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.

What Does it Take to Be A Ninja Warrior?

It may surprise you to learn that while physical fitness is incredibly important to succeeding as a Ninja Warrior, it is not the only requirement. Being a successful Ninja Warrior requires equal parts strength, conditioning and craziness.

Strength

Undergoing the proper ninja training is crucial in developing the right muscles to defeat the toughest obstacles on the course. Focusing on grip strength through activities like rock climbing, upper body strength through gymnastics and lower body/core strength through Parkour are essential.

With official American Ninja Warrior obstacles changing from season to season, if you want to compete on the TV show, your training should incorporate unpredictability. Doing Parkour is a great way to improvise with what you have around you in public. Also, going out into the woods like Elet Hall and free-running keeps your brain working as fast as your muscles to adapt to unique natural conditions.

Maintaining a strict training regimen is also key to building muscle over time and improving your overall health. As is the case with many sports, time spent in the gym or out in nature is beneficial, but the best training comes with competing whenever possible. This is one reason why aspiring Ninjas in West Michigan choose to participate in Rockford Ninja Warrior and why the American Ninja Warrior contestants we invited were so eager to attend.

Conditioning

Building muscle is great, but in order to conquer the ninja course, you need to be able to link grueling challenges together one after another without tiring. The more you practice, the more muscle memory you can build to make tackling the course easier when the time comes. On an individual stage, you will only be taxing your muscles for a few minutes or less but this exertion is so intense that the right conditioning can make the difference between hitting the buzzer and going in the water.

Craziness

You do not simply need to be strong to compete on Nina Warrior courses, you also have to be fearless... or crazy! Mentally preparing for Ninja Warrior by training with or competing against other athletes that you respect will teach you how to perform under pressure.

Also, like anything else, practice makes perfect. The more you compete, the more ready you will be for a Ninja Warrior audition. So, sign up for local competitions, charity benefits and anything else you can find that will prepare you.

The 8 Most Extreme Athletic Competitions in America

Rockford Ninja Warrior is a competition that's not for the faint of heart, which led us to wonder "What are the absolute craziest, most intense athletic competitions in the US?" We did our homework and we've compiled a list:

1. IRONMAN World Championship
   
   
   The IRONMAN World Championship in Hawaii is the world's premier sports competition. The most renown triathletes, Olympians, professional cyclists and runners take part to see if they can finish within the stringent time constraints. Participants must swim 2.4 miles in 2 hours 20 minutes, bike 112 miles in 10 hours 30 minutes and run 26.2 miles in 4 hours 10 minutes. The course runs through the black lava fields of Hawaii, which typically generate 45 mph crosswinds and temperatures around 95 degrees.
   
   
   
2. The Race Across America
   
   
   Going from the Pacific coast to the Atlantic coast, The Race Across America covers 3,000 miles in just 12 days. Participants can race it as a 1-person, 2-person, 4-person or 8-person team. To finish, solo riders must be on their bikes for more than 20 hours a day and can end up sleeping for as little as an hour and a half each day. Severe sleep deprivation threatens riders with hallucinations and injury, resulting in the need for 24-hour monitoring during the race.
   
   
   
3. The Badwater Ultramarathon
   
   
   The 135 mile course for The Badwater Ultramarathon takes runners from 280 feet below sea level in Death Valley to 3,800 feet above sea level at the Mount Whitney trailhead. The competition is held in the middle of the summer, which usually results in temperatures around 130 degrees. These extreme air temperatures hot enough for the asphalt road to reach a surface temperature of 200 degrees, which will melt the runners' shoes if they stray from the painted white road lines. In fact, it's so hot that the support staff have to douse each competitor in ice water every 15 minutes to keep them from overheating.
   
   
   
4. Iditarod
   
   
   The Iditarod takes place in Alaska in February and requires that participants find their way across 1,000 miles of snowy terrain in 30 days or less. Racers must carry their own supplies for the trip on dog sleds and take serious precautions to avoid frostbite in temperatures that can drop as low as 50 degrees below zero.
   
   
   
5. American Ninja Warrior - Mount Midoriyama
   
   
   In a competition that challenges upper body strength and grip strength like nothing else on TV, American Ninja Warrior requires the perfect combination of explosive speed, precise technique, balance and focus to dominate the course. However, while the American Ninja Warrior competition has seen thousands of hopefuls in its 6 seasons, there has never been a victor. Our American Ninja Warrior friends will vouch for the fact that although the level of talent continues to rise substantially every year, unfortunately no one has ever finished all 4 stages of Mount Midoriyama on US soil. That fact is what landed it on our most extreme list.
   
