[{"data":1,"prerenderedAt":2906},["ShallowReactive",2],{"default-layout-data":3,"article-training-how-to-do-glute-floor-bridges-proper-technique":654,"article-page-config":2873},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1141,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1132,"full_slug":1133,"sort_by_date":48,"position":1134,"tag_list":1135,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":1138,"first_published_at":659,"release_id":48,"lang":60,"path":1139,"alternates":1140,"default_full_slug":48,"translated_slugs":48},"How To Do Glute Floor Bridges | Proper Technique","2022-05-25T17:13:46.537Z","2022-11-16T14:43:24.542Z","2022-11-16T14:43:24.580Z",141395304,"b7b6e7fa-86af-4ece-91a1-4eb5c2690328",{"_uid":664,"faqs":665,"title":657,"topic":691,"author":706,"content":732,"category":1115,"schedule":1123,"component":1124,"meta_info":1125,"cover_image":1128,"description":1127,"contributors":1131},"60d827a8-3ef7-4c9a-b526-78f7032d8d03",[666,671,675,679,683,687],{"_uid":667,"answer":668,"question":669,"component":670},"57bf6bf9-5655-4fdb-8f05-0caafabd5860","One of the tell-tale signs of a seasoned athlete is to look at their posterior chain. The posterior chain, or the musculature on the back half of the body, is often an area that far too many neglect. Athletes who excel at their sport know this and make sure to work harder on the backside. One of the best muscles to elevate your athleticism and strengthen your posterior chain is the glutes.\n\nStrong glutes help an athlete improve their power, quickness, and strength. While most lower body exercises favor the quads and hamstrings, there is one particular movement that does a great job at isolating the glutes: the glute floor bridge. Here we break it down for you.","Why are glute floor bridges important in exercise?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"da7c110c-b637-421a-8680-3262309ea999","To properly perform glute floor bridges, follow these steps:\n-Begin lying on the ground on your back, with your arms out at 90 degrees, and your feet flat on the ground with your knees bent at 90 degrees\n-Focus on squeezing your glutes and keeping them engaged throughout the entire movement\n-This is your starting position\n-Begin the movement by driving your heels into the ground\n-Slowly lift your rear off the ground upwards until your body is in a straight line\n-Pause for two seconds\n-Slowly lower your rear back to the ground, vertebrae by vertebrae\n-Continue this motion for the remainder of the set","How do you perform glute floor bridges properly?",{"_uid":676,"answer":677,"question":678,"component":670},"6be702ba-f85b-4bf3-81d8-b562452a28e7","Here are some key things to focus on while performing Glute Floor Bridges:\n-Start off with a flat back\n  -Your hand should not be able to slide underneath your lower back\n-Keep your palms flat on the floor\n  -This provides stability for the exercise\n-Feet should be shoulder-width apart\n-Drive through your heels while lifting\n-Lift your hips towards the ceiling\n-Make sure to keep your feet flat on the floor at the top of the hip lift movement\n-Squeeze your glutes throughout the entire exercise\n-Keep your core tight at the top of the movement\n-Drive through your heels to lift upward\n","What are the key movement points for performing glute floor bridges?",{"_uid":680,"answer":681,"question":682,"component":670},"cedc2e24-cd92-468e-ba38-f23eca20d065","Here is the breathing pattern for performing glute floor bridges:\n-Breath out while raising your hips\n-Breath in while slowly lowering your hips","What is the proper breathing pattern when performing glute floor bridges?",{"_uid":684,"answer":685,"question":686,"component":670},"eaf03a40-eb5b-4ccd-a289-7d2d9701622d","When you perform glute floor bridges, you use these muscles:\n-Glutes\n-Core\n-Hamstrings","What muscles do you use when you perform glute floor bridges?",{"_uid":688,"answer":689,"question":690,"component":670},"2deac900-95db-43ec-ba09-fd8313c4adab","For Sets\n-Perform 3 - 6 sets\n-12 - 20 repetitions\n-Rest for 30 - 45 seconds between sets\n\nFor Time\n-Perform 3 - 6 sets\n-Perform for 30 - 90 seconds\n-Rest for 45 - 60 seconds between sets","How should you perform glute floor bridges?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":725,"full_slug":726,"sort_by_date":48,"position":446,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":48,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":721,"social_link_twitter":722,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":723,"social_link_linkedin":7,"social_link_instagram":724,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":733,"content":734},"doc",[735,741,745,759,766,820,825,829,835,843,857,862,870,881,886,894,905,910,921,926,937,942,953,958,969,974,985,990,1004,1009,1029,1034,1039,1059,1064,1083,1088,1092,1097,1111],{"type":736,"content":737},"paragraph",[738],{"text":739,"type":740},"One of the tell-tale signs of a seasoned athlete is to look at their posterior chain. The posterior chain, or the musculature on the back half of the body, is often an area that far too many neglect. Athletes who excel at their sport know this and make sure to work harder on the backside. One of the best muscles to elevate your athleticism and strengthen your posterior chain is the glutes.","text",{"type":736,"content":742},[743],{"text":744,"type":740},"Strong glutes help an athlete improve their power, quickness, and strength. While most lower body exercises favor the quads and hamstrings, there is one particular movement that does a great job at isolating the glutes: the glute floor bridge. Here we break it down for you.",{"type":746,"attrs":747},"blok",{"id":748,"body":749},"7dc1532b-2311-4ea9-a55c-98d49676a68d",[750],{"_uid":751,"link":752,"image":754,"title":756,"component":758},"i-4e38cf00-1ce1-4363-95b8-4020441f5874",{"id":7,"url":753,"linktype":13,"fieldtype":14,"cached_url":753},"https://youtu.be/lfUOt_HlVb4",{"id":755,"alt":756,"name":7,"focus":48,"title":756,"filename":757,"copyright":7,"fieldtype":50},4949350,"Glute Floor Bridge | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/974ec87939/glute_floor_bridges.png","image_video_link",{"type":760,"attrs":761,"content":763},"heading",{"level":762},2,[764],{"text":765,"type":740},"Glute Floor Bridges",{"type":767,"content":768},"bullet_list",[769,790,796,802,808,814],{"type":770,"content":771},"list_item",[772,776],{"type":736,"content":773},[774],{"text":775,"type":740},"Begin lying on the ground on your back, with your arms out at 90 degrees, and your feet flat on the ground with your knees bent at 90 degrees",{"type":767,"content":777},[778,784],{"type":770,"content":779},[780],{"type":736,"content":781},[782],{"text":783,"type":740},"Focus on squeezing your glutes and keeping them engaged throughout the entire movement",{"type":770,"content":785},[786],{"type":736,"content":787},[788],{"text":789,"type":740},"This is your starting position",{"type":770,"content":791},[792],{"type":736,"content":793},[794],{"text":795,"type":740},"Begin the movement by driving your heels into the ground",{"type":770,"content":797},[798],{"type":736,"content":799},[800],{"text":801,"type":740},"Slowly lift your rear off the ground upwards until your body is in a straight line",{"type":770,"content":803},[804],{"type":736,"content":805},[806],{"text":807,"type":740},"Pause for two seconds",{"type":770,"content":809},[810],{"type":736,"content":811},[812],{"text":813,"type":740},"Slowly lower your rear back to the ground, vertebrae by vertebrae",{"type":770,"content":815},[816],{"type":736,"content":817},[818],{"text":819,"type":740},"Continue this motion for the remainder of the set",{"type":760,"attrs":821,"content":822},{"level":762},[823],{"text":824,"type":740},"Movement Key Points",{"type":736,"content":826},[827],{"text":828,"type":740},"Here are some key things to focus on while performing Glute Floor Bridges:",{"type":760,"attrs":830,"content":832},{"level":831},3,[833],{"text":834,"type":740},"Start off with a flat back",{"type":767,"content":836},[837],{"type":770,"content":838},[839],{"type":736,"content":840},[841],{"text":842,"type":740},"Your