Staying Active During the Winter

Sticking to an exercise regimen or fitness plan is much easier when the weather is nice and you can hit the road or trails to run and bike. However, in the winter, it gets a lot more difficult. You have to be a lot more dedicated and get creative to keep it up. These strategies will keep you moving through the winter:

Strength Training

Being stuck inside isn't an excuse to skip your strength training, nor is being squeezed in a small space. You don't need oversized exercise equipment to build muscle over the winter - you can make use of free weights to effectively work on your strength. If you are in a one bedroom apartment or dorm room, you can still do bodyweight exercises to burn calories and strength train.

House Work

Most people wait until spring to do a big round of cleaning or tackle home projects like refinishing a piece of furniture or redecorating a room. While you're stuck inside during the winter, why not cross a few of those off the list so you can have more fun when it gets warmer? Surprisingly, you can actually burn a lot of calories working on home projects! Exercising and improving your home? Now that's a win-win!

Kinect

The Xbox Kinect is a great way to stay active because there is a wide array of fitness games that make working out fun. The Kinect can also turn working out into a social activity. Friends and family members can join you and square off in games that pit your agility and endurance against each other in head to head battles. And when you're not working out, you can enjoy other interactive games for fun.

Cross Country Skiing, Snowshoeing or Fat Biking

If you really feel like you need to get out of the house to work out but don't necessarily want to drive in the snow to a nearby ice rink, ski slope or other winter fitness destination, you can always invest in equipment to workout on your own street or in your own yard. Cross country skis, snowshoes or a fat bike will let you workout right from your front steps. Each of these pieces of equipment can be used on un-groomed paths to add a sense of adventurous fun to your workout.

No matter how you choose to get moving this winter, stick with it. Your body will thank you for it in the spring!

Have any suggestions or secret tricks in your workout arsenal that you want to share? Tell us in the comments below!

Top Ninja Holiday Gifts

Looking for a gift for the ninja in your life? Look no further! These gifts will delight both amateur and pro ninja warriors:

Gym Membership

Your ninja probably already has a gym membership, so paying for a few months is a thoughtful gift that he/she is sure to love. If your ninja doesn't have a gym membership yet, look for one that offers classes and other perks for members.

Bonus: Many gyms run membership specials over the holidays, so you can usually get a great deal on a new membership.

Fitness Wristband

Wearable technology is all the rage right now, and for good reason! Fitness tracking bands are a convenient way to track all of your daily exercise - helping your ninja to set and achieve even more fitness goals.

Bonus: These fitness bands look really cool, so this gift will bring the "wow factor."

Kettlebells

Kettlebell workouts are a great way to build strength and they can be modified for all fitness levels. Professional grade kettlebells are most cost effective than other weights as well. Look for a good all-purpose kettlebell set to let your ninja progress in his/her workout.

Bonus: Many online retailers offer free shipping during the holidays, which is a huge money saver when you are having a gift this heavy shipped!

Home Improvement Gift Cards

If your ninja has been thinking about building his/her own training obstacles or American Ninja Warrior mini course, a gift card to Lowe's, Home Depot or another home improvement store will help out significantly. It's not cheap to create quality ninja training obstacles, but there is no substitute for realistic practice when it comes to training.

Bonus: They can pick out exactly what they need!

Airline Miles

If your ninja loves the American Ninja Warrior TV show, you can buy him/her an airline gift card or donate some miles so that they can fly to Vegas for the finals. Giving your ninja the chance to see Mt. Midoriyama is a really special experience that he/she will never forget!

Bonus: You know no one else will get them this!

Wearable Technology for Ninjas

Wearable fitness technology is hotter than ever right now and will probably be on the wish list of many people this holiday season. PC Magazine did a review of the most popular wearable technology bands and compared the various features of each. They then ranked the fitness wrist bands that they reviewed. Here's what they found:

