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knees move outward\n- Keep your chest should remain upward\n- Squat down until your thighs are parallel to the floor, or slightly lower\n- Pause for a half-second\n- Drive through your heels and rise back up, squeezing your glutes as you return to the starting position\n- Continue performing squats for the remainder of the set","How do you do squats properly?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"65ab07be-a435-4ccb-9160-69a4162478bb","Here are some key points to focus on when you are performing squats:\n- Feet slightly wider than hips and toes slightly pointed outward\n- Hips move backward before slowly lowering into a seated position\n- Focus on keeping your chest tall and upright\n- At the bottom of the squat, have your knees in line with your ankles, not passing your toes\n- Push through your heels to drive upwards as you squeeze your glutes","What should you focus on when doing squats?",{"_uid":676,"answer":677,"question":678,"component":670},"cf61584a-6d5a-440e-8743-5366de432149","- Breathe in and brace your core before you squat down\n- Breathe out as you rise back up to stand","What is the breathing pattern for doing squats?",{"_uid":680,"answer":681,"question":682,"component":670},"b833c88b-cc6d-4c6a-a8e0-4e77dda69f13","When you do squats, you use the following muscles:\n- Core\n- Quadriceps\n- Hamstrings\n- Calves\n- Glutes\n- Hip Flexors","What muscles do you use when you do squats?",{"_uid":684,"answer":685,"question":686,"component":670},"3c4cc142-a68e-418b-8cad-5db643d6c832","The squat is by far the single most effective exercise that you can do for your lower body as it works almost every main muscle group. Squatting is not only important from a fitness perspective, but also for real-life applications as well. Sitting in a chair, lying down in bed, and lifting heavy items off the ground, all require a squatting movement pattern. This is one exercise you want to keep doing to keep in shape for life.","What are squats?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":133,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":714,"alt":712,"name":7,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":727,"content":728},"doc",[729,735,749,756,818,823,827,833,841,854,859,867,878,883,891,902,907,915,926,931,939,950,955,969,974,1012,1017,1037,1042,1046],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"The gold standard of lower body exercises is the bodyweight squat. It is a great compound movement that uses multiple muscle groups, and when performed properly, has some of the best returns on investment. Squats can help build muscle, burn fat, make you stronger, and take your athleticism to the next level, making you an even better boxer. Here is how to perform a squat correctly.","text",{"type":736,"attrs":737},"blok",{"id":738,"body":739},"d30b3763-87e3-4225-ba20-2a2445eb408a",[740],{"_uid":741,"link":742,"image":744,"title":746,"component":748},"i-495f7fcf-4c63-44ce-9902-a99718a3adbd",{"id":7,"url":743,"linktype":13,"fieldtype":14,"cached_url":743},"https://youtu.be/J0svvW5LDVY",{"id":745,"alt":746,"name":7,"focus":48,"title":746,"filename":747,"copyright":7,"fieldtype":50},4475724,"The Squat | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/ccf487b450/the-squat-fightcamp-proper-form-technique.png","image_video_link",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754],{"text":755,"type":734},"The Squat",{"type":757,"content":758},"bullet_list",[759,774,780,794,800,806,812],{"type":760,"content":761},"list_item",[762,766],{"type":730,"content":763},[764],{"text":765,"type":734},"Start standing with feet shoulder-width apart, weight evenly distributed across both of your feet",{"type":757,"content":767},[768],{"type":760,"content":769},[770],{"type":730,"content":771},[772],{"text":773,"type":734},"Your toes should be forward or slightly turned out",{"type":760,"content":775},[776],{"type":730,"content":777},[778],{"text":779,"type":734},"Begin the squat movement by pushing your hips backward (hip hinge) as if you were sitting down in a chair",{"type":760,"content":781},[782,786],{"type":730,"content":783},[784],{"text":785,"type":734},"As your hips move backward and you begin the squat, your knees should track in line with your toes - knees move outward",{"type":757,"content":787},[788],{"type":760,"content":789},[790],{"type":730,"content":791},[792],{"text":793,"type":734},"Keep your chest up",{"type":760,"content":795},[796],{"type":730,"content":797},[798],{"text":799,"type":734},"Squat down until your thighs are parallel to the floor, or slightly lower",{"type":760,"content":801},[802],{"type":730,"content":803},[804],{"text":805,"type":734},"Pause for a half-second",{"type":760,"content":807},[808],{"type":730,"content":809},[810],{"text":811,"type":734},"Drive through your heels and rise back up, squeezing your glutes as you return to the starting position",{"type":760,"content":813},[814],{"type":730,"content":815},[816],{"text":817,"type":734},"Continue performing squats for the remainder of the set",{"type":750,"attrs":819,"content":820},{"level":752},[821],{"text":822,"type":734},"Movement Key Points",{"type":730,"content":824},[825],{"text":826,"type":734},"Here are some key things to focus on while performing bodyweight squats:",{"type":750,"attrs":828,"content":830},{"level":829},3,[831],{"text":832,"type":734},"Feet slightly wider than hips ",{"type":757,"content":834},[835],{"type":760,"content":836},[837],{"type":730,"content":838},[839],{"text":840,"type":734},"Toes facing forward or slightly turned out",{"type":736,"attrs":842},{"id":738,"body":843},[844],{"url":845,"_uid":847,"image":848,"component":852,"copyright_details":853},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"story","i-c610966b-5ed5-4126-be88-ec9897e04a1b",{"id":849,"alt":850,"name":7,"focus":48,"title":850,"filename":851,"copyright":7,"fieldtype":50},4475506,"Feet Slightly Wider Than Hips","https://a.storyblok.com/f/115220/700x1100/d2f0871b6a/feet_wider_than_hips.png","content_image",[],{"type":750,"attrs":855,"content":856},{"level":829},[857],{"text":858,"type":734},"Lower Into a seated position",{"type":757,"content":860},[861],{"type":760,"content":862},[863],{"type":730,"content":864},[865],{"text":866,"type":734},"Hips move backward before slowly lowering",{"type":736,"attrs":868},{"id":738,"body":869},[870],{"url":871,"_uid":872,"image":873,"component":852,"copyright_details":877},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-bec14b9e-5bc1-4875-914a-ab6140537d18",{"id":874,"alt":875,"name":7,"focus":48,"title":875,"filename":876,"copyright":7,"fieldtype":50},4475528,"Lower into a seated position","https://a.storyblok.com/f/115220/700x1100/a81934cced/lower_to_seated_position.png",[],{"type":750,"attrs":879,"content":880},{"level":829},[881],{"text":882,"type":734},"Keep chest tall",{"type":757,"content":884},[885],{"type":760,"content":886},[887],{"type":730,"content":888},[889],{"text":890,"type":734},"Focus on keeping your chest tall and