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In a neighborhood where gang violence was plagued, I felt a pressing need to learn self-defense. I didn’t realize that my sense of normalcy was dysfunctional. What ordinary kid fantasizes about their first school fight and how they would defend themselves in that moment? I was that kid. Anyone who won their school fights got mad props. That’s what you wanted back then. Respect on your name, plus a look of approval from your three-foot tall classmates when you made your walk down those milk-and-cookie scented hallways. I remember watching The Last Dragon and becoming fascinated with Martial Arts. I wanted my first school fight to be as flawless as the final showdown scene between Bruce Lee Roy and Shonuff. From my knowledge, no one in my school was training in combat, so I knew if I learned the moves, I would be ahead of the game. I replayed the film until I was able to follow along with the movements on the screen. No matter what sport I was a part of during my adolescence, the fantasy of one day evading a compound of strikes was second to none.","AGE 5-9","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"906f10d9-5d39-4c20-b733-d150cf044578","When I was fifteen, my Mother got cool with this guy who called himself a Samurai. I suppose they spoke about my obsession with Martial Arts because he later invited me to a white belt class at his friend’s Dojo. The first class there sucked. It wasn’t anything like in the movies. I didn’t learn how to catch flying insects with chopsticks, diffuse a fire with the whiff of my punches, perform hours of chores disguised as hidden self-defense moves, nor was I challenged to wear a blind-fold and use my hearing senses to “guestimate” my opponent’s moves. My first day mimicked a kid’s class. I succumbed to throwing punches, blocks, and kicks in the air, then yelling “kiya” accordingly. After class was over, I was ready to bounce. Suddenly, that’s when all the black belts rolled in and lined up in a circle, surrounding one brown belt. Apparently, the brown belt was testing for a promotion and had to spar against 10 black belts. They all came at him one by one, but he was untouchable. Eager for that to one day be my turn, I committed to extra training. Thanks to my collection of Kung Fu films, I knew how to be a likable student, and I knew what was expected of me. If I wanted to speed up my progression, climb up the rankings, and throw hands with the black belts, then I had to be the hardest worker in the room.","AGE 15-19",{"_uid":676,"answer":677,"question":678,"component":670},"90c8d0e5-86b9-49c6-8c2b-832681aaf515","The squishy plastic shin guards felt uncomfortable and my mouthguard was overly boiled, but I numbed the feeling with words from a movie, “your armor is an extension of your body.” Everyone in the dojo was ready to witness my capabilities. My Sensei was worried about how I would react to getting hit, but I had no hesitations. I had been preparing for this moment my entire life. Where I’m from, if you show an inch of fear before the fight begins, then you already lost. I don’t remember what happened in my first sparring match, but I do recall getting mad props after. By the time I was 19, I was a first degree black belt with dozens of championships in Karaté. In addition to Karaté, I trained in Wrestling, Brazilian Jiu Jitsu, Kickboxing, and Boxing. Mixing up sports was fun, but my availability became a conflict of interest. Each coach promised me fame and glory in exchange for my time. Before deciding which sport I would ultimately focus on, I was approached by a promoter who needed me to fill in as a replacement for his show. The week before my Kickboxing debut on his show, I injured my wrist and was unable to punch. The promoter threatened to blacklist me if I canceled. This was the point of no return. I thought about my favorite moment from The Karate Kid, and concluded that if Danielson was able to beat Cobra Kai with a broken leg, then I could beat this girl with one hand. Unfortunately, when I arrived at the venue, I realized that I had been set up. My opponent was an experienced Muay Thai fighter AND the girlfriend of the promoter. To make matters worse, this was a title bout set for the main event. I felt so betrayed, but I knew if I knocked her out then this would make a great underdog story. I got beat up in the first two rounds and had one more chance to make a triumphant comeback, but I failed. The loss was so painful. I related to the level of embarrassment Bruce Lee Roy endured when Shonuff tormented him; however, that’s not where his story ended. What attracted me to the film was Lee Roy’s ability to regain confidence and avenge his loss. I still didn’t know what sport I wanted to commit to yet, but didn’t care to ponder. I had unfinished business to attend to. I signed up for a Muay Thai school in Manhattan so I could start competing. After my first championship win, my coach asked me if I wanted to fill-in for an opponent in three weeks. My shins were battered, and I knew it would take weeks to heal. As I started to say no, he mentioned the name of the opponent--it was the same girl I had previously lost to. Without hesitation I agreed to take the fight. It had been three years since my loss. Now here I was, standing in front of her, stronger than ever, like a phoenix rising from the ashes. Throughout my Martial Arts journey, I started to accept that my life wouldn’t be as cinematic as the movies that once inspired me, yet this fight proved that presumption wrong. If this was a film, then this moment was the climax. All of my training led me to the point. I felt like I was in the Matrix the way I weaved her punches. My counters were dope. I was able to steal the rounds and beat her flawlessly. It was scenic. There was nothing more that Muay Thai could offer me emotionally after that win, but I decided to use an upcoming national tournament as motivation to beat her in a trilogy. I guess the memes circling social media about women from New York are true: we are petty.","MY TURN",{"_uid":680,"answer":681,"question":682,"component":670},"9190d00e-8527-4f1a-bf06-a311b4ae1675","At 25-years-old, I was officially a Karaté champion, a five-time Muay Thai champion, and World Kickboxing champion. I was ready to challenge myself in another combat, but struggled with an identity crisis. When it came to Muay Thai, the community knew of me. I had respect on my name. Though I no longer felt passionate about the competition side, there was a heroic sense of responsibility attached. I had an obligation to my teammates and to the gym. I wanted to contribute to the growth of Muay Thai in the United States, but that path would take away from my desire to compete in other sports. When you are devoted to pursuing multiple passions, opposers assume you will only gain a broad level of knowledge in each craft. If your plan is too complex, then you seem confused. I allowed myself to conform and competed in a final Muay Thai tournament. If this was the last scene in a series finale, then I would’ve won, but there was a plot twist. I broke my toe in the first round, and the fight became more difficult. Upon defeat, I did what any protagonist would do and vowed to avenge my loss. It would be a while before the bone regained full range of motion. During the day, I binged watched all of my favorite Martial Arts films. As a kid, the storylines originally inspired me, but as an athlete who missed out on her lucky knockout with an injured wrist and didn’t have a Karate Kid moment when she broke her toe, I could no longer accept the false narratives these movies sold. That’s when I decided to write a short film with a more authentic turn of events. Six months later, it entered the production phase. For the first time in years, I felt like more than a fighter. I found happiness through faith. I was able to follow through with a successful idea without the approval of others. Once it hit me that I was a screenwriter without formal training and a multisport champion, I started to unbox myself. Despite claims against people who share my personality, I was able to reach beyond broad levels of skill. When my life as an athlete, Martial Arts instructor, and writer are balanced, then I enter a state of euphoria. Here, at FightCamp I have the privilege of combining all of my passions together to consistently live in that euphoric state. Not only did I honor the 5-9 year old girl who lived her life vicariously through characters, but I found the happy ending.","AGE 25-29",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":684,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":717,"full_slug":718,"sort_by_date":48,"position":719,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":7,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":713,"social_link_twitter":714,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":715,"social_link_linkedin":7,"social_link_instagram":716,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":726,"content":727},"doc",[728,735,756,762,774,778,797,801,805,809,813,817,822,831,838,847,852,857,866,877,885,891,898,907,912,917,926,930,935,944,958,963,972,992,998],{"type":729,"attrs":730,"content":732},"heading",{"level":731},2,[733],{"text":669,"type":734},"text",{"type":736,"content":737},"paragraph",[738,740,746,754],{"text":739,"type":734},"Welcome to Hempstead, New York: A school fight broke out weekly and the graduation rate was below average. In a neighborhood where gang violence was plagued, I felt a pressing need to learn ",{"text":741,"type":734,"marks":742}," ",[743],{"type":744,"attrs":745},"styled",{"class":7},{"text":747,"type":734,"marks":748},"self-defense",[749],{"type":750,"attrs":751},"link",{"href":752,"uuid":48,"anchor":48,"target":753,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/self-defense-5-effective-moves-for-beginners","_blank",{"text":755,"type":734},".",{"type":736,"content":757},[758,760],{"text":759,"type":734},"I didn’t realize that my sense of normalcy was dysfunctional. What ordinary kid fantasizes about their first school fight and how they would defend themselves in that moment? I was that kid. Anyone who won their school fights got mad props. That’s what you wanted back then. Respect on your name, plus a look of approval from your three-foot tall classmates when you made your walk down those milk-and-cookie scented hallways.",{"type":761},"hard_break",{"type":763,"attrs":764},"blok",{"id":765,"body":766},"d56cc13b-fa00-4f0a-a175-ac536514722e",[767],{"_uid":768,"image":769,"component":773},"i-eb37d315-8253-4e57-973c-86e4c228e6c9",{"id":770,"alt":771,"name":7,"focus":48,"title":771,"filename":772,"copyright":7,"fieldtype":50},3441096,"The Last Dragon","https://a.storyblok.com/f/115220/1380x700/b616432d07/the_last_dragon.jpg","content_image",{"type":736,"content":775},[776],{"text":777,"type":734},"Image Credit: TriStar Pictures",{"type":736,"content":779},[780,782,786,790,795],{"text":781,"type":734},"I remember watching ",{"text":741,"type":734,"marks":783},[784],{"type":744,"attrs":785},{"class":7},{"text":771,"type":734,"marks":787},[788],{"type":789},"italic",{"text":791,"type":734,"marks":792},"  ",[793],{"type":744,"attrs":794},{"class":7},{"text":796,"type":734},"and becoming fascinated with Martial Arts. I wanted my first school fight to be as flawless as the final showdown scene between Bruce Leroy and Sho Nuff. From my knowledge, no one in my school was training in combat, so I knew if I learned the moves, I would be ahead of the game. I replayed the film until I was able to follow along with the movements on the screen. No matter what sport I was a part of during my adolescence, the fantasy of one day evading a compound of strikes was second to none.",{"type":729,"attrs":798,"content":799},{"level":731},[800],{"text":674,"type":734},{"type":736,"content":802},[803],{"text":804,"type":734},"When I was fifteen, my Mother got cool with this guy who called himself a Samurai. I suppose they spoke about my obsession with Martial Arts because he later invited me to a white belt class at his friend’s Dojo. The first class there sucked. It wasn’t anything like in the movies. I didn’t learn how to catch flying insects with chopsticks, diffuse a fire with the whiff of my punches, perform hours of chores disguised as hidden self-defense moves, nor was I challenged to wear a blind-fold and use my hearing senses to “guestimate” my opponent’s moves. My first day mimicked a kid’s class. I succumbed to throwing punches, blocks, and kicks in the air, then yelling “kiya” accordingly. After class was over, I was ready to bounce. Suddenly, that’s when all the black belts rolled in and lined up in a circle, surrounding one brown belt. Apparently, the brown belt was testing for a promotion and had to spar against 10 black belts. They all came at him one by one, but he was untouchable.",{"type":736,"content":806},[807],{"text":808,"type":734},"Eager for that to one day be my turn, I committed to extra training. Thanks to my collection of Kung Fu films, I knew how to be a likable student, and I knew what was expected of me. If I wanted to speed up my progression, climb up the rankings, and throw hands with the black belts, then I had to be the hardest worker in the room.",{"type":729,"attrs":810,"content":811},{"level":731},[812],{"text":678,"type":734},{"type":736,"content":814},[815],{"text":816,"type":734},"The squishy plastic shin guards felt uncomfortable and my mouthguard was overly boiled, but I numbed the feeling with words from a movie, “your armor is an extension of your body.” Everyone in the dojo was ready to witness my capabilities. My Sensei was worried about how I would react to getting hit, but I had no hesitations. I had been preparing for this moment my entire life. Where I’m from, if you show an inch of fear before the fight begins, then you already lost. I don’t remember what happened in my first sparring match, but I do recall getting mad props after.",{"type":736,"content":818},[819,821],{"text":820,"type":734},"By the time I was 19, I was a first degree black belt with dozens of championships in Karaté. In addition to Karaté, I trained in Wrestling, Brazilian Jiu Jitsu, Kickboxing, and Boxing. Mixing up sports was fun, but my availability became a conflict of interest. Each coach promised me fame and glory in exchange for my time. Before deciding which sport I would ultimately focus on, I was approached by a promoter who needed me to fill in as a replacement for his show.",{"type":761},{"type":763,"attrs":823},{"id":765,"body":824},[825],{"_uid":826,"image":827,"component":773},"i-babefc25-b636-418d-b41f-4364ac4f917c",{"id":828,"alt":829,"name":7,"focus":48,"title":829,"filename":830,"copyright":7,"fieldtype":50},3441105,"Rocky Harris As a Karate First Degree Black Belt","https://a.storyblok.com/f/115220/700x1100/d0c8bf4e70/karate_first_degree_black_belt.jpg",{"type":736,"content":832},[833],{"text":834,"type":734,"marks":835},"The week before my Kickboxing debut on his show, I injured my wrist and was unable to punch. The promoter threatened to blacklist me if I canceled. This was the point of no return. I thought about my favorite moment from The Karate Kid, and concluded that if Danielson was able to beat Cobra Kai with a broken leg, then I could beat this girl with one hand.",[836],{"type":744,"attrs":837},{"class":7},{"type":763,"attrs":839},{"id":765,"body":840},[841],{"_uid":842,"image":843,"component":773},"i-a7f80bf0-bee1-4ecd-80fb-de21ca81ae14",{"id":844,"alt":845,"name":7,"focus":48,"title":845,"filename":846,"copyright":7,"fieldtype":50},3441144,"Rocky Harris in a kickboxing match","https://a.storyblok.com/f/115220/1380x700/d6c33c6def/kickboxing_fight.jpg",{"type":736,"content":848},[849,850],{"type":761},{"text":851,"type":734},"Unfortunately, when I arrived at the venue, I realized that I had been set up. My opponent was an experienced Muay Thai fighter AND the girlfriend of the promoter. To make matters worse, this was a title bout set for the main event. I felt so betrayed, but I knew if I knocked her out then this would make a great underdog story.",{"type":736,"content":853},[854,856],{"text":855,"type":734},"I got beat up in the first two rounds and had one more chance to make a triumphant comeback, but I failed. The loss was so painful. I related to the level of embarrassment Bruce Leroy endured when Sho Nuff tormented him; however, that’s not where his story ended. What attracted me to the film was Leroy’s ability to regain confidence and avenge his loss. I still didn’t know what sport I wanted to commit to yet, but didn’t care to ponder. I had unfinished business to attend to.",{"type":761},{"type":763,"attrs":858},{"id":765,"body":859},[860],{"_uid":861,"image":862,"component":773},"i-ae216987-6732-4f66-bc51-081a631542a7",{"id":863,"alt":864,"name":7,"focus":48,"title":864,"filename":865,"copyright":7,"fieldtype":50},3441109,"Rocky Harris in a match","https://a.storyblok.com/f/115220/1380x700/dc8f5e623e/kickboxing_match.jpg",{"type":736,"content":867},[868,873],{"text":869,"type":734,"marks":870},"I signed up for a Muay Thai school in Manhattan so I could start competing. After my first championship win, my coach asked me if I wanted to fill-in for an opponent in three weeks. My shins were battered, and I knew it would take weeks to heal. As I started to say no, he mentioned the name of the opponent--it was the same girl I had previously lost to. Without hesitation I agreed to take the fight.",[871],{"type":744,"attrs":872},{"class":7},{"type":761,"marks":874},[875],{"type":744,"attrs":876},{"class":7},{"type":763,"attrs":878},{"id":765,"body":879},[880],{"_uid":881,"image":882,"component":773},"i-2c50d1c0-90b3-47c0-b205-dbede26773ff",{"id":883,"alt":864,"name":7,"focus":48,"title":864,"filename":884,"copyright":7,"fieldtype":50},3441111,"https://a.storyblok.com/f/115220/1380x700/e71148b49d/muay_thai_match.jpg",{"type":736,"content":886},[887],{"type":761,"marks":888},[889],{"type":744,"attrs":890},{"class":7},{"type":736,"content":892},[893],{"text":894,"type":734,"marks":895},"It had been three years since my loss. Now here I was, standing in front of her, stronger than ever, like a phoenix rising from the ashes. Throughout my Martial Arts journey, I started to accept that my life wouldn’t be as cinematic as the movies that once inspired me, yet this fight proved that presumption wrong. If this was a film, then this moment was the climax. All of my training led me to the point. I felt like I was in the Matrix the way I weaved her punches. My counters were dope. I was able to steal the rounds and beat her flawlessly. It was scenic. There was nothing more that Muay Thai could offer me emotionally after that win, but I decided to use an upcoming national tournament as motivation to beat her in a trilogy. I guess the memes circling social media about women from New York are true: we are petty.",[896],{"type":744,"attrs":897},{"class":7},{"type":763,"attrs":899},{"id":765,"body":900},[901],{"_uid":902,"image":903,"component":773},"i-bec4d41a-8b23-408d-bfa7-f2ba0bc5a3f1",{"id":904,"alt":905,"name":7,"focus":48,"title":905,"filename":906,"copyright":7,"fieldtype":50},3441112,"Rocky Harris Wins a Match","https://a.storyblok.com/f/115220/1380x700/51e3a30aea/muay_thai_match_win.jpg",{"type":729,"attrs":908,"content":909},{"level":731},[910,911],{"type":761},{"text":682,"type":734},{"type":736,"content":913},[914,916],{"text":915,"type":734},"At 