1. Fitbit Flex
   Price: $99.99
   Pros: Excellent battery life. Accurate. Comfortable, light, stylish. Includes silent vibrating alarm. Interchangeable bands available in several colors. Bluetooth and NFC-enabled wireless syncing to smartphones. Great Web experience.
   Cons: Limited display of information on device. No altimeter.
2. Jawbone UP24
   Price: $149.99
   Pros: Thin, sleek, comfortable activity tracker. Measures deep sleep and light sleep. Connects with many other apps for sports, health, and calorie-counting. Beautiful app.
   Cons: Requires a smartphone. Sleep mode not automatic. Very basic calorie-counting features. Ends of band don't sit flat. No display. No altimeter. A bit pricey.
3. Runtastic Orbit
   Price: $119.99
   Pros: Measures steps, distance, calories burned, and sleep. Excellent display. Waterproof. Includes two wristbands and one clip case. Apps available on Android and iOS.
   Cons: No food-logging or calorie-counting component (though integration with MyFitnessPal is planned for a future update). No stair tracking. App doesn't track weight. Heart-rate monitoring isn't supported. Requires a smartphone.
4. Garmin Vivofit
   Price: $99.99
   Pros: Comfortable wrist-worn activity tracker. Monitors steps, distance, sleep, calories burned. Syncs to computer via USB ANT+ stick and Bluetooth Smart-enabled phones.
   Cons: Not particularly stylish. Doesn't count stairs climbed. No natively supported activities other than walking and running. Must actively enable sleep mode.
5. Nike+ FuelBand SE
   Price: $99.00
   Pros: Sporty, sturdy, and comfortable design. Displays time, steps, calories burned, and "fuel" on band. Wirelessly syncs over Bluetooth. Neat group features. Lets you isolate and name special activities. For iOS and Android.
   Cons: Slightly pricey. Doesn't track distance, stairs climbed, heart rate, skin temperature, or sleep. No auto-detection for specific activities. "Fuel" is murky in meaning. Mobile app exhibited some bugs.

No matter what kind of fitness band you choose, get active and stay active year-round!

Ninja Warrior - Clash of the Americas... It Could Be Great!

American Ninja Warrior was developed in the US as a spinoff of the Japanese sports show competition, Sasuke. Once ANW became a hit, NBC decided to rollout a special "USA versus Japan" edition to pit America's best athletes versus Japan's best athletes in homage to the show's roots.

American Ninja Warrior: USA vs Japan was such a hit that last year NBC débuted a new competition - "USA versus The World." In this competition, teams from the US, Japan and a special new team from Europe competed for the title. It was a drama-filled epic battle that brought American competitors to the final stage of Mt. Midoriyama. With the incredible excitement that USA vs The World brought to viewers, that left us wondering... what's next?

We have a great idea - "Ninja Warrior - Clash of the Americas." In this special ANW edition, the best athletes from the US would go against South and Central American athletes. Here's why it could be great:

• Soccer Stars
  South America is world-renown for having some of the world's top soccer stars. With soccer being so central to the culture in South America, you can bet that there would be crowds of top-flight amateur and pro athletes lining up to run the course. The whole-body physical demands of soccer will likely produce highly competitive contestants.
  
• Expert Hikers and Climbers
  South America has some incredibly tall mountains and challenging terrain to challenge expert hikers and climbers. Between towering peaks in The Andes and the steep cliffs of Machu Picchu, South American outdoor enthusiasts have a world-class natural playground to hone their skills. This makes them very dangerous competitors because of how important grip strength and endurance are to the American Ninja Warrior course.
  
• Extreme Water Enthusiasts
  Almost all of the Central and South American countries have coastlines, but it's not all sandy beaches. In fact, some of the South American coastline has famously treacherous areas wrought with undertow, rocks and aggressive sharks. This makes water sports like scuba diving, swimming, water skiing and diving even more extreme. The athletes that compete in these sports have to be fearless, which may give them an edge in the competition.
  
• Niche Sports
  In South America, there are some popular sports that we really don't have in the US - things like polo. Without having competitors in the US who have a background with these types of sports, we don't yet know whether that may give them an advantage. It's quite possible that the training and competition involved in a sport like polo might produce greater balance or core strength than some of the popular sports here.
  

What do you think? Is this a good idea, or what?!

Top 21 Christian Workout Songs

Looking for a way to enrich your workout with some motivational spiritual tunes? Add these top Christian workout songs to your playlist to help you burn calories while feeding your soul!

1. Move by MercyMe
2. I Will Follow by Chris Tomlin
3. I Am Free by Newsboys
4. Light Up The Sky by The After
5. Awake and Alive by Skillet
6. I Will Not Be Moved by Natalie Grant
7. Set Free by Chris Tomlin and Matt Redman
8. Get Back Up by TobyMac
9. Strong Tower by Kutless
10. Follow Me There by Third Day
11. Alive by Avalon
12. Fire It Up by Thousand Foot Krutch
13. Courageous by Casting Crowns
14. Sticking with You by Addison Road
15. Invisible by Disciple
16. Filled With Your Glory by Starfield
17. We Need Each Other by Sanctus Real
18. Alive by Rebecca St. James
19. Let the Praises Ring by Lincoln Brewster
20. Live Life Loud by Hawk Nelson
21. Show You Love by Jars of Clay

Have any songs that you want to add? Leave more suggestions for our readers in the comments!