upright",{"type":736,"attrs":892},{"id":738,"body":893},[894],{"url":895,"_uid":896,"image":897,"component":852,"copyright_details":901},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-7e1ea95c-517e-462b-9112-f85ba662d01b",{"id":898,"alt":899,"name":7,"focus":48,"title":899,"filename":900,"copyright":7,"fieldtype":50},4475580,"Keep your chest tall","https://a.storyblok.com/f/115220/700x1100/bcce5be79b/keep_chest_tall.png",[],{"type":750,"attrs":903,"content":904},{"level":829},[905],{"text":906,"type":734},"Knees over ankles, but not passed toes",{"type":757,"content":908},[909],{"type":760,"content":910},[911],{"type":730,"content":912},[913],{"text":914,"type":734},"At the bottom of the squat, have your knees in line with your ankles, not passing your toes",{"type":736,"attrs":916},{"id":738,"body":917},[918],{"url":919,"_uid":920,"image":921,"component":852,"copyright_details":925},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-f356f075-2656-48cb-a901-b36e6e27db9c",{"id":922,"alt":923,"name":7,"focus":48,"title":923,"filename":924,"copyright":7,"fieldtype":50},4475590,"Knees over ankles, not passing toes","https://a.storyblok.com/f/115220/700x1100/7cfb075f90/knees_over_ankles.png",[],{"type":750,"attrs":927,"content":928},{"level":829},[929],{"text":930,"type":734},"Push through heels",{"type":757,"content":932},[933],{"type":760,"content":934},[935],{"type":730,"content":936},[937],{"text":938,"type":734},"Push through your heels to drive upwards as you squeeze your glutes",{"type":736,"attrs":940},{"id":738,"body":941},[942],{"url":943,"_uid":944,"image":945,"component":852,"copyright_details":949},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-cad5e9c4-2904-4aa3-8ad4-8e950af69901",{"id":946,"alt":947,"name":7,"focus":48,"title":947,"filename":948,"copyright":7,"fieldtype":50},4475691,"Push through your heels","https://a.storyblok.com/f/115220/700x1100/49fcf57b47/push_through_heels.png",[],{"type":750,"attrs":951,"content":952},{"level":752},[953],{"text":954,"type":734},"Breathing Pattern",{"type":757,"content":956},[957,963],{"type":760,"content":958},[959],{"type":730,"content":960},[961],{"text":962,"type":734},"Breathe in and brace your core before you squat down",{"type":760,"content":964},[965],{"type":730,"content":966},[967],{"text":968,"type":734},"Breathe out as you rise back up to stand",{"type":750,"attrs":970,"content":971},{"level":752},[972],{"text":973,"type":734},"Muscles Used",{"type":757,"content":975},[976,982,988,994,1000,1006],{"type":760,"content":977},[978],{"type":730,"content":979},[980],{"text":981,"type":734},"Core",{"type":760,"content":983},[984],{"type":730,"content":985},[986],{"text":987,"type":734},"Quadriceps",{"type":760,"content":989},[990],{"type":730,"content":991},[992],{"text":993,"type":734},"Hamstrings",{"type":760,"content":995},[996],{"type":730,"content":997},[998],{"text":999,"type":734},"Calves",{"type":760,"content":1001},[1002],{"type":730,"content":1003},[1004],{"text":1005,"type":734},"Glutes",{"type":760,"content":1007},[1008],{"type":730,"content":1009},[1010],{"text":1011,"type":734},"Hip Flexors",{"type":750,"attrs":1013,"content":1014},{"level":752},[1015],{"text":1016,"type":734},"Application",{"type":757,"content":1018},[1019,1025,1031],{"type":760,"content":1020},[1021],{"type":730,"content":1022},[1023],{"text":1024,"type":734},"Perform 3 - 6 sets",{"type":760,"content":1026},[1027],{"type":730,"content":1028},[1029],{"text":1030,"type":734},"10 - 20 repetitions",{"type":760,"content":1032},[1033],{"type":730,"content":1034},[1035],{"text":1036,"type":734},"Rest for 45 - 60 seconds between sets",{"type":750,"attrs":1038,"content":1039},{"level":752},[1040],{"text":1041,"type":734},"Drop It Low: Applying Squats To Everyday Life",{"type":730,"content":1043},[1044],{"text":1045,"type":734},"The squat is by far the single most effective exercise that you can do for your lower body as it works for almost every main muscle group. Squatting is not only important from a fitness perspective, but also for real-life applications as well. Sitting in a chair, lying down in bed, and lifting heavy items off the ground all require a squatting movement pattern. This is one exercise you want to keep doing to keep in shape for life.",{"type":730,"content":1047},[1048,1050,1058],{"text":1049,"type":734},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1051,"type":734,"marks":1052},"FightCamp",[1053],{"type":1054,"attrs":1055},"link",{"href":1056,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":1059,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1061,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1066,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1062,"component":118,"meta_info":1063,"meta_title":7,"block_image":1064,"cover_image":1065,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-06-08 00:00","article",{"_uid":1071,"title":657,"plugin":43,"description":1072},"9161bfe0-19d4-4771-89ee-5772cbe54950","The squat is one movement that we will do daily throughout our entire lives. Mastering this exercise will make for an easier life of mobility and strength. ",{"id":1074,"alt":657,"name":7,"focus":48,"title":657,"filename":1075,"copyright":7,"fieldtype":50},4475500,"https://a.storyblok.com/f/115220/2400x990/00d58cbba1/how-to-do-squats-proper-technique.png",[],"how-to-do-squats","blogs/how-to-do-squats",-4600,[1081],"featured",60887917,"2470366c-7fc3-4b63-b241-6940333d3b65","2022-06-08T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1088],[1089,1506,1680,1922,2199,2522],{"name":1090,"created_at":1091,"published_at":1092,"updated_at":1093,"id":1094,"uuid":1095,"content":1096,"slug":1500,"full_slug":1501,"sort_by_date":48,"position":1502,"tag_list":1503,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":1504,"first_published_at":1092,"release_id":48,"lang":60,"path":1085,"alternates":1505,"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":1097,"faqs":1098,"title":1090,"topic":1107,"author":1122,"content":1123,"category":1481,"schedule":1489,"component":1069,"meta_info":1490,"cover_image":1494,"description":1498,"contributors":1499},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1099,1103],{"_uid":1100,"answer":1101,"question":1102,"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":1104,"answer":1105,"question":1106,"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":1108,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1120,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1121,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1109,"component":39,"meta_info":1117,"block_image":1118,"cover_image":1119,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1110,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1115,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1111,"component":118,"meta_info":1112,"meta_title":7,"block_image":1113,"cover_image":1114,"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":727,"content":1124},[1125,1130,1145,1159,1164,1168,1173,1177,1215,1219,1224,1228,1232,1237,1241,1246,1260,1264,1284,1289,1293,1297,1355,1360,1364,1368,1394,1408,1413,1417,1421,1448,1452,1457,1461,1466,1477],{"type":750,"attrs":1126,"content":1127},{"level":752},[1128],{"text":1129,"type":734},"How to Stay Motivated to Work