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Professional athletes often maintain training schedules with some degree of seasonal periodization. The purpose of seasonal fitness is both to maximize the unique benefits of each season and to respect our bodies’ changing seasonal dynamics.","What is seasonal fitness?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"c33ee937-5c96-4117-813b-f9694bc7b88b","- Prevents Monotony: You don’t feel stuck in the same workout routine, you can try something new that suits the season.\n- Creates Harmony: It feels more natural to engage in certain activities at different times of the year.\n- Reduces Frustration: By creating more balance, you’re less likely to get frustrated with yourself for struggling. What seemed fun for your summer sessions might not be so enjoyable for your winter workouts.\n- Increases Commitment: It’s much easier to commit to exercise when you’re not battling the weather and your own level of motivation.\n- Reduces Injury: Changing weather can mean higher risk of injury with certain exercises. Seasonal fitness takes this into account by adapting exercises based on seasonal fluctuations.\n- Helps You Set & Slay Goals: By using seasonal periodization to break up your workout routine throughout the year, you can set goals based on each training cycle.","What are the benefits of seasonal fitness?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":676,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":706,"full_slug":707,"sort_by_date":48,"position":281,"tag_list":708,"is_startpage":9,"parent_id":709,"meta_data":48,"group_id":710,"first_published_at":711,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":704,"social_link_instagram":705,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":701,"alt":691,"name":691,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":714,"content":715},"doc",[716,740,752,760,775,787,791,795,802,814,872,878,889,893,905],{"type":717,"content":718},"paragraph",[719,722,730,732,738],{"text":720,"type":721},"Our bodies are more in tune with nature than we may realize. Every day, our bodies respond to the cycle of light and dark with ","text",{"text":723,"type":721,"marks":724},"circadian rhythms",[725],{"type":726,"attrs":727},"link",{"href":728,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx","_blank",{"text":731,"type":721}," that tell us when to wake and when to sleep. Fluctuations in temperature, barometric pressure, or humidity can impact our ",{"text":733,"type":721,"marks":734},"minds, muscles, and joints",[735],{"type":726,"attrs":736},{"href":737,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://www.outsideonline.com/health/wellness/how-weather-affects-your-body/",{"text":739,"type":721},". It’s no surprise that we feel different inside and out as the seasons shift. This is why each new season is a great opportunity to switch up our fitness routines.",{"type":717,"content":741},[742,744,750],{"text":743,"type":721},"Fighters have a great advantage in being able to keep their fitness regimen fresh all year-round. Boxing and kickboxing training never lack variety. The monotony that eventually causes many people to fall off track with exercise isn’t an issue when you’re following a ",{"text":745,"type":721,"marks":746},"fighter’s path to fitness",[747],{"type":726,"attrs":748},{"href":749,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-beginners-guide",{"text":751,"type":721},". There is always something new to try, and when you adapt your training to the seasons, you are tapping into your own natural rhythm – and the many other great advantages that come with seasonal fitness.",{"type":753,"attrs":754,"content":756},"heading",{"level":755},2,[757,758],{"text":669,"type":721},{"type":759},"hard_break",{"type":761,"attrs":762},"blok",{"id":763,"body":764},"ae2f3556-e34a-4eb3-8319-db7db2cde5d9",[765],{"url":766,"_uid":768,"image":769,"component":773,"copyright_details":774},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"story","i-b7b68bf0-6d99-4866-ba35-8cb36408e681",{"id":770,"alt":771,"name":7,"focus":48,"title":771,"filename":772,"copyright":7,"fieldtype":50},4186564,"Aaron Swenson boxing with a double end bag","https://a.storyblok.com/f/115220/1100x1100/af179089da/double_end_bag_boxing.png","content_image",[],{"type":717,"content":776},[777,779,785],{"text":778,"type":721},"Seasonal fitness is a method of training in which you take a new approach to your exercise routine every season. ",{"text":780,"type":721,"marks":781},"Professional athletes",[782],{"type":726,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/7676099/",{"text":786,"type":721}," often maintain training schedules with some degree of seasonal periodization. The purpose of seasonal fitness is both to maximize the unique benefits of each season and to respect our bodies’ changing seasonal dynamics.",{"type":717,"content":788},[789],{"text":790,"type":721},"Aligning one’s lifestyle with nature’s cycles isn’t a new idea, but as our world has grown busier and our lives more demanding, many have lost touch with this rhythm. Most of us can sense our bodies and minds respond to the seasons, but our modern lives don’t allow us the time to make the appropriate changes. The longer, colder nights aren’t a time for rest anymore, and the bright, warm days only mean about two weeks’ worth of vacation for most – if they’re lucky.",{"type":717,"content":792},[793],{"text":794,"type":721},"Adapting your fitness routine to the seasons can have amazing benefits for your health and can make it so much easier to make exercise a consistent aspect of your lifestyle. Instead of fighting against our ingrained instinct for the sake of sticking to a specific workout, seasonal fitness allows for harmony between that instinct and our personal goals.",{"type":753,"attrs":796,"content":798},{"level":797},3,[799,801],{"text":800,"type":721},"Six (6) Benefits of Seasonal Fitness:",{"type":759},{"type":761,"attrs":803},{"id":804,"body":805},"7ae3d7a0-7296-451d-9454-25465900c85c",[806],{"url":807,"_uid":808,"image":809,"component":773,"copyright_details":813},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-164cec7d-b2e7-4491-bb33-69514641c42a",{"id":810,"alt":811,"name":7,"focus":48,"title":811,"filename":812,"copyright":7,"fieldtype":50},4186593,"Aaron Swenson boxing training at the beach","https://a.storyblok.com/f/115220/1100x1100/33d5e10652/boxing_training_at_the_beach.png",[],{"type":815,"attrs":816,"content":818},"ordered_list",{"order":817},1,[819,826,832,854,860,866],{"type":820,"content":821},"list_item",[822],{"type":717,"content":823},[824],{"text":825,"type":721},"Prevents Monotony - You don’t feel stuck in the same workout routine, you can try something new that suits the season.",{"type":820,"content":827},[828],{"type":717,"content":829},[830],{"text":831,"type":721},"Creates Harmony - It feels more natural to engage in certain activities at different times of the year.",{"type":820,"content":833},[834],{"type":717,"content":835},[836,838,844,846,852],{"text":837,"type":721},"Reduces Frustration - By creating more balance, you’re less likely to get frustrated with yourself for struggling. What seemed fun for your ",{"text":839,"type":721,"marks":840},"summer sessions",[841],{"type":726,"attrs":842},{"href":843,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/summer-workout-beat-the-heat-and-train-like-a-boxer",{"text":845,"type":721}," might not be so enjoyable for your ",{"text":847,"type":721,"marks":848},"winter