hand should not be able to slide underneath your lower back",{"type":746,"attrs":844},{"id":845,"body":846},"7d9840f6-bb10-451f-937a-6a83c6f2fa9c",[847],{"url":848,"_uid":850,"image":851,"component":855,"copyright_details":856},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"story","i-316a526a-e150-4a09-9ef5-706d36845593",{"id":852,"alt":853,"name":7,"focus":48,"title":853,"filename":854,"copyright":7,"fieldtype":50},4949177,"Back Flat On Ground","https://a.storyblok.com/f/115220/700x1100/8620ab6477/back_flat_on_ground.png","content_image",[],{"type":760,"attrs":858,"content":859},{"level":831},[860],{"text":861,"type":740},"Keep your palms flat on the floor",{"type":767,"content":863},[864],{"type":770,"content":865},[866],{"type":736,"content":867},[868],{"text":869,"type":740},"This provides stability for the exercise",{"type":746,"attrs":871},{"id":845,"body":872},[873],{"url":874,"_uid":875,"image":876,"component":855,"copyright_details":880},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-0f42922e-f3df-475d-a1ce-b77823ae3f78",{"id":877,"alt":878,"name":7,"focus":48,"title":878,"filename":879,"copyright":7,"fieldtype":50},4949180,"Palms Flat On Floor","https://a.storyblok.com/f/115220/700x1100/6286f17688/palms_flat_on_floor.png",[],{"type":760,"attrs":882,"content":883},{"level":831},[884],{"text":885,"type":740},"Feet should be shoulder-width apart",{"type":767,"content":887},[888],{"type":770,"content":889},[890],{"type":736,"content":891},[892],{"text":893,"type":740},"Drive through your heels while lifting",{"type":746,"attrs":895},{"id":845,"body":896},[897],{"url":898,"_uid":899,"image":900,"component":855,"copyright_details":904},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-23b05a41-62b2-4107-908d-61d1e04c6b30",{"id":901,"alt":902,"name":7,"focus":48,"title":902,"filename":903,"copyright":7,"fieldtype":50},4949187,"Feet Shoulder Width Apart","https://a.storyblok.com/f/115220/700x1100/c42cf3f346/feet-shoulder-width-apart.png",[],{"type":760,"attrs":906,"content":907},{"level":831},[908],{"text":909,"type":740},"Lift your hips towards the ceiling",{"type":746,"attrs":911},{"id":845,"body":912},[913],{"url":914,"_uid":915,"image":916,"component":855,"copyright_details":920},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-2f746b14-24c3-42f3-afd8-05b1651c5f30",{"id":917,"alt":918,"name":7,"focus":48,"title":918,"filename":919,"copyright":7,"fieldtype":50},4949204,"Lift Hips Toward Ceiling","https://a.storyblok.com/f/115220/700x1100/cf96ac6121/lift_hips_toward_ceiling.png",[],{"type":760,"attrs":922,"content":923},{"level":831},[924],{"text":925,"type":740},"Make sure to keep your feet flat on the floor at the top of the hip lift movement",{"type":746,"attrs":927},{"id":845,"body":928},[929],{"url":930,"_uid":931,"image":932,"component":855,"copyright_details":936},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-49e59759-fc9d-4b11-a954-aedb65d9303e",{"id":933,"alt":934,"name":7,"focus":48,"title":934,"filename":935,"copyright":7,"fieldtype":50},4949217,"Feet Flat On Floor","https://a.storyblok.com/f/115220/700x1100/cf8d021201/feet_flat_on_floor.png",[],{"type":760,"attrs":938,"content":939},{"level":831},[940],{"text":941,"type":740},"Squeeze your glutes throughout the entire exercise",{"type":746,"attrs":943},{"id":845,"body":944},[945],{"url":946,"_uid":947,"image":948,"component":855,"copyright_details":952},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-e3998033-0559-413a-94fb-93c48e0c4a79",{"id":949,"alt":950,"name":7,"focus":48,"title":950,"filename":951,"copyright":7,"fieldtype":50},4949228,"Squeeze Your Glutes","https://a.storyblok.com/f/115220/700x1100/34f55d54af/squeeze_your_glutes.png",[],{"type":760,"attrs":954,"content":955},{"level":831},[956],{"text":957,"type":740},"Keep your core tight at the top of the movement",{"type":746,"attrs":959},{"id":845,"body":960},[961],{"url":962,"_uid":963,"image":964,"component":855,"copyright_details":968},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-c9606767-e082-4fe0-a942-477e92ba1918",{"id":965,"alt":966,"name":7,"focus":48,"title":966,"filename":967,"copyright":7,"fieldtype":50},4949235,"Hold Core Tight At The Top","https://a.storyblok.com/f/115220/700x1100/42c6d0968c/hold_core_tight_at_the_top.png",[],{"type":760,"attrs":970,"content":971},{"level":831},[972],{"text":973,"type":740},"Drive through your heels to lift upward",{"type":746,"attrs":975},{"id":845,"body":976},[977],{"url":978,"_uid":979,"image":980,"component":855,"copyright_details":984},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-4666870d-046a-4b75-9e75-299d3ee73b58",{"id":981,"alt":982,"name":7,"focus":48,"title":982,"filename":983,"copyright":7,"fieldtype":50},4949239,"Drive Through Heel Of Feet","https://a.storyblok.com/f/115220/700x1100/3f55e21be5/drive_through_heel_of_feet.png",[],{"type":760,"attrs":986,"content":987},{"level":762},[988],{"text":989,"type":740},"Breathing Pattern",{"type":767,"content":991},[992,998],{"type":770,"content":993},[994],{"type":736,"content":995},[996],{"text":997,"type":740},"Breath out while raising your hips",{"type":770,"content":999},[1000],{"type":736,"content":1001},[1002],{"text":1003,"type":740},"Breath in while slowly lowering your hips",{"type":760,"attrs":1005,"content":1006},{"level":762},[1007],{"text":1008,"type":740},"Muscles Used",{"type":767,"content":1010},[1011,1017,1023],{"type":770,"content":1012},[1013],{"type":736,"content":1014},[1015],{"text":1016,"type":740},"Glutes",{"type":770,"content":1018},[1019],{"type":736,"content":1020},[1021],{"text":1022,"type":740},"Core",{"type":770,"content":1024},[1025],{"type":736,"content":1026},[1027],{"text":1028,"type":740},"Hamstrings",{"type":760,"attrs":1030,"content":1031},{"level":762},[1032],{"text":1033,"type":740},"Application",{"type":760,"attrs":1035,"content":1036},{"level":831},[1037],{"text":1038,"type":740},"For Sets",{"type":767,"content":1040},[1041,1047,1053],{"type":770,"content":1042},[1043],{"type":736,"content":1044},[1045],{"text":1046,"type":740},"Perform 3 - 6 sets",{"type":770,"content":1048},[1049],{"type":736,"content":1050},[1051],{"text":1052,"type":740},"12 - 20 repetitions",{"type":770,"content":1054},[1055],{"type":736,"content":1056},[1057],{"text":1058,"type":740},"Rest for 30 - 45 seconds between sets",{"type":760,"attrs":1060,"content":1061},{"level":831},[1062],{"text":1063,"type":740},"For Time",{"type":767,"content":1065},[1066,1071,1077],{"type":770,"content":1067},[1068],{"type":736,"content":1069},[1070],{"text":1046,"type":740},{"type":770,"content":1072},[1073],{"type":736,"content":1074},[1075],{"text":1076,"type":740},"Perform for 30 - 90 seconds",{"type":770,"content":1078},[1079],{"type":736,"content":1080},[1081],{"text":1082,"type":740},"Rest for 45 - 60 seconds between sets",{"type":760,"attrs":1084,"content":1085},{"level":762},[1086],{"text":1087,"type":740},"Glute Gains",{"type":736,"content":1089},[1090],{"text":1091,"type":740},"Boxing is a very explosive sport. One way to ensure that you can be explosive inside and outside of the ring is to make sure that you have strong glutes. Weight training isn’t always going to be an option, so glute floor bridges are a great bodyweight exercise that you can perform to make sure your posterior chain is strong and ready to fight. ",{"type":760,"attrs":1093,"content":1094},{"level":762},[1095],{"text":1096,"type":740},"Train Like a Fighter",{"type":736,"content":1098},[1099,1101,1109],{"text":1100,"type":740},"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":1102,"type":740,"marks":1103},"FightCamp",[1104],{"type":1105,"attrs":1106},"link",{"href":1107,"uuid":48,"anchor":48,"target":1108,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":1110,"type":740}," 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":1112},[1113],{"text":1114,"type":740},"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":1116,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1121,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1117,"component":118,"meta_info":1118,"meta_title":7,"block_image":1119,"cover_image":1120,"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},[],[],"2022-11-16 