Out",{"type":730,"content":1131},[1132,1134,1143],{"text":1133,"type":734},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1135,"type":734,"marks":1136},"New Year’s Resolutions",[1137,1141],{"type":1054,"attrs":1138},{"href":1139,"uuid":48,"anchor":48,"custom":1140,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1142},"underline",{"text":1144,"type":734},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":730,"content":1146},[1147,1149,1157],{"text":1148,"type":734},"But what happens if you're looking for motivation to work out in the ",{"text":1150,"type":734,"marks":1151},"middle of summer",[1152,1156],{"type":1054,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"custom":1155,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1142},{"text":1158,"type":734}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":750,"attrs":1160,"content":1161},{"level":752},[1162],{"text":1163,"type":734},"Motivation vs. Determination",{"type":730,"content":1165},[1166],{"text":1167,"type":734},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":750,"attrs":1169,"content":1170},{"level":829},[1171],{"text":1172,"type":734},"Motivation",{"type":730,"content":1174},[1175],{"text":1176,"type":734},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":757,"content":1178},[1179,1185,1191,1197,1203,1209],{"type":760,"content":1180},[1181],{"type":730,"content":1182},[1183],{"text":1184,"type":734},"Movies",{"type":760,"content":1186},[1187],{"type":730,"content":1188},[1189],{"text":1190,"type":734},"Books",{"type":760,"content":1192},[1193],{"type":730,"content":1194},[1195],{"text":1196,"type":734},"Quotes",{"type":760,"content":1198},[1199],{"type":730,"content":1200},[1201],{"text":1202,"type":734},"Speeches",{"type":760,"content":1204},[1205],{"type":730,"content":1206},[1207],{"text":1208,"type":734},"Social media posts",{"type":760,"content":1210},[1211],{"type":730,"content":1212},[1213],{"text":1214,"type":734},"Success stories",{"type":730,"content":1216},[1217],{"text":1218,"type":734},"These are things that essentially make you want to start something, like a workout.",{"type":750,"attrs":1220,"content":1221},{"level":829},[1222],{"text":1223,"type":734},"Determination",{"type":730,"content":1225},[1226],{"text":1227,"type":734},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":730,"content":1229},[1230],{"text":1231,"type":734},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":750,"attrs":1233,"content":1234},{"level":752},[1235],{"text":1236,"type":734},"Finding That Drive",{"type":730,"content":1238},[1239],{"text":1240,"type":734},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":750,"attrs":1242,"content":1243},{"level":829},[1244],{"text":1245,"type":734},"Working Out at Home",{"type":730,"content":1247},[1248,1250,1258],{"text":1249,"type":734},"The wonderful thing about ",{"text":1251,"type":734,"marks":1252},"working out from home",[1253,1257],{"type":1054,"attrs":1254},{"href":1255,"uuid":48,"anchor":48,"custom":1256,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1142},{"text":1259,"type":734}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":730,"content":1261},[1262],{"text":1263,"type":734},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":757,"content":1265},[1266,1272,1278],{"type":760,"content":1267},[1268],{"type":730,"content":1269},[1270],{"text":1271,"type":734},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":760,"content":1273},[1274],{"type":730,"content":1275},[1276],{"text":1277,"type":734},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":760,"content":1279},[1280],{"type":730,"content":1281},[1282],{"text":1283,"type":734},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":750,"attrs":1285,"content":1286},{"level":829},[1287],{"text":1288,"type":734},"Staying Committed to Exercising Daily",{"type":730,"content":1290},[1291],{"text":1292,"type":734},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":730,"content":1294},[1295],{"text":1296,"type":734},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":757,"content":1298},[1299,1305,1311,1317,1329,1343],{"type":760,"content":1300},[1301],{"type":730,"content":1302},[1303],{"text":1304,"type":734},"Outdoor walks/hikes in nature",{"type":760,"content":1306},[1307],{"type":730,"content":1308},[1309],{"text":1310,"type":734},"Easy pace swims",{"type":760,"content":1312},[1313],{"type":730,"content":1314},[1315],{"text":1316,"type":734},"Sauna sessions",{"type":760,"content":1318},[1319],{"type":730,"content":1320},[1321],{"text":1322,"type":734,"marks":1323},"Low-intensity yoga",[1324,1328],{"type":1054,"attrs":1325},{"href":1326,"uuid":48,"anchor":48,"custom":1327,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1142},{"type":760,"content":1330},[1331],{"type":730,"content":1332},[1333,1341],{"text":1334,"type":734,"marks":1335},"Mobility work",[1336,1340],{"type":1054,"attrs":1337},{"href":1338,"uuid":48,"anchor":48,"custom":1339,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1142},{"text":1342,"type":734}," ",{"type":760,"content":1344},[1345],{"type":730,"content":1346},[1347],{"text":1348,"type":734,"marks":1349},"Stretching",[1350,1354],{"type":1054,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"custom":1353,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1142},{"type":750,"attrs":1356,"content":1357},{"level":829},[1358],{"text":1359,"type":734},"Morning Workouts Before Starting the Day",{"type":730,"content":1361},[1362],{"text":1363,"type":734},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":730,"content":1365},[1366],{"text":1367,"type":734},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":757,"content":1369},[1370,1376,1382,1388],{"type":760,"content":1371},[1372],{"type":730,"content":1373},[1374],{"text":1375,"type":734},"Turning off electronics the last hour",{"type":760,"content":1377},[1378],{"type":730,"content":1379},[1380],{"text":1381,"type":734},"Sleeping in a blacked-out environment",{"type":760,"content":1383},[1384],{"type":730,"content":1385},[1386],{"text":1387,"type":734},"Getting to bed at the same time each night",{"type":760,"content":1389},[1390],{"type":730,"content":1391},[1392],{"text":1393,"type":734},"Set out your workout clothes the night before",{"type":730,"content":1395},[1396,1398,1406],{"text":1397,"type":734},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1399,"type":734,"marks":1400},"H.I.I.T. session",[1401,1405],{"type":1054,"attrs":1402},{"href":1403,"uuid":48,"anchor":48,"custom":1404,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1142},{"text":1407,"type":734},".",{"type":750,"attrs":1409,"content":1410},{"level":829},[1411],{"text":1412,"type":734},"End-of-Day Workouts",{"type":730,"content":1414},[1415],{"text":1416,"type":734},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":730,"content":1418},[1419],{"text":1420,"type":734},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":757,"content":1422},[1423,1436,1442],{"type":760,"content":1424},[1425],{"type":730,"content":1426},[1427,1429,1434],{"text":1428,"type":734},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1430,"type":734,"marks":1431},"“why” ",[1432],{"type":1433},"italic",{"text":1435,"type":734},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":760,"content":1437},[1438],{"type":730,"content":1439},[1440],{"text":1441,"type":734},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":760,"content":1443},[1444],{"type":730,"content":1445},[1446],{"text":1447,"type":734},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":730,"content":1449},[1450],{"text":1451,"type":734},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":750,"attrs":1453,"content":1454},{"level":752},[1455],{"text":1456,"type":734},"Plan