workouts",[849],{"type":726,"attrs":850},{"href":851,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-winter-edition",{"text":853,"type":721},".",{"type":820,"content":855},[856],{"type":717,"content":857},[858],{"text":859,"type":721},"Increases Commitment - It’s much easier to commit to exercise when you’re not battling the weather and your own level of motivation.",{"type":820,"content":861},[862],{"type":717,"content":863},[864],{"text":865,"type":721},"Reduces Injury - Changing weather can mean a higher risk of injury with certain exercises. Seasonal fitness takes this into account by adapting exercises based on seasonal fluctuations.",{"type":820,"content":867},[868],{"type":717,"content":869},[870],{"text":871,"type":721},"Helps You Set & Slay Goals - By using seasonal periodization to break up your workout routine throughout the year, you can set goals based on each training cycle.",{"type":753,"attrs":873,"content":874},{"level":755},[875,877],{"text":876,"type":721},"Go With The Flow",{"type":759},{"type":761,"attrs":879},{"id":804,"body":880},[881],{"url":882,"_uid":883,"image":884,"component":773,"copyright_details":888},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-433ab369-316f-4ee7-9ac4-043179006982",{"id":885,"alt":886,"name":7,"focus":48,"title":886,"filename":887,"copyright":7,"fieldtype":50},4186713,"Aaron Swenson Kickboxing","https://a.storyblok.com/f/115220/1100x1100/68717b195a/kickboxing.png",[],{"type":717,"content":890},[891],{"text":892,"type":721},"If you’ve ever found yourself feeling guilty for slipping out of your usual fitness routine as the season's change, then seasonal fitness is the perfect solution for making your fitness goals even more attainable. Professional athletes change up their training approach throughout the year, why shouldn’t you?",{"type":717,"content":894},[895,897,903],{"text":896,"type":721},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":898,"type":721,"marks":899},"FightCamp App",[900],{"type":726,"attrs":901},{"href":902,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":904,"type":721}," and train with real fighters from the comfort of your own home.",{"type":761,"attrs":906},{"id":907,"body":908},"2ef96289-d3ce-409a-9cf6-15f9592b40d9",[909],{"url":910,"_uid":912,"image":913,"component":773,"copyright_details":917},{"id":7,"url":911,"linktype":13,"fieldtype":14,"cached_url":911},"https://fightcamp.app.link/GD872R25zob","i-738ab5ef-880c-45d2-918a-e1da38a66080",{"id":914,"alt":915,"name":7,"focus":48,"title":915,"filename":916,"copyright":7,"fieldtype":50},4186508,"Download the FREE FightCamp App","https://a.storyblok.com/f/115220/1201x400/bdda231725/free_trainer_workout_module.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":919,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":924,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":925,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":920,"component":118,"meta_info":921,"meta_title":7,"block_image":922,"cover_image":923,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-04-18 00:00","article",{"_uid":929,"title":657,"plugin":43,"description":930},"a90e4f9d-1496-4f90-b417-318f9adece0d","Seasonal fitness taps into our natural rhythms through the year. Maximize the benefits of the changing weather & adapt your boxing training to crush your goals.",{"id":932,"alt":933,"name":7,"focus":48,"title":933,"filename":934,"copyright":7,"fieldtype":50},4186586,"Seasonal Fitness | Changing Your Boxing Routine Each Season","https://a.storyblok.com/f/115220/2400x990/bb229311fb/seasonal-fitness-changing-your-boxing-routine-each-season.png",[],"why-adopting-a-seasonal-fitness-training-method-works","blogs/why-adopting-a-seasonal-fitness-training-method-works",-3910,[940],"featured",60887917,"a36c1ea7-539b-4ea9-96c6-ffaff6a6507c","2022-04-18T02:04:00.000Z","training/{{story.slug}}",[],["Reactive",947],[948,1151,1325,1671,2085,2325],{"name":949,"created_at":950,"published_at":951,"updated_at":952,"id":953,"uuid":954,"content":955,"slug":1145,"full_slug":1146,"sort_by_date":48,"position":1147,"tag_list":1148,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":1149,"first_published_at":951,"release_id":48,"lang":60,"path":944,"alternates":1150,"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":956,"faqs":957,"title":949,"topic":962,"author":977,"content":978,"category":1126,"schedule":1134,"component":927,"meta_info":1135,"cover_image":1139,"description":1143,"contributors":1144},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[958],{"_uid":959,"answer":960,"question":961,"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":963,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":975,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":964,"component":39,"meta_info":972,"block_image":973,"cover_image":974,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":965,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":970,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":966,"component":118,"meta_info":967,"meta_title":7,"block_image":968,"cover_image":969,"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":714,"content":979},[980,984,989,994,1019,1024,1047,1052,1066,1071,1085,1090,1094,1099,1103,1108,1122],{"type":717,"content":981},[982],{"text":983,"type":721},"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":753,"attrs":985,"content":986},{"level":755},[987],{"text":988,"type":721},"5 Ways to Shake Up Your Cardio",{"type":753,"attrs":990,"content":991},{"level":797},[992],{"text":993,"type":721},"Swimming",{"type":717,"content":995},[996,998,1007,1009,1017],{"text":997,"type":721},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":999,"type":721,"marks":1000},"Flo Master’s",[1001,1005],{"type":726,"attrs":1002},{"href":1003,"uuid":48,"anchor":48,"custom":1004,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1006},"underline",{"text":1008,"type":721}," favorite forms of ",{"text":1010,"type":721,"marks":1011},"active recovery",[1012,1016],{"type":726,"attrs":1013},{"href":1014,"uuid":48,"anchor":48,"custom":1015,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1006},{"text":1018,"type":721}," 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":753,"attrs":1020,"content":1021},{"level":797},[1022],{"text":1023,"type":721},"Tabata Bag Drills",{"type":717,"content":1025},[1026,1028,1036,1038,1045],{"text":1027,"type":721},"One great way to get your anaerobic endurance up is with ",{"text":1029,"type":721,"marks":1030},"Tabata",[1031,1035],{"type":726,"attrs":1032},{"href":1033,"uuid":48,"anchor":48,"custom":1034,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1006},{"text":1037,"type":721}," 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":898,"type":721,"marks":1039},[1040,1044],{"type":726,"attrs":1041},{"href":1042,"uuid":48,"anchor":48,"custom":1043,"target":729,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1006},{"text":1046,"type":721}," 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":753,"attrs":1048,"content":1049},{"level":797},[1050],{"text":1051,"type":721},"Footwork Heavy Sports",{"type":717,"content":1053},[1054,1056,1064],{"text":1055,"type":721},"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":1057,"type":721,"marks":1058},"dancing",[1059,1063],{"type":726,"attrs":1060},{"href":1061,"uuid":48,"anchor":48,"custom":1062,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1006},{"text":1065,"type":721}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":753,"attrs":1067,"content":1068},{"level":797},[1069],{"text":1070,"type":721},"Hiking",{"type":717,"content":1072},[1073,1075,1083],{"text":1074,"type":721},"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":1076,"type":721,"marks":1077},"healthy