   
   
6. Quiksilver Big Wave Invitational
   
   
   This competition is totally unique in that there is not a set date for it and each year there is no guarantee that it will actually happen. From December to February experts monitor the conditions on the North Shore of Oahu and the world's best surfers await a call to let them know if the competition will even occur. The reason for this is that the competition will not take place unless the face height of the waves is measured at over 40 feet. Since 1984 the Quiksilver Big Wave Invitational has only happened 8 times.
   
   
   
7. Lumberjack World Championships
   
   
   The Lumberjack World Championships feature 21 competitions that test burly feats of strength like the springboard chop and a 90 ft timed tree climb. Dubbed "The Olympics of the Forest" competitors come from all over the world to show off their upper body strength and pay homage to a centuries old form of competition and way of life.
   
   
   
8. Escape from Alcatraz Triathlon
   
   
   The Escape from Alcatraz is a triathlon, which makes it pale in comparison to the length of some of the other competitions on this list. However, Escape from Alcatraz is no ordinary triathlon. The 1.5 miles from the island to the shore is in frigid waters (which requires that swimmers wear heavy wetsuits to stave off hypothermia) with incredibly strong current. In fact, the current is so strong that participants often end up swimming around twice that length so that as they swim the waves won't drag them past the beach where they need to start the next leg of the race. The swimmers often attract sea lions and, subsequently, the sharks preying on them that are looking for a nice meal. Once on shore, there's an 18 mile bicycle ride on hilly terrain and an 8 mile run on sand and up steep sand-filled steps dubbed "the sand ladder", which have claimed many competitors over the years.
   

If you've ever competed in any of these, we want to take the time to say... "You've got to be crazy!" Okay, just kidding. We want to congratulate you.

If you've ever been a spectator at one of these, let us know what you enjoyed most about the event in the comments below!

Inspirational Quotes for Ninjas

If you're trying to get in shape or ratchet up your existing workout routine, it can be hard to stay motivated. The best ways to keep going are to:

1. Set goals and measure your progress
2. Connect with a community to encourage you and hold you accountable
3. Listen to your body and know your limits

But if you still need some more motivation, here are our favorite fitness quotes to motivate you to success!

• "Take care of your body. It's the only place you have to live."
• "Many of life's failures are people who did not realize how close they were to success when they gave up."
• "The difference between try and triumph is just a little ump!"
• "Whether you think you can or whether you think you can't, you're right!"
• "Toughness is in the soul and the spirit, not the muscles."
• "Exercise: you don't have time not to."
• "The hardest thing about exercise is to start doing it. Once you are doing exercise regularly, the hardest thing is to stop it."
• "You are never too old to set another goal or dream a new dream."
• "Make each day your masterpiece."
• "Believe that success is your only option."
• "There are far better things ahead than any we leave behind."
• "Life has no remote - get up and change it yourself."
• "Surround yourself with those who challenge you, push you and motivate you."
• "Be strong. You never know who you're inspiring."
• "When you get one more rep than last time... that's fitness."
• "If not now, when?"
• "You are always stronger than you think you are."
• "Someone busier than you is working out right now."
• "If you have a body, you are an athlete!"
• "This month's exercise is next month's health."
• "If it doesn't challenge you, it doesn't change you."
• "Train like there's no finish line."

Resources for Up-and-Coming Ninjas

If you're an aspiring Ninja Warrior, it's important to get connected with other Ninjas. Getting plugged into the community can help you set fitness goals, get training tips, learn how to beat individual obstacles and even make friends. Here are some great resources to get you started:

The Official American Ninja Warrior Facebook Page for Fans

How to Train for American Ninja Warrior Like a Pro

A List of Ninja Warrior Gyms Nationwide

Authentic Ninja Warrior Terminology Guide

All Natural Ninja Warrior Training Tips

Breaking Down the Ninja Warrior Obstacles

Build Your Own Ninja Warrior Course in your Backyard

American Ninja Warrior Training Tips from Kacy Catanzaro

A List of Ninja Warrior Events

Study up, get training and good luck on your run next year on Rockford Ninja Warrior or on your path to be the next American Ninja Warrior superstar!

Have other resources that you want to add? Comment with the link below!

American Ninja Warriors at RNW 2014

For those of you who attended Rockford Ninja Warrior, the stunning images of the American Ninja Warriors running the course with grace and style will probably stick in your mind forever. For those of you who missed it, our friends at mlive got some amazing pictures of the pros competing:

If you have any photos that you want to share, feel free to post them on our Facebook wall.

