Who doesn’t love bingo? Try this super fun Ninja bingo with your classes, camps, and/or birthday parties! There is a version for each Ninja level, so your Ninjas can mark off skills for their individual skill levels. You choose the type of bingo: diagonals, four corners, postage stamp, five in a row, etc. Remember that the center square is a freebie! Ninjas will love competing for fun prizes or the glory of winning Ninja bingo! Get the free printables here:  Ninja Class Bingo

Some of our advanced Ninjas performed impressive tricks on Saturday, May 20 at our NinjaZone Academy at Grand Park. Check out their awesome moves!

Are you stuck in the house and have no idea how to keep your kid entertained? Well have no fear, the Ninjas are here with 50 activities to do at home. And of course, you can tweak these ideas to make them your own and fit your needs! So, take these activities and start having some fun at home! Have a scavenger hunt Blow bubbles Decorate a picture frame Play hide and seek Wash the car Start a garden Tie-dye a Tshirt Camp out in the backyard Have an egg-toss Build a couch fort Have a dance party Make a homemade pizza Write a story Film your own action movie Make your own puzzle Put together a puzzle Make paper airplanes and race them Cloud watch Make your own slime Make a bird feeder Have a water balloon fight Make a house out of cardboard boxes Make popsicles Draw chalk murals in the driveway Bake some cupcakes Decorate cookies Play some board games Try to learn some magic tricks Act like the floor is lava Make a friendship bracelet Put up a lemonade stand Learn origami Learn how to hula hoop Act out a book Play dress up Try different foods Have a movie night Create cards for family and friends Write a song Design and create bookmarks Make sock puppets Create a secret language Make a paper chain Make your own coloring pages Make shadow puppets Read Minute Mysteries Play charades Have a picnic in the backyard Make boats out of paper and see if they can float Go and dance in the rain!

Sun’s out fun’s out! It’s summer time and the outdoors are calling your name. Summer is the perfect time to go out and play! But before you head out here are 5 safety tips to beat the heat!

It’s summer time and kids are going to be burning off their energy with bike rides, water play, and loads of other activities! Having fun during the summer is a must! Being fueled by the right food will help them enjoy their time out and about! To get your kids ready why not fuel them up with some energy bites!? These energy bite recipes are super easy to make, don’t require any cooking, and can be modified to fit your kid’s personal taste! Here are three of my personal favorites! Recipes Cranberry Almond Energy Bites 1 cup of dry oatmeal 1/2 cup of ground flax seeds 1/2 cup of peanut butter (or almond butter, sunflower seed butter, etc.) 1/3 cup of agave nectar (can be substituted with honey or maple syrup) 1/3 cup of dried cranberries, roughly chopped 1/3 cup of almonds, chopped Peanut Butter Chocolate Chip Energy Bites 1 cup of dry oatmeal 1/2 cup of ground flax seeds 1/2 cup of peanut butter (or almond butter, sunflower seed butter, etc.) 1/3 cup of agave nectar (can be substituted with honey or maple syrup) 1/3 cup of chocolate chips Coconut Chocolate Chip Energy Bites 1 cup of dry oatmeal 1/2 cup of ground flax seeds 1/2 cup of peanut butter (or almond butter, sunflower seed butter, etc.) 1/3 cup of agave nectar (can be substituted with honey or maple syrup) 1/3 cup of semisweet chocolate chips 1/3 cup of unsweetened coconut, shredded Preparation After you have chosen your energy bite variation simply mix all the ingredients in a medium size bowl. Once mixed, place into the refrigerator for 30 minutes. Then, take the mix out and begin rolling into small bite sized balls. The recipe should yield 16-18 energy bites! Enjoy! These are just three of my favorite energy bite variations. Feel free to mix things up or substitute out different ingredients in the recipes! Also, these are easy recipes to try with your kids. Energy bites are a healthy and tasty way to fuel your children for the summer!