Then Execute",{"type":730,"content":1458},[1459],{"text":1460,"type":734},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":750,"attrs":1462,"content":1463},{"level":752},[1464],{"text":1465,"type":734},"Train Like a Fighter",{"type":730,"content":1467},[1468,1469,1475],{"text":1049,"type":734},{"text":1051,"type":734,"marks":1470},[1471,1474],{"type":1054,"attrs":1472},{"href":1056,"uuid":48,"anchor":48,"custom":1473,"target":1057,"linktype":13},{},{"type":1142},{"text":1476,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1478},[1479],{"text":1480,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1482,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1487,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1488,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1483,"component":118,"meta_info":1484,"meta_title":7,"block_image":1485,"cover_image":1486,"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":1491,"title":1492,"plugin":43,"description":1493},"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":1495,"alt":1496,"name":7,"focus":7,"title":1496,"filename":1497,"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,[1081],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1507,"created_at":1508,"published_at":1509,"updated_at":1510,"id":1511,"uuid":1512,"content":1513,"slug":1673,"full_slug":1674,"sort_by_date":48,"position":1675,"tag_list":1676,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":1677,"first_published_at":1678,"release_id":48,"lang":60,"path":1085,"alternates":1679,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1514,"faqs":1515,"title":1507,"topic":1532,"author":1547,"content":1548,"category":1656,"schedule":1489,"component":1069,"meta_info":1664,"cover_image":1668,"description":1671,"contributors":1672},"af46e437-bfbd-4a28-91a2-df5259454628",[1516,1520,1524,1528],{"_uid":1517,"answer":1518,"question":1519,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1521,"answer":1522,"question":1523,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1525,"answer":1526,"question":1527,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1529,"answer":1530,"question":1531,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1533,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1545,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1534,"component":39,"meta_info":1542,"block_image":1543,"cover_image":1544,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1535,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1540,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1536,"component":118,"meta_info":1537,"meta_title":7,"block_image":1538,"cover_image":1539,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_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":727,"content":1549},[1550,1563,1568,1572,1577,1581,1595,1600,1613,1618,1622,1634,1638,1642,1652],{"type":730,"content":1551},[1552,1554,1561],{"text":1553,"type":734},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1555,"type":734,"marks":1556},"Strength training",[1557],{"type":1054,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1562,"type":734}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":750,"attrs":1564,"content":1565},{"level":752},[1566],{"text":1567,"type":734},"Why do Boxers Train Their Neck?",{"type":730,"content":1569},[1570],{"text":1571,"type":734},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":750,"attrs":1573,"content":1574},{"level":752},[1575],{"text":1576,"type":734},"How do Boxers Strength Train Their Neck?",{"type":730,"content":1578},[1579],{"text":1580,"type":734},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":757,"content":1582},[1583,1589],{"type":760,"content":1584},[1585],{"type":730,"content":1586},[1587],{"text":1588,"type":734},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":760,"content":1590},[1591],{"type":730,"content":1592},[1593],{"text":1594,"type":734},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":750,"attrs":1596,"content":1597},{"level":752},[1598],{"text":1599,"type":734},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":730,"content":1601},[1602,1604,1611],{"text":1603,"type":734},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1605,"type":734,"marks":1606},"injury",[1607],{"type":1054,"attrs":1608},{"href":1609,"uuid":48,"anchor":48,"custom":1610,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1612,"type":734}," occurring.",{"type":750,"attrs":1614,"content":1615},{"level":752},[1616],{"text":1617,"type":734},"How Often Should Boxers Train Their Neck?",{"type":730,"content":1619},[1620],{"text":1621,"type":734},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":736,"attrs":1623},{"id":1624,"body":1625},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1626],{"_uid":1627,"text":1628,"image":1629,"author":703,"component":1633},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1630,"alt":1631,"name":7,"focus":7,"title":1631,"filename":1632,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","pull_quote",{"type":730,"content":1635},[1636],{"text":1637,"type":734},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":750,"attrs":1639,"content":1640},{"level":752},[1641],{"text":1465,"type":734},{"type":730,"content":1643},[1644,1645,1650],{"text":1049,"type":734},{"text":1051,"type":734,"marks":1646},[1647],{"type":1054,"attrs":1648},{"href":1056,"uuid":48,"anchor":48,"custom":1649,"target":1057,"linktype":13},{},{"text":1651,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1653},[1654],{"text":1655,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1657,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1662,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1663,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1658,"component":118,"meta_info":1659,"meta_title":7,"block_image":1660,"cover_image":1661,"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":1665,"title":1666,"plugin":43,"description":1667},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1669,"alt":1631,"name":7,"focus":7,"title":1631,"filename":1670,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1081],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1681,"created_at":1682,"published_at":1683,"updated_at":1684,"id":1685,"uuid":1686,"content":1687,"slug":1915,"full_slug":1916,"sort_by_date":48,"position":1917,"tag_list":1918,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":1919,"first_published_at":1920,"release_id":48,"lang":60,"path":1085,"alternates":1921,"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":1688,"faqs":1689,"title":1681,"topic":1702,"author":1717,"content":1718,"category":1896,"schedule":1904,"component":1069,"meta_info":1905,"cover_image":1909,"description":1913,"contributors":