":1326,"sort_by_date":48,"position":1327,"tag_list":1328,"is_startpage":9,"parent_id":970,"meta_data":48,"group_id":1329,"first_published_at":1330,"release_id":48,"lang":60,"path":973,"alternates":1331,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":985,"faqs":986,"title":978,"topic":999,"author":1014,"content":1015,"category":1306,"schedule":1314,"component":956,"meta_info":1315,"cover_image":1319,"description":1323,"contributors":1324},"96feb388-d990-4f15-a1d8-bbd61d760f28",[987,991,995],{"_uid":988,"answer":989,"question":990,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":992,"answer":993,"question":994,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":996,"answer":997,"question":998,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1000,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1012,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1001,"component":39,"meta_info":1009,"block_image":1010,"cover_image":1011,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1002,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1007,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1008,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1003,"component":118,"meta_info":1004,"meta_title":7,"block_image":1005,"cover_image":1006,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":719,"content":1016},[1017,1032,1036,1048,1053,1059,1089,1094,1121,1126,1148,1153,1175,1180,1202,1207,1234,1239,1255,1259,1283,1288,1302],{"type":722,"content":1018},[1019,1021,1030],{"text":1020,"type":726},"Post-workout ",{"text":1022,"type":726,"marks":1023},"stretches",[1024,1028],{"type":731,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"custom":1027,"target":734,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1029},"underline",{"text":1031,"type":726}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":781,"attrs":1033,"content":1034},{"level":783},[1035],{"text":990,"type":726},{"type":722,"content":1037},[1038,1046],{"text":1039,"type":726,"marks":1040},"Research",[1041,1045],{"type":731,"attrs":1042},{"href":1043,"uuid":48,"anchor":48,"custom":1044,"target":734,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1029},{"text":1047,"type":726}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":781,"attrs":1049,"content":1050},{"level":783},[1051],{"text":1052,"type":726},"7 Stretches to Help You Recover Post-Workout",{"type":781,"attrs":1054,"content":1056},{"level":1055},3,[1057],{"text":1058,"type":726},"Shoulder Flossing",{"type":1060,"attrs":1061,"content":1064},"ordered_list",{"order":1062},{"order":1063},1,[1065,1071,1077,1083],{"type":867,"content":1066},[1067],{"type":722,"content":1068},[1069],{"text":1070,"type":726},"Start in a standing position.",{"type":867,"content":1072},[1073],{"type":722,"content":1074},[1075],{"text":1076,"type":726},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":867,"content":1078},[1079],{"type":722,"content":1080},[1081],{"text":1082,"type":726},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":867,"content":1084},[1085],{"type":722,"content":1086},[1087],{"text":1088,"type":726},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":781,"attrs":1090,"content":1091},{"level":1055},[1092],{"text":1093,"type":726},"World's Greatest Stretch ",{"type":1060,"attrs":1095,"content":1096},{"order":1063},[1097,1103,1109,1115],{"type":867,"content":1098},[1099],{"type":722,"content":1100},[1101],{"text":1102,"type":726},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":867,"content":1104},[1105],{"type":722,"content":1106},[1107],{"text":1108,"type":726},"Next to the left hand, raise the left hand to the sky. ",{"type":867,"content":1110},[1111],{"type":722,"content":1112},[1113],{"text":1114,"type":726},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":867,"content":1116},[1117],{"type":722,"content":1118},[1119],{"text":1120,"type":726},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":781,"attrs":1122,"content":1123},{"level":1055},[1124],{"text":1125,"type":726},"Kneeling Quad/Hip Flexor Stretch",{"type":1060,"attrs":1127,"content":1129},{"order":1128},{"order":1063},[1130,1136,1142],{"type":867,"content":1131},[1132],{"type":722,"content":1133},[1134],{"text":1135,"type":726},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":867,"content":1137},[1138],{"type":722,"content":1139},[1140],{"text":1141,"type":726},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":867,"content":1143},[1144],{"type":722,"content":1145},[1146],{"text":1147,"type":726},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":781,"attrs":1149,"content":1150},{"level":1055},[1151],{"text":1152,"type":726},"Cat/Cow",{"type":1060,"attrs":1154,"content":1156},{"order":1155},{"order":1063},[1157,1163,1169],{"type":867,"content":1158},[1159],{"type":722,"content":1160},[1161],{"text":1162,"type":726},"Start on all fours, neutral spine. ",{"type":867,"content":1164},[1165],{"type":722,"content":1166},[1167],{"text":1168,"type":726},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":867,"content":1170},[1171],{"type":722,"content":1172},[1173],{"text":1174,"type":726},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":781,"attrs":1176,"content":1177},{"level":1055},[1178],{"text":1179,"type":726},"Thread the Needle",{"type":1060,"attrs":1181,"content":1183},{"order":1182},{"order":1063},[1184,1190,1196],{"type":867,"content":1185},[1186],{"type":722,"content":1187},[1188],{"text":1189,"type":726},"Start on all