Feedback from Rockford Ninja Warrior

First of all, we want to thank everybody who came out to enjoy our first annual Rockford Ninja Warrior event. It was a huge success and we owe it all to you! On Facebook the event was rated 4.9 out of 5 stars and many words of thanks were expressed by attendees. We feel incredibly blessed to have so much support in Rockford and all across Michigan!

Afterwards, we received some feedback about how to make it even better in future years, including:

• Offering a mini course for kids under the age of 6
• Publishing rules for the junior course
• Providing a schedule of events ahead of time for attendees
• Letting competitors sign up for individual time slots to avoid scheduling conflicts
• Opening more competitor registration slots
• Giving Cameron hot tea all weekend so he doesn’t lose his voice emceeing ;-)

Now, we can’t promise that we’ll be able to implement all of the suggestions we’ve gotten, but we’ll take them into account when planning for next year. Planning and preparations for next year’s event have already begun, so keep an eye out for information regarding Rockford Ninja Warrior 2015.

 

With such a short timeframe to pull this year’s event off, we really pulled together as a church and as a community to make it awesome. Next year, we will have much more time to get ready, so we’re expecting it will be even better!

 

If you have any additional feedback that you want to share with the team, please share it below. Thanks again everyone for helping us pull off such a unique family-friendly event!

 

We look forward to seeing you next year!

Say Hello to Rockford Ninja Warrior from the Sky

What's better than running the Rockford Ninja Warrior course? Nothing. Okay well, maybe one thing... Experiencing the Rockford Ninja Warrior course as if you were flying!

Check out this amazing aerial work that Eldon Palmer did for us:



And in case you are prone to motion sickness, here are the still aerial shots to view as well:

 

 

Train Like A Ninja

If you weren't able to register for a spot on the course this year, don't fret! You will have an opportunity to conquer the course next year. So, come out on Friday, October 10th or Saturday, October 11th to check out the course (and your competition) and then start training for next year.

But before you start training, pause for a moment and think about how you should be training. Believe it or not, your regular workout routine probably won't cut it. Just being in shape doesn't mean your body is ready for the high-intensity Rockford Ninja Warrior obstacle course. Specialized ninja warrior-style training will be key in getting your body prepared for the challenge ahead. So, how do you get ready for Rockford Ninja Warrior?

Increasing Upper Body Strength

Ninja warrior-style courses are grueling for the upper body, which means that your arms, shoulders and back need to be ready for the challenge. Pull ups and chin ups are actually the best way to build strength in these areas to get you ready for the course. The different grips used for pull ups (overhanded grip) and chin ups (underhanded grip) means that doing both will allow you to tone different areas of your back and biceps for a well-rounded upper body workout.

Building on the number of reps you can do of each type of exercise will prepare you for the endurance that's needed for the places on the course that string together difficult upper body obstacles. Things like tilting ladders and rope swing to cargo net take you from one taxing upper body workout to another without a break, requiring that you conquer each step as efficiently as possible without sapping your energy.

Boosting Grip Strength for Hanging

Having proper grip strength is important to fully utilize your upper body strength, which is why you need to deliberately and regularly work on each. Building up your biceps to hang is essential, but ninja warrior courses require more than just stationary hanging - they require traveling hanging. Having the grip strength to hang for prolonged periods and, more importantly, transition from obstacle to obstacle will help you out significantly on the course. The best way to develop professional level grip strength is by rock wall climbing regularly. Climbing more advanced rock walls will give you experience in hanging upside down and using your legs, where possible, to alleviate the toll that hanging takes on your upper body.

Building Core Muscles for Balance

Your core is essential for every element on the course from swinging to jumping. Core strength aids in balance, which can make the difference between falling and finishing in glory. Kettlebells are a great way to work your core, which is why they are a stable in the gyms of serious athletes. Doing controlled swinging kettlebell exercises can help you to further increase your overall balance.

Using Leg Muscles for Explosive Speed

Timed ninja warrior-style courses definitely put an emphasis on the speed component, but speed is not only necessary for finishing the course with a respectable time. Speed is also necessary to provide the right launch onto an obstacle from a mini trampoline or stationary platform. In order to get the explosive speed needed to propel yourself onto an obstacle properly or make it up the warped wall, all of your biggest leg muscles need to work together. Squats, lunges, step ups and lateral hops work the quadriceps, hamstrings and glutes to help team activate faster when you need them on the course. It is the explosive burst of speed that will often mean the difference between making it across/up an obstacle and failing.

Interval training is the best approach to training for ninja warrior courses because it replicates the format of running the course. Working really hard and going all out for just a few minutes and then scaling back or resting for a few minutes conditions your body for the intense demands of the course.