00:00","article",{"_uid":1126,"title":657,"plugin":43,"description":1127},"6365c30a-eb05-4a31-af10-b113ef30063b","Strong glutes are crucial to an athlete’s success – for power, quickness, and mobility. Add glute floor bridges to build them up and feel the burn!",{"id":1129,"alt":657,"name":7,"focus":48,"title":657,"filename":1130,"copyright":7,"fieldtype":50},4949356,"https://a.storyblok.com/f/115220/2400x990/308a4252cf/how-to-do-glute-floor-bridges-proper-technique.png",[],"how-to-do-glute-floor-bridges-proper-technique","blogs/how-to-do-glute-floor-bridges-proper-technique",-4780,[1136],"featured",60887917,"233e2458-857c-459a-933a-376badbd9e27","training/{{story.slug}}",[],["Reactive",1142],[1143,1384,1798,2210,2439,2637],{"name":1144,"created_at":1145,"published_at":1146,"updated_at":1147,"id":1148,"uuid":1149,"content":1150,"slug":1377,"full_slug":1378,"sort_by_date":48,"position":1379,"tag_list":1380,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":1381,"first_published_at":1382,"release_id":48,"lang":60,"path":1139,"alternates":1383,"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":1151,"faqs":1152,"title":1144,"topic":1161,"author":1176,"content":1177,"category":1358,"schedule":1366,"component":1124,"meta_info":1367,"cover_image":1371,"description":1375,"contributors":1376},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1153,1157],{"_uid":1154,"answer":1155,"question":1156,"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":1158,"answer":1159,"question":1160,"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":1162,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1175,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1163,"component":39,"meta_info":1171,"block_image":1172,"cover_image":1173,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1164,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1169,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1170,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1165,"component":118,"meta_info":1166,"meta_title":7,"block_image":1167,"cover_image":1168,"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":733,"content":1178},[1179,1184,1188,1193,1197,1202,1206,1232,1237,1241,1246,1250,1255,1259,1264,1277,1282,1295,1300,1304,1309,1313,1318,1322,1327,1331,1336,1340,1345],{"type":760,"attrs":1180,"content":1181},{"level":762},[1182],{"text":1183,"type":740},"Staying Safe While Exercising in the Cold",{"type":736,"content":1185},[1186],{"text":1187,"type":740},"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":760,"attrs":1189,"content":1190},{"level":831},[1191],{"text":1192,"type":740},"Watch the Windchill",{"type":736,"content":1194},[1195],{"text":1196,"type":740},"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":760,"attrs":1198,"content":1199},{"level":831},[1200],{"text":1201,"type":740},"Protect Your Extremities",{"type":736,"content":1203},[1204],{"text":1205,"type":740},"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":767,"content":1207},[1208,1214,1220,1226],{"type":770,"content":1209},[1210],{"type":736,"content":1211},[1212],{"text":1213,"type":740},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":770,"content":1215},[1216],{"type":736,"content":1217},[1218],{"text":1219,"type":740},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":770,"content":1221},[1222],{"type":736,"content":1223},[1224],{"text":1225,"type":740},"Wear a hat or headband that covers your ears",{"type":770,"content":1227},[1228],{"type":736,"content":1229},[1230],{"text":1231,"type":740},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":760,"attrs":1233,"content":1234},{"level":831},[1235],{"text":1236,"type":740},"Wear Layers",{"type":736,"content":1238},[1239],{"text":1240,"type":740},"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":760,"attrs":1242,"content":1243},{"level":831},[1244],{"text":1245,"type":740},"Don’t Forget Sunscreen",{"type":736,"content":1247},[1248],{"text":1249,"type":740},"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":760,"attrs":1251,"content":1252},{"level":762},[1253],{"text":1254,"type":740},"Getting Motivated to Workout in the Cold ",{"type":736,"content":1256},[1257],{"text":1258,"type":740},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":760,"attrs":1260,"content":1261},{"level":831},[1262],{"text":1263,"type":740},"Invest in New Activewear",{"type":736,"content":1265},[1266,1268,1275],{"text":1267,"type":740},"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":1269,"type":740,"marks":1270},"new workout gear",[1271],{"type":1105,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"custom":1274,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1276,"type":740}," 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":760,"attrs":1278,"content":1279},{"level":831},[1280],{"text":1281,"type":740},"Find a Workout Buddy",{"type":736,"content":1283},[1284,1286,1293],{"text":1285,"type":740},"Accountability! Accountability! Accountability! Finding a ",{"text":1287,"type":740,"marks":1288},"workout buddy",[1289],{"type":1105,"attrs":1290},{"href":1291,"uuid":48,"anchor":48,"custom":1292,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1294,"type":740}," 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":760,"attrs":1296,"content":1297},{"level":831},[1298],{"text":1299,"type":740},"Benefits of Working Out in the Cold",{"type":736,"content":1301},[1302],{"text":1303,"type":740},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":760,"attrs":1305,"content":1306},{"level":831},[1307],{"text":1308,"type":740},"Combat Seasonal Affective Disorder",{"type":736,"content":1310},[1311],{"text":1312,"type":740},"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":760,"attrs":1314,"content":1315},{"level":831},[1316],{"text":1317,"type":740},"Boost Your Immune System",{"type":736,"content":1319},[1320],{"text":1321,"type":740},"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":760,"attrs":1323,"content":1324},{"level":831},[1325],{"text":1326,"type":740},"Diverse Training Options",{"type":736,"content":1328},[1329],{"text":1330,"type":740},"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":760,"attrs":1332,"content":1333},{"level":831},[1334],{"text":1335,"type":740},"Burn More Calories",{"type":736,"content":1337},[1338],{"text":1339,"type":740},"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":760,"attrs":1341,"content":1342},{"level":762},[1343],{"text":1344,"type":740},"Train Like a Fighter in the Cold",{"type":736,"content":1346},[1347,1349,1356],{"text":1348,"type":740},"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":1102,"type":740,"marks":1350},[1351,1354],{"type":1105,"attrs":1352},{"href":1107,"uuid":48,"anchor":48,"custom":1353,"target":1108,"linktype":13},{},{"type":1355},"underline",{"text":1357,"type":740}," 