fours. ",{"type":867,"content":1191},[1192],{"type":722,"content":1193},[1194],{"text":1195,"type":726},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":867,"content":1197},[1198],{"type":722,"content":1199},[1200],{"text":1201,"type":726},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":781,"attrs":1203,"content":1204},{"level":1055},[1205],{"text":1206,"type":726},"Thread the Needle With a Twist ",{"type":1060,"attrs":1208,"content":1210},{"order":1209},{"order":1063},[1211,1216,1222,1228],{"type":867,"content":1212},[1213],{"type":722,"content":1214},[1215],{"text":1189,"type":726},{"type":867,"content":1217},[1218],{"type":722,"content":1219},[1220],{"text":1221,"type":726},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":867,"content":1223},[1224],{"type":722,"content":1225},[1226],{"text":1227,"type":726},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":867,"content":1229},[1230],{"type":722,"content":1231},[1232],{"text":1233,"type":726},"Return to the starting position.",{"type":781,"attrs":1235,"content":1236},{"level":1055},[1237],{"text":1238,"type":726},"Scorpion Stretch (Prone) ",{"type":1060,"attrs":1240,"content":1242},{"order":1241},{"order":1063},[1243,1249],{"type":867,"content":1244},[1245],{"type":722,"content":1246},[1247],{"text":1248,"type":726},"Begin lying down, arms out in T. ",{"type":867,"content":1250},[1251],{"type":722,"content":1252},[1253],{"text":1254,"type":726},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":781,"attrs":1256,"content":1257},{"level":783},[1258],{"text":998,"type":726},{"type":722,"content":1260},[1261,1263,1271,1273,1281],{"text":1262,"type":726},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1264,"type":726,"marks":1265},"range of motion improvements",[1266,1270],{"type":731,"attrs":1267},{"href":1268,"uuid":48,"anchor":48,"custom":1269,"target":734,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1029},{"text":1272,"type":726},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1274,"type":726,"marks":1275},"Studies",[1276,1280],{"type":731,"attrs":1277},{"href":1278,"uuid":48,"anchor":48,"custom":1279,"target":734,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1029},{"text":1282,"type":726}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":781,"attrs":1284,"content":1285},{"level":783},[1286],{"text":1287,"type":726},"Train Like a Fighter",{"type":722,"content":1289},[1290,1292,1300],{"text":1291,"type":726},"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":1293,"type":726,"marks":1294},"FightCamp",[1295,1299],{"type":731,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"custom":1298,"target":734,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1029},{"text":1301,"type":726}," 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":722,"content":1303},[1304],{"text":1305,"type":726},"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":1307,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1312,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1308,"component":118,"meta_info":1309,"meta_title":7,"block_image":1310,"cover_image":1311,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1316,"title":1317,"plugin":43,"description":1318},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1320,"alt":1321,"name":7,"focus":7,"title":1321,"filename":1322,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[969],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1333,"created_at":1334,"published_at":1335,"updated_at":1336,"id":1337,"uuid":1338,"content":1339,"slug":1508,"full_slug":1509,"sort_by_date":48,"position":1510,"tag_list":1511,"is_startpage":9,"parent_id":970,"meta_data":48,"group_id":1512,"first_published_at":1513,"release_id":48,"lang":60,"path":973,"alternates":1514,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1340,"faqs":1341,"title":1358,"topic":1359,"author":1374,"content":1375,"category":1492,"schedule":1500,"component":956,"meta_info":1501,"cover_image":1504,"description":1503,"contributors":1507},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1342,1346,1350,1354],{"_uid":1343,"answer":1344,"question":1345,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1347,"answer":1348,"question":1349,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1351,"answer":1352,"question":1353,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1355,"answer":1356,"question":1357,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1360,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1372,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1373,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1361,"component":39,"meta_info":1369,"block_image":1370,"cover_image":1371,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1362,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1367,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1363,"component":118,"meta_info":1364,"meta_title":7,"block_image":1365,"cover_image":1366,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":719,"content":1376},[1377,1389,1394,1399,1411,1414,1419,1430,1433,1438,1449,1453,1457,1462,1475,1479,1489],{"type":722,"content":1378},[1379,1381,1387],{"text":1380,"type":726},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":814,"type":726,"marks":1382},[1383],{"type":731,"attrs":1384},{"href":1385,"uuid":48,"anchor":48,"custom":1386,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1388,"type":726}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":781,"attrs":1390,"content":1391},{"level":783},[1392],{"text":1393,"type":726},"Why You Should Practice Shadowboxing With Hand