25-years-old, I was officially a Karaté champion, a five-time Muay Thai champion, and World Kickboxing champion. I was ready to challenge myself in another combat, but struggled with an identity crisis. When it came to Muay Thai, the community knew of me. I had respect on my name. Though I no longer felt passionate about the competition side, there was a heroic sense of responsibility attached. I had an obligation to my teammates and to the gym. I wanted to contribute to the growth of Muay Thai in the United States, but that path would take away from my desire to compete in other sports.",{"type":761},{"type":763,"attrs":918},{"id":765,"body":919},[920],{"_uid":921,"image":922,"component":773},"i-dc0ceb46-877f-4e04-b86b-7fcd4bfa8ae6",{"id":923,"alt":924,"name":7,"focus":48,"title":924,"filename":925,"copyright":7,"fieldtype":50},3441117,"Rocky Harris With Many Martial Arts Medals","https://a.storyblok.com/f/115220/700x1100/75e113262c/martial_art_medals.jpg",{"type":736,"content":927},[928],{"text":929,"type":734},"When you are devoted to pursuing multiple passions, opposers assume you will only gain a broad level of knowledge in each craft. If your plan is too complex, then you seem confused. I allowed myself to conform and competed in a final Muay Thai tournament. If this was the last scene in a series finale, then I would’ve won, but there was a plot twist. I broke my toe in the first round, and the fight became more difficult. Upon defeat, I did what any protagonist would do and vowed to avenge my loss.",{"type":736,"content":931},[932,934],{"text":933,"type":734},"It would be a while before the bone regained full range of motion. During the day, I binged watched all of my favorite Martial Arts films. As a kid, the storylines originally inspired me, but as an athlete who missed out on her lucky knockout with an injured wrist and didn’t have a Karate Kid moment when she broke her toe, I could no longer accept the false narratives these movies sold. That’s when I decided to write a short film with a more authentic turn of events. Six months later, it entered the production phase.",{"type":761},{"type":763,"attrs":936},{"id":765,"body":937},[938],{"_uid":939,"image":940,"component":773},"i-56c5db64-b6ff-4857-8f53-58a7dce8fe4b",{"id":941,"alt":942,"name":7,"focus":48,"title":942,"filename":943,"copyright":7,"fieldtype":50},3441120,"Rocky Harris's Short Film Not For Girls","https://a.storyblok.com/f/115220/1380x700/2f5af791bf/not_for_girls.jpg",{"type":736,"content":945},[946,948,952],{"text":947,"type":734},"Film Credit: ",{"text":741,"type":734,"marks":949},[950],{"type":744,"attrs":951},{"class":7},{"text":953,"type":734,"marks":954},"Not For Girls",[955],{"type":750,"attrs":956},{"href":957,"uuid":48,"anchor":48,"target":753,"linktype":48},"https://www.imdb.com/title/tt10584734/",{"type":736,"content":959},[960,962],{"text":961,"type":734},"For the first time in years, I felt like more than a fighter. I found happiness through faith. I was able to follow through with a successful idea without the approval of others. Once it hit me that I was a screenwriter without formal training and a multisport champion, I started to unbox myself. Despite claims against people who share my personality, I was able to reach beyond broad levels of skill. When my life as an athlete, Martial Arts instructor, and writer are balanced, then I enter a state of euphoria.",{"type":761},{"type":763,"attrs":964},{"id":765,"body":965},[966],{"_uid":967,"image":968,"component":773},"i-bee376bf-7639-4870-aadb-91915630efcb",{"id":969,"alt":970,"name":7,"focus":48,"title":970,"filename":971,"copyright":7,"fieldtype":50},3441128,"FightCamp Trainer Rocky Harris","https://a.storyblok.com/f/115220/700x1100/f2f530a046/fightcamp_trainer_rocky_harris.jpg",{"type":736,"content":973},[974,976,980,986,990],{"text":975,"type":734},"Here, at ",{"text":741,"type":734,"marks":977},[978],{"type":744,"attrs":979},{"class":7},{"text":981,"type":734,"marks":982},"FightCamp",[983],{"type":750,"attrs":984},{"href":985,"uuid":48,"anchor":48,"target":753,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":791,"type":734,"marks":987},[988],{"type":744,"attrs":989},{"class":7},{"text":991,"type":734},"I have the privilege of combining all of my passions together to consistently live in that euphoric state. Not only did I honor the 5-9 year old girl who lived her life vicariously through characters, but I found the happy ending.",{"type":729,"attrs":993,"content":995},{"level":994},3,[996],{"text":997,"type":734},"Related Articles",{"type":736,"content":999},[1000,1006,1007,1012,1013,1019,1020,1026,1027],{"text":1001,"type":734,"marks":1002},"How To Prepare For a Dangerous Situation | Fighter's Advice",[1003],{"type":750,"attrs":1004},{"href":1005,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-prepare-for-a-dangerous-situation-fighters-advice",{"type":761},{"text":1008,"type":734,"marks":1009},"Self-Defense: 5 Effective Moves For Beginners",[1010],{"type":750,"attrs":1011},{"href":752,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":761},{"text":1014,"type":734,"marks":1015},"Boxing vs. Kickboxing vs. Mixed Martial Arts (MMA)",[1016],{"type":750,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"type":761},{"text":1021,"type":734,"marks":1022},"6 BEST Boxing Resources For Women",[1023],{"type":750,"attrs":1024},{"href":1025,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":761},{"text":1028,"type":734,"marks":1029},"5 Most Common Myths About Boxing For Women | The Truth",[1030],{"type":750,"attrs":1031},{"href":1032,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-most-common-myths-about-boxing-the-truth",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1034,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1039,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1040,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1035,"component":118,"meta_info":1036,"meta_title":7,"block_image":1037,"cover_image":1038,"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},[],[],"2021-11-15 00:00","article",{"_uid":1044,"title":657,"plugin":43,"description":1045},"3f1e07a0-0772-4ad4-b900-997214d67c02","Meet one of the new FightCamp Trainers, Raquel “Rocky” Harris. She’s been a true fighter forever--now she’s on a mission to inspire others. Here’s her story...",{"id":1047,"alt":657,"name":7,"focus":48,"title":657,"filename":1048,"copyright":7,"fieldtype":50},3440905,"https://a.storyblok.com/f/115220/2400x990/ba3647ed4a/fightcamp-trainer-spotlight-raquel-rocky-harris.jpg",[],"fightcamp-trainer-spotlight-raquel-rocky-harris","blogs/fightcamp-trainer-spotlight-raquel-rocky-harris",-2640,[],60887917,"018896b8-3b9f-484c-b7ba-8bc4e6242f90","2021-11-15T09:56:00.000Z",[],["Reactive",1059],[1060,1481,1726,2071,2482,2721],{"name":1061,"created_at":1062,"published_at":1063,"updated_at":1064,"id":1065,"uuid":1066,"content":1067,"slug":1472,"full_slug":1473,"sort_by_date":48,"position":1474,"tag_list":1475,"is_startpage":9,"parent_id":1054,"meta_data":48,"group_id":1477,"first_published_at":1478,"release_id":48,"lang":60,"path":1479,"alternates":1480,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1068,"faqs":1069,"title":1061,"topic":1074,"author":1089,"content":1090,"category":1453,"schedule":1461,"component":1042,"meta_info":1462,"cover_image":1466,"description":1470,"contributors":1471},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1070],{"_uid":1071,"answer":1072,"question":1073,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1075,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1087,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1088,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1076,"component":39,"meta_info":1084,"block_image":1085,"cover_image":1086,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1077,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1082,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1083,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1078,"component":118,"meta_info":1079,"meta_title":7,"block_image":1080,"cover_image":1081,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":726,"content":1091},[1092,1096,1100,1104,1117,1151,1155,1160,1164,1168,1173,1177,1197,1202,1206,1232,1236,1241,1245,1265,1270,1274,1294,1299,1303,1333,1338,1341,1361,1366,1370,1390,1395,1399,1419,1432,1437,1449],{"type":736,"content":1093},[1094],{"text":1095,"type":734},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":736,"content":1097},[1098],{"text":1099,"type":734},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":736,"content":1101},[1102],{"text":1103,"type":734},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":736,"content":1105},[1106,1108,1115],{"text":1107,"type":734},"With consistent resistance training and ",{"text":1109,"type":734,"marks":1110},"healthy nutrition",[1111],{"type":750,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"custom":1114,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1116,"type":734},", women can develop strong arm muscles that will empower you to:",{"type":1118,"content":1119},"bullet_list",[1120,1127,1133,1139,1145],{"type":1121,"content":1122},"list_item",[1123],{"type":736,"content":1124},[1125],{"text":1126,"type":734},"Throw a solid punch",{"type":1121,"content":1128},[1129],{"type":736,"content":1130},[1131],{"text":1132,"type":734},"Carry your kids or fur babies",{"type":1121,"content":1134},[1135],{"type":736,"content":1136},[1137],{"text":1138,"type":734},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1121,"content":1140},[1141],{"type":736,"content":1142},[1143],{"text":1144,"type":734},"Feel