snacks",[1078,1082],{"type":726,"attrs":1079},{"href":1080,"uuid":48,"anchor":48,"custom":1081,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1006},{"text":1084,"type":721},"! ",{"type":753,"attrs":1086,"content":1087},{"level":797},[1088],{"text":1089,"type":721},"Shadowboxing Punchouts",{"type":717,"content":1091},[1092],{"text":1093,"type":721},"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":753,"attrs":1095,"content":1096},{"level":755},[1097],{"text":1098,"type":721},"Shaking Up Your Cardio",{"type":717,"content":1100},[1101],{"text":1102,"type":721},"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":753,"attrs":1104,"content":1105},{"level":755},[1106],{"text":1107,"type":721},"Train Like a Fighter",{"type":717,"content":1109},[1110,1112,1120],{"text":1111,"type":721},"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":1113,"type":721,"marks":1114},"FightCamp",[1115,1119],{"type":726,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"custom":1118,"target":729,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1006},{"text":1121,"type":721}," 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":717,"content":1123},[1124],{"text":1125,"type":721},"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":1127,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1132,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1128,"component":118,"meta_info":1129,"meta_title":7,"block_image":1130,"cover_image":1131,"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":1136,"title":1137,"plugin":43,"description":1138},"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":1140,"alt":1141,"name":7,"focus":7,"title":1141,"filename":1142,"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,[940],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1152,"created_at":1153,"published_at":1154,"updated_at":1155,"id":1156,"uuid":1157,"content":1158,"slug":1319,"full_slug":1320,"sort_by_date":48,"position":1321,"tag_list":1322,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":1323,"first_published_at":1154,"release_id":48,"lang":60,"path":944,"alternates":1324,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1159,"faqs":1160,"title":1152,"topic":1177,"author":977,"content":1192,"category":1300,"schedule":1308,"component":927,"meta_info":1309,"cover_image":1313,"description":1317,"contributors":1318},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1161,1165,1169,1173],{"_uid":1162,"answer":1163,"question":1164,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1166,"answer":1167,"question":1168,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1170,"answer":1171,"question":1172,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1174,"answer":1175,"question":1176,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1178,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1190,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1179,"component":39,"meta_info":1187,"block_image":1188,"cover_image":1189,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1180,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1185,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1181,"component":118,"meta_info":1182,"meta_title":7,"block_image":1183,"cover_image":1184,"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":714,"content":1193},[1194,1198,1203,1223,1228,1232,1237,1240,1245,1257,1262,1275,1280,1284,1288,1297],{"type":717,"content":1195},[1196],{"text":1197,"type":721},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":753,"attrs":1199,"content":1200},{"level":755},[1201],{"text":1202,"type":721},"Practice, Practice, Practice",{"type":717,"content":1204},[1205,1207,1212,1214,1221],{"text":1206,"type":721},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1208,"type":721,"marks":1209},"always",[1210],{"type":1211},"italic",{"text":1213,"type":721}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1215,"type":721,"marks":1216},"mirror",[1217],{"type":726,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"custom":1220,"target":729,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1222,"type":721}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":753,"attrs":1224,"content":1225},{"level":797},[1226],{"text":1227,"type":721},"Shoulder Touch Drill",{"type":717,"content":1229},[1230],{"text":1231,"type":721},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":753,"attrs":1233,"content":1234},{"level":797},[1235],{"text":1236,"type":721},"Cobra Bag",{"type":717,"content":1238},[1239],{"text":1167,"type":721},{"type":753,"attrs":1241,"content":1242},{"level":797},[1243],{"text":1244,"type":721},"Sparring",{"type":717,"content":1246},[1247,1249,1255],{"text":1248,"type":721},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1244,"type":721,"marks":1250},[1251],{"type":726,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"custom":1254,"target":729,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1256,"type":721}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":753,"attrs":1258,"content":1259},{"level":797},[1260],{"text":1261,"type":721},"“Free flow” mitt work",{"type":717,"content":1263},[1264,1266,1273],{"text":1265,"type":721},"Free flow ",{"text":1267,"type":721,"marks":1268},"mitt work",[1269],{"type":726,"attrs":1270},{"href":1271,"uuid":48,"anchor":48,"custom":1272,"target":729,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1274,"type":721}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":753,"attrs":1276,"content":1277},{"level":797},[1278],{"text":1279,"type":721},"Think Fast",{"type":717,"content":1281},[1282],{"text":1283,"type":721},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":753,"attrs":1285,"content":1286},{"level":755},[1287],{"text":1107,"type":721},{"type":717,"content":1289},[1290,1291,1296],{"text":1111,"type":721},{"text":1113,"type":721,"marks":1292},[1293],{"type":726,"attrs":1294},{"href":1117,"uuid":48,"anchor":48,"custom":1295,"target":729,"linktype":13},{},{"text":1121,"type":721},{"type":717,"content":1298},[1299],{"text":1125,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1302,"component":118,"meta_info":1303,"meta_title":7,"block_image":1304,"cover_image":1305,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1310,"title":1311,"plugin":43,"description":1312},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1314,"alt":1315,"name":7,"focus":7,"title":1315,"filename":1316,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[940],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1326,"created_at":1327,"published_at":1328,"updated_at":1329,"id":1330,"uuid":1331,"content":1332,"slug":1664,"full_slug":1665,"sort_by_date":48,"position":1666,"tag_list":1667,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":1668,"first_published_at":1669,"release_id":48,"lang":60,"path":944,"alternates":1670,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1333,"faqs":1334,"title":1326,"topic":1347,"author":1362,"content":1363,"category":1645,"schedule":1653,"component":927,"meta_info":1654,"cover_image":1658,"description":1662,"contributors":1663},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1335,1339,1343],{"_uid":1336,"answer":1337,"question":1338,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1340,"answer":1341,"question":1342,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1344,"answer":1345,"question":1346,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1348,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1360,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1361,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1349,"component":39,"meta_info":1357,"block_image":1358,"cover_image":1359,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1350,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1355,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1356,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1351,"component":118,"meta_info":1352,"meta_title":7,"block_image":1353,"cover_image":1354,"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":714,"content":1364},[1365,1379,1383,1395,1400,1405,1433,1438,1465,1470,1492,1497,1519,1524,1546,1551,1578,1583,1599,1603,1627,1631,1641],{"type":717,"content":1366},[1367,1369,1377],{"text":1368,"type":721},"Post-workout ",{"text":1370,"type":721,"marks":1371},"stretches",[1372,1376],{"type":726,"attrs":1373},{"href":1374,"uuid":48,"anchor":48,"custom":1375,"target":729,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1006},{"text":1378,"type":721}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":753,"attrs":1380,"content":1381},{"level":755},[1382],{"text":1338,"type":721},{"type":717,"content":1384},[1385,1393],{"text":1386,"type":721,"marks":1387},"Research",[1388,1392],{"type":726,"attrs":1389},{"href":1390,"uuid":48,"anchor":48,"custom":1391,"target":729,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1006},{"text":1394,"type":721}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":753,"attrs":1396,"content":1397},{"level":755},[1398],{"text":1399,"type":721},"7 Stretches to Help You Recover Post-Workout",{"type":753,"attrs":1401,"content":1402},{"level":797},[1403],{"text":1404,"type":721},"Shoulder Flossing",{"type":815,"attrs":1406,"content":1408},{"order":1407},{"order":817},[1409,1415,1421,1427],{"type":820,"content":1410},[1411],{"type":717,"content":1412},[1413],{"text":1414,"type":721},"Start in a standing position.",{"type":820,"content":1416},[1417],{"type":717,"content":1418},[1419],{"text":1420,"type":721},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":820,"content":1422},[1423],{"type":717,"content":1424},[1425],{"text":1426,"type":721},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":820,"content":1428},[1429],{"type":717,"content":1430},[1431],{"text":1432,"type":721},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":753,"attrs":1434,"content":1435},{"level":797},[1436],{"text":1437,"type":721},"World's Greatest Stretch ",{"type":815,"attrs":1439,"content":1440},{"order":817},[1441,1447,1453,1459],{"type":820,"content":1442},[1443],{"type":717,"content":1444},[1445],{"text":1446,"type":721},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":820,"content":1448},[1449],{"type":717,"content":1450},[1451],{"text":1452,"type":721},"Next to the left hand, raise the left hand to the sky. ",{"type":820,"content":1454},[1455],{"type":717,"content":1456},[1457],{"text":1458,"type":721},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":820,"content":1460},[1461],{"type":717,"content":1462},[1463],{"text":1464,"type":721},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":753,"attrs":1466,"content":1467},{"level":797},[1468],{"text":1469,"type":721},"Kneeling Quad/Hip Flexor Stretch",{"type":815,"attrs":1471,"content":1473},{"order":1472},{"order":817},[1474,1480,1486],{"type":820,"content":1475},[1476],{"type":717,"content":1477},[1478],{"text":1479,"type":721},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":820,"content":1481},[1482],{"type":717,"content":1483},[1484],{"text":1485,"type":721},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":820,"content":1487},[1488],{"type":717,"content":1489},[1490],{"text":1491,"type":721},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":753,"attrs":1493,"content":1494},{"level":797},[1495],{"text":1496,"type":721},"Cat/Cow",{"type":815,"attrs":1498,"content":1500},{"order":1499},{"order":817},[1501,1507,1513],{"type":820,"content":1502},[1503],{"type":717,"content":1504},[1505],{"text":1506,"type":721},"Start on all fours, neutral spine. ",{"type":820,"content":1508},[1509],{"type":717,"content":1510},[1511],{"text":1512,"type":721},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":820,"content":1514},[1515],{"type":717,"content":1516},[1517],{"text":1518,"type":721},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":753,"attrs":1520,"content":1521},{"level":797},[1522],{"text":1523,"type":721},"Thread the Needle",{"type":815,"attrs":1525,"content":1527},{"order":1526},{"order":817},[1528,1534,1540],{"type":820,"content":1529},[1530],{"type":717,"content":1531},[1532],{"text":1533,"type":721},"Start on all fours. ",{"type":820,"content":1535},[1536],{"type":717,"content":1537},[1538],{"text":1539,"type":721},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":820,"content":1541},[1542],{"type":717,"content":1543},[1544],{"text":1545,"type":721},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":753,"attrs":1547,"content":1548},{"level":797},[1549],{"text":1550,"type":721},"Thread the Needle With a Twist ",{"type":815,"attrs":1552,"content":1554},{"order":1553},{"order":817},[1555,1560,1566,1572],{"type":820,"content":1556},[1557],{"type":717,"content":1558},[1559],{"text":1533,"type":721},{"type":820,"content":1561},[1562],{"type":717,"content":1563},[1564],{"text":1565,"type":721},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":820,"content":1567},[1568],{"type":717,"content":1569},[1570],{"text":1571,"type":721},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":820,"content":1573},[1574],{"type":717,"content":1575},[1576],{"text":1577,"type":721},"Return to the starting position.",{"type":753,"attrs":1579,"content":1580},{"level":797},[1581],{"text":1582,"type":721},"Scorpion Stretch (Prone) ",{"type":815,"attrs":1584,"content":1586},{"order":1585},{"order":817},[1587,1593],{"type":820,"content":1588},[1589],{"type":717,"content":1590},[1591],{"text":1592,"type":721},"Begin lying down, arms out in T. ",{"type":820,"content":1594},[1595],{"type":717,"content":1596},[1597],{"text":1598,"type":721},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":753,"attrs":1600,"content":1601},{"level":755},[1602],{"text":1346,"type":721},{"type":717,"content":1604},[1605,1607,1615,1617,1625],{"text":1606,"type":721},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1608,"type":721,"marks":1609},"range of motion