Weights",{"type":781,"attrs":1395,"content":1396},{"level":1055},[1397],{"text":1398,"type":726},"1. Speed",{"type":744,"attrs":1400},{"id":1401,"body":1402},"58589914-3cf9-454d-8369-7218c807f59a",[1403],{"url":1404,"_uid":1405,"image":1406,"component":756,"copyright_details":1410},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1407,"alt":1408,"name":7,"focus":48,"title":1408,"filename":1409,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":722,"content":1412},[1413],{"text":1348,"type":726},{"type":781,"attrs":1415,"content":1416},{"level":1055},[1417],{"text":1418,"type":726},"2. Arm Endurance",{"type":744,"attrs":1420},{"id":1401,"body":1421},[1422],{"url":1423,"_uid":1424,"image":1425,"component":756,"copyright_details":1429},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1426,"alt":1427,"name":7,"focus":48,"title":1427,"filename":1428,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":722,"content":1431},[1432],{"text":1352,"type":726},{"type":781,"attrs":1434,"content":1435},{"level":1055},[1436],{"text":1437,"type":726},"3. Cardiovascular Conditioning",{"type":744,"attrs":1439},{"id":1401,"body":1440},[1441],{"url":1442,"_uid":1443,"image":1444,"component":756,"copyright_details":1448},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1445,"alt":1446,"name":7,"focus":48,"title":1446,"filename":1447,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":722,"content":1450},[1451],{"text":1452,"type":726},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":722,"content":1454},[1455],{"text":1456,"type":726},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":781,"attrs":1458,"content":1459},{"level":783},[1460],{"text":1461,"type":726},"Amp Up Your Training",{"type":722,"content":1463},[1464,1466,1473],{"text":1465,"type":726},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1467,"type":726,"marks":1468},"FightCamp Facebook Community",[1469],{"type":731,"attrs":1470},{"href":1471,"uuid":48,"anchor":48,"custom":1472,"target":734,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1474,"type":726}," and let me know.",{"type":781,"attrs":1476,"content":1477},{"level":783},[1478],{"text":1287,"type":726},{"type":722,"content":1480},[1481,1482,1487],{"text":1291,"type":726},{"text":1293,"type":726,"marks":1483},[1484],{"type":731,"attrs":1485},{"href":1297,"uuid":48,"anchor":48,"custom":1486,"target":734,"linktype":13},{},{"text":1488,"type":726}," 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":722,"content":1490},[1491],{"text":1305,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1493,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1498,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1494,"component":118,"meta_info":1495,"meta_title":7,"block_image":1496,"cover_image":1497,"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},[],[],"2023-01-16 00:00",{"_uid":1502,"title":1358,"plugin":43,"description":1503},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1505,"alt":1333,"name":7,"focus":48,"title":1333,"filename":1506,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[969],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1516,"created_at":1517,"published_at":1518,"updated_at":1519,"id":1520,"uuid":1521,"content":1522,"slug":1747,"full_slug":1748,"sort_by_date":48,"position":1749,"tag_list":1750,"is_startpage":9,"parent_id":970,"meta_data":48,"group_id":1751,"first_published_at":1752,"release_id":48,"lang":60,"path":973,"alternates":1753,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1523,"faqs":1524,"title":1516,"topic":1545,"author":1560,"content":1561,"category":1731,"schedule":1739,"component":956,"meta_info":1740,"cover_image":1743,"description":1742,"contributors":1746},"d9342cbc-2f33-448b-95cb-d9141a391216",[1525,1529,1533,1537,1541],{"_uid":1526,"answer":1527,"question":1528,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1530,"answer":1531,"question":1532,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1534,"answer":1535,"question":1536,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1538,"answer":1539,"question":1540,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1542,"answer":1543,"question":1544,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1546,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1558,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1559,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1547,"component":39,"meta_info":1555,"block_image":1556,"cover_image":1557,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1548,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1553,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1549,"component":118,"meta_info":1550,"meta_title":7,"block_image":1551,"cover_image":1552,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":719,"content":1562},[1563,1576,1580,1593,1597,1601,1613,1617,1621,1625,1641,1645,1649,1653,1669,1673,1678,1691,1695,1705,1717,1721],{"type":722,"content":1564},[1565,1567,1574],{"text":1566,"type":726},"FightCamp Trainer ",{"text":1568,"type":726,"marks":1569},"Coach