confident in every tank top and sleeveless dress",{"type":1121,"content":1146},[1147],{"type":736,"content":1148},[1149],{"text":1150,"type":734},"Haul all those bags from the car to the house in one trip ",{"type":736,"content":1152},[1153],{"text":1154,"type":734},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":729,"attrs":1156,"content":1157},{"level":731},[1158],{"text":1159,"type":734},"Arm Exercises for Women",{"type":736,"content":1161},[1162],{"text":1163,"type":734},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":736,"content":1165},[1166],{"text":1167,"type":734},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":729,"attrs":1169,"content":1170},{"level":994},[1171],{"text":1172,"type":734},"1. Plank With Bicep Curl",{"type":736,"content":1174},[1175],{"text":1176,"type":734},"Target Muscles: Biceps & Core",{"type":1118,"content":1178},[1179,1185,1191],{"type":1121,"content":1180},[1181],{"type":736,"content":1182},[1183],{"text":1184,"type":734},"Begin in plank position, holding two dumbbells on the floor",{"type":1121,"content":1186},[1187],{"type":736,"content":1188},[1189],{"text":1190,"type":734},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1121,"content":1192},[1193],{"type":736,"content":1194},[1195],{"text":1196,"type":734},"Maintain plank position and repeat with the other arm",{"type":729,"attrs":1198,"content":1199},{"level":994},[1200],{"text":1201,"type":734},"2. Overhead Tricep Extension",{"type":736,"content":1203},[1204],{"text":1205,"type":734},"Target Muscles: Triceps",{"type":1118,"content":1207},[1208,1214,1220,1226],{"type":1121,"content":1209},[1210],{"type":736,"content":1211},[1212],{"text":1213,"type":734},"Hold the weight overhead with both hands",{"type":1121,"content":1215},[1216],{"type":736,"content":1217},[1218],{"text":1219,"type":734},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1121,"content":1221},[1222],{"type":736,"content":1223},[1224],{"text":1225,"type":734},"Straighten your elbows and extend the weight overhead",{"type":1121,"content":1227},[1228],{"type":736,"content":1229},[1230],{"text":1231,"type":734},"Hold the fully extended position for a moment, then repeat slowly",{"type":736,"content":1233},[1234],{"text":1235,"type":734},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":729,"attrs":1237,"content":1238},{"level":994},[1239],{"text":1240,"type":734},"3. Upright Row ",{"type":736,"content":1242},[1243],{"text":1244,"type":734},"Target Muscles: Traps & Deltoids",{"type":1118,"content":1246},[1247,1253,1259],{"type":1121,"content":1248},[1249],{"type":736,"content":1250},[1251],{"text":1252,"type":734},"Begin standing with your feet hip-width apart",{"type":1121,"content":1254},[1255],{"type":736,"content":1256},[1257],{"text":1258,"type":734},"Lift your barbell or dumbbells straight up toward your chin",{"type":1121,"content":1260},[1261],{"type":736,"content":1262},[1263],{"text":1264,"type":734},"Pause at the top of the lift, lower, and repeat",{"type":729,"attrs":1266,"content":1267},{"level":994},[1268],{"text":1269,"type":734},"4. Lateral Arm Raise",{"type":736,"content":1271},[1272],{"text":1273,"type":734},"Target Muscles: Triceps & Shoulders",{"type":1118,"content":1275},[1276,1282,1288],{"type":1121,"content":1277},[1278],{"type":736,"content":1279},[1280],{"text":1281,"type":734},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1121,"content":1283},[1284],{"type":736,"content":1285},[1286],{"text":1287,"type":734},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1121,"content":1289},[1290],{"type":736,"content":1291},[1292],{"text":1293,"type":734},"Lower and repeat",{"type":729,"attrs":1295,"content":1296},{"level":994},[1297],{"text":1298,"type":734},"5. Dumbbell Bench Press",{"type":736,"content":1300},[1301],{"text":1302,"type":734},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1118,"content":1304},[1305,1311,1317,1327],{"type":1121,"content":1306},[1307],{"type":736,"content":1308},[1309],{"text":1310,"type":734},"Begin laying on a bench with your feet flat on the floor",{"type":1121,"content":1312},[1313],{"type":736,"content":1314},[1315],{"text":1316,"type":734},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1121,"content":1318},[1319],{"type":736,"content":1320},[1321,1323],{"text":1322,"type":734},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1324,"type":734,"marks":1325},"(don’t let the dumbbells touch)",[1326],{"type":789},{"type":1121,"content":1328},[1329],{"type":736,"content":1330},[1331],{"text":1332,"type":734},"Lower your arms and repeat",{"type":729,"attrs":1334,"content":1335},{"level":994},[1336],{"text":1337,"type":734},"6. Tricep Dips",{"type":736,"content":1339},[1340],{"text":1205,"type":734},{"type":1118,"content":1342},[1343,1349,1355],{"type":1121,"content":1344},[1345],{"type":736,"content":1346},[1347],{"text":1348,"type":734},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":1121,"content":1350},[1351],{"type":736,"content":1352},[1353],{"text":1354,"type":734},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1121,"content":1356},[1357],{"type":736,"content":1358},[1359],{"text":1360,"type":734},"Push yourself back up until your arms are almost straight, and repeat",{"type":729,"attrs":1362,"content":1363},{"level":994},[1364],{"text":1365,"type":734},"7. Decline Push-Up",{"type":736,"content":1367},[1368],{"text":1369,"type":734},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1118,"content":1371},[1372,1378,1384],{"type":1121,"content":1373},[1374],{"type":736,"content":1375},[1376],{"text":1377,"type":734},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":1121,"content":1379},[1380],{"type":736,"content":1381},[1382],{"text":1383,"type":734},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1121,"content":1385},[1386],{"type":736,"content":1387},[1388],{"text":1389,"type":734},"Extend your elbows to push yourself up, and repeat",{"type":729,"attrs":1391,"content":1392},{"level":994},[1393],{"text":1394,"type":734},"8. Diamond Push-Up",{"type":736,"content":1396},[1397],{"text":1398,"type":734},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1118,"content":1400},[1401,1407,1413],{"type":1121,"content":1402},[1403],{"type":736,"content":1404},[1405],{"text":1406,"type":734},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":1121,"content":1408},[1409],{"type":736,"content":1410},[1411],{"text":1412,"type":734},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1121,"content":1414},[1415],{"type":736,"content":1416},[1417],{"text":1418,"type":734},"Push yourself back up and repeat",{"type":736,"content":1420},[1421,1423,1430],{"text":1422,"type":734},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1424,"type":734,"marks":1425},"FightCamp Community",[1426],{"type":750,"attrs":1427},{"href":1428,"uuid":48,"anchor":48,"custom":1429,"target":753,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1431,"type":734}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":729,"attrs":1433,"content":1434},{"level":731},[1435],{"text":1436,"type":734},"Train Like a Woman",{"type":736,"content":1438},[1439,1441,1447],{"text":1440,"type":734},"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":981,"type":734,"marks":1442},[1443],{"type":750,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"custom":1446,"target":753,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1448,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":736,"content":1450},[1451],{"text":1452,"type":734},"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":1454,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1459,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1460,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1455,"component":118,"meta_info":1456,"meta_title":7,"block_image":1457,"cover_image":1458,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1463,"title":1464,"plugin":43,"description":1465},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1467,"alt":1468,"name":7,"focus":7,"title":1468,"filename":1469,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1476],"featured","a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z","training/{{story.slug}}",[],{"name":1482,"created_at":1483,"published_at":1484,"updated_at":1485,"id":1486,"uuid":1487,"content":1488,"slug":1719,"full_slug":1720,"sort_by_date":48,"position":1721,"tag_list":1722,"is_startpage":9,"parent_id":1054,"meta_data":48,"group_id":1723,"first_published_at":1724,"release_id":48,"lang":60,"path":1479,"alternates":1725,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1489,"faqs":1490,"title":1482,"topic":1503,"author":1518,"content":1519,"category":1700,"schedule":1708,"component":1042,"meta_info":1709,"cover_image":1713,"description":1717,"contributors":1718},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1491,1495,1499],{"_uid":1492,"answer":1493,"question":1494,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1496,"answer":1497,"question":1498,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1500,"answer":1501,"question":1502,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1504,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1516,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1505,"component":39,"meta_info":1513,"block_image":1514,"cover_image":1515,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1506,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1511,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1507,"component":118,"meta_info":1508,"meta_title":7,"block_image":1509,"cover_image":1510,"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":726,"content":1520},[1521,1525,1529,1533,1537,1552,1600,1614,1619,1643,1677,1681,1686,1697],{"type":729,"attrs":1522,"content":1523},{"level":731},[1524],{"text":1494,"type":734},{"type":736,"content":1526},[1527],{"text":1528,"type":734},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":736,"content":1530},[1531],{"text":1532,"type":734},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":729,"attrs":1534,"content":1535},{"level":731},[1536],{"text":1498,"type":734},{"type":736,"content":1538},[1539,1541,1550],{"text":1540,"type":734},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1542,"type":734,"marks":1543},"National