From a young age, we are told by society how life should be lived. It all becomes monotonous, dull, and interesting. But, what if there were something to help break the cycle of living in a predetermined box? What if from a young age, kids could explore more than what society tells them they can? To live outside the box means to go against the flow. Standard rules, practices, and ways of thinking do not hold you back! NinjaZone believes that a child’s energy to grow and explore should not be shut down but rather allowed to flourish. Our mission is to turn energy into ambition one awesome kid at a time! Here are 5 great outcomes of allowing them to live outside the box! 1. Confidence Cool flips and rolls don’t come without a little bit of rejoicing afterwards. Confidence is built through encouragement from Trainers and peers when they accomplish a new skill. The no I can’t turns into a yes I can . 2. Creativity How can we get from point A to point B? Whether it’s scaling the sides of walls or flipping over obstacles, the curriculum that we use shows that there is always more than one to get somewhere. Problem-solving is built and creativity is sparked! 3. Pushing themselves to the “limit” Now, within the realm of also being safe, Ninjas can push themselves to the limits. Their bodies can do so much more than we give them credit for! Back flips, handstands, Ninja rolls, and so much more! 4. Courage It takes incredible courage to do all the skills they are taught. Attempting any new flip can be very intimidating and scary. But once they attempt and accomplish that flip or whatever new skill they have so much more courage to take on the next new skill! 5. Freedom NinjaZone has so much to offer! And it allows your Ninja’s to reach their full potential. They are given freedom to try new things be all that they can be! It can be very easy to fall into the rules and structures that society has set for us. NinjaZone wants to break that pattern by turning energy into ambition one awesome kid at a time.

When you think of your own body, what comes to mind? How do you feel when you look in the mirror? How do you feel when you see pictures of attractive people in magazines, on TV, or online? What do you think other people think about how you look? Do you often feel critical about the way you look? How do you usually reply when people compliment how you look? Can you list your three favorite things about your body? Do you often feel jealous of other people for the way they look? If your thoughts aren’t always positive, you’re not alone. Glamour Magazine surveyed over 300 random women, finding that women have an average of 13 negative thoughts about their body each day. Even more surprising? 97 percent of women admitted to having at least one negative thought per day about their bodies (Dreisbach, 2011). Certainly, this isn’t “okay,” though it may seem normal. And unfortunately, your personal body image concerns could be affecting more than just you. A recent study found that young children are developing body image- positive or negative- much earlier than most parents believe. Author Janet Liechty says that children aren’t immune to body-image awareness: “Aspects of body-related self-concept such as healthy sexuality, body confidence, body acceptance and early signs of body size preference are all influenced by family socialization processes beginning as early as preschool” (Leichty, Birky, Clarke, & Harrison, 2016, para. 4). Of 30 parents of preschoolers ages two to four, a majority of the parents mentioned in an interview that they believed their kids were too young to be concerned about body image. However, 40 percent of the same parents described at least one occurrence in which their child showed some body-related behavior, like talking about weight, imitating comments about size or weight, or seeking praise for their appearance (Leichty, Birky, Clarke, & Harrison, 2016). Another study at the University of Central Florida found that nearly half of three- to six-year old girls were worried about being “fat.” A third of the children said that they wanted to change something about their bodies (Tatnleff-Dunn & Hayes,2009). While these results might be surprising and disheartening, such research can be to your benefit. Awareness of these feelings and thoughts gives you an opportunity to foster body confidence and acceptance in young kids. An interviewee in Liechty’s study says, “As a parent of preschoolers, it was empowering for me to realize that body image is being formed in these early years and to know that I can create a positive environment in my home to help my sons develop positive body image” (Leichty, Birky, Clarke, & Harrison, 2016, para. 4). Besides the harmful psychological results of negative body image in kids (self-consciousness, anxiety, isolation), kids with poor body image are at greater risk for developing eating disorders or gaining excessive weight. But, kids with positive body images are more confident and comfortable, allowing them to thrive and enjoy all of the things they love. How can you make a difference in your child’s body image? Focus on what your child can do. Kids should be confident in their physical capacities.   Bringing the attention to what your child’s body is capable of, rather than focusing on appearance or size, and reinforcing these abilities promotes better body image in kids’ subsequent teen and young adult years. Be proactive. Body image shouldn’t be talked about only if and when you perceive it as a problem. Take advantage of opportunities for fostering a positive body image climate in your household. Build intrinsic validation and self-confidence. Contrary to popular belief, frequent comments about children’s physical appearance can do more harm than good, since kids may start to focus on external validation or become preoccupied with their physical appearance. Develop positive body image in yourself. There are various ways to combat the negative perceptions, often misconceptions, women have of their bodies. For starters, take the same approach as you should encourage with your kids: concentrate on what your body can do rather than how it looks. Still stuck? Appreciate your body. Exercise. Focus on your strengths. Bring the emphasis to health.