1914},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1690,1694,1698],{"_uid":1691,"answer":1692,"question":1693,"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":1695,"answer":1696,"question":1697,"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":1699,"answer":1700,"question":1701,"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":1703,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1715,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1704,"component":39,"meta_info":1712,"block_image":1713,"cover_image":1714,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1705,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1710,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1706,"component":118,"meta_info":1707,"meta_title":7,"block_image":1708,"cover_image":1709,"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":727,"content":1719},[1720,1724,1728,1732,1736,1750,1798,1812,1817,1841,1875,1879,1883,1893],{"type":750,"attrs":1721,"content":1722},{"level":752},[1723],{"text":1693,"type":734},{"type":730,"content":1725},[1726],{"text":1727,"type":734},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":730,"content":1729},[1730],{"text":1731,"type":734},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":750,"attrs":1733,"content":1734},{"level":752},[1735],{"text":1697,"type":734},{"type":730,"content":1737},[1738,1740,1748],{"text":1739,"type":734},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1741,"type":734,"marks":1742},"National Academy of Sports Medicine",[1743,1747],{"type":1054,"attrs":1744},{"href":1745,"uuid":48,"anchor":48,"custom":1746,"target":1057,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1142},{"text":1749,"type":734}," has a few exercise-related symptoms of overtraining:",{"type":1751,"attrs":1752,"content":1755},"ordered_list",{"order":1753},{"order":1754},1,[1756,1762,1768,1774,1780,1786,1792],{"type":760,"content":1757},[1758],{"type":730,"content":1759},[1760],{"text":1761,"type":734},"A plateau or decline in workout performance or progress",{"type":760,"content":1763},[1764],{"type":730,"content":1765},[1766],{"text":1767,"type":734},"A perception of increased exertion during “normal” or “easy” workouts",{"type":760,"content":1769},[1770],{"type":730,"content":1771},[1772],{"text":1773,"type":734},"Excessive sweating or overheating",{"type":760,"content":1775},[1776],{"type":730,"content":1777},[1778],{"text":1779,"type":734},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":760,"content":1781},[1782],{"type":730,"content":1783},[1784],{"text":1785,"type":734},"A lack of feeling “refreshed” after regular rest and recovery",{"type":760,"content":1787},[1788],{"type":730,"content":1789},[1790],{"text":1791,"type":734},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":760,"content":1793},[1794],{"type":730,"content":1795},[1796],{"text":1797,"type":734},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":730,"content":1799},[1800,1802,1810],{"text":1801,"type":734},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1803,"type":734,"marks":1804},"FightCamp App",[1805,1809],{"type":1054,"attrs":1806},{"href":1807,"uuid":48,"anchor":48,"custom":1808,"target":1057,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1142},{"text":1811,"type":734}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":750,"attrs":1813,"content":1814},{"level":752},[1815],{"text":1816,"type":734},"A Day of Rest",{"type":730,"content":1818},[1819,1821,1829,1831,1839],{"text":1820,"type":734},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1822,"type":734,"marks":1823},"Aaron",[1824,1828],{"type":1054,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"custom":1827,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1142},{"text":1830,"type":734}," and ",{"text":1832,"type":734,"marks":1833},"Flo",[1834,1838],{"type":1054,"attrs":1835},{"href":1836,"uuid":48,"anchor":48,"custom":1837,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1142},{"text":1840,"type":734},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":730,"content":1842},[1843,1845,1853,1855,1863,1865,1873],{"text":1844,"type":734},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1846,"type":734,"marks":1847},"researchers",[1848,1852],{"type":1054,"attrs":1849},{"href":1850,"uuid":48,"anchor":48,"custom":1851,"target":1057,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1142},{"text":1854,"type":734}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1856,"type":734,"marks":1857},"FightCamp Trainers",[1858,1862],{"type":1054,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1142},{"text":1864,"type":734}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1866,"type":734,"marks":1867},"neurological connections",[1868,1872],{"type":1054,"attrs":1869},{"href":1870,"uuid":48,"anchor":48,"custom":1871,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1142},{"text":1874,"type":734},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":730,"content":1876},[1877],{"text":1878,"type":734},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":750,"attrs":1880,"content":1881},{"level":752},[1882],{"text":1465,"type":734},{"type":730,"content":1884},[1885,1886,1892],{"text":1049,"type":734},{"text":1051,"type":734,"marks":1887},[1888,1891],{"type":1054,"attrs":1889},{"href":1056,"uuid":48,"anchor":48,"custom":1890,"target":1057,"linktype":13},{},{"type":1142},{"text":1651,"type":734},{"type":730,"content":1894},[1895],{"text":1480,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1897,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1902,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1903,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1898,"component":118,"meta_info":1899,"meta_title":7,"block_image":1900,"cover_image":1901,"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":1906,"title":1907,"plugin":43,"description":1908},"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":1910,"alt":1911,"name":7,"focus":7,"title":1911,"filename":1912,"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,[1081],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1923,"created_at":1924,"published_at":1925,"updated_at":1926,"id":1927,"uuid":1928,"content":1929,"slug":2193,"full_slug":2194,"sort_by_date":48,"position":2195,"tag_list":2196,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2197,"first_published_at":1925,"release_id":48,"lang":60,"path":1085,"alternates":2198,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1930,"faqs":1931,"title":1923,"topic":1952,"author":1547,"content":1967,"category":2174,"schedule":2182,"component":1069,"meta_info":2183,"cover_image":2187,"description":2191,"contributors":2192},"21563324-6383-4226-86da-b9779cd26bde",[1932,1936,1940,1944,1948],{"_uid":1933,"answer":1934,"question":1935,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1937,"answer":1938,"question":1939,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1941,"answer":1942,"question":1943,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1945,"answer":1946,"question":1947,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1949,"answer":1950,"question":1951,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1953,