 

 

Creative Ways to Cut Carbs from Your Diet

Carbs aren't bad in and of themselves, but many people eat far too many carbs these days. If you are looking for some creative ways to reduce your carb intake, here are some great tips for you to try and share:

1. Skip The Bun

Instead of having a sandwich on bun or roll, why not try skipping it? You can opt for a lower-carb option instead like a tortilla or pita or just eat the protein and toppings over a salad. These are all healthier options that will bring the carb count down and also reduce your overall caloric intake. If you really cannot bear the idea of eating a deconstructed salad, choosing a whole-wheat bun/roll over a regular white one will at least make the meal a bit healthier.

2. Sub Out Noodles

Pasta is delicious, but if you're trying to cut back on carbs, you have some inventive options to eliminate the noodles from some of your favorite pasta dishes.

• Use broccoli slaw in place of noodles in Italian recipes. Surprisingly, once the broccoli slaw is cooked and topped with tomato sauce, you almost can't tell the difference. 
• Spaghetti squash can be used anywhere where you would find regular noodles in a recipe. Again, it tastes very much like pasta and the consistency is similar as well, which makes it an excellent substitute.
• Stir-fried peppers and onions also provide a good base for chicken, fish and other healthy proteins instead of serving them over noodles.

3. Opt for Better Carbs

Not all carbs are created equal, which means that if you love your carbs, you can always just choose better carbs. Things like black beans are high in protein, which makes them a healthy carb choice over something like corn or bread.

Also, pay attention to the labels on the food that you eat, because many times there are healthier options that you can choose. Things like Barilla Pasta Plus is pasta that is enriched with protein, Omega-3 and other vitamins to give your nutritional intake a boost.

Connecting with Fitness Communities

Having a training partner or plugging into a fitness community is important for athletes of all levels to provide encouragement, accountability and tips/suggestions. But how can you find a group to join? It's actually much simpler than you would imagine. Here are the best ways to find a fitness community to support you in your efforts to get or stay in shape:

Meetups or Local Clubs

Finding people in your local area who share your athletic interests is a great way to meet new people and get active. You don't have to live in a big city to find a local running or biking club, a Meetup for hikers or tennis players. You can even join a local league if playing a team sport like soccer or basketball interests you. Many of these leagues are social as well, which means that you may come out of it with a few more close friends as well.

Classes at a Local Gym

If you have a membership to a local gym, you can join a class that they offer to find more people like you. If they are in the same yoga or spinning class, you can be assured that they enjoy the same type of workouts that you do and if they are members, then they likely live in the area. If you strike up a conversation with someone, don't be afraid to ask him/her to workout with you so that you have a training partner.

Coworkers

You may be surprised to learn that some of your coworkers enjoy the same fitness activities that you do or have the same fitness goals that you do. Getting together before work, during a lunch break or after work to workout provides a great way to stay on track with your workout regimen.

Social Media Groups

There are communities on Facebook, Twitter and other social media platforms to unite people who like every type of athletic activity that you can imagine. This is a good way to get connected if you enjoy a more niche sport like ballet, fencing or archery. While you will not actually be able to get out and active with these people, they are a good resource for exchanging tips and information about training, diets and other topics.

App-Based Communities

If you use a workout or diet-tracking app on your phone, there are usually communities built in that you can share your data with and connect to in order to have a wellness support system. If you aren't shy about sharing your user profile, this is a convenient way to get connected.

How to Get on American Ninja Warrior

If you are an aspiring American Ninja Warrior, you can get on the show in one of two ways:

1. Submitting an application to be chosen to appear on the show
2. Participating as a walk-on in one of the cities where qualifying takes place

Applications are now open, so you can go directly to the American Ninja Warrior casting site to apply. You will have to submit a picture of yourself and a video explaining why you think you deserve a shot. Contestants are urged to be memorable and show off their skills to impress the producers and win them over. Then, wait for a response.

If you don't get chosen, you still have a shot to compete as a walk-on. When ANW holds qualifying in cities across the US, you can get in line to compete. Just know that you will likely have to get there a few days early and camp out in a vehicle or outdoors and wait for a chance to compete. The schedule for 2015 hasn't been released yet, but last year they were in Dallas, Denver, Miami, St. Louis and Venice Beach.