improvements",[1610,1614],{"type":726,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"custom":1613,"target":729,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1006},{"text":1616,"type":721},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1618,"type":721,"marks":1619},"Studies",[1620,1624],{"type":726,"attrs":1621},{"href":1622,"uuid":48,"anchor":48,"custom":1623,"target":729,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1006},{"text":1626,"type":721}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":753,"attrs":1628,"content":1629},{"level":755},[1630],{"text":1107,"type":721},{"type":717,"content":1632},[1633,1634,1640],{"text":1111,"type":721},{"text":1113,"type":721,"marks":1635},[1636,1639],{"type":726,"attrs":1637},{"href":1117,"uuid":48,"anchor":48,"custom":1638,"target":729,"linktype":13},{},{"type":1006},{"text":1121,"type":721},{"type":717,"content":1642},[1643],{"text":1644,"type":721},"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":1646,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1651,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1652,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1647,"component":118,"meta_info":1648,"meta_title":7,"block_image":1649,"cover_image":1650,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1655,"title":1656,"plugin":43,"description":1657},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1659,"alt":1660,"name":7,"focus":7,"title":1660,"filename":1661,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[940],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1672,"created_at":1673,"published_at":1674,"updated_at":1675,"id":1676,"uuid":1677,"content":1678,"slug":2078,"full_slug":2079,"sort_by_date":48,"position":2080,"tag_list":2081,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":2082,"first_published_at":2083,"release_id":48,"lang":60,"path":944,"alternates":2084,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1679,"faqs":1680,"title":1672,"topic":1685,"author":1700,"content":1701,"category":2060,"schedule":1308,"component":927,"meta_info":2068,"cover_image":2072,"description":2076,"contributors":2077},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1681],{"_uid":1682,"answer":1683,"question":1684,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1686,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1698,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1687,"component":39,"meta_info":1695,"block_image":1696,"cover_image":1697,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1688,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1693,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1689,"component":118,"meta_info":1690,"meta_title":7,"block_image":1691,"cover_image":1692,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":714,"content":1702},[1703,1707,1711,1715,1728,1761,1765,1770,1774,1778,1783,1787,1807,1812,1816,1842,1846,1851,1855,1875,1880,1884,1904,1909,1913,1943,1948,1951,1971,1976,1980,2000,2005,2009,2029,2042,2047,2057],{"type":717,"content":1704},[1705],{"text":1706,"type":721},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":717,"content":1708},[1709],{"text":1710,"type":721},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":717,"content":1712},[1713],{"text":1714,"type":721},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":717,"content":1716},[1717,1719,1726],{"text":1718,"type":721},"With consistent resistance training and ",{"text":1720,"type":721,"marks":1721},"healthy nutrition",[1722],{"type":726,"attrs":1723},{"href":1724,"uuid":48,"anchor":48,"custom":1725,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1727,"type":721},", women can develop strong arm muscles that will empower you to:",{"type":1729,"content":1730},"bullet_list",[1731,1737,1743,1749,1755],{"type":820,"content":1732},[1733],{"type":717,"content":1734},[1735],{"text":1736,"type":721},"Throw a solid punch",{"type":820,"content":1738},[1739],{"type":717,"content":1740},[1741],{"text":1742,"type":721},"Carry your kids or fur babies",{"type":820,"content":1744},[1745],{"type":717,"content":1746},[1747],{"text":1748,"type":721},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":820,"content":1750},[1751],{"type":717,"content":1752},[1753],{"text":1754,"type":721},"Feel confident in every tank top and sleeveless dress",{"type":820,"content":1756},[1757],{"type":717,"content":1758},[1759],{"text":1760,"type":721},"Haul all those bags from the car to the house in one trip ",{"type":717,"content":1762},[1763],{"text":1764,"type":721},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":753,"attrs":1766,"content":1767},{"level":755},[1768],{"text":1769,"type":721},"Arm Exercises for Women",{"type":717,"content":1771},[1772],{"text":1773,"type":721},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":717,"content":1775},[1776],{"text":1777,"type":721},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":753,"attrs":1779,"content":1780},{"level":797},[1781],{"text":1782,"type":721},"1. Plank With Bicep Curl",{"type":717,"content":1784},[1785],{"text":1786,"type":721},"Target Muscles: Biceps & Core",{"type":1729,"content":1788},[1789,1795,1801],{"type":820,"content":1790},[1791],{"type":717,"content":1792},[1793],{"text":1794,"type":721},"Begin in plank position, holding two dumbbells on the floor",{"type":820,"content":1796},[1797],{"type":717,"content":1798},[1799],{"text":1800,"type":721},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":820,"content":1802},[1803],{"type":717,"content":1804},[1805],{"text":1806,"type":721},"Maintain plank position and repeat with the other arm",{"type":753,"attrs":1808,"content":1809},{"level":797},[1810],{"text":1811,"type":721},"2. Overhead Tricep Extension",{"type":717,"content":1813},[1814],{"text":1815,"type":721},"Target Muscles: Triceps",{"type":1729,"content":1817},[1818,1824,1830,1836],{"type":820,"content":1819},[1820],{"type":717,"content":1821},[1822],{"text":1823,"type":721},"Hold the weight overhead with both hands",{"type":820,"content":1825},[1826],{"type":717,"content":1827},[1828],{"text":1829,"type":721},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":820,"content":1831},[1832],{"type":717,"content":1833},[1834],{"text":1835,"type":721},"Straighten your elbows and extend the weight overhead",{"type":820,"content":1837},[1838],{"type":717,"content":1839},[1840],{"text":1841,"type":721},"Hold the fully extended position for a moment, then repeat slowly",{"type":717,"content":1843},[1844],{"text":1845,"type":721},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":753,"attrs":1847,"content":1848},{"level":797},[1849],{"text":1850,"type":721},"3. Upright Row ",{"type":717,"content":1852},[1853],{"text":1854,"type":721},"Target Muscles: Traps & Deltoids",{"type":1729,"content":1856},[1857,1863,1869],{"type":820,"content":1858},[1859],{"type":717,"content":1860},[1861],{"text":1862,"type":721},"Begin standing with your feet hip-width apart",{"type":820,"content":1864},[1865],{"type":717,"content":1866},[1867],{"text":1868,"type":721},"Lift your barbell or dumbbells straight up toward your chin",{"type":820,"content":1870},[1871],{"type":717,"content":1872},[1873],{"text":1874,"type":721},"Pause at the top of the lift, lower, and repeat",{"type":753,"attrs":1876,"content":1877},{"level":797},[1878],{"text":1879,"type":721},"4. Lateral Arm Raise",{"type":717,"content":1881},[1882],{"text":1883,"type":721},"Target Muscles: Triceps & Shoulders",{"type":1729,"content":1885},[1886,1892,1898],{"type":820,"content":1887},[1888],{"type":717,"content":1889},[1890],{"text":1891,"type":721},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":820,"content":1893},[1894],{"type":717,"content":1895},[1896],{"text":1897,"type":721},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":820,"content":1899},[1900],{"type":717,"content":1901},[1902],{"text":1903,"type":721},"Lower and repeat",{"type":753,"attrs":1905,"content":1906},{"level":797},[1907],{"text":1908,"type":721},"5. Dumbbell Bench Press",{"type":717,"content":1910},[1911],{"text":1912,"type":721},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1729,"content":1914},[1915,1921,1927,1937],{"type":820,"content":1916},[1917],{"type":717,"content":1918},[1919],{"text":1920,"type":721},"Begin laying on a bench with your feet flat on the floor",{"type":820,"content":1922},[1923],{"type":717,"content":1924},[1925],{"text":1926,"type":721},"Lift the