PJ",[1570],{"type":731,"attrs":1571},{"href":1572,"uuid":48,"anchor":48,"custom":1573,"target":734,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1575,"type":726}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":722,"content":1577},[1578],{"text":1579,"type":726},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":744,"attrs":1581},{"id":1582,"body":1583},"d975e679-f879-4a04-b019-c5eb66b48e99",[1584],{"_uid":1585,"link":1586,"image":1588,"title":1590,"component":1592},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1587,"linktype":13,"fieldtype":14,"cached_url":1587},"https://youtu.be/G-4nuJefUcE",{"id":1589,"alt":1590,"name":7,"focus":48,"title":1590,"filename":1591,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":781,"attrs":1594,"content":1595},{"level":783},[1596],{"text":1528,"type":726},{"type":722,"content":1598},[1599],{"text":1600,"type":726},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":744,"attrs":1602},{"id":1603,"body":1604},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1605],{"url":1606,"_uid":1607,"image":1608,"component":756,"copyright_details":1612},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1609,"alt":1610,"name":7,"focus":48,"title":1610,"filename":1611,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":722,"content":1614},[1615],{"text":1616,"type":726},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":781,"attrs":1618,"content":1619},{"level":783},[1620],{"text":1532,"type":726},{"type":722,"content":1622},[1623],{"text":1624,"type":726},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":744,"attrs":1626},{"id":1603,"body":1627},[1628],{"url":1629,"_uid":1630,"image":1631,"component":756,"copyright_details":1635},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1632,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1634,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1636],{"_uid":1637,"link":1638,"title":1640,"component":763},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1639,"linktype":13,"fieldtype":14,"cached_url":1639},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation",{"type":722,"content":1642},[1643],{"text":1644,"type":726},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":781,"attrs":1646,"content":1647},{"level":783},[1648],{"text":1536,"type":726},{"type":722,"content":1650},[1651],{"text":1652,"type":726},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":744,"attrs":1654},{"id":1603,"body":1655},[1656],{"url":1657,"_uid":1658,"image":1659,"component":756,"copyright_details":1663},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1660,"alt":1661,"name":7,"focus":48,"title":1661,"filename":1662,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1664],{"_uid":1665,"link":1666,"title":1668,"component":763},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1667,"linktype":13,"fieldtype":14,"cached_url":1667},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":722,"content":1670},[1671],{"text":1672,"type":726},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":781,"attrs":1674,"content":1675},{"level":783},[1676],{"text":1677,"type":726},"Levels & Abilities",{"type":722,"content":1679},[1680,1682,1689],{"text":1681,"type":726},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1683,"type":726,"marks":1684},"sweet science",[1685],{"type":731,"attrs":1686},{"href":1687,"uuid":48,"anchor":48,"custom":1688,"target":734,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1690,"type":726},". ",{"type":781,"attrs":1692,"content":1693},{"level":783},[1694],{"text":1544,"type":726},{"type":744,"attrs":1696},{"id":1603,"body":1697},[1698],{"url":1699,"_uid":1700,"image":1701,"component":756,"copyright_details":1704},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1702,"alt":1610,"name":7,"focus":48,"title":1610,"filename":1703,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":722,"content":1706},[1707,1709,1715],{"text":1708,"type":726},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1710,"type":726,"marks":1711},"FightCamp app",[1712],{"type":731,"attrs":1713},{"href":931,"uuid":48,"anchor":48,"custom":1714,"target":734,"linktype":13},{},{"text":1716,"type":726},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":781,"attrs":1718,"content":1719},{"level":783},[1720],{"text":1287,"type":726},{"type":722,"content":1722},[1723,1724,1729],{"text":1291,"type":726},{"text":1293,"type":726,"marks":1725},[1726],{"type":731,"attrs":1727},{"href":1297,"uuid":48,"anchor":48,"custom":1728,"target":734,"linktype":13},{},{"text":1730,"type":726}," 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":1732,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1737,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1733,"component":118,"meta_info":1734,"meta_title":7,"block_image":1735,"cover_image":1736,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1741,"title":1516,"plugin":43,"description":1742},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1744,"alt":1516,"name":7,"focus":48,"title":1516,"filename":1745,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[969],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1755,"created_at":1756,"published_at":1757,"updated_at":1758,"id":1759,"uuid":1760,"content":1761,"slug":1976,"full_slug":1977,"sort_by_date":48,"position":1978,"tag_list":1979,"is_startpage":9,"parent_id":970,"meta_data":48,"group_id":1980,"first_published_at":1981,"release_id":48,"lang":60,"path":973,"alternates":1982,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1762,"faqs":1763,"title":1755,"topic":1784,"author":700,"content":1799,"category":1958,"schedule":1966,"component":956,"meta_info":1967,"cover_image":1971,"description":1970,"contributors":1975},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1764,1768,1772,1776,1780],{"_uid":1765,"answer":1766,"question":1767,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1769,"answer":1770,"question":1771,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1773,"answer":1774,"question":1775,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1777,"answer":1778,"question":1779,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1781,"answer":1782,"question":1783,