Academy of Sports Medicine",[1544,1548],{"type":750,"attrs":1545},{"href":1546,"uuid":48,"anchor":48,"custom":1547,"target":753,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1549},"underline",{"text":1551,"type":734}," has a few exercise-related symptoms of overtraining:",{"type":1553,"attrs":1554,"content":1557},"ordered_list",{"order":1555},{"order":1556},1,[1558,1564,1570,1576,1582,1588,1594],{"type":1121,"content":1559},[1560],{"type":736,"content":1561},[1562],{"text":1563,"type":734},"A plateau or decline in workout performance or progress",{"type":1121,"content":1565},[1566],{"type":736,"content":1567},[1568],{"text":1569,"type":734},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1121,"content":1571},[1572],{"type":736,"content":1573},[1574],{"text":1575,"type":734},"Excessive sweating or overheating",{"type":1121,"content":1577},[1578],{"type":736,"content":1579},[1580],{"text":1581,"type":734},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1121,"content":1583},[1584],{"type":736,"content":1585},[1586],{"text":1587,"type":734},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1121,"content":1589},[1590],{"type":736,"content":1591},[1592],{"text":1593,"type":734},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1121,"content":1595},[1596],{"type":736,"content":1597},[1598],{"text":1599,"type":734},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":736,"content":1601},[1602,1604,1612],{"text":1603,"type":734},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1605,"type":734,"marks":1606},"FightCamp App",[1607,1611],{"type":750,"attrs":1608},{"href":1609,"uuid":48,"anchor":48,"custom":1610,"target":753,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1549},{"text":1613,"type":734}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":729,"attrs":1615,"content":1616},{"level":731},[1617],{"text":1618,"type":734},"A Day of Rest",{"type":736,"content":1620},[1621,1623,1631,1633,1641],{"text":1622,"type":734},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1624,"type":734,"marks":1625},"Aaron",[1626,1630],{"type":750,"attrs":1627},{"href":1628,"uuid":48,"anchor":48,"custom":1629,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1549},{"text":1632,"type":734}," and ",{"text":1634,"type":734,"marks":1635},"Flo",[1636,1640],{"type":750,"attrs":1637},{"href":1638,"uuid":48,"anchor":48,"custom":1639,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1549},{"text":1642,"type":734},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":736,"content":1644},[1645,1647,1655,1657,1665,1667,1675],{"text":1646,"type":734},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1648,"type":734,"marks":1649},"researchers",[1650,1654],{"type":750,"attrs":1651},{"href":1652,"uuid":48,"anchor":48,"custom":1653,"target":753,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1549},{"text":1656,"type":734}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1658,"type":734,"marks":1659},"FightCamp Trainers",[1660,1664],{"type":750,"attrs":1661},{"href":1662,"uuid":48,"anchor":48,"custom":1663,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1549},{"text":1666,"type":734}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1668,"type":734,"marks":1669},"neurological connections",[1670,1674],{"type":750,"attrs":1671},{"href":1672,"uuid":48,"anchor":48,"custom":1673,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1549},{"text":1676,"type":734},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":736,"content":1678},[1679],{"text":1680,"type":734},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":729,"attrs":1682,"content":1683},{"level":731},[1684],{"text":1685,"type":734},"Train Like a Fighter",{"type":736,"content":1687},[1688,1689,1695],{"text":1440,"type":734},{"text":981,"type":734,"marks":1690},[1691,1694],{"type":750,"attrs":1692},{"href":1445,"uuid":48,"anchor":48,"custom":1693,"target":753,"linktype":13},{},{"type":1549},{"text":1696,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":736,"content":1698},[1699],{"text":1452,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1702,"component":118,"meta_info":1703,"meta_title":7,"block_image":1704,"cover_image":1705,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1710,"title":1711,"plugin":43,"description":1712},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1714,"alt":1715,"name":7,"focus":7,"title":1715,"filename":1716,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1476],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1727,"created_at":1728,"published_at":1729,"updated_at":1730,"id":1731,"uuid":1732,"content":1733,"slug":2064,"full_slug":2065,"sort_by_date":48,"position":2066,"tag_list":2067,"is_startpage":9,"parent_id":1054,"meta_data":48,"group_id":2068,"first_published_at":2069,"release_id":48,"lang":60,"path":1479,"alternates":2070,"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":1734,"faqs":1735,"title":1727,"topic":1748,"author":1518,"content":1763,"category":2045,"schedule":2053,"component":1042,"meta_info":2054,"cover_image":2058,"description":2062,"contributors":2063},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1736,1740,1744],{"_uid":1737,"answer":1738,"question":1739,"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":1741,"answer":1742,"question":1743,"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":1745,"answer":1746,"question":1747,"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":1749,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1761,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1762,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1750,"component":39,"meta_info":1758,"block_image":1759,"cover_image":1760,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1751,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1756,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1752,"component":118,"meta_info":1753,"meta_title":7,"block_image":1754,"cover_image":1755,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":1764},[1765,1779,1783,1795,1800,1805,1833,1838,1865,1870,1892,1897,1919,1924,1946,1951,1978,1983,1999,2003,2027,2031,2041],{"type":736,"content":1766},[1767,1769,1777],{"text":1768,"type":734},"Post-workout ",{"text":1770,"type":734,"marks":1771},"stretches",[1772,1776],{"type":750,"attrs":1773},{"href":1774,"uuid":48,"anchor":48,"custom":1775,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1549},{"text":1778,"type":734}," 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":729,"attrs":1780,"content":1781},{"level":731},[1782],{"text":1739,"type":734},{"type":736,"content":1784},[1785,1793],{"text":1786,"type":734,"marks":1787},"Research",[1788,1792],{"type":750,"attrs":1789},{"href":1790,"uuid":48,"anchor":48,"custom":1791,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1549},{"text":1794,"type":734}," 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":729,"attrs":1796,"content":1797},{"level":731},[1798],{"text":1799,"type":734},"7 Stretches to Help You Recover Post-Workout",{"type":729,"attrs":1801,"content":1802},{"level":994},[1803],{"text":1804,"type":734},"Shoulder Flossing",{"type":1553,"attrs":1806,"content":1808},{"order":1807},{"order":1556},[1809,1815,1821,1827],{"type":1121,"content":1810},[1811],{"type":736,"content":1812},[1813],{"text":1814,"type":734},"Start in a standing position.",{"type":1121,"content":1816},[1817],{"type":736,"content":1818},[1819],{"text":1820,"type":734},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1121,"content":1822},[1823],{"type":736,"content":1824},[1825],{"text":1826,"type":734},"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":1121,"content":1828},[1829],{"type":736,"content":1830},[1831],{"text":1832,"type":734},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":729,"attrs":1834,"content":1835},{"level":994},[1836],{"text":1837,"type":734},"World's Greatest Stretch ",{"type":1553,"attrs":1839,"content":1840},{"order":1556},[1841,1847,1853,1859],{"type":1121,"content":1842},[1843],{"type":736,"content":1844},[1845],{"text":1846,"type":734},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1121,"content":1848},[1849],{"type":736,"content":1850},[1851],{"text":1852,"type":734},"Next to the left hand, raise the left hand to the sky. ",{"type":1121,"content":1854},[1855],{"type":736,"content":1856},[1857],{"text":1858,"type":734},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1121,"content":1860},[1861],{"type":736,"content":1862},[1863],{"text":1864,"type":734},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":729,"attrs":1866,"content":1867},{"level":994},[1868],{"text":1869,"type":734},"Kneeling Quad/Hip Flexor Stretch",{"type":1553,"attrs":1871,"content":1873},{"order":1872},{"order":1556},[1874,1880,1886],{"type":1121,"content":1875},[1876],{"type":736,"content":1877},[1878],{"text":1879,"type":734},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1121,"content":1881},[1882],{"type":736,"content":1883},[1884],{"text":1885,"type":734},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1121,"content":1887},[1888],{"type":736,"content":1889},[1890],{"text":1891,"type":734},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":729,"attrs":1893,"content":1894},{"level":994},[1895],{"text":1896,"type":734},"Cat/Cow",{"type":1553,"attrs":1898,"content":1900},{"order":1899},{"order":1556},[1901,1907,1913],{"type":1121,"content":1902},[1903],{"type":736,"content":1904},[1905],{"text":1906,"type":734},"Start