dumbbells to chest height, with your hands facing forward",{"type":820,"content":1928},[1929],{"type":717,"content":1930},[1931,1933],{"text":1932,"type":721},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1934,"type":721,"marks":1935},"(don’t let the dumbbells touch)",[1936],{"type":1211},{"type":820,"content":1938},[1939],{"type":717,"content":1940},[1941],{"text":1942,"type":721},"Lower your arms and repeat",{"type":753,"attrs":1944,"content":1945},{"level":797},[1946],{"text":1947,"type":721},"6. Tricep Dips",{"type":717,"content":1949},[1950],{"text":1815,"type":721},{"type":1729,"content":1952},[1953,1959,1965],{"type":820,"content":1954},[1955],{"type":717,"content":1956},[1957],{"text":1958,"type":721},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":820,"content":1960},[1961],{"type":717,"content":1962},[1963],{"text":1964,"type":721},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":820,"content":1966},[1967],{"type":717,"content":1968},[1969],{"text":1970,"type":721},"Push yourself back up until your arms are almost straight, and repeat",{"type":753,"attrs":1972,"content":1973},{"level":797},[1974],{"text":1975,"type":721},"7. Decline Push-Up",{"type":717,"content":1977},[1978],{"text":1979,"type":721},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1729,"content":1981},[1982,1988,1994],{"type":820,"content":1983},[1984],{"type":717,"content":1985},[1986],{"text":1987,"type":721},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":820,"content":1989},[1990],{"type":717,"content":1991},[1992],{"text":1993,"type":721},"Brace your core and glutes, and lower yourself down into a push-up",{"type":820,"content":1995},[1996],{"type":717,"content":1997},[1998],{"text":1999,"type":721},"Extend your elbows to push yourself up, and repeat",{"type":753,"attrs":2001,"content":2002},{"level":797},[2003],{"text":2004,"type":721},"8. Diamond Push-Up",{"type":717,"content":2006},[2007],{"text":2008,"type":721},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1729,"content":2010},[2011,2017,2023],{"type":820,"content":2012},[2013],{"type":717,"content":2014},[2015],{"text":2016,"type":721},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":820,"content":2018},[2019],{"type":717,"content":2020},[2021],{"text":2022,"type":721},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":820,"content":2024},[2025],{"type":717,"content":2026},[2027],{"text":2028,"type":721},"Push yourself back up and repeat",{"type":717,"content":2030},[2031,2033,2040],{"text":2032,"type":721},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2034,"type":721,"marks":2035},"FightCamp Community",[2036],{"type":726,"attrs":2037},{"href":2038,"uuid":48,"anchor":48,"custom":2039,"target":729,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2041,"type":721}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":753,"attrs":2043,"content":2044},{"level":755},[2045],{"text":2046,"type":721},"Train Like a Woman",{"type":717,"content":2048},[2049,2050,2055],{"text":1111,"type":721},{"text":1113,"type":721,"marks":2051},[2052],{"type":726,"attrs":2053},{"href":1117,"uuid":48,"anchor":48,"custom":2054,"target":729,"linktype":13},{},{"text":2056,"type":721}," 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":717,"content":2058},[2059],{"text":1125,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2061,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2066,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2062,"component":118,"meta_info":2063,"meta_title":7,"block_image":2064,"cover_image":2065,"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":2069,"title":2070,"plugin":43,"description":2071},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2073,"alt":2074,"name":7,"focus":7,"title":2074,"filename":2075,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[940],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2086,"created_at":2087,"published_at":2088,"updated_at":2089,"id":2090,"uuid":2091,"content":2092,"slug":2318,"full_slug":2319,"sort_by_date":48,"position":2320,"tag_list":2321,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":2322,"first_published_at":2323,"release_id":48,"lang":60,"path":944,"alternates":2324,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2093,"faqs":2094,"title":2086,"topic":2115,"author":2130,"content":2131,"category":2302,"schedule":2310,"component":927,"meta_info":2311,"cover_image":2314,"description":2313,"contributors":2317},"d9342cbc-2f33-448b-95cb-d9141a391216",[2095,2099,2103,2107,2111],{"_uid":2096,"answer":2097,"question":2098,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2100,"answer":2101,"question":2102,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2104,"answer":2105,"question":2106,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2108,"answer":2109,"question":2110,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2112,"answer":2113,"question":2114,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2116,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2128,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2129,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2117,"component":39,"meta_info":2125,"block_image":2126,"cover_image":2127,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2118,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2123,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2119,"component":118,"meta_info":2120,"meta_title":7,"block_image":2121,"cover_image":2122,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":714,"content":2132},[2133,2146,2150,2163,2167,2171,2183,2187,2191,2195,2212,2216,2220,2224,2240,2244,2249,2262,2266,2276,2288,2292],{"type":717,"content":2134},[2135,2137,2144],{"text":2136,"type":721},"FightCamp Trainer ",{"text":2138,"type":721,"marks":2139},"Coach PJ",[2140],{"type":726,"attrs":2141},{"href":2142,"uuid":48,"anchor":48,"custom":2143,"target":729,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2145,"type":721}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":717,"content":2147},[2148],{"text":2149,"type":721},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":761,"attrs":2151},{"id":2152,"body":2153},"d975e679-f879-4a04-b019-c5eb66b48e99",[2154],{"_uid":2155,"link":2156,"image":2158,"title":2160,"component":2162},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2157,"linktype":13,"fieldtype":14,"cached_url":2157},"https://youtu.be/G-4nuJefUcE",{"id":2159,"alt":2160,"name":7,"focus":48,"title":2160,"filename":2161,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":753,"attrs":2164,"content":2165},{"level":755},[2166],{"text":2098,"type":721},{"type":717,"content":2168},[2169],{"text":2170,"type":721},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":761,"attrs":2172},{"id":2173,"body":2174},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2175],{"url":2176,"_uid":2177,"image":2178,"component":773,"copyright_details":2182},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2179,"alt":2180,"name":7,"focus":48,"title":2180,"filename":2181,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":717,"content":2184},[2185],{"text":2186,"type":721},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":753,"attrs":2188,"content":2189},{"level":755},[2190],{"text":2102,"type":721},{"type":717,"content":2192},[2193],{"text":2194,"type":721},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":761,"attrs":2196},{"id":2173,"body":2197},[2198],{"url":2199,"_uid":2200,"image":2201,"component":773,"copyright_details":2205},