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1785,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1797,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1798,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1786,"component":39,"meta_info":1794,"block_image":1795,"cover_image":1796,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1787,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1792,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1793,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1788,"component":118,"meta_info":1789,"meta_title":7,"block_image":1790,"cover_image":1791,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":719,"content":1800},[1801,1805,1809,1813,1826,1830,1834,1839,1851,1864,1869,1880,1884,1906,1911,1922,1933,1938,1942,1946,1955],{"type":722,"content":1802},[1803],{"text":1804,"type":726},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":722,"content":1806},[1807],{"text":1808,"type":726},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":781,"attrs":1810,"content":1811},{"level":783},[1812],{"text":1767,"type":726},{"type":722,"content":1814},[1815,1817,1824],{"text":1816,"type":726},"According to the ",{"text":1818,"type":726,"marks":1819},"Mayo Clinic",[1820],{"type":731,"attrs":1821},{"href":1822,"uuid":48,"anchor":48,"custom":1823,"target":734,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1825,"type":726},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":722,"content":1827},[1828],{"text":1829,"type":726},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":722,"content":1831},[1832],{"text":1833,"type":726},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":781,"attrs":1835,"content":1836},{"level":783},[1837],{"text":1838,"type":726},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":744,"attrs":1840},{"id":1841,"body":1842},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1843],{"url":1844,"_uid":1845,"image":1846,"component":756,"copyright_details":1850},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1847,"alt":1848,"name":7,"focus":48,"title":1848,"filename":1849,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":722,"content":1852},[1853,1855,1862],{"text":1854,"type":726},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1856,"type":726,"marks":1857},"burn more calories",[1858],{"type":731,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":734,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1863,"type":726}," even after you’re done working out.",{"type":781,"attrs":1865,"content":1866},{"level":783},[1867],{"text":1868,"type":726},"Kickboxing Is A Full Body Workout",{"type":744,"attrs":1870},{"id":1841,"body":1871},[1872],{"url":1873,"_uid":1874,"image":1875,"component":756,"copyright_details":1879},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1876,"alt":1877,"name":7,"focus":48,"title":1877,"filename":1878,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":722,"content":1881},[1882],{"text":1883,"type":726},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":722,"content":1885},[1886,1888,1895,1897,1904],{"text":1887,"type":726},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1889,"type":726,"marks":1890},"all-level lower body workout",[1891],{"type":731,"attrs":1892},{"href":1893,"uuid":48,"anchor":48,"custom":1894,"target":734,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1896,"type":726}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1898,"type":726,"marks":1899},"upper body workout",[1900],{"type":731,"attrs":1901},{"href":1902,"uuid":48,"anchor":48,"custom":1903,"target":734,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1905,"type":726}," led by Flo Master.",{"type":781,"attrs":1907,"content":1908},{"level":783},[1909],{"text":1910,"type":726},"Boxing Can Be Low-Impact",{"type":744,"attrs":1912},{"id":1841,"body":1913},[1914],{"url":1915,"_uid":1916,"image":1917,"component":756,"copyright_details":1921},{"id":7,"url":7,"linktype":750,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1918,"alt":1919,"name":7,"focus":48,"title":1919,"filename":1920,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":722,"content":1923},[1924,1926,1931],{"text":1925,"type":726},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":814,"type":726,"marks":1927},[1928],{"type":731,"attrs":1929},{"href":1385,"uuid":48,"anchor":48,"custom":1930,"target":734,"linktype":13},{},{"text":1932,"type":726}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":781,"attrs":1934,"content":1935},{"level":783},[1936],{"text":1937,"type":726},"Kick Boring Cardio To The Curb",{"type":722,"content":1939},[1940],{"text":1941,"type":726},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":781,"attrs":1943,"content":1944},{"level":783},[1945],{"text":1287,"type":726},{"type":722,"content":1947},[1948,1949,1954],{"text":1291,"type":726},{"text":1293,"type":726,"marks":1950},[1951],{"type":731,"attrs":1952},{"href":1297,"uuid":48,"anchor":48,"custom":1953,"target":734,"linktype":13},{},{"text":1488,"type":726},{"type":722,"content":1956},[1957],{"text":1305,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1959,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1964,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1965,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1960,"component":118,"meta_info":1961,"meta_title":7,"block_image":1962,"cover_image":1963,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1968,"title":1969,"plugin":43,"description":1970},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1972,"alt":1973,"name":7,"focus":48,"title":