on all fours, neutral spine. ",{"type":1121,"content":1908},[1909],{"type":736,"content":1910},[1911],{"text":1912,"type":734},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1121,"content":1914},[1915],{"type":736,"content":1916},[1917],{"text":1918,"type":734},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":729,"attrs":1920,"content":1921},{"level":994},[1922],{"text":1923,"type":734},"Thread the Needle",{"type":1553,"attrs":1925,"content":1927},{"order":1926},{"order":1556},[1928,1934,1940],{"type":1121,"content":1929},[1930],{"type":736,"content":1931},[1932],{"text":1933,"type":734},"Start on all fours. ",{"type":1121,"content":1935},[1936],{"type":736,"content":1937},[1938],{"text":1939,"type":734},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1121,"content":1941},[1942],{"type":736,"content":1943},[1944],{"text":1945,"type":734},"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":729,"attrs":1947,"content":1948},{"level":994},[1949],{"text":1950,"type":734},"Thread the Needle With a Twist ",{"type":1553,"attrs":1952,"content":1954},{"order":1953},{"order":1556},[1955,1960,1966,1972],{"type":1121,"content":1956},[1957],{"type":736,"content":1958},[1959],{"text":1933,"type":734},{"type":1121,"content":1961},[1962],{"type":736,"content":1963},[1964],{"text":1965,"type":734},"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":1121,"content":1967},[1968],{"type":736,"content":1969},[1970],{"text":1971,"type":734},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1121,"content":1973},[1974],{"type":736,"content":1975},[1976],{"text":1977,"type":734},"Return to the starting position.",{"type":729,"attrs":1979,"content":1980},{"level":994},[1981],{"text":1982,"type":734},"Scorpion Stretch (Prone) ",{"type":1553,"attrs":1984,"content":1986},{"order":1985},{"order":1556},[1987,1993],{"type":1121,"content":1988},[1989],{"type":736,"content":1990},[1991],{"text":1992,"type":734},"Begin lying down, arms out in T. ",{"type":1121,"content":1994},[1995],{"type":736,"content":1996},[1997],{"text":1998,"type":734},"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":729,"attrs":2000,"content":2001},{"level":731},[2002],{"text":1747,"type":734},{"type":736,"content":2004},[2005,2007,2015,2017,2025],{"text":2006,"type":734},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2008,"type":734,"marks":2009},"range of motion improvements",[2010,2014],{"type":750,"attrs":2011},{"href":2012,"uuid":48,"anchor":48,"custom":2013,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1549},{"text":2016,"type":734},". 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":2018,"type":734,"marks":2019},"Studies",[2020,2024],{"type":750,"attrs":2021},{"href":2022,"uuid":48,"anchor":48,"custom":2023,"target":753,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1549},{"text":2026,"type":734}," 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":729,"attrs":2028,"content":2029},{"level":731},[2030],{"text":1685,"type":734},{"type":736,"content":2032},[2033,2034,2040],{"text":1440,"type":734},{"text":981,"type":734,"marks":2035},[2036,2039],{"type":750,"attrs":2037},{"href":1445,"uuid":48,"anchor":48,"custom":2038,"target":753,"linktype":13},{},{"type":1549},{"text":1696,"type":734},{"type":736,"content":2042},[2043],{"text":2044,"type":734},"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":2046,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2051,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2052,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2047,"component":118,"meta_info":2048,"meta_title":7,"block_image":2049,"cover_image":2050,"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":2055,"title":2056,"plugin":43,"description":2057},"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":2059,"alt":2060,"name":7,"focus":7,"title":2060,"filename":2061,"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,[1476],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2072,"created_at":2073,"published_at":2074,"updated_at":2075,"id":2076,"uuid":2077,"content":2078,"slug":2476,"full_slug":2477,"sort_by_date":48,"position":2478,"tag_list":2479,"is_startpage":9,"parent_id":1054,"meta_data":48,"group_id":2480,"first_published_at":2074,"release_id":48,"lang":60,"path":1479,"alternates":2481,"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":2079,"faqs":2080,"title":2072,"topic":2089,"author":2104,"content":2105,"category":2457,"schedule":2465,"component":1042,"meta_info":2466,"cover_image":2470,"description":2474,"contributors":2475},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2081,2085],{"_uid":2082,"answer":2083,"question":2084,"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":2086,"answer":2087,"question":2088,"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":2090,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2102,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2091,"component":39,"meta_info":2099,"block_image":2100,"cover_image":2101,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2092,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2097,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2098,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2093,"component":118,"meta_info":2094,"meta_title":7,"block_image":2095,"cover_image":2096,"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":726,"content":2106},[2107,2112,2126,2140,2145,2149,2154,2158,2196,2200,2205,2209,2213,2218,2222,2227,2241,2245,2265,2270,2274,2278,2336,2341,2345,2349,2375,2388,2393,2397,2401,2427,2431,2436,2440,2444,2454],{"type":729,"attrs":2108,"content":2109},{"level":731},[2110],{"text":2111,"type":734},"How to Stay Motivated to Work Out",{"type":736,"content":2113},[2114,2116,2124],{"text":2115,"type":734},"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":2117,"type":734,"marks":2118},"New Year’s Resolutions",[2119,2123],{"type":750,"attrs":2120},{"href":2121,"uuid":48,"anchor":48,"custom":2122,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1549},{"text":2125,"type":734},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":736,"content":2127},[2128,2130,2138],{"text":2129,"type":734},"But what happens if you're looking for motivation to work out in the ",{"text":2131,"type":734,"marks":2132},"middle of summer",[2133,2137],{"type":750,"attrs":2134},{"href":2135,"uuid":48,"anchor":48,"custom":2136,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1549},{"text":2139,"type":734}," 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":729,"attrs":2141,"content":2142},{"level":731},[2143],{"text":2144,"type":734},"Motivation vs. Determination",{"type":736,"content":2146},[2147],{"text":2148,"type":734},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":729,"attrs":2150,"content":2151},{"level":994},[2152],{"text":2153,"type":734},"Motivation",{"type":736,"content":2155},[2156],{"text":2157,"type":734},"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":1118,"content":2159},[2160,2166,2172,2178,2184,2190],{"type":1121,"content":2161},[2162],{"type":736,"content":2163},[2164],{"text":2165,"type":734},"Movies",{"type":1121,"content":2167},[2168],{"type":736,"content":2169},[2170],{"text":2171,"type":734},"Books",{"type":1121,"content":2173},[2174],{"type":736,"content":2175},[2176],{"text":2177,"type":734},"Quotes",{"type":1121,"content":2179},[2180],{"type":736,"content":2181},[2182],{"text":2183,"type":734},"Speeches",{"type":1121,"content":2185},[2186],{"type":736,"content":2187},[2188],{"text":2189,"type":734},"Social media posts",{"type":1121,"content":2191},[2192],{"type":736,"content":2193},[2194],{"text":2195,"type":734},"Success stories",{"type":736,"content":2197},[2198],{"text":2199,"type":734},"These are things that essentially make you want to start something, like a workout.",{"type":729,"attrs":2201,"content":2202},{"level":994},[2203],{"text":2204,"type":734},"Determination",{"type":736,"content":2206},[2207],{"text":2208,"type":734},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":736,"content":2210},[2211],{"text":2212,"type":734},"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":729,"attrs":2214,"content":2215},{"level":731},[2216],{"text":2217,"type":734},"Finding That Drive",{"type":736,"content":2219},[2220],{"text":2221,"type":734},"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":729,"attrs":2223,"content":2224},{"level":994},[2225],{"text":2226,"type":734},"Working Out at Home",{"type":736,"content":2228},[2229,2231,2239],{"text":2230,"type":734},"The wonderful thing about ",{"text":2232,"type":734,"marks":2233},"working out from home",[2234,2238],{"type":750,"attrs":2235},{"href":2236,"uuid":48,"anchor":48,"custom":2237,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1549},{"text":2240,"type":734}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":736,"content":2242},[2243],{"text":2244,"type":734},"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":1118,"content":2246},[2247,2253,2259],{"type":1121,"content":2248},[2249],{"type":736,"content":2250},[2251],{"text":2252,"type":734},"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":1121,"content":2254},[2255],{"type":736,"content":2256},[2257],{"text":2258,"type":734},"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":1121,"content":2260},[2261],{"type":736,"content":2262},[2263],{"text":2264,"type":734},"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":729,"attrs":2266,"content":2267},{"level":994},[2268],{"text":2269,"type":734},"Staying