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1965,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1954,"component":39,"meta_info":1962,"block_image":1963,"cover_image":1964,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1955,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1960,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1956,"component":118,"meta_info":1957,"meta_title":7,"block_image":1958,"cover_image":1959,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1968},[1969,1982,1994,1999,2003,2037,2042,2046,2060,2086,2091,2095,2131,2148,2153,2157,2161,2171],{"type":730,"content":1970},[1971,1973,1980],{"text":1972,"type":734},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1974,"type":734,"marks":1975},"close-range",[1976],{"type":1054,"attrs":1977},{"href":1978,"uuid":48,"anchor":48,"custom":1979,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1981,"type":734}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":736,"attrs":1983},{"id":1984,"body":1985},"52fa91c7-90bf-43d9-8857-79752817914b",[1986],{"url":1987,"_uid":1988,"image":1989,"component":852,"copyright_details":1993},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1990,"alt":1991,"name":7,"focus":48,"title":1991,"filename":1992,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":750,"attrs":1995,"content":1996},{"level":752},[1997],{"text":1998,"type":734},"Rolling Punch Drill",{"type":730,"content":2000},[2001],{"text":2002,"type":734},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":757,"content":2004},[2005,2011,2017,2023],{"type":760,"content":2006},[2007],{"type":730,"content":2008},[2009],{"text":2010,"type":734},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":760,"content":2012},[2013],{"type":730,"content":2014},[2015],{"text":2016,"type":734},"Bend your knees until your thigh muscles are supporting your weight",{"type":760,"content":2018},[2019],{"type":730,"content":2020},[2021],{"text":2022,"type":734},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":760,"content":2024},[2025,2029],{"type":730,"content":2026},[2027],{"text":2028,"type":734},"Develop a steady rhythm, and then start mixing punches in",{"type":757,"content":2030},[2031],{"type":760,"content":2032},[2033],{"type":730,"content":2034},[2035],{"text":2036,"type":734},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":750,"attrs":2038,"content":2039},{"level":752},[2040],{"text":2041,"type":734},"Danger Close Drill",{"type":730,"content":2043},[2044],{"text":2045,"type":734},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":757,"content":2047},[2048,2054],{"type":760,"content":2049},[2050],{"type":730,"content":2051},[2052],{"text":2053,"type":734},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":760,"content":2055},[2056],{"type":730,"content":2057},[2058],{"text":2059,"type":734},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":730,"content":2061},[2062,2067,2069,2076,2077,2084],{"text":2063,"type":734,"marks":2064},"Key focus:",[2065],{"type":2066},"bold",{"text":2068,"type":734}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2070,"type":734,"marks":2071},"hooks",[2072],{"type":1054,"attrs":2073},{"href":2074,"uuid":48,"anchor":48,"custom":2075,"target":1057,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1830,"type":734},{"text":2078,"type":734,"marks":2079},"uppercuts",[2080],{"type":1054,"attrs":2081},{"href":2082,"uuid":48,"anchor":48,"custom":2083,"target":1057,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2085,"type":734},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":750,"attrs":2087,"content":2088},{"level":752},[2089],{"text":2090,"type":734},"Rolling Thunder Drill",{"type":730,"content":2092},[2093],{"text":2094,"type":734},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":757,"content":2096},[2097,2111,2125],{"type":760,"content":2098},[2099,2103],{"type":730,"content":2100},[2101],{"text":2102,"type":734},"On a heavy bag, set an interval of your choosing",{"type":757,"content":2104},[2105],{"type":760,"content":2106},[2107],{"type":730,"content":2108},[2109],{"text":2110,"type":734},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":760,"content":2112},[2113,2117],{"type":730,"content":2114},[2115],{"text":2116,"type":734},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":757,"content":2118},[2119],{"type":760,"content":2120},[2121],{"type":730,"content":2122},[2123],{"text":2124,"type":734},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":760,"content":2126},[2127],{"type":730,"content":2128},[2129],{"text":2130,"type":734},"Rest for 1 minute in between each round to recover",{"type":730,"content":2132},[2133,2137,2139,2146],{"text":2134,"type":734,"marks":2135},"Tip",[2136],{"type":2066},{"text":2138,"type":734},": Maintaining a calm and ",{"text":2140,"type":734,"marks":2141},"steady breath",[2142],{"type":1054,"attrs":2143},{"href":2144,"uuid":48,"anchor":48,"custom":2145,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2147,"type":734}," will help you establish your rhythm.",{"type":750,"attrs":2149,"content":2150},{"level":752},[2151],{"text":2152,"type":734},"Better, Faster, Stronger",{"type":730,"content":2154},[2155],{"text":2156,"type":734},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":750,"attrs":2158,"content":2159},{"level":752},[2160],{"text":1465,"type":734},{"type":730,"content":2162},[2163,2164,2170],{"text":1049,"type":734},{"text":1051,"type":734,"marks":2165},[2166],{"type":1054,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":1057,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1476,"type":734},{"type":730,"content":2172},[2173],{"text":1480,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2175,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2180,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2176,"component":118,"meta_info":2177,"meta_title":7,"block_image":2178,"cover_image":2179,"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":2184,"title":2185,"plugin":43,"description":2186},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2188,"alt":2189,"name":7,"focus":48,"title":2189,"filename":2190,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1081],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2200,"created_at":2201,"published_at":2202,"updated_at":2203,"id":2204,"uuid":2205,"content":2206,"slug":2516,"full_slug":2517,"sort_by_date":48,"position":2518,"tag_list":2519,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2520,"first_published_at":2202,"release_id":48,"lang":60,"path":1085,"alternates":2521,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2207,"faqs":2208,"title":2200,"topic":2241,"author":2256,"content":2257,"category":2498,"schedule":2506,"component":1069,"meta_info":2507,"cover_image":2511,"description":2510,"contributors":2515},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2209,2213,2217,2221,2225,2229,2233,2237],{"_uid":2210,"answer":2211,"question":2212,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2214,"answer":2215,"question":2216,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2218,"answer":2219,"question":2220,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2222,"answer":2223,"question