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":1359,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1364,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1365,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1360,"component":118,"meta_info":1361,"meta_title":7,"block_image":1362,"cover_image":1363,"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":1368,"title":1369,"plugin":43,"description":1370},"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":1372,"alt":1373,"name":7,"focus":7,"title":1373,"filename":1374,"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,[1136],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1385,"created_at":1386,"published_at":1387,"updated_at":1388,"id":1389,"uuid":1390,"content":1391,"slug":1791,"full_slug":1792,"sort_by_date":48,"position":1793,"tag_list":1794,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":1795,"first_published_at":1796,"release_id":48,"lang":60,"path":1139,"alternates":1797,"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":1392,"faqs":1393,"title":1385,"topic":1398,"author":1176,"content":1413,"category":1772,"schedule":1780,"component":1124,"meta_info":1781,"cover_image":1785,"description":1789,"contributors":1790},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1394],{"_uid":1395,"answer":1396,"question":1397,"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":1399,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1411,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1412,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1400,"component":39,"meta_info":1408,"block_image":1409,"cover_image":1410,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1401,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1406,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1402,"component":118,"meta_info":1403,"meta_title":7,"block_image":1404,"cover_image":1405,"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":733,"content":1414},[1415,1419,1423,1427,1440,1472,1476,1481,1485,1489,1494,1498,1518,1523,1527,1553,1557,1562,1566,1586,1591,1595,1615,1620,1624,1655,1660,1663,1683,1688,1692,1712,1717,1721,1741,1754,1759,1768],{"type":736,"content":1416},[1417],{"text":1418,"type":740},"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":1420},[1421],{"text":1422,"type":740},"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":1424},[1425],{"text":1426,"type":740},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":736,"content":1428},[1429,1431,1438],{"text":1430,"type":740},"With consistent resistance training and ",{"text":1432,"type":740,"marks":1433},"healthy nutrition",[1434],{"type":1105,"attrs":1435},{"href":1436,"uuid":48,"anchor":48,"custom":1437,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1439,"type":740},", women can develop strong arm muscles that will empower you to:",{"type":767,"content":1441},[1442,1448,1454,1460,1466],{"type":770,"content":1443},[1444],{"type":736,"content":1445},[1446],{"text":1447,"type":740},"Throw a solid punch",{"type":770,"content":1449},[1450],{"type":736,"content":1451},[1452],{"text":1453,"type":740},"Carry your kids or fur babies",{"type":770,"content":1455},[1456],{"type":736,"content":1457},[1458],{"text":1459,"type":740},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":770,"content":1461},[1462],{"type":736,"content":1463},[1464],{"text":1465,"type":740},"Feel confident in every tank top and sleeveless dress",{"type":770,"content":1467},[1468],{"type":736,"content":1469},[1470],{"text":1471,"type":740},"Haul all those bags from the car to the house in one trip ",{"type":736,"content":1473},[1474],{"text":1475,"type":740},"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":760,"attrs":1477,"content":1478},{"level":762},[1479],{"text":1480,"type":740},"Arm Exercises for Women",{"type":736,"content":1482},[1483],{"text":1484,"type":740},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":736,"content":1486},[1487],{"text":1488,"type":740},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":760,"attrs":1490,"content":1491},{"level":831},[1492],{"text":1493,"type":740},"1. Plank With Bicep Curl",{"type":736,"content":1495},[1496],{"text":1497,"type":740},"Target Muscles: Biceps & Core",{"type":767,"content":1499},[1500,1506,1512],{"type":770,"content":1501},[1502],{"type":736,"content":1503},[1504],{"text":1505,"type":740},"Begin in plank position, holding two dumbbells on the floor",{"type":770,"content":1507},[1508],{"type":736,"content":1509},[1510],{"text":1511,"type":740},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":770,"content":1513},[1514],{"type":736,"content":1515},[1516],{"text":1517,"type":740},"Maintain plank position and repeat with the other arm",{"type":760,"attrs":1519,"content":1520},{"level":831},[1521],{"text":1522,"type":740},"2. Overhead Tricep Extension",{"type":736,"content":1524},[1525],{"text":1526,"type":740},"Target Muscles: Triceps",{"type":767,"content":1528},[1529,1535,1541,1547],{"type":770,"content":1530},[1531],{"type":736,"content":1532},[1533],{"text":1534,"type":740},"Hold the weight overhead with both hands",{"type":770,"content":1536},[1537],{"type":736,"content":1538},[1539],{"text":1540,"type":740},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":770,"content":1542},[1543],{"type":736,"content":1544},[1545],{"text":1546,"type":740},"Straighten your elbows and extend the weight overhead",{"type":770,"content":1548},[1549],{"type":736,"content":1550},[1551],{"text":1552,"type":740},"Hold the fully extended position for a moment, then repeat slowly",{"type":736,"content":1554},[1555],{"text":1556,"type":740},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":760,"attrs":1558,"content":1559},{"level":831},[1560],{"text":1561,"type":740},"3. Upright Row ",{"type":736,"content":1563},[1564],{"text":1565,"type":740},"Target Muscles: Traps & Deltoids",{"type":767,"content":1567},[1568,1574,1580],{"type":770,"content":1569},[1570],{"type":736,"content":1571},[1572],{"text":1573,"type":740},"Begin standing with your feet hip-width apart",{"type":770,"content":1575},[1576],{"type":736,"content":1577},[1578],{"text":1579,"type":740},"Lift your barbell or dumbbells straight up toward your chin",{"type":770,"content":1581},[1582],{"type":736,"content":1583},[1584],{"text":1585,"type":740},"Pause at the top of the lift, lower, and repeat",{"type":760,"attrs":1587,"content":1588},{"level":831},[1589],{"text":1590,"type":740},"4. Lateral Arm Raise",{"type":736,"content":1592},[1593],{"text":1594,"type":740},"Target Muscles: Triceps & Shoulders",{"type":767,"content":1596},[1597,1603,1609],{"type":770,"content":1598},[1599],{"type":736,"content":1600},[1601],{"text":1602,"type":740},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":770,"content":1604},[1605],{"type":736,"content":1606},[1607],{"text":1608,"type":740},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":770,"content":1610},[1611],{"type":736,"content":1612},[1613],{"text":1614,"type":740},"Lower and repeat",{"type":760,"attrs":1616,"content":1617},{"level":831},[1618],{"text":1619,"type":740},"5. Dumbbell Bench Press",{"type":736,"content":1621},[1622],{"text":1623,"type":740},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":767,"content":1625},[1626,1632,1638,1649],{"type":770,"content":1627},[1628],{"type":736,"content":1629},[1630],{"text":1631,"type":740},"Begin laying on a bench with your feet flat on the floor",{"type":770,"content":1633},[1634],{"type":736,"content":1635},[1636],{"text":1637,"type":740},"Lift the dumbbells to chest height, with your hands facing forward",{"type":770,"content":1639},[1640],{"type":736,"content":1641},[1642,1644],{"text":1643,"type":740},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1645,"type":740,"marks":1646},"(don’t let the dumbbells touch)",[1647],{"type":1648},"italic",{"type":770,"content":1650},[1651],{"type":736,"content":1652},[1653],{"text":1654,"type":740},"Lower your arms and repeat",{"type":760,"attrs":1656,"content":1657},{"level":831},[1658],{"text":1659,"type":740},"6. Tricep Dips",{"type":736,"content":1661},[1662],{"text":1526,"type":740},{"type":767,"content":1664},[1665,1671,1677],{"type":770,"content":1666},[1667],{"type":736,"content":1668},[1669],{"text":1670,"type":740},"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":770,"content":1672},[1673],{"type":736,"content":1674},[1675],{"text":1676,"type":740},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":770,"content":1678},[1679],{"type":736,"content":1680},[1681],{"text":1682,"type":740},"Push yourself back up until your arms are almost straight, and repeat",{"type":760,"attrs":1684,"content":1685},{"level":831},[1686],{"text":1687,"type":740},"7. Decline Push-Up",{"type":736,"content":1689},[1690],{"text":1691,"type":740},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":767,"content":1693},[1694,1700,1706],{"type":770,"content":1695},[1696],{"type":736,"content":1697},[1698],{"text":1699,"type":740},"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":770,"content":1701},[1702],{"type":736,"content":1703},[1704],{"text":1705,"type":740},"Brace your core and glutes, and lower yourself down into a push-up",{"type":770,"content":1707},[1708],{"type":736,"content":1709},[1710],{"text":1711,"type":740},"Extend your elbows to push yourself