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2202,"alt":2203,"name":7,"focus":48,"title":2203,"filename":2204,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2206],{"_uid":2207,"link":2208,"title":2210,"component":2211},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2209,"linktype":13,"fieldtype":14,"cached_url":2209},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":717,"content":2213},[2214],{"text":2215,"type":721},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":753,"attrs":2217,"content":2218},{"level":755},[2219],{"text":2106,"type":721},{"type":717,"content":2221},[2222],{"text":2223,"type":721},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":761,"attrs":2225},{"id":2173,"body":2226},[2227],{"url":2228,"_uid":2229,"image":2230,"component":773,"copyright_details":2234},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2231,"alt":2232,"name":7,"focus":48,"title":2232,"filename":2233,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2235],{"_uid":2236,"link":2237,"title":2239,"component":2211},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2238,"linktype":13,"fieldtype":14,"cached_url":2238},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":717,"content":2241},[2242],{"text":2243,"type":721},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":753,"attrs":2245,"content":2246},{"level":755},[2247],{"text":2248,"type":721},"Levels & Abilities",{"type":717,"content":2250},[2251,2253,2260],{"text":2252,"type":721},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2254,"type":721,"marks":2255},"sweet science",[2256],{"type":726,"attrs":2257},{"href":2258,"uuid":48,"anchor":48,"custom":2259,"target":729,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2261,"type":721},". ",{"type":753,"attrs":2263,"content":2264},{"level":755},[2265],{"text":2114,"type":721},{"type":761,"attrs":2267},{"id":2173,"body":2268},[2269],{"url":2270,"_uid":2271,"image":2272,"component":773,"copyright_details":2275},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2273,"alt":2180,"name":7,"focus":48,"title":2180,"filename":2274,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":717,"content":2277},[2278,2280,2286],{"text":2279,"type":721},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2281,"type":721,"marks":2282},"FightCamp app",[2283],{"type":726,"attrs":2284},{"href":902,"uuid":48,"anchor":48,"custom":2285,"target":729,"linktype":13},{},{"text":2287,"type":721},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":753,"attrs":2289,"content":2290},{"level":755},[2291],{"text":1107,"type":721},{"type":717,"content":2293},[2294,2295,2300],{"text":1111,"type":721},{"text":1113,"type":721,"marks":2296},[2297],{"type":726,"attrs":2298},{"href":1117,"uuid":48,"anchor":48,"custom":2299,"target":729,"linktype":13},{},{"text":2301,"type":721}," 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":2303,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2308,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2309,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2304,"component":118,"meta_info":2305,"meta_title":7,"block_image":2306,"cover_image":2307,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2312,"title":2086,"plugin":43,"description":2313},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2315,"alt":2086,"name":7,"focus":48,"title":2086,"filename":2316,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[940],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2326,"created_at":2327,"published_at":2328,"updated_at":2329,"id":2330,"uuid":2331,"content":2332,"slug":2730,"full_slug":2731,"sort_by_date":48,"position":2732,"tag_list":2733,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":2734,"first_published_at":2328,"release_id":48,"lang":60,"path":944,"alternates":2735,"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":2333,"faqs":2334,"title":2326,"topic":2343,"author":2358,"content":2359,"category":2711,"schedule":2719,"component":927,"meta_info":2720,"cover_image":2724,"description":2728,"contributors":2729},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2335,2339],{"_uid":2336,"answer":2337,"question":2338,"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":2340,"answer":2341,"question":2342,"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":2344,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2356,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2345,"component":39,"meta_info":2353,"block_image":2354,"cover_image":2355,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2346,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2351,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2352,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2347,"component":118,"meta_info":2348,"meta_title":7,"block_image":2349,"cover_image":2350,"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":714,"content":2360},[2361,2366,2380,2394,2399,2403,2408,2412,2450,2454,2459,2463,2467,2472,2476,2481,2495,2499,2519,2524,2528,2532,2590,2595,2599,2603,2629,2642,2647,2651,2655,2681,2685,2690,2694,2698,2708],{"type":753,"attrs":2362,"content":2363},{"level":755},[2364],{"text":2365,"type":721},"How to Stay Motivated to Work Out",{"type":717,"content":2367},[2368,2370,2378],{"text":2369,"type":721},"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":2371,"type":721,"marks":2372},"New Year’s Resolutions",[2373,2377],{"type":726,"attrs":2374},{"href":2375,"uuid":48,"anchor":48,"custom":2376,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1006},{"text":2379,"type":721},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":717,"content":2381},[2382,2384,2392],{"text":2383,"type":721},"But what happens if you're looking for motivation to work out in the ",{"text":2385,"type":721,"marks":2386},"middle of summer",[2387,2391],{"type":726,"attrs":2388},{"href":2389,"uuid":48,"anchor":48,"custom":2390,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1006},{"text":2393,"type":721}," 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":753,"attrs":2395,"content":2396},{"level":755},[2397],{"text":2398,"type":721},"Motivation vs. Determination",{"type":717,"content":2400},[2401],{"text":2402,"type":721},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":753,"attrs":2404,"content":2405},{"level":797},[2406],{"text":2407,"type":721},"Motivation",{"type":717,"content":2409},[2410],{"text":2411,"type":721},"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":1729,"content":2413},[2414,2420,2426,2432,2438,2444],{"type":820,"content":2415},[2416],{"type":717,"content":2417},[2418],{"text":2419,"type":721},"Movies",{"type":820,"content":2421},[2422],{"type":717,"content":2423},[2424],{"text":2425,"type":721},"Books",{"type":820,"content":2427},[2428],{"type":717,"content":2429},[2430],{"text":2431,"type":721},"Quotes",{"type":820,"content":2433},[2434],{"type":717,"content":2435},[2436],{"text":2437,"type":721},"Speeches",{"type":820,"content":2439},[2440],{"type":717,"content":2441},[2442],{"text":2443,"type":721},"Social media posts",{"type":820,"content":2445},[2446],{"type":717,"content":2447},[2448],{"text":2449,"type":721},"Success stories",{"type":717,"content":2451},[2452],{"text":2453,"type":721},"These are things that essentially make you want to start something, like a workout.",{"type":753,"attrs":2455,"content":2456},{"level":797},[2457],{"text":2458,"type":721},"Determination",{"type":717,"content":2460},[2461],{"text":2462,"type":721},"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":717,"content":2464},[2465],{"text":2466,"type":721},"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":753,"attrs":2468,"content":2469},{"level":755},[2470],{"text":2471,"type":721},"Finding