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!

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!

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!

 

 

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 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.

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."

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.