":2224,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2226,"answer":2227,"question":2228,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2230,"answer":2231,"question":2232,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2234,"answer":2235,"question":2236,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2238,"answer":2239,"question":2240,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2242,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2254,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2255,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2243,"component":39,"meta_info":2251,"block_image":2252,"cover_image":2253,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2244,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2249,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2245,"component":118,"meta_info":2246,"meta_title":7,"block_image":2247,"cover_image":2248,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":2258},[2259,2279,2283,2287,2292,2296,2308,2328,2332,2342,2345,2350,2361,2381,2386,2396,2424,2429,2439,2451,2456,2483,2487,2495],{"type":730,"content":2260},[2261,2263,2269,2271,2277],{"text":2262,"type":734},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2264,"type":734,"marks":2265},"over two hours each day",[2266],{"type":1054,"attrs":2267},{"href":2268,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2270,"type":734}," on social media. The ",{"text":2272,"type":734,"marks":2273},"CDC",[2274],{"type":1054,"attrs":2275},{"href":2276,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2278,"type":734}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":730,"content":2280},[2281],{"text":2282,"type":734},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":730,"content":2284},[2285],{"text":2286,"type":734},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":750,"attrs":2288,"content":2289},{"level":752},[2290],{"text":2291,"type":734},"Benefits of a 30-Minute Boxing Workout",{"type":750,"attrs":2293,"content":2294},{"level":829},[2295],{"text":2220,"type":734},{"type":736,"attrs":2297},{"id":2298,"body":2299},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2300],{"url":2301,"_uid":2302,"image":2303,"component":852,"copyright_details":2307},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2304,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2306,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":730,"content":2309},[2310,2312,2318,2320,2326],{"text":2311,"type":734},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2313,"type":734,"marks":2314},"heavy bag",[2315],{"type":1054,"attrs":2316},{"href":2317,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2319,"type":734},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2321,"type":734,"marks":2322},"fantastic shape",[2323],{"type":1054,"attrs":2324},{"href":2325,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2327,"type":734},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":750,"attrs":2329,"content":2330},{"level":829},[2331],{"text":2224,"type":734},{"type":736,"attrs":2333},{"id":2298,"body":2334},[2335],{"url":2336,"_uid":2337,"image":2338,"component":852,"copyright_details":2341},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2339,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2340,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":730,"content":2343},[2344],{"text":2223,"type":734},{"type":750,"attrs":2346,"content":2347},{"level":829},[2348],{"text":2349,"type":734},"Stress Relief",{"type":736,"attrs":2351},{"id":2298,"body":2352},[2353],{"url":2354,"_uid":2355,"image":2356,"component":852,"copyright_details":2360},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2357,"alt":2358,"name":7,"focus":48,"title":2358,"filename":2359,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":730,"content":2362},[2363,2365,2371,2373,2379],{"text":2364,"type":734},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2366,"type":734,"marks":2367},"unleashing that stress",[2368],{"type":1054,"attrs":2369},{"href":2370,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2372,"type":734}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2374,"type":734,"marks":2375},"safe and healthy outlet",[2376],{"type":1054,"attrs":2377},{"href":2378,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2380,"type":734}," for anyone who has ever felt the need to just get it all out.",{"type":750,"attrs":2382,"content":2383},{"level":829},[2384],{"text":2385,"type":734},"Mental Wellness",{"type":736,"attrs":2387},{"id":2298,"body":2388},[2389],{"url":2390,"_uid":2391,"image":2392,"component":852,"copyright_details":2395},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2393,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2394,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":730,"content":2397},[2398,2400,2406,2408,2414,2416,2422],{"text":2399,"type":734},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2401,"type":734,"marks":2402},"prevent age-related cognitive decline",[2403],{"type":1054,"attrs":2404},{"href":2405,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2407,"type":734},". Studies have also shown that as little as ",{"text":2409,"type":734,"marks":2410},"15 minutes per day",[2411],{"type":1054,"attrs":2412},{"href":2413,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2415,"type":734}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2417,"type":734,"marks":2418},"regulate your emotional well-being",[2419],{"type":1054,"attrs":2420},{"href":2421,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2423,"type":734}," over time with consistent workouts.",{"type":750,"attrs":2425,"content":2426},{"level":829},[2427],{"text":2428,"type":734},"Convenience",{"type":736,"attrs":2430},{"id":2298,"body":2431},[2432],{"url":2433,"_uid":2434,"image":2435,"component":852,"copyright_details":2438},{"id":7,"url":7,"linktype":846,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2436,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2437,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":730,"content":2440},[2441,2443,2449],{"text":2442,"type":734},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2444,"type":734,"marks":2445},"boxing training at home",[2446],{"type":1054,"attrs":2447},{"href":2448,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2450,"type":734},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":750,"attrs":2452,"content":2453},{"level":752},[2454],{"text":2455,"type":734},"30-Minute Throwdown",{"type":730,"content":2457},[2458,2460,2466,2468,2474,2476,2481],{"text":2459,"type":734},"You can start getting all the benefits of ",{"text":2461,"type":734,"marks":2462},"boxing at home",[2463],{"type":1054,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2467,"type":734}," with no equipment at all. ",{"text":2469,"type":734,"marks":2470},"Shadowboxing",[2471],{"type":1054,"attrs":2472},{"href":2473,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2475,"type":734}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2313,"type":734,"marks":2477},[2478],{"type":1054,"attrs":2479},{"href":2480,"uuid":48,"anchor":48,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2482,"type":734}," to