1973,"filename":1974,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[969],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1984,"created_at":1985,"published_at":1986,"updated_at":1987,"id":1988,"uuid":1989,"content":1990,"slug":2155,"full_slug":2156,"sort_by_date":48,"position":2157,"tag_list":2158,"is_startpage":9,"parent_id":970,"meta_data":48,"group_id":2159,"first_published_at":1986,"release_id":48,"lang":60,"path":973,"alternates":2160,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1991,"faqs":1992,"title":1984,"topic":2001,"author":2016,"content":2017,"category":2136,"schedule":2144,"component":956,"meta_info":2145,"cover_image":2149,"description":2153,"contributors":2154},"c6387572-343f-40bf-8172-852035367c90",[1993,1997],{"_uid":1994,"answer":1995,"question":1996,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1998,"answer":1999,"question":2000,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2002,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2014,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2015,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2003,"component":39,"meta_info":2011,"block_image":2012,"cover_image":2013,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2004,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2009,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2010,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2005,"component":118,"meta_info":2006,"meta_title":7,"block_image":2007,"cover_image":2008,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":719,"content":2018},[2019,2024,2027,2032,2037,2041,2046,2050,2055,2068,2073,2086,2091,2095,2100,2111,2116,2120,2124,2133],{"type":781,"attrs":2020,"content":2021},{"level":783},[2022],{"text":2023,"type":726},"Boxing Gym Culture",{"type":722,"content":2025},[2026],{"text":1999,"type":726},{"type":781,"attrs":2028,"content":2029},{"level":783},[2030],{"text":2031,"type":726},"What Are the Basic Boxing Gym Rules? ",{"type":781,"attrs":2033,"content":2034},{"level":1055},[2035],{"text":2036,"type":726},"Yes Coach, No Coach",{"type":722,"content":2038},[2039],{"text":2040,"type":726},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":781,"attrs":2042,"content":2043},{"level":1055},[2044],{"text":2045,"type":726},"Sharing is Caring",{"type":722,"content":2047},[2048],{"text":2049,"type":726},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":781,"attrs":2051,"content":2052},{"level":1055},[2053],{"text":2054,"type":726},"Keep it Clean",{"type":722,"content":2056},[2057,2059,2066],{"text":2058,"type":726},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2060,"type":726,"marks":2061},"clean it off.",[2062],{"type":731,"attrs":2063},{"href":2064,"uuid":48,"anchor":48,"custom":2065,"target":734,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2067,"type":726}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":781,"attrs":2069,"content":2070},{"level":1055},[2071],{"text":2072,"type":726},"No Killers in Sparring",{"type":722,"content":2074},[2075,2077,2084],{"text":2076,"type":726},"In most boxing gym workouts you will find yourself ",{"text":2078,"type":726,"marks":2079},"sparring",[2080],{"type":731,"attrs":2081},{"href":2082,"uuid":48,"anchor":48,"custom":2083,"target":734,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2085,"type":726},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":781,"attrs":2087,"content":2088},{"level":1055},[2089],{"text":2090,"type":726},"Don’t Dump Your Weights",{"type":722,"content":2092},[2093],{"text":2094,"type":726},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":781,"attrs":2096,"content":2097},{"level":1055},[2098],{"text":2099,"type":726},"Leave the Weightcut Fighter Alone",{"type":722,"content":2101},[2102,2104,2109],{"text":2103,"type":726},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2105,"type":726,"marks":2106},"leave them alone.",[2107],{"type":2108},"italic",{"text":2110,"type":726}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":781,"attrs":2112,"content":2113},{"level":1055},[2114],{"text":2115,"type":726},"The Golden Rule",{"type":722,"content":2117},[2118],{"text":2119,"type":726},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":781,"attrs":2121,"content":2122},{"level":783},[2123],{"text":1287,"type":726},{"type":722,"content":2125},[2126,2127,2132],{"text":1291,"type":726},{"text":1293,"type":726,"marks":2128},[2129],{"type":731,"attrs":2130},{"href":1297,"uuid":48,"anchor":48,"custom":2131,"target":734,"linktype":13},{},{"text":1301,"type":726},{"type":722,"content":2134},[2135],{"text":1305,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2137,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2142,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2143,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2138,"component":118,"meta_info":2139,"meta_title":7,"block_image":2140,"cover_image":2141,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2146,"title":2147,"plugin":43,"description":2148},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2150,"alt":2151,"name":7,"focus":7,"title":2151,"filename":2152,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[969],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2162,"created_at":2163,"published_at":2164,"updated_at":2165,"id":2166,"uuid":2167,"content":2168,"slug":2568,"full_slug":2569,"sort_by_date":48,"position":2570,"tag_list":2571,"is_startpage":9,"parent_id":970,"meta_data":48,"group_id":2572,"first_published_at":2164,"release_id":48,"lang":60,"path":973,"alternates":2573,