If you were in a room with 20 adults, likely at least 10 of them played a sport in high school.   The benefits of sport are plentiful. Sports promote self-esteem, leadership, and relationship building, accountability, and grit, to name a few benefits. Since 1987, when approximately 18 million US youth participated in sport, the number has grown to 60 million in 2008 (Caruso, n.d.). However, as more children are involved in sports, multisport athletes, or those who play multiple sports, are diminishing in number. Sport specialization, rather than sport diversification, is known to lead to minimized interest in any sport or activity, an increased risk for injury, burnout, and irregular growth patterns (Caruso, n.d.). When youth specialize in sport, they often miss out on major gross motor skill development- think running, jumping, throwing, hopping, and hand-eye coordination. “Adolescent bodies are not prepared to be treated like an adult’s body” (Caruso, n.d., para. 18). On the contrary, when youth are diversified in sport (in other words, playing as many sports as often as possible), kids typically are in an environment that nurtures a genuine love for a sport and acquire transferrable sport-related, mental, and physical skills (Caruso, n.d). Still not convinced for sport diversification? Much of the science behind sport diversification comes down to child development. Children who specialize in a sport make up 50 percent of overuse injuries in youth. Kids who limited sport participate to just one sport at a young age are more likely to be inactive as adults and are more likely to be the first to quit. Youth athletes who specialize in a sport are 70 to 93 percent more likely to be injured than kids who play multiple sports. And, early sport specialization leads to a greater risk for burnout due to stress, decreased motivation, or lack of enjoyment (O’Sullivan, 2014). Beyond avoiding the negative effects of sport specialization, the benefits of diversification in activities and sport are well-researched as well. Kids who participate in more than one sport likely have better overall skills and ability because of their better overall motor development and transferrable mental sport skills. Multisport youth athletes are more creative, make better and quicker decisions, and note patterns– all things that benefit their athletic AND non-athletic careers. Thinking that chances of collegiate play will decrease if your child doesn’t specialize? 88 percent of college athletes participated in more than one sport in their childhood (O’Sullivan, 2014). If you’ve followed along with The Ninja Zone for a while, you likely know and understand the goals of the program: to foster discipline, focused energy, and skill in young bodies. The Ninja Zone employs exercises inspired by gymnastics, martial arts, and obstacle training involving tumbling, strength training, agility, and more. Variation is far from lacking and multiple muscle groups and mental and physical skill sets are incorporated in each session. Ultimately, free play and activities that are intrinsically motivating, prioritize fun, and are enjoyable are the way to go… Sounds a lot like the Ninja Zone philosophy! Congratulations: you’ve made a great choice by encouraging these activities for your little ones!

March Madness is undoubtedly one of my favorite times of the year. Regardless of how up-to-date I’ve stayed all season long concerning the top teams and players, I am always excited to watch endless basketball games, fill out a bracket, and fully embrace basketball. But, for and all of you who aren’t basketball geeks like me, this post diversifies. It was a challenge- I seriously could have written pages on March Madness news- so if you want more, check out my last post for the Ninja Zone with March Madness activities for kids and families. 1. NCAA student-athlete commercials I’m a sucker for these commercials. They first started airing several years ago- one of my favorites is “Dumb Jocks” from 2011 (you can watch it here on YouTube). I love hearing the stories behind who the student-athletes are behind-the-scenes, and these commercials always bring that reality. They have so much discipline, determination, and skill in multiple areas that often goes unnoticed. 2. Georgia public schools recess mandate Enough research is published now to support that recess for elementary school kids is a no-brainer. Georgia’s House of Representatives just approved a bill that mandates recess in its public elementary schools for kids in kindergarten through fifth grade. If passed by the state’s Senate, the law will require an average of 30 minutes each day for recess or physical activity. The National Association of Sports and Physical Education recommends that kids get 150 minutes per week of physical education or recess, as one of three kids in the US is overweight or obese. Only 21 states (Arizona, Colorado, Connecticut, Hawaii, Illinois, Indiana, Iowa, Kentucky, Louisiana, Maine, Mississippi, Missouri, Nevada, New Hampshire, North Carolina, North Dakota, Ohio, South Carolina, Tennessee, Texas and Virginia) have legislation in place to require activity breaks for students. 3. The Fitness Marshall I love to work out, but I especially love to do varied, fun, and enjoyable workouts. The Fitness Marshall (aka Caleb Marshall) started in October 2014 and is quite well-known for his hip-hop cardio workout videos. You can stream them for free from his YouTube channel , but he and his “back up booties” are also touring the United States. Boston, Syosset, NY, and St Louis are up next on the list. Plus, he’s from my hometown! 4. Real life Hunger Games? Ever since former Colts player Pat McAfee retired and informed us of his new job with Barstool Sports, I’ve been following the brand and enjoying their content. Last week, they shared this article about the Game2:Winter coming up in Siberia. 30 participants will take place in the “contest,” and they have signed death waivers and liability releases. It sounds pretty crazy and intense and has sparked some major political controversy, naturally. 5. Coach Junior My alma matter recently competed in the NAIA National Championship (March Madness, Christian school edition), but my favorite part about the team and their journey is always the behind-the-scenes entertainment they provide to fans while they contend for a national title. Indiana Wesleyan’s coach Greg Tonagel’s two sons are the stars of the “ Coach Jr” YouTube series in which they critique the mistakes and silly moves of their dad’s players. Their takes and youthful perspectives are hilarious and bring lighthearted moments to intense games and pressure-filled seasons. I could watch these guys for hours!