up, and repeat",{"type":760,"attrs":1713,"content":1714},{"level":831},[1715],{"text":1716,"type":740},"8. Diamond Push-Up",{"type":736,"content":1718},[1719],{"text":1720,"type":740},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":767,"content":1722},[1723,1729,1735],{"type":770,"content":1724},[1725],{"type":736,"content":1726},[1727],{"text":1728,"type":740},"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":770,"content":1730},[1731],{"type":736,"content":1732},[1733],{"text":1734,"type":740},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":770,"content":1736},[1737],{"type":736,"content":1738},[1739],{"text":1740,"type":740},"Push yourself back up and repeat",{"type":736,"content":1742},[1743,1745,1752],{"text":1744,"type":740},"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":1746,"type":740,"marks":1747},"FightCamp Community",[1748],{"type":1105,"attrs":1749},{"href":1750,"uuid":48,"anchor":48,"custom":1751,"target":1108,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1753,"type":740}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":760,"attrs":1755,"content":1756},{"level":762},[1757],{"text":1758,"type":740},"Train Like a Woman",{"type":736,"content":1760},[1761,1762,1767],{"text":1100,"type":740},{"text":1102,"type":740,"marks":1763},[1764],{"type":1105,"attrs":1765},{"href":1107,"uuid":48,"anchor":48,"custom":1766,"target":1108,"linktype":13},{},{"text":1110,"type":740},{"type":736,"content":1769},[1770],{"text":1771,"type":740},"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":1773,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1778,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1779,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1774,"component":118,"meta_info":1775,"meta_title":7,"block_image":1776,"cover_image":1777,"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":1782,"title":1783,"plugin":43,"description":1784},"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":1786,"alt":1787,"name":7,"focus":7,"title":1787,"filename":1788,"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,[1136],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1799,"created_at":1800,"published_at":1801,"updated_at":1802,"id":1803,"uuid":1804,"content":1805,"slug":2204,"full_slug":2205,"sort_by_date":48,"position":2206,"tag_list":2207,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":2208,"first_published_at":1801,"release_id":48,"lang":60,"path":1139,"alternates":2209,"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":1806,"faqs":1807,"title":1799,"topic":1816,"author":1831,"content":1832,"category":2185,"schedule":2193,"component":1124,"meta_info":2194,"cover_image":2198,"description":2202,"contributors":2203},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1808,1812],{"_uid":1809,"answer":1810,"question":1811,"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":1813,"answer":1814,"question":1815,"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":1817,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1829,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1830,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1818,"component":39,"meta_info":1826,"block_image":1827,"cover_image":1828,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1819,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1824,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1825,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1820,"component":118,"meta_info":1821,"meta_title":7,"block_image":1822,"cover_image":1823,"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":733,"content":1833},[1834,1839,1853,1867,1872,1876,1881,1885,1923,1927,1932,1936,1940,1945,1949,1954,1968,1972,1992,1997,2001,2005,2063,2068,2072,2076,2102,2116,2121,2125,2129,2155,2159,2164,2168,2172,2182],{"type":760,"attrs":1835,"content":1836},{"level":762},[1837],{"text":1838,"type":740},"How to Stay Motivated to Work Out",{"type":736,"content":1840},[1841,1843,1851],{"text":1842,"type":740},"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":1844,"type":740,"marks":1845},"New Year’s Resolutions",[1846,1850],{"type":1105,"attrs":1847},{"href":1848,"uuid":48,"anchor":48,"custom":1849,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1355},{"text":1852,"type":740},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":736,"content":1854},[1855,1857,1865],{"text":1856,"type":740},"But what happens if you're looking for motivation to work out in the ",{"text":1858,"type":740,"marks":1859},"middle of summer",[1860,1864],{"type":1105,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"custom":1863,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1355},{"text":1866,"type":740}," 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":760,"attrs":1868,"content":1869},{"level":762},[1870],{"text":1871,"type":740},"Motivation vs. Determination",{"type":736,"content":1873},[1874],{"text":1875,"type":740},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":760,"attrs":1877,"content":1878},{"level":831},[1879],{"text":1880,"type":740},"Motivation",{"type":736,"content":1882},[1883],{"text":1884,"type":740},"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":767,"content":1886},[1887,1893,1899,1905,1911,1917],{"type":770,"content":1888},[1889],{"type":736,"content":1890},[1891],{"text":1892,"type":740},"Movies",{"type":770,"content":1894},[1895],{"type":736,"content":1896},[1897],{"text":1898,"type":740},"Books",{"type":770,"content":1900},[1901],{"type":736,"content":1902},[1903],{"text":1904,"type":740},"Quotes",{"type":770,"content":1906},[1907],{"type":736,"content":1908},[1909],{"text":1910,"type":740},"Speeches",{"type":770,"content":1912},[1913],{"type":736,"content":1914},[1915],{"text":1916,"type":740},"Social media posts",{"type":770,"content":1918},[1919],{"type":736,"content":1920},[1921],{"text":1922,"type":740},"Success stories",{"type":736,"content":1924},[1925],{"text":1926,"type":740},"These are things that essentially make you want to start something, like a workout.",{"type":760,"attrs":1928,"content":1929},{"level":831},[1930],{"text":1931,"type":740},"Determination",{"type":736,"content":1933},[1934],{"text":1935,"type":740},"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":1937},[1938],{"text":1939,"type":740},"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":760,"attrs":1941,"content":1942},{"level":762},[1943],{"text":1944,"type":740},"Finding That Drive",{"type":736,"content":1946},[1947],{"text":1948,"type":740},"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":760,"attrs":1950,"content":1951},{"level":831},[1952],{"text":1953,"type":740},"Working Out at Home",{"type":736,"content":1955},[1956,1958,1966],{"text":1957,"type":740},"The wonderful thing about ",{"text":1959,"type":740,"marks":1960},"working out from home",[1961,1965],{"type":1105,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"custom":1964,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1355},{"text":1967,"type":740}," 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":1969},[1970],{"text":1971,"type":740},"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":767,"content":1973},[1974,1980,1986],{"type":770,"content":1975},[1976],{"type":736,"content":1977},[1978],{"text":1979,"type":740},"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":770,"content":1981},[1982],{"type":736,"content":1983},[1984],{"text":1985,"type":740},"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":770,"content":1987},[1988],{"type":736,"content":1989},[1990],{"text":1991,"type":740},"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":760,"attrs":1993,"content":1994},{"level":831},[1995],{"text":1996,"type":740},"Staying Committed to Exercising Daily",{"type":736,"content":1998},[1999],{"text":2000,"type":740},"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":2002},[2003],{"text":2004,"type":740},"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":767,"content":2006},[2007,2013,2019,2025,2037,2051],{"type":770,"content":2008},[2009],{"type":736,"content":2010},[2011],{"text":2012,"type":740},"Outdoor walks/hikes in