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2169,"faqs":2170,"title":2162,"topic":2179,"author":2194,"content":2195,"category":2549,"schedule":2557,"component":956,"meta_info":2558,"cover_image":2562,"description":2566,"contributors":2567},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2171,2175],{"_uid":2172,"answer":2173,"question":2174,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2176,"answer":2177,"question":2178,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2180,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2192,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2181,"component":39,"meta_info":2189,"block_image":2190,"cover_image":2191,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2182,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2187,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2183,"component":118,"meta_info":2184,"meta_title":7,"block_image":2185,"cover_image":2186,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":719,"content":2196},[2197,2202,2216,2230,2235,2239,2244,2248,2286,2290,2295,2299,2303,2308,2312,2317,2331,2335,2355,2360,2364,2368,2426,2431,2435,2439,2465,2479,2484,2488,2492,2518,2522,2527,2531,2535,2545],{"type":781,"attrs":2198,"content":2199},{"level":783},[2200],{"text":2201,"type":726},"How to Stay Motivated to Work Out",{"type":722,"content":2203},[2204,2206,2214],{"text":2205,"type":726},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2207,"type":726,"marks":2208},"New Year’s Resolutions",[2209,2213],{"type":731,"attrs":2210},{"href":2211,"uuid":48,"anchor":48,"custom":2212,"target":734,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1029},{"text":2215,"type":726},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":722,"content":2217},[2218,2220,2228],{"text":2219,"type":726},"But what happens if you're looking for motivation to work out in the ",{"text":2221,"type":726,"marks":2222},"middle of summer",[2223,2227],{"type":731,"attrs":2224},{"href":2225,"uuid":48,"anchor":48,"custom":2226,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1029},{"text":2229,"type":726}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":781,"attrs":2231,"content":2232},{"level":783},[2233],{"text":2234,"type":726},"Motivation vs. Determination",{"type":722,"content":2236},[2237],{"text":2238,"type":726},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":781,"attrs":2240,"content":2241},{"level":1055},[2242],{"text":2243,"type":726},"Motivation",{"type":722,"content":2245},[2246],{"text":2247,"type":726},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":864,"content":2249},[2250,2256,2262,2268,2274,2280],{"type":867,"content":2251},[2252],{"type":722,"content":2253},[2254],{"text":2255,"type":726},"Movies",{"type":867,"content":2257},[2258],{"type":722,"content":2259},[2260],{"text":2261,"type":726},"Books",{"type":867,"content":2263},[2264],{"type":722,"content":2265},[2266],{"text":2267,"type":726},"Quotes",{"type":867,"content":2269},[2270],{"type":722,"content":2271},[2272],{"text":2273,"type":726},"Speeches",{"type":867,"content":2275},[2276],{"type":722,"content":2277},[2278],{"text":2279,"type":726},"Social media posts",{"type":867,"content":2281},[2282],{"type":722,"content":2283},[2284],{"text":2285,"type":726},"Success stories",{"type":722,"content":2287},[2288],{"text":2289,"type":726},"These are things that essentially make you want to start something, like a workout.",{"type":781,"attrs":2291,"content":2292},{"level":1055},[2293],{"text":2294,"type":726},"Determination",{"type":722,"content":2296},[2297],{"text":2298,"type":726},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":722,"content":2300},[2301],{"text":2302,"type":726},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":781,"attrs":2304,"content":2305},{"level":783},[2306],{"text":2307,"type":726},"Finding That Drive",{"type":722,"content":2309},[2310],{"text":2311,"type":726},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":781,"attrs":2313,"content":2314},{"level":1055},[2315],{"text":2316,"type":726},"Working Out at Home",{"type":722,"content":2318},[2319,2321,2329],{"text":2320,"type":726},"The wonderful thing about ",{"text":2322,"type":726,"marks":2323},"working out from home",[2324,2328],{"type":731,"attrs":2325},{"href":2326,"uuid":48,"anchor":48,"custom":2327,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1029},{"text":2330,"type":726}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":722,"content":2332},[2333],{"text":2334,"type":726},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":864,"content":2336},[2337,2343,2349],{"type":867,"content":2338},[2339],{"type":722,"content":2340},[2341],{"text":2342,"type":726},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":867,"content":2344},[2345],{"type":722,"content":2346},[2347],{"text":2348,"type":726},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":867,"content":2350},[2351],{"type":722,"content":2352},[2353],{"text":2354,"type":726},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":781,"attrs":2356,"content":2357},{"level":1055},[2358],{"text":2359,"type":726},"Staying Committed to Exercising Daily",{"type":722,"content":2361},[2362],{"text":2363,"type":726},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":722,"content":2365},[2366],{"text":2367,"type":726},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":864,"content":2369},[2370,2376,2382,2388,2400,2414],{"type":867,"content":2371},[2372],{"type":722,"content":2373},[2374],{"text":2375,"type":726},"Outdoor walks/hikes in