Committed to Exercising Daily",{"type":736,"content":2271},[2272],{"text":2273,"type":734},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":736,"content":2275},[2276],{"text":2277,"type":734},"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":1118,"content":2279},[2280,2286,2292,2298,2310,2324],{"type":1121,"content":2281},[2282],{"type":736,"content":2283},[2284],{"text":2285,"type":734},"Outdoor walks/hikes in nature",{"type":1121,"content":2287},[2288],{"type":736,"content":2289},[2290],{"text":2291,"type":734},"Easy pace swims",{"type":1121,"content":2293},[2294],{"type":736,"content":2295},[2296],{"text":2297,"type":734},"Sauna sessions",{"type":1121,"content":2299},[2300],{"type":736,"content":2301},[2302],{"text":2303,"type":734,"marks":2304},"Low-intensity yoga",[2305,2309],{"type":750,"attrs":2306},{"href":2307,"uuid":48,"anchor":48,"custom":2308,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1549},{"type":1121,"content":2311},[2312],{"type":736,"content":2313},[2314,2322],{"text":2315,"type":734,"marks":2316},"Mobility work",[2317,2321],{"type":750,"attrs":2318},{"href":2319,"uuid":48,"anchor":48,"custom":2320,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1549},{"text":2323,"type":734}," ",{"type":1121,"content":2325},[2326],{"type":736,"content":2327},[2328],{"text":2329,"type":734,"marks":2330},"Stretching",[2331,2335],{"type":750,"attrs":2332},{"href":2333,"uuid":48,"anchor":48,"custom":2334,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1549},{"type":729,"attrs":2337,"content":2338},{"level":994},[2339],{"text":2340,"type":734},"Morning Workouts Before Starting the Day",{"type":736,"content":2342},[2343],{"text":2344,"type":734},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":736,"content":2346},[2347],{"text":2348,"type":734},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1118,"content":2350},[2351,2357,2363,2369],{"type":1121,"content":2352},[2353],{"type":736,"content":2354},[2355],{"text":2356,"type":734},"Turning off electronics the last hour",{"type":1121,"content":2358},[2359],{"type":736,"content":2360},[2361],{"text":2362,"type":734},"Sleeping in a blacked-out environment",{"type":1121,"content":2364},[2365],{"type":736,"content":2366},[2367],{"text":2368,"type":734},"Getting to bed at the same time each night",{"type":1121,"content":2370},[2371],{"type":736,"content":2372},[2373],{"text":2374,"type":734},"Set out your workout clothes the night before",{"type":736,"content":2376},[2377,2379,2387],{"text":2378,"type":734},"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":2380,"type":734,"marks":2381},"H.I.I.T. session",[2382,2386],{"type":750,"attrs":2383},{"href":2384,"uuid":48,"anchor":48,"custom":2385,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1549},{"text":755,"type":734},{"type":729,"attrs":2389,"content":2390},{"level":994},[2391],{"text":2392,"type":734},"End-of-Day Workouts",{"type":736,"content":2394},[2395],{"text":2396,"type":734},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":736,"content":2398},[2399],{"text":2400,"type":734},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1118,"content":2402},[2403,2415,2421],{"type":1121,"content":2404},[2405],{"type":736,"content":2406},[2407,2409,2413],{"text":2408,"type":734},"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":2410,"type":734,"marks":2411},"“why” ",[2412],{"type":789},{"text":2414,"type":734},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1121,"content":2416},[2417],{"type":736,"content":2418},[2419],{"text":2420,"type":734},"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":1121,"content":2422},[2423],{"type":736,"content":2424},[2425],{"text":2426,"type":734},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":736,"content":2428},[2429],{"text":2430,"type":734},"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":729,"attrs":2432,"content":2433},{"level":731},[2434],{"text":2435,"type":734},"Plan Then Execute",{"type":736,"content":2437},[2438],{"text":2439,"type":734},"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":729,"attrs":2441,"content":2442},{"level":731},[2443],{"text":1685,"type":734},{"type":736,"content":2445},[2446,2447,2453],{"text":1440,"type":734},{"text":981,"type":734,"marks":2448},[2449,2452],{"type":750,"attrs":2450},{"href":1445,"uuid":48,"anchor":48,"custom":2451,"target":753,"linktype":13},{},{"type":1549},{"text":1448,"type":734},{"type":736,"content":2455},[2456],{"text":1452,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2458,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2464,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2459,"component":118,"meta_info":2460,"meta_title":7,"block_image":2461,"cover_image":2462,"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":2467,"title":2468,"plugin":43,"description":2469},"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":2471,"alt":2472,"name":7,"focus":7,"title":2472,"filename":2473,"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,[1476],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2483,"created_at":2484,"published_at":2485,"updated_at":2486,"id":2487,"uuid":2488,"content":2489,"slug":2714,"full_slug":2715,"sort_by_date":48,"position":2716,"tag_list":2717,"is_startpage":9,"parent_id":1054,"meta_data":48,"group_id":2718,"first_published_at":2719,"release_id":48,"lang":60,"path":1479,"alternates":2720,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2490,"faqs":2491,"title":2483,"topic":2500,"author":1089,"content":2515,"category":2695,"schedule":2703,"component":1042,"meta_info":2704,"cover_image":2708,"description":2712,"contributors":2713},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2492,2496],{"_uid":2493,"answer":2494,"question":2495,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2497,"answer":2498,"question":2499,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2501,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2513,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2514,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2502,"component":39,"meta_info":2510,"block_image":2511,"cover_image":2512,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2503,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2508,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2509,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2504,"component":118,"meta_info":2505,"meta_title":7,"block_image":2506,"cover_image":2507,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2516},[2517,2522,2526,2531,2535,2540,2544,2570,2575,2579,2584,2588,2593,2597,2602,2615,2620,2633,2638,2642,2647,2651,2656,2660,2665,2669,2674,2678,2683],{"type":729,"attrs":2518,"content":2519},{"level":731},[2520],{"text":2521,"type":734},"Staying Safe While Exercising in the Cold",{"type":736,"content":2523},[2524],{"text":2525,"type":734},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":729,"attrs":2527,"content":2528},{"level":994},[2529],{"text":2530,"type":734},"Watch the Windchill",{"type":736,"content":2532},[2533],{"text":2534,"type":734},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":729,"attrs":2536,"content":2537},{"level":994},[2538],{"text":2539,"type":734},"Protect Your Extremities",{"type":736,"content":2541},[2542],{"text":2543,"type":734},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1118,"content":2545},[2546,2552,2558,2564],{"type":1121,"content":2547},[2548],{"type":736,"content":2549},[2550],{"text":2551,"type":734},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1121,"content":2553},[2554],{"type":736,"content":2555},[2556],{"text":2557,"type":734},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1121,"content":2559},[2560],{"type":736,"content":2561},[2562],{"text":2563,"type":734},"Wear a hat or headband that covers your ears",{"type":1121,"content":2565},[2566],{"type":736,"content":2567},[2568],{"text":2569,"type":734},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":729,"attrs":2571,"content":2572},{"level":994},[2573],{"text":2574,"type":734},"Wear Layers",{"type":736,"content":2576},[2577],{"text":2578,"type":734},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":729,"attrs":2580,"content":2581},{"level":994},[2582],{"text":2583,"type":734},"Don’t Forget Sunscreen",{"type":736,"content":2585},[2586],{"text":2587,"type":734},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":729,"attrs":2589,"content":2590},{"level":731},[2591],{"text":2592,"type":734},"Getting Motivated to Workout in the Cold ",{"type":736,"content":2594},[2595],{"text":2596,"type":734},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":729,"attrs":2598,"content":2599},{"level":994},[2600],{"text":2601,"type":734},"Invest in New Activewear",{"type":736,"content":2603},[2604,2606,2613],{"text":2605,"type":734},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2607,"type":734,"marks":2608},"new workout gear",[2609],{"type":750,"attrs":2610},{"href":2611,"uuid":48,"anchor":48,"custom":2612,"target":753,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2614,"type":734}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":729,"attrs":2616,"content":2617},{"level":994},[2618],{"text":2619,"type":734},"Find a Workout Buddy",{"type":736,"content":2621},[2622,2624,2631],{"text":2623,"type":734},"Accountability! Accountability! Accountability! Finding a ",{"text":2625,"type":734,"marks":2626},"workout buddy",[2627],{"type":750,"attrs":2628},{"href":2629,"uuid":48,"anchor":48,"custom":2630,"target":753,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2632,"type":734}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":729,"attrs":2634,"content":2635},{"level":994},[2636],{"text":2637,"type":734},"Benefits