nature",{"type":770,"content":2014},[2015],{"type":736,"content":2016},[2017],{"text":2018,"type":740},"Easy pace swims",{"type":770,"content":2020},[2021],{"type":736,"content":2022},[2023],{"text":2024,"type":740},"Sauna sessions",{"type":770,"content":2026},[2027],{"type":736,"content":2028},[2029],{"text":2030,"type":740,"marks":2031},"Low-intensity yoga",[2032,2036],{"type":1105,"attrs":2033},{"href":2034,"uuid":48,"anchor":48,"custom":2035,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1355},{"type":770,"content":2038},[2039],{"type":736,"content":2040},[2041,2049],{"text":2042,"type":740,"marks":2043},"Mobility work",[2044,2048],{"type":1105,"attrs":2045},{"href":2046,"uuid":48,"anchor":48,"custom":2047,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1355},{"text":2050,"type":740}," ",{"type":770,"content":2052},[2053],{"type":736,"content":2054},[2055],{"text":2056,"type":740,"marks":2057},"Stretching",[2058,2062],{"type":1105,"attrs":2059},{"href":2060,"uuid":48,"anchor":48,"custom":2061,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1355},{"type":760,"attrs":2064,"content":2065},{"level":831},[2066],{"text":2067,"type":740},"Morning Workouts Before Starting the Day",{"type":736,"content":2069},[2070],{"text":2071,"type":740},"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":2073},[2074],{"text":2075,"type":740},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":767,"content":2077},[2078,2084,2090,2096],{"type":770,"content":2079},[2080],{"type":736,"content":2081},[2082],{"text":2083,"type":740},"Turning off electronics the last hour",{"type":770,"content":2085},[2086],{"type":736,"content":2087},[2088],{"text":2089,"type":740},"Sleeping in a blacked-out environment",{"type":770,"content":2091},[2092],{"type":736,"content":2093},[2094],{"text":2095,"type":740},"Getting to bed at the same time each night",{"type":770,"content":2097},[2098],{"type":736,"content":2099},[2100],{"text":2101,"type":740},"Set out your workout clothes the night before",{"type":736,"content":2103},[2104,2106,2114],{"text":2105,"type":740},"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":2107,"type":740,"marks":2108},"H.I.I.T. session",[2109,2113],{"type":1105,"attrs":2110},{"href":2111,"uuid":48,"anchor":48,"custom":2112,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1355},{"text":2115,"type":740},".",{"type":760,"attrs":2117,"content":2118},{"level":831},[2119],{"text":2120,"type":740},"End-of-Day Workouts",{"type":736,"content":2122},[2123],{"text":2124,"type":740},"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":2126},[2127],{"text":2128,"type":740},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":767,"content":2130},[2131,2143,2149],{"type":770,"content":2132},[2133],{"type":736,"content":2134},[2135,2137,2141],{"text":2136,"type":740},"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":2138,"type":740,"marks":2139},"“why” ",[2140],{"type":1648},{"text":2142,"type":740},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":770,"content":2144},[2145],{"type":736,"content":2146},[2147],{"text":2148,"type":740},"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":770,"content":2150},[2151],{"type":736,"content":2152},[2153],{"text":2154,"type":740},"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":2156},[2157],{"text":2158,"type":740},"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":760,"attrs":2160,"content":2161},{"level":762},[2162],{"text":2163,"type":740},"Plan Then Execute",{"type":736,"content":2165},[2166],{"text":2167,"type":740},"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":760,"attrs":2169,"content":2170},{"level":762},[2171],{"text":1096,"type":740},{"type":736,"content":2173},[2174,2175,2181],{"text":1100,"type":740},{"text":1102,"type":740,"marks":2176},[2177,2180],{"type":1105,"attrs":2178},{"href":1107,"uuid":48,"anchor":48,"custom":2179,"target":1108,"linktype":13},{},{"type":1355},{"text":1110,"type":740},{"type":736,"content":2183},[2184],{"text":1771,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2186,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2191,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2192,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2187,"component":118,"meta_info":2188,"meta_title":7,"block_image":2189,"cover_image":2190,"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":2195,"title":2196,"plugin":43,"description":2197},"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":2199,"alt":2200,"name":7,"focus":7,"title":2200,"filename":2201,"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,[1136],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2211,"created_at":2212,"published_at":2213,"updated_at":2214,"id":2215,"uuid":2216,"content":2217,"slug":2432,"full_slug":2433,"sort_by_date":48,"position":2434,"tag_list":2435,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":2436,"first_published_at":2437,"release_id":48,"lang":60,"path":1139,"alternates":2438,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2218,"faqs":2219,"title":2211,"topic":2236,"author":2251,"content":2252,"category":2416,"schedule":2424,"component":1124,"meta_info":2425,"cover_image":2428,"description":2427,"contributors":2431},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2220,2224,2228,2232],{"_uid":2221,"answer":2222,"question":2223,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2225,"answer":2226,"question":2227,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2229,"answer":2230,"question":2231,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2233,"answer":2234,"question":2235,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2237,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2249,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2238,"component":39,"meta_info":2246,"block_image":2247,"cover_image":2248,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2239,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2240,"component":118,"meta_info":2241,"meta_title":7,"block_image":2242,"cover_image":2243,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":733,"content":2253},[2254,2267,2279,2284,2288,2298,2302,2307,2311,2315,2322,2332,2345,2350,2361,2364,2374,2375,2380,2393,2404,2413],{"type":736,"content":2255},[2256,2258,2265],{"text":2257,"type":740},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2259,"type":740,"marks":2260},"Aaron Swenson",[2261],{"type":1105,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"custom":2264,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2266,"type":740}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":746,"attrs":2268},{"id":2269,"body":2270},"0a18151c-90cf-40c6-926a-b258a15847a9",[2271],{"_uid":2272,"link":2273,"image":2275,"title":2277,"component":758},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2274,"linktype":13,"fieldtype":14,"cached_url":2274},"https://youtu.be/oMc52QTWo1A",{"id":2276,"alt":2277,"name":7,"focus":48,"title":2277,"filename":2278,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":760,"attrs":2280,"content":2281},{"level":762},[2282],{"text":2283,"type":740},"The Rebellious Age",{"type":736,"content":2285},[2286],{"text":2287,"type":740},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":746,"attrs":2289},{"id":2269,"body":2290},[2291],{"url":2292,"_uid":2293,"image":2294,"component":855,"copyright_details":2297},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2295,"alt":2259,"name":7,"focus":48,"title":2259,"filename":2296,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":736,"content":2299},[2300],{"text":2301,"type":740},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":760,"attrs":2303,"content":2304},{"level":762},[2305],{"text":2306,"type":740},"It’s Time To Spar",{"type":736,"content":2308},[2309],{"text":2310,"type":740},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":736,"content":2312},[2313],{"text":2314,"type":740},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":760,"attrs":2316,"content":2317},{"level":762},[2318,2320],{"text":2319,"type":740},"Humbling Experience and A New Life