That Drive",{"type":717,"content":2473},[2474],{"text":2475,"type":721},"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":753,"attrs":2477,"content":2478},{"level":797},[2479],{"text":2480,"type":721},"Working Out at Home",{"type":717,"content":2482},[2483,2485,2493],{"text":2484,"type":721},"The wonderful thing about ",{"text":2486,"type":721,"marks":2487},"working out from home",[2488,2492],{"type":726,"attrs":2489},{"href":2490,"uuid":48,"anchor":48,"custom":2491,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1006},{"text":2494,"type":721}," 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":717,"content":2496},[2497],{"text":2498,"type":721},"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":1729,"content":2500},[2501,2507,2513],{"type":820,"content":2502},[2503],{"type":717,"content":2504},[2505],{"text":2506,"type":721},"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":820,"content":2508},[2509],{"type":717,"content":2510},[2511],{"text":2512,"type":721},"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":820,"content":2514},[2515],{"type":717,"content":2516},[2517],{"text":2518,"type":721},"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":753,"attrs":2520,"content":2521},{"level":797},[2522],{"text":2523,"type":721},"Staying Committed to Exercising Daily",{"type":717,"content":2525},[2526],{"text":2527,"type":721},"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":717,"content":2529},[2530],{"text":2531,"type":721},"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":1729,"content":2533},[2534,2540,2546,2552,2564,2578],{"type":820,"content":2535},[2536],{"type":717,"content":2537},[2538],{"text":2539,"type":721},"Outdoor walks/hikes in nature",{"type":820,"content":2541},[2542],{"type":717,"content":2543},[2544],{"text":2545,"type":721},"Easy pace swims",{"type":820,"content":2547},[2548],{"type":717,"content":2549},[2550],{"text":2551,"type":721},"Sauna sessions",{"type":820,"content":2553},[2554],{"type":717,"content":2555},[2556],{"text":2557,"type":721,"marks":2558},"Low-intensity yoga",[2559,2563],{"type":726,"attrs":2560},{"href":2561,"uuid":48,"anchor":48,"custom":2562,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1006},{"type":820,"content":2565},[2566],{"type":717,"content":2567},[2568,2576],{"text":2569,"type":721,"marks":2570},"Mobility work",[2571,2575],{"type":726,"attrs":2572},{"href":2573,"uuid":48,"anchor":48,"custom":2574,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1006},{"text":2577,"type":721}," ",{"type":820,"content":2579},[2580],{"type":717,"content":2581},[2582],{"text":2583,"type":721,"marks":2584},"Stretching",[2585,2589],{"type":726,"attrs":2586},{"href":2587,"uuid":48,"anchor":48,"custom":2588,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1006},{"type":753,"attrs":2591,"content":2592},{"level":797},[2593],{"text":2594,"type":721},"Morning Workouts Before Starting the Day",{"type":717,"content":2596},[2597],{"text":2598,"type":721},"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":717,"content":2600},[2601],{"text":2602,"type":721},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1729,"content":2604},[2605,2611,2617,2623],{"type":820,"content":2606},[2607],{"type":717,"content":2608},[2609],{"text":2610,"type":721},"Turning off electronics the last hour",{"type":820,"content":2612},[2613],{"type":717,"content":2614},[2615],{"text":2616,"type":721},"Sleeping in a blacked-out environment",{"type":820,"content":2618},[2619],{"type":717,"content":2620},[2621],{"text":2622,"type":721},"Getting to bed at the same time each night",{"type":820,"content":2624},[2625],{"type":717,"content":2626},[2627],{"text":2628,"type":721},"Set out your workout clothes the night before",{"type":717,"content":2630},[2631,2633,2641],{"text":2632,"type":721},"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":2634,"type":721,"marks":2635},"H.I.I.T. session",[2636,2640],{"type":726,"attrs":2637},{"href":2638,"uuid":48,"anchor":48,"custom":2639,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1006},{"text":853,"type":721},{"type":753,"attrs":2643,"content":2644},{"level":797},[2645],{"text":2646,"type":721},"End-of-Day Workouts",{"type":717,"content":2648},[2649],{"text":2650,"type":721},"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":717,"content":2652},[2653],{"text":2654,"type":721},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1729,"content":2656},[2657,2669,2675],{"type":820,"content":2658},[2659],{"type":717,"content":2660},[2661,2663,2667],{"text":2662,"type":721},"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":2664,"type":721,"marks":2665},"“why” ",[2666],{"type":1211},{"text":2668,"type":721},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":820,"content":2670},[2671],{"type":717,"content":2672},[2673],{"text":2674,"type":721},"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":820,"content":2676},[2677],{"type":717,"content":2678},[2679],{"text":2680,"type":721},"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":717,"content":2682},[2683],{"text":2684,"type":721},"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":753,"attrs":2686,"content":2687},{"level":755},[2688],{"text":2689,"type":721},"Plan Then Execute",{"type":717,"content":2691},[2692],{"text":2693,"type":721},"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":753,"attrs":2695,"content":2696},{"level":755},[2697],{"text":1107,"type":721},{"type":717,"content":2699},[2700,2701,2707],{"text":1111,"type":721},{"text":1113,"type":721,"marks":2702},[2703,2706],{"type":726,"attrs":2704},{"href":1117,"uuid":48,"anchor":48,"custom":2705,"target":729,"linktype":13},{},{"type":1006},{"text":2056,"type":721},{"type":717,"content":2709},[2710],{"text":1125,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2712,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2717,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2718,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2713,"component":118,"meta_info":2714,"meta_title":7,"block_image":2715,"cover_image":2716,"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":2721,"title":2722,"plugin":43,"description":2723},"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":2725,"alt":2726,"name":7,"focus":7,"title":2726,"filename":2727,"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,[940],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":927,"created_at":2737,"published_at":2738,"updated_at":2739,"id":2740,"uuid":2741,"content":2742,"slug":927,"full_slug":2763,"sort_by_date":48,"position":446,"tag_list":2764,"is_startpage":9,"parent_id":2765,"meta_data":48,"group_id":2766,"first_published_at":2767,"release_id":48,"lang":60,"path":7,"alternates":2768,"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":2743,"component":2744,"meta_info":2745,"custom_content_list":2747},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2746,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2748,2753,2758],{"_uid":2749,"label":2750,"value":2751,"dev_id":2752,"component":721},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2754,"label":2755,"value":2756,"dev_id":2757,"component":721},"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":2759,"label":2760,"value":2761,"dev_id":2762,"component":721},"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",[],1785892873672]