nature",{"type":867,"content":2377},[2378],{"type":722,"content":2379},[2380],{"text":2381,"type":726},"Easy pace swims",{"type":867,"content":2383},[2384],{"type":722,"content":2385},[2386],{"text":2387,"type":726},"Sauna sessions",{"type":867,"content":2389},[2390],{"type":722,"content":2391},[2392],{"text":2393,"type":726,"marks":2394},"Low-intensity yoga",[2395,2399],{"type":731,"attrs":2396},{"href":2397,"uuid":48,"anchor":48,"custom":2398,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1029},{"type":867,"content":2401},[2402],{"type":722,"content":2403},[2404,2412],{"text":2405,"type":726,"marks":2406},"Mobility work",[2407,2411],{"type":731,"attrs":2408},{"href":2409,"uuid":48,"anchor":48,"custom":2410,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1029},{"text":2413,"type":726}," ",{"type":867,"content":2415},[2416],{"type":722,"content":2417},[2418],{"text":2419,"type":726,"marks":2420},"Stretching",[2421,2425],{"type":731,"attrs":2422},{"href":2423,"uuid":48,"anchor":48,"custom":2424,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1029},{"type":781,"attrs":2427,"content":2428},{"level":1055},[2429],{"text":2430,"type":726},"Morning Workouts Before Starting the Day",{"type":722,"content":2432},[2433],{"text":2434,"type":726},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":722,"content":2436},[2437],{"text":2438,"type":726},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":864,"content":2440},[2441,2447,2453,2459],{"type":867,"content":2442},[2443],{"type":722,"content":2444},[2445],{"text":2446,"type":726},"Turning off electronics the last hour",{"type":867,"content":2448},[2449],{"type":722,"content":2450},[2451],{"text":2452,"type":726},"Sleeping in a blacked-out environment",{"type":867,"content":2454},[2455],{"type":722,"content":2456},[2457],{"text":2458,"type":726},"Getting to bed at the same time each night",{"type":867,"content":2460},[2461],{"type":722,"content":2462},[2463],{"text":2464,"type":726},"Set out your workout clothes the night before",{"type":722,"content":2466},[2467,2469,2477],{"text":2468,"type":726},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2470,"type":726,"marks":2471},"H.I.I.T. session",[2472,2476],{"type":731,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"custom":2475,"target":734,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1029},{"text":2478,"type":726},".",{"type":781,"attrs":2480,"content":2481},{"level":1055},[2482],{"text":2483,"type":726},"End-of-Day Workouts",{"type":722,"content":2485},[2486],{"text":2487,"type":726},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":722,"content":2489},[2490],{"text":2491,"type":726},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":864,"content":2493},[2494,2506,2512],{"type":867,"content":2495},[2496],{"type":722,"content":2497},[2498,2500,2504],{"text":2499,"type":726},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2501,"type":726,"marks":2502},"“why” ",[2503],{"type":2108},{"text":2505,"type":726},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":867,"content":2507},[2508],{"type":722,"content":2509},[2510],{"text":2511,"type":726},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":867,"content":2513},[2514],{"type":722,"content":2515},[2516],{"text":2517,"type":726},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":722,"content":2519},[2520],{"text":2521,"type":726},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":781,"attrs":2523,"content":2524},{"level":783},[2525],{"text":2526,"type":726},"Plan Then Execute",{"type":722,"content":2528},[2529],{"text":2530,"type":726},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":781,"attrs":2532,"content":2533},{"level":783},[2534],{"text":1287,"type":726},{"type":722,"content":2536},[2537,2538,2544],{"text":1291,"type":726},{"text":1293,"type":726,"marks":2539},[2540,2543],{"type":731,"attrs":2541},{"href":1297,"uuid":48,"anchor":48,"custom":2542,"target":734,"linktype":13},{},{"type":1029},{"text":1488,"type":726},{"type":722,"content":2546},[2547],{"text":2548,"type":726},"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":2550,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2555,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2556,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2551,"component":118,"meta_info":2552,"meta_title":7,"block_image":2553,"cover_image":2554,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2559,"title":2560,"plugin":43,"description":2561},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2563,"alt":2564,"name":7,"focus":7,"title":2564,"filename":2565,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[969],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":956,"created_at":2575,"published_at":2576,"updated_at":2577,"id":2578,"uuid":2579,"content":2580,"slug":956,"full_slug":2601,"sort_by_date":48,"position":446,"tag_list":2602,"is_startpage":9,"parent_id":2603,"meta_data":48,"group_id":2604,"first_published_at":2605,"release_id":48,"lang":60,"path":7,"alternates":2606,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2581,"component":2582,"meta_info":2583,"custom_content_list":2585},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2584,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2586,2591,2596],{"_uid":2587,"label":2588,"value":2589,"dev_id":2590,"component":726},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2592,"label":2593,"value":2594,"dev_id":2595,"component":726},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2597,"label":2598,"value":2599,"dev_id":2600,"component":726},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892839304]