Path",{"type":2321},"hard_break",{"type":746,"attrs":2323},{"id":2269,"body":2324},[2325],{"url":2326,"_uid":2327,"image":2328,"component":855,"copyright_details":2331},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2329,"alt":2259,"name":7,"focus":48,"title":2259,"filename":2330,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":736,"content":2333},[2334,2336,2343],{"text":2335,"type":740},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2337,"type":740,"marks":2338},"body shot",[2339],{"type":1105,"attrs":2340},{"href":2341,"uuid":48,"anchor":48,"custom":2342,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2344,"type":740}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":760,"attrs":2346,"content":2347},{"level":762},[2348,2349],{"text":2235,"type":740},{"type":2321},{"type":746,"attrs":2351},{"id":2269,"body":2352},[2353],{"url":2354,"_uid":2355,"image":2356,"component":855,"copyright_details":2360},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2357,"alt":2358,"name":7,"focus":48,"title":2358,"filename":2359,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":736,"content":2362},[2363],{"text":2234,"type":740},{"type":746,"attrs":2365},{"id":2366,"body":2367},"ce079800-7842-415f-8625-1c76bcc86c9f",[2368],{"_uid":2369,"text":2370,"image":2371,"author":2372,"component":2373},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":736},{"type":760,"attrs":2376,"content":2377},{"level":762},[2378],{"text":2379,"type":740},"Inspirational FightCamp Trainers",{"type":736,"content":2381},[2382,2384,2391],{"text":2383,"type":740},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2385,"type":740,"marks":2386},"FightCamp Trainers",[2387],{"type":1105,"attrs":2388},{"href":2389,"uuid":48,"anchor":48,"custom":2390,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2392,"type":740}," have you covered.",{"type":746,"attrs":2394},{"id":2269,"body":2395},[2396],{"url":2397,"_uid":2398,"image":2399,"component":855,"copyright_details":2403},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2400,"alt":2401,"name":7,"focus":48,"title":2401,"filename":2402,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":736,"content":2405},[2406,2407,2412],{"text":1100,"type":740},{"text":1102,"type":740,"marks":2408},[2409],{"type":1105,"attrs":2410},{"href":1107,"uuid":48,"anchor":48,"custom":2411,"target":1108,"linktype":13},{},{"text":1110,"type":740},{"type":736,"content":2414},[2415],{"text":1771,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2417,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2422,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2418,"component":118,"meta_info":2419,"meta_title":7,"block_image":2420,"cover_image":2421,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2426,"title":2211,"plugin":43,"description":2427},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2429,"alt":2211,"name":7,"focus":48,"title":2211,"filename":2430,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1136],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2440,"created_at":2441,"published_at":2442,"updated_at":2443,"id":2444,"uuid":2445,"content":2446,"slug":2631,"full_slug":2632,"sort_by_date":48,"position":2633,"tag_list":2634,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":2635,"first_published_at":2442,"release_id":48,"lang":60,"path":1139,"alternates":2636,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2447,"faqs":2448,"title":2440,"topic":2453,"author":2468,"content":2469,"category":2612,"schedule":2620,"component":1124,"meta_info":2621,"cover_image":2625,"description":2629,"contributors":2630},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2449],{"_uid":2450,"answer":2451,"question":2452,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2454,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2466,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2467,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2455,"component":39,"meta_info":2463,"block_image":2464,"cover_image":2465,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2456,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2457,"component":118,"meta_info":2458,"meta_title":7,"block_image":2459,"cover_image":2460,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":733,"content":2470},[2471,2475,2480,2485,2509,2514,2538,2543,2557,2562,2576,2581,2585,2590,2594,2598,2609],{"type":736,"content":2472},[2473],{"text":2474,"type":740},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":760,"attrs":2476,"content":2477},{"level":762},[2478],{"text":2479,"type":740},"5 Ways to Shake Up Your Cardio",{"type":760,"attrs":2481,"content":2482},{"level":831},[2483],{"text":2484,"type":740},"Swimming",{"type":736,"content":2486},[2487,2489,2497,2499,2507],{"text":2488,"type":740},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2490,"type":740,"marks":2491},"Flo Master’s",[2492,2496],{"type":1105,"attrs":2493},{"href":2494,"uuid":48,"anchor":48,"custom":2495,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1355},{"text":2498,"type":740}," favorite forms of ",{"text":2500,"type":740,"marks":2501},"active recovery",[2502,2506],{"type":1105,"attrs":2503},{"href":2504,"uuid":48,"anchor":48,"custom":2505,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1355},{"text":2508,"type":740}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":760,"attrs":2510,"content":2511},{"level":831},[2512],{"text":2513,"type":740},"Tabata Bag Drills",{"type":736,"content":2515},[2516,2518,2526,2528,2536],{"text":2517,"type":740},"One great way to get your anaerobic endurance up is with ",{"text":2519,"type":740,"marks":2520},"Tabata",[2521,2525],{"type":1105,"attrs":2522},{"href":2523,"uuid":48,"anchor":48,"custom":2524,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1355},{"text":2527,"type":740}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2529,"type":740,"marks":2530},"FightCamp App",[2531,2535],{"type":1105,"attrs":2532},{"href":2533,"uuid":48,"anchor":48,"custom":2534,"target":1108,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1355},{"text":2537,"type":740}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":760,"attrs":2539,"content":2540},{"level":831},[2541],{"text":2542,"type":740},"Footwork Heavy Sports",{"type":736,"content":2544},[2545,2547,2555],{"text":2546,"type":740},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2548,"type":740,"marks":2549},"dancing",[2550,2554],{"type":1105,"attrs":2551},{"href":2552,"uuid":48,"anchor":48,"custom":2553,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1355},{"text":2556,"type":740}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":760,"attrs":2558,"content":2559},{"level":831},[2560],{"text":2561,"type":740},"Hiking",{"type":736,"content":2563},[2564,2566,2574],{"text":2565,"type":740},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2567,"type":740,"marks":2568},"healthy snacks",[2569,2573],{"type":1105,"attrs":2570},{"href":2571,"uuid":48,"anchor":48,"custom":2572,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1355},{"text":2575,"type":740},"! ",{"type":760,"attrs":2577,"content":2578},{"level":831},[2579],{"text":2580,"type":740},"Shadowboxing Punchouts",{"type":736,"content":2582},[2583],{"text":2584,"type":740},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":760,"attrs":2586,"content":2587},{"level":762},[2588],{"text":2589,"type":740},"Shaking Up Your Cardio",{"type":736,"content":2591},[2592],{"text":2593,"type":740},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":760,"attrs":2595,"content":2596},{"level":762},[2597],{"text":1096,"type":740},{"type":736,"content":2599},[2600,2601,2607],{"text":1100,"type":740},{"text":1102,"type":740,"marks":2602},[2603,2606],{"type":1105,"attrs":2604},{"href":1107,"uuid":48,"anchor":48,"custom":2605,"target":1108,"linktype":13},{},{"type":1355},{"text":2608,"type":740}," 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":2610},[2611],{"text":1771,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2613,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2618,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2619,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2614,"component":118,"meta_info":2615,"meta_title":7,"block_image":2616,"cover_image":2617,"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},[],[],"2023-01-23 