Improving Agility

Aside from being strong enough to compete on a ninja warrior-style course, it helps to also be familiar with the types of obstacles that you will face. Having access to a gym or training course with replica obstacles is a great way to prepare for the competition because it allows you to practice in a more real-world setting. By practicing on actual obstacles, you can master the techniques needed to be successful and create muscle memory. If you practice an obstacle like tilting ladders or the warped wall enough, it will just be second nature to you on the day of the competition.

If you cannot find or build replica obstacles to use as a part of your training, doing things like Parkour or CrossFit can help not only your physical agility but also mental preparedness for the event. By being confident that you can do the craziest of stunts and physical challenges, you won't get intimidated on the course.

The Official Pro Course Rules

Hot off the presses - the official rules for the Rockford Ninja Warrior professional course:

General

• The professional level course is designed for contestants aged 14 and up. You must be at least 14 years of age on October 10th to participate on the professional level course.
• If you have a preexisting medical condition or injury, please consult with your doctor before attempting the course. Do not attempt the course if you are unsure whether or not you are medically able to do so.
• The event will not be canceled due to rain unless there is the threat of severe weather (like lightning or hail). If the event has to be paused or canceled due to severe weather, runs may be delayed, rescheduled or canceled at the discretion of the event organizers.
• No competitor will be allowed to run the course without first signing the waiver.
• Rockford Ninja Warrior is an event for all ages to enjoy. Subsequently, all clothing and costumes must be family-friendly. At the discretion of the course judges, competitors may be asked to change or cover clothing that is deemed offensive.
• If any part of your body or any of your clothing touches the cargo net above the water or the water itself, your run will be over.
• Competitors are not allowed to carry any possessions or gear with them or on their body. This is for your own safety and safety of the other competitors and spectators.

• Competitors must engage the obstacle only - if you use any portion of the course not intended for competition (pool edges, support beams, etc.), your run will be over.
• If you leave the course obstacles, platforms or walkways, your run will be over.
• The course cannot be stopped or paused once started for any reason (except in the case of sudden severe weather or other safety concern identified by course judges). Unless you receive notification from course judges to stop, continue with your run.
• To start the course each competitor will receive a 5 second count down (5-4-3-2-1), after which the screen will turn green. Once you see the green screen, that is your cue to go - your time will begin at that point. Jumping the start will result in a time penalty.
• Your time will stop when you hit the buzzer.
• Competitors must be barehanded - gloves, chalk, spray, tape and other grip aids are not permitted.
• Shoes are not required but are strongly recommended. To avoid damage to the course no shoes with teeth or fitted with teeth (like cleats) will be permitted.
• Obstacles must be competed in order.
• Any cheating or use of unfair tactics (as determined by judges) will end your run.
• Obstacles may have their own specific rules or requirements (see below).
• By running the course you are consenting to appear in promotional pictures or videos for use by Rockford Ninja Warrior and any of its sponsors and waiving your rights to any compensation for the use of such media. As a competitor you will not own the rights to any images that bear your likeness or name in conjunction with the Rockford Ninja Warrior event.
• Please be respectful of other competitors and set a good example for younger competitors. Competitors engaging in distracting behavior, cat calling or heckling while other competitors are on the course will be disqualified.
• If you require medical attention at any time while on the course, signal the medical staff and remain where you are to wait for assistance.

Quintuple Steps

• While attempting the quintuple steps, competitors will be allowed to grab the sides of each step with their hands, but not the top or back. Touching the top or back of a step will end your run.

Tilting Ladders

• Only one tilting ladder must be touched to count as engaging the obstacle. Competitors do not need to transfer from the first ladder to the second. You can attempt the dismount from either the first or the second tilting ladder.

Rope Swing to Cargo Net

• The rope swings are provided to give competitors access to the angled cargo net, but using them is not required. Once on the cargo net, you can only move onto the next obstacle after passing underneath - you cannot go over the top of the cargo net.

Warped Wall

• Competitors will only have 3 attempts to make it up the warped wall.
• You cannot leave the course to get a running start. If you leave the course, your run will be over.
• Competitors must not touch the sides of the warped wall with any body part - only the face of the warped wall and the platform on top.

Getting excited yet?

Local News Crew on the RNW Course

Today a reporter from News Channel 3 WWMT was on the course to record footage that will début on their Positively Michigan segment. A representative from Rockford Public Schools was on hand to explain their involvement and several of the event organizers and volunteer staff were interviewed for the spot as well. Then one of our local ninjas showed off his skills on some of the obstacles.

Here are a few pictures from the event:

With only a few days remaining until Rockford Ninja Warrior 2014, there was incredible excitement in the air!