your home gym can be life-changing.",{"type":750,"attrs":2484,"content":2485},{"level":752},[2486],{"text":1465,"type":734},{"type":730,"content":2488},[2489,2490,2494],{"text":1049,"type":734},{"text":1051,"type":734,"marks":2491},[2492],{"type":1054,"attrs":2493},{"href":1056,"uuid":48,"anchor":48,"target":1057,"linktype":13},{"text":1476,"type":734},{"type":730,"content":2496},[2497],{"text":1480,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2500,"component":118,"meta_info":2501,"meta_title":7,"block_image":2502,"cover_image":2503,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2508,"title":2509,"plugin":43,"description":2510},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2512,"alt":2513,"name":7,"focus":48,"title":2513,"filename":2514,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1081],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2523,"created_at":2524,"published_at":2525,"updated_at":2526,"id":2527,"uuid":2528,"content":2529,"slug":2709,"full_slug":2710,"sort_by_date":48,"position":2711,"tag_list":2712,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2713,"first_published_at":2525,"release_id":48,"lang":60,"path":1085,"alternates":2714,"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":2530,"faqs":2531,"title":2523,"topic":2536,"author":1547,"content":2551,"category":2690,"schedule":2698,"component":1069,"meta_info":2699,"cover_image":2703,"description":2707,"contributors":2708},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2532],{"_uid":2533,"answer":2534,"question":2535,"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":2537,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2549,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2550,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2538,"component":39,"meta_info":2546,"block_image":2547,"cover_image":2548,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2539,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2544,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2545,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2540,"component":118,"meta_info":2541,"meta_title":7,"block_image":2542,"cover_image":2543,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2552},[2553,2557,2562,2567,2590,2595,2617,2622,2636,2641,2655,2660,2664,2669,2673,2677,2687],{"type":730,"content":2554},[2555],{"text":2556,"type":734},"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":750,"attrs":2558,"content":2559},{"level":752},[2560],{"text":2561,"type":734},"5 Ways to Shake Up Your Cardio",{"type":750,"attrs":2563,"content":2564},{"level":829},[2565],{"text":2566,"type":734},"Swimming",{"type":730,"content":2568},[2569,2571,2578,2580,2588],{"text":2570,"type":734},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2572,"type":734,"marks":2573},"Flo Master’s",[2574,2577],{"type":1054,"attrs":2575},{"href":1836,"uuid":48,"anchor":48,"custom":2576,"target":1057,"linktype":13},{},{"type":1142},{"text":2579,"type":734}," favorite forms of ",{"text":2581,"type":734,"marks":2582},"active recovery",[2583,2587],{"type":1054,"attrs":2584},{"href":2585,"uuid":48,"anchor":48,"custom":2586,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1142},{"text":2589,"type":734}," 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":750,"attrs":2591,"content":2592},{"level":829},[2593],{"text":2594,"type":734},"Tabata Bag Drills",{"type":730,"content":2596},[2597,2599,2607,2609,2615],{"text":2598,"type":734},"One great way to get your anaerobic endurance up is with ",{"text":2600,"type":734,"marks":2601},"Tabata",[2602,2606],{"type":1054,"attrs":2603},{"href":2604,"uuid":48,"anchor":48,"custom":2605,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1142},{"text":2608,"type":734}," 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":1803,"type":734,"marks":2610},[2611,2614],{"type":1054,"attrs":2612},{"href":1807,"uuid":48,"anchor":48,"custom":2613,"target":1057,"linktype":13},{},{"type":1142},{"text":2616,"type":734}," 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":750,"attrs":2618,"content":2619},{"level":829},[2620],{"text":2621,"type":734},"Footwork Heavy Sports",{"type":730,"content":2623},[2624,2626,2634],{"text":2625,"type":734},"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":2627,"type":734,"marks":2628},"dancing",[2629,2633],{"type":1054,"attrs":2630},{"href":2631,"uuid":48,"anchor":48,"custom":2632,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1142},{"text":2635,"type":734}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":750,"attrs":2637,"content":2638},{"level":829},[2639],{"text":2640,"type":734},"Hiking",{"type":730,"content":2642},[2643,2645,2653],{"text":2644,"type":734},"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":2646,"type":734,"marks":2647},"healthy snacks",[2648,2652],{"type":1054,"attrs":2649},{"href":2650,"uuid":48,"anchor":48,"custom":2651,"target":1057,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1142},{"text":2654,"type":734},"! ",{"type":750,"attrs":2656,"content":2657},{"level":829},[2658],{"text":2659,"type":734},"Shadowboxing Punchouts",{"type":730,"content":2661},[2662],{"text":2663,"type":734},"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":750,"attrs":2665,"content":2666},{"level":752},[2667],{"text":2668,"type":734},"Shaking Up Your Cardio",{"type":730,"content":2670},[2671],{"text":2672,"type":734},"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":750,"attrs":2674,"content":2675},{"level":752},[2676],{"text":1465,"type":734},{"type":730,"content":2678},[2679,2680,2686],{"text":1049,"type":734},{"text":1051,"type":734,"marks":2681},[2682,2685],{"type":1054,"attrs":2683},{"href":1056,"uuid":48,"anchor":48,"custom":2684,"target":1057,"linktype":13},{},{"type":1142},{"text":1651,"type":734},{"type":730,"content":2688},[2689],{"text":1480,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2692,"component":118,"meta_info":2693,"meta_title":7,"block_image":2694,"cover_image":2695,"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":2700,"title":2701,"plugin":43,"description":2702},"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":2704,"alt":2705,"name":7,"focus":7,"title":2705,"filename":2706,"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,[1081],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1069,"created_at":2716,"published_at":2717,"updated_at":2718,"id":2719,"uuid":2720,"content":2721,"slug":1069,"full_slug":2742,"sort_by_date":48,"position":446,"tag_list":2743,"is_startpage":9,"parent_id":2744,"meta_data":48,"group_id":2745,"first_published_at":2746,"release_id":48,"lang":60,"path":7,"alternates":2747,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2722,"component":2723,"meta_info":2724,"custom_content_list":2726},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2725,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2727,2732,2737],{"_uid":2728,"label":2729,"value":2730,"dev_id":2731,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2733,"label":2734,"value":2735,"dev_id":2736,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2738,"label":2739,"value":2740,"dev_id":2741,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892850440]