00:00",{"_uid":2622,"title":2623,"plugin":43,"description":2624},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2626,"alt":2627,"name":7,"focus":7,"title":2627,"filename":2628,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1136],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2638,"created_at":2639,"published_at":2640,"updated_at":2641,"id":2642,"uuid":2643,"content":2644,"slug":2866,"full_slug":2867,"sort_by_date":48,"position":2868,"tag_list":2869,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":2870,"first_published_at":2871,"release_id":48,"lang":60,"path":1139,"alternates":2872,"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":2645,"faqs":2646,"title":2638,"topic":2659,"author":2674,"content":2675,"category":2847,"schedule":2855,"component":1124,"meta_info":2856,"cover_image":2860,"description":2864,"contributors":2865},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2647,2651,2655],{"_uid":2648,"answer":2649,"question":2650,"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":2652,"answer":2653,"question":2654,"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":2656,"answer":2657,"question":2658,"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":2660,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2672,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2673,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2661,"component":39,"meta_info":2669,"block_image":2670,"cover_image":2671,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2662,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2667,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2668,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2663,"component":118,"meta_info":2664,"meta_title":7,"block_image":2665,"cover_image":2666,"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":733,"content":2676},[2677,2681,2685,2689,2693,2707,2755,2767,2772,2794,2826,2830,2834,2844],{"type":760,"attrs":2678,"content":2679},{"level":762},[2680],{"text":2650,"type":740},{"type":736,"content":2682},[2683],{"text":2684,"type":740},"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":2686},[2687],{"text":2688,"type":740},"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":760,"attrs":2690,"content":2691},{"level":762},[2692],{"text":2654,"type":740},{"type":736,"content":2694},[2695,2697,2705],{"text":2696,"type":740},"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":2698,"type":740,"marks":2699},"National Academy of Sports Medicine",[2700,2704],{"type":1105,"attrs":2701},{"href":2702,"uuid":48,"anchor":48,"custom":2703,"target":1108,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1355},{"text":2706,"type":740}," has a few exercise-related symptoms of overtraining:",{"type":2708,"attrs":2709,"content":2712},"ordered_list",{"order":2710},{"order":2711},1,[2713,2719,2725,2731,2737,2743,2749],{"type":770,"content":2714},[2715],{"type":736,"content":2716},[2717],{"text":2718,"type":740},"A plateau or decline in workout performance or progress",{"type":770,"content":2720},[2721],{"type":736,"content":2722},[2723],{"text":2724,"type":740},"A perception of increased exertion during “normal” or “easy” workouts",{"type":770,"content":2726},[2727],{"type":736,"content":2728},[2729],{"text":2730,"type":740},"Excessive sweating or overheating",{"type":770,"content":2732},[2733],{"type":736,"content":2734},[2735],{"text":2736,"type":740},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":770,"content":2738},[2739],{"type":736,"content":2740},[2741],{"text":2742,"type":740},"A lack of feeling “refreshed” after regular rest and recovery",{"type":770,"content":2744},[2745],{"type":736,"content":2746},[2747],{"text":2748,"type":740},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":770,"content":2750},[2751],{"type":736,"content":2752},[2753],{"text":2754,"type":740},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":736,"content":2756},[2757,2759,2765],{"text":2758,"type":740},"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":2529,"type":740,"marks":2760},[2761,2764],{"type":1105,"attrs":2762},{"href":2533,"uuid":48,"anchor":48,"custom":2763,"target":1108,"linktype":13},{},{"type":1355},{"text":2766,"type":740}," 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":760,"attrs":2768,"content":2769},{"level":762},[2770],{"text":2771,"type":740},"A Day of Rest",{"type":736,"content":2773},[2774,2776,2783,2785,2792],{"text":2775,"type":740},"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":2777,"type":740,"marks":2778},"Aaron",[2779,2782],{"type":1105,"attrs":2780},{"href":2263,"uuid":48,"anchor":48,"custom":2781,"target":1108,"linktype":13},{},{"type":1355},{"text":2784,"type":740}," and ",{"text":2786,"type":740,"marks":2787},"Flo",[2788,2791],{"type":1105,"attrs":2789},{"href":2494,"uuid":48,"anchor":48,"custom":2790,"target":1108,"linktype":13},{},{"type":1355},{"text":2793,"type":740},"), 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":2795},[2796,2798,2806,2808,2814,2816,2824],{"text":2797,"type":740},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2799,"type":740,"marks":2800},"researchers",[2801,2805],{"type":1105,"attrs":2802},{"href":2803,"uuid":48,"anchor":48,"custom":2804,"target":1108,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1355},{"text":2807,"type":740}," 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":2385,"type":740,"marks":2809},[2810,2813],{"type":1105,"attrs":2811},{"href":2389,"uuid":48,"anchor":48,"custom":2812,"target":1108,"linktype":13},{},{"type":1355},{"text":2815,"type":740}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2817,"type":740,"marks":2818},"neurological connections",[2819,2823],{"type":1105,"attrs":2820},{"href":2821,"uuid":48,"anchor":48,"custom":2822,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1355},{"text":2825,"type":740},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":736,"content":2827},[2828],{"text":2829,"type":740},"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":760,"attrs":2831,"content":2832},{"level":762},[2833],{"text":1096,"type":740},{"type":736,"content":2835},[2836,2837,2843],{"text":1100,"type":740},{"text":1102,"type":740,"marks":2838},[2839,2842],{"type":1105,"attrs":2840},{"href":1107,"uuid":48,"anchor":48,"custom":2841,"target":1108,"linktype":13},{},{"type":1355},{"text":2608,"type":740},{"type":736,"content":2845},[2846],{"text":1771,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2848,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2853,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2854,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2849,"component":118,"meta_info":2850,"meta_title":7,"block_image":2851,"cover_image":2852,"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":2857,"title":2858,"plugin":43,"description":2859},"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":2861,"alt":2862,"name":7,"focus":7,"title":2862,"filename":2863,"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,[1136],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1124,"created_at":2874,"published_at":2875,"updated_at":2876,"id":2877,"uuid":2878,"content":2879,"slug":1124,"full_slug":2900,"sort_by_date":48,"position":446,"tag_list":2901,"is_startpage":9,"parent_id":2902,"meta_data":48,"group_id":2903,"first_published_at":2904,"release_id":48,"lang":60,"path":7,"alternates":2905,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2880,"component":2881,"meta_info":2882,"custom_content_list":2884},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2883,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2885,2890,2895],{"_uid":2886,"label":2887,"value":2888,"dev_id":2889,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2891,"label":2892,"value":2893,"dev_id":2894,"component":740},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2896,"label":2897,"value":2898,"dev_id":2899,"component":740},"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",[],1787353483122]