Get to Know the American Ninja Warriors

By now, you've probably heard that Rockford, MI will be invaded by some of the nation's top American Ninja Warriors on October 10th and 11th. But just who are these top competitors that will be joining us for Rockford Ninja Warrior? Here are some details about what makes these men and women so special:

Elet Hall



www.facebook.com/EletHall

Elet Hall is a ski lift operator from Cavetown, Maryland who has competed on American Ninja Warrior for two seasons and recently represented the US in "American Ninja Warrior: US vs The World." In both attempts, he made it to Stage 2 of Mt. Midoriyama. He is a freerunner, personal trainer and writer when he's not on the slopes. Nicknamed "The Naturalist," Elet trains in the woods on nature's greatest obstacles and is dedicated to healthy living. When he runs the course you'll hear him yell "Send it!" before he begins to pay homage to his snowboarding background.

 

Drew Drechsel

www.facebook.com/DrewNinja

Drew Drechsel is a professional Ninja, personal trainer and freerunner living in Houston, TX. He has become a common household name when it comes to American Ninja Warrior after competing in three seasons with great results. Drew has made it to Stage 2 of Mt. Midoriyama twice and set the fastest time in qualifying last season. He also does parkour  and was tied for 5th in the World Parkour Championship. His fluid approach to the course makes it look easy!

 

 

Ryan Stratis



www.facebook.com/pages/Ryan-Stratis/118119581616888

Ryan Stratis  grew up in Putney, Georgia and was a wrestler, soccer player and swimmer. Staying active was a top priority for Ryan, which led him to enroll in JROTC in High School. He attended North Georgia College, where he pursued a commission as an Army Office in the Georgia Army National Guard.  The obstacle training in his military background is what drew him to American Ninja Warrior. Ryan was a hardcore fan who went on to compete on four seasons of American Ninja Warrior, showing significant improvements in strength and agility each time. He also enjoys doing other extreme fitness competitions like Tough Mudders and has gone so far as to train in Japan for Ninja Warrior-style competitions.

Kevin Bull

http://twitter.com/theninjabull

Kevin Bull is a walk-on that competed in American Ninja Warrior's Venice Qualifying. In the Venice Finals he was the first contestant to complete Cannonball Alley and used an approach so astonishing that fans and fellow competitors could hardly believe that he had been able to finish. By grabbing onto the hanging ball with his legs Kevin was able to swing upside-down and dismount with a flip onto the platform. He later made it to Stage 1 of Mt. Midoriyama. It is his creativity and refusal to give up that make him a promising contestant to watch in the future.




James McGrath

www.facebook.com/pages/James-McGrath/232254840144708

James McGrath is a five time American Ninja Warrior that got his start as a walk-on after camping out in a van to get a shot at the course. He has made it to Stage 1 of Mt. Midoriyama once and Stage 2 of Mt. Midoriyama twice. James has also represented the USA in the Ninja Warrior competition "US vs Japan" where the Americans came away victorious.


 

Mia Lazarewicz

www.facebook.com/mia.lazarewicz

Mia Lazarewicz is an American Ninja Warrior competitor and an NSCA Certified Personal Trainer that specializes in flexibility, bodyweight strength training, core strength, balance training and gymnastics-based training.

 

Andrew Karsen

https://twitter.com/MichigansNinja

Andrew Karsen is a six time American Ninja competitor that is proud to be Michigan born and raised. He trains hard, encourages fellow competitors and inspires everyone he meets! As a fellow Michigander, we are proud to have his support!







 

David Schwartz

http://bloginbloom.com/2014/08/25/american-ninja-warrior-dietitian/

David Schwartz is a dietician and American Ninja Warrior competitor who attributes his success on the show to eating right and maintaining a healthy weight. His wife is also a dietician, which means that in his house, they put a lot of emphasis on using fresh produce that they grow themselves and creating healthy recipes that will fuel their bodies properly. David also combines strength training with regular cardio to provide a balanced workout.


Course Construction Update

If you've been following us on Facebook, you may have noticed that we've been posting pictures of the progress being made on the Rockford Ninja Warrior course. Take a look at all of the hard work our volunteers have been doing to build this awesome course for you:

Big machinery is needed to make a BIG course - does this give you a sense of scale yet?

Where that dirt used to be is where you will find yourself when if you fall

EVERYONE is putting in hard work to make this a success

Contestant platform

Moving earth to bring Rockford Ninja Warrior to West Michigan

The guys hard at work (really, they were working hard before being bothered for a quick photo)

Now this is what you call supplies!

Kids climbing wall



Moving some of the kids' play pieces out of the way to clear space for more pro course work