Good luck! And remember, if you want to compete on a ninja warrior-style course a little closer to home, Rockford Ninja Warrior is an annual event! Come out and show your support for a great cause!

Superfoods for A Ninja Diet

Looking to amp up your diet to keep you healthy and give you fuel to get up the warped wall? Look no further than these superfoods!

1. Blueberries
Contains: Antioxidants, Phytoflavinoids
Benefits: Anti-inflammatory, Lowers the risk of heart disease and cancer, Neutralizes free radicals

2. Salmon
Contains: Omega-3, Selenium, Vitamin B
Benefits: Lowers risk of heart disease, Helps with arthritis, Aids in memory retention, Reduces depression, Helps prevent cell damage, Increases circulation, Improves ratio of good to bad cholesterol
3. Flax Seed and Walnuts
Contains: Omega-3, Monosaturated fats
Benefits: Lowers cholesterol

4. Tofu
Contains: Soy
Benefits: Lowers cholesterol

5. Black Beans
Contains: Fiber, Protein
Benefits: Helps maintain healthy cholesterol and blood sugar levels, Keeps you fuller longer

6. Green Tea
Contains: Antioxidants
Benefits: Lowers cholesterol, May help to prevent some cancers, Lowers stress

7. 60% Cocoa Dark Chocolate
Contains: Antioxidants
Benefits: Lowers blood pressure

8. Tomatoes
Contains: Lycopene, Fiber, Potassium, Vitamin C
Benefits: Lowers cholesterol, Protects against UV rays, Lowers the risk of some cancers

9. Kale
Contains: Phytonutrients
Benefits: Lowers the risk of multiple types of cancer

10. Broccoli
Contains: Phytonutrients, Vitamin C, Folic acid
Benefits: Boosts immunity, Lowers the risk of cancer, May suppress tumor growth

11. Oats
Contains: Fiber, Magnesium, Potassium
Benefits: Lowers cholesterol, Prevents against heart disease, Regulates blood sugar levels

These superfoods can be readily found at any grocery store and do not have to break the bank, so give them a try! Even if you do not like them all, you can find ways to work them into your regular meals.

We're not doctors though, so these are not medical claims. Before changing your diet substantially, consult with a physician.

How CrossFit Can Prepare you for Rockford Ninja Warrior

If you are working on your fitness already for next year's Rockford Ninja Warrior event, CrossFit is a great way to prepare.

Prestige

CrossFit is the main strength and conditioning program for police academies and tactical military teams, which tells you something about what you can get out of it. If you are looking for a really intense workout, CrossFit is the way to go!

Scalability for All Skill Levels

CrossFit is built on the principle of scalability regardless of prior experience, which means that instead of changing the program for different skill levels, only the intensity of each exercise is changed. This approach is beneficial for two reasons:
1. You do not have to learn all new exercises at each level as your fitness and strength increases.
2. You can workout with other CrossFit junkies even if you are not both at the same level of difficulty.
Being able to find a training partner is essential for Ninjas to hone their skills and stay motivated when it comes to regular workouts.

Widespread Accessibility

Many of the WODs ("Workouts Of the Day") take a minimalistic approach when it comes to workout equipment, so you do not necessarily need to go to a CrossFit gym specifically. You can go to a regular local gym or even just workout at home if you do not want to pay for a gym membership. This is good news for Ninjas that are on a budget.

Provides Non-Specialized Training

CrossFit is intentionally broad in its approach to avoid the pitfalls of overly specialized training. Since many of the people doing CrossFit are preparing themselves for dangerous real-life situations, they want an approach that will benefit them no matter what they are going up against.

This is helpful for aspiring Ninjas because it helps them adapt to the unique physical demands of each course obstacle. It is also helpful when you are competing on a course that has obstacles that you have never attempted before or in cold or wet conditions.

Functional Strength

Unlike bodybuilding routines that just create good-looking muscles, every WOD is designed to build functional strength that you can use to achieve your Ninja goals. Whether it is building stamina, increasing core strength, improving balance and agility or developing explosive power, CrossFit teaches your muscles  to be strong in all of the ways that you need.

Confidence

CrossFit workouts sometimes look a little bit insane - like when you see someone flipping a giant tire. However, these big intense workouts give you the confidence in your own abilities that you need to dominate the course.