of Working Out in the Cold",{"type":736,"content":2639},[2640],{"text":2641,"type":734},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":729,"attrs":2643,"content":2644},{"level":994},[2645],{"text":2646,"type":734},"Combat Seasonal Affective Disorder",{"type":736,"content":2648},[2649],{"text":2650,"type":734},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":729,"attrs":2652,"content":2653},{"level":994},[2654],{"text":2655,"type":734},"Boost Your Immune System",{"type":736,"content":2657},[2658],{"text":2659,"type":734},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":729,"attrs":2661,"content":2662},{"level":994},[2663],{"text":2664,"type":734},"Diverse Training Options",{"type":736,"content":2666},[2667],{"text":2668,"type":734},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":729,"attrs":2670,"content":2671},{"level":994},[2672],{"text":2673,"type":734},"Burn More Calories",{"type":736,"content":2675},[2676],{"text":2677,"type":734},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":729,"attrs":2679,"content":2680},{"level":731},[2681],{"text":2682,"type":734},"Train Like a Fighter in the Cold",{"type":736,"content":2684},[2685,2687,2693],{"text":2686,"type":734},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":981,"type":734,"marks":2688},[2689,2692],{"type":750,"attrs":2690},{"href":1445,"uuid":48,"anchor":48,"custom":2691,"target":753,"linktype":13},{},{"type":1549},{"text":2694,"type":734}," 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":2696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2697,"component":118,"meta_info":2698,"meta_title":7,"block_image":2699,"cover_image":2700,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2705,"title":2706,"plugin":43,"description":2707},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2709,"alt":2710,"name":7,"focus":7,"title":2710,"filename":2711,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1476],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2722,"created_at":2723,"published_at":2724,"updated_at":2725,"id":2726,"uuid":2727,"content":2728,"slug":2946,"full_slug":2947,"sort_by_date":48,"position":2948,"tag_list":2949,"is_startpage":9,"parent_id":1054,"meta_data":48,"group_id":2950,"first_published_at":2951,"release_id":48,"lang":60,"path":1479,"alternates":2952,"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":2729,"faqs":2730,"title":2722,"topic":2751,"author":1089,"content":2766,"category":2928,"schedule":2936,"component":1042,"meta_info":2937,"cover_image":2941,"description":2940,"contributors":2945},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2731,2735,2739,2743,2747],{"_uid":2732,"answer":2733,"question":2734,"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":2736,"answer":2737,"question":2738,"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":2740,"answer":2741,"question":2742,"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":2744,"answer":2745,"question":2746,"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":2748,"answer":2749,"question":2750,"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":2752,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2764,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2753,"component":39,"meta_info":2761,"block_image":2762,"cover_image":2763,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2754,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2759,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2755,"component":118,"meta_info":2756,"meta_title":7,"block_image":2757,"cover_image":2758,"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":726,"content":2767},[2768,2772,2776,2780,2793,2797,2801,2806,2819,2832,2837,2848,2852,2874,2879,2890,2903,2908,2912,2916,2925],{"type":736,"content":2769},[2770],{"text":2771,"type":734},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":736,"content":2773},[2774],{"text":2775,"type":734},"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":729,"attrs":2777,"content":2778},{"level":731},[2779],{"text":2734,"type":734},{"type":736,"content":2781},[2782,2784,2791],{"text":2783,"type":734},"According to the ",{"text":2785,"type":734,"marks":2786},"Mayo Clinic",[2787],{"type":750,"attrs":2788},{"href":2789,"uuid":48,"anchor":48,"custom":2790,"target":753,"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":2792,"type":734},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":736,"content":2794},[2795],{"text":2796,"type":734},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":736,"content":2798},[2799],{"text":2800,"type":734},"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":729,"attrs":2802,"content":2803},{"level":731},[2804],{"text":2805,"type":734},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":763,"attrs":2807},{"id":2808,"body":2809},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2810],{"url":2811,"_uid":2813,"image":2814,"component":773,"copyright_details":2818},{"id":7,"url":7,"linktype":2812,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2815,"alt":2816,"name":7,"focus":48,"title":2816,"filename":2817,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":736,"content":2820},[2821,2823,2830],{"text":2822,"type":734},"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":2824,"type":734,"marks":2825},"burn more calories",[2826],{"type":750,"attrs":2827},{"href":2828,"uuid":48,"anchor":48,"custom":2829,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2831,"type":734}," even after you’re done working out.",{"type":729,"attrs":2833,"content":2834},{"level":731},[2835],{"text":2836,"type":734},"Kickboxing Is A Full Body Workout",{"type":763,"attrs":2838},{"id":2808,"body":2839},[2840],{"url":2841,"_uid":2842,"image":2843,"component":773,"copyright_details":2847},{"id":7,"url":7,"linktype":2812,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2844,"alt":2845,"name":7,"focus":48,"title":2845,"filename":2846,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":736,"content":2849},[2850],{"text":2851,"type":734},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":736,"content":2853},[2854,2856,2863,2865,2872],{"text":2855,"type":734},"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":2857,"type":734,"marks":2858},"all-level lower body workout",[2859],{"type":750,"attrs":2860},{"href":2861,"uuid":48,"anchor":48,"custom":2862,"target":753,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2864,"type":734}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2866,"type":734,"marks":2867},"upper body workout",[2868],{"type":750,"attrs":2869},{"href":2870,"uuid":48,"anchor":48,"custom":2871,"target":753,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2873,"type":734}," led by Flo Master.",{"type":729,"attrs":2875,"content":2876},{"level":731},[2877],{"text":2878,"type":734},"Boxing Can Be Low-Impact",{"type":763,"attrs":2880},{"id":2808,"body":2881},[2882],{"url":2883,"_uid":2884,"image":2885,"component":773,"copyright_details":2889},{"id":7,"url":7,"linktype":2812,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2886,"alt":2887,"name":7,"focus":48,"title":2887,"filename":2888,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":736,"content":2891},[2892,2894,2901],{"text":2893,"type":734},"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":2895,"type":734,"marks":2896},"shadowboxing",[2897],{"type":750,"attrs":2898},{"href":2899,"uuid":48,"anchor":48,"custom":2900,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2902,"type":734}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":729,"attrs":2904,"content":2905},{"level":731},[2906],{"text":2907,"type":734},"Kick Boring Cardio To The Curb",{"type":736,"content":2909},[2910],{"text":2911,"type":734},"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":729,"attrs":2913,"content":2914},{"level":731},[2915],{"text":1685,"type":734},{"type":736,"content":2917},[2918,2919,2924],{"text":1440,"type":734},{"text":981,"type":734,"marks":2920},[2921],{"type":750,"attrs":2922},{"href":1445,"uuid":48,"anchor":48,"custom":2923,"target":753,"linktype":13},{},{"text":1448,"type":734},{"type":736,"content":2926},[2927],{"text":2044,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2929,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2934,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2930,"component":118,"meta_info":2931,"meta_title":7,"block_image":2932,"cover_image":2933,"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":2938,"title":2939,"plugin":43,"description":2940},"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":2942,"alt":2943,"name":7,"focus":48,"title":2943,"filename":2944,"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,[1476],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1042,"created_at":2954,"published_at":2955,"updated_at":2956,"id":2957,"uuid":2958,"content":2959,"slug":1042,"full_slug":2980,"sort_by_date":48,"position":446,"tag_list":2981,"is_startpage":9,"parent_id":2982,"meta_data":48,"group_id":2983,"first_published_at":2984,"release_id":48,"lang":60,"path":7,"alternates":2985,"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":2960,"component":2961,"meta_info":2962,"custom_content_list":2964},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2963,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2965,2970,2975],{"_uid":2966,"label":2967,"value":2968,"dev_id":2969,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2971,"label":2972,"value":2973,"dev_id":2974,"component":734},"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":2976,"label":2977,"value":2978,"dev_id":2979,"component":734},"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",[],1785892842033]