Do you ever have a really good idea, then as it unfolds, you realize that it’s going to be better than expected? That’s basically how this blog post played out.  Here at NinjaZone Headquarters, we were feeling truly inspired, and one day we decided to ask our kids how they would change the world. What followed was pure, uncensored, and beautifully hilarious innocence from our kids. Enjoy. Sophia, age 7.5:  “I’d tell people to pick up all the dog poop.” Henry, age 5:   “I’d make a real video game for people to go in, and the whole world would be made of candy we could just eat. All houses are tree houses OR sandcastles with surf boards for doors.” Georgia, age -1:   *Spits bubbles* (At the time of publishing, we’re not sure what this means.) Charlotte, age 8:   “Animals wouldn’t be mean, and wouldn’t kill anyone. We could also eat all the food we wanted without getting a stomachache.” Anissa, age 6:    “I’d get on the radio and tell all the people to do nice things. I’d say, ‘Hi everyone! Time to do nice things. Do things to help someone. I’m talking to moms, dads, brothers, sisters, doctors, everyone in the whole world!’” Audrey, age 10:   “Make flying cars!” Phoebe, age 12:   “Umm…make some realllllly cool robots.” Matthew, age 5:   “Pick up trash and recycling, and make it look nicer!” JP, age 3:   “Play Star Wars video games every day.” Scarlet, age 6:   “All of the houses would have faces, and talk to me, and there would be a street named Scarlet. Oh, and I would live in a smoothie.” Emmitt, age 7:   “I already make it a better place, because I don’t bully people.” Oliver, age 2:   “I’d build a Ninja house, because I have all my swords!” #funny #parents #kids #ninja #ninjazone

If your children are anything like mine, they live and die for snacks. Seriously. If I want them to eat something, I just need to have the word “snack” somewhere in the description. Refuse to touch your eggs? How about that delicious “morning snack”? Letting that spaghetti you requested grow cold on your plate? Why not try a yummy “dinner snack”? I kid you not, it works. I try and use this unconditional love of snacks to my advantage and turn their beloved snacks into nutritious mini-meals to fuel their developing brains and bodies. It is well known that proper nutrition plays a critical role in the development of a child’s brain. Some experts even say that proper nutrition in the first year of a child’s life can be the single greatest environmental factor of development. [1] As children grow and get more active, food is also essential to give them the energy and strength to play and participate in more rigorous physical activity. Not sure what to feed your budding ballerinas, athletes, and ninjas? Here are some tips for the best snacks for active kids. The trifecta of a perfect snack in my household: affordable, kid-edible, and nutritious. Affordable is not necessarily attached to a monetary value, but I try and buy in bulk when possible and to avoid individually packaged items, as the convenience factor usually results in a higher price tag. Look for seasonal fruits and vegetables, generic brands when available, and stock up when a staple item is on sale. Parents know that children’s tastes are unpredictable at best and downright confounding at worst. And yes, kids should learn to eat and appreciate fruits, vegetables, and nutritious food. But, it’s also important to get them to actually eat, so I try and break out my own ninja moves and sneak some healthy into fun foods. I have also found that anything bite-sized or stored in a ziploc bag is more appealing to my kids. Nutritious can be a rather vague term, but the body needs a few key components to prepare for and then recover from physical activity, and these elements should be the building blocks for healthy snacks: proteins, carbohydrates, and healthy fats. Protein “primes the pump” for your muscles, preparing them for physical exertion, but it also helps them repair and recover after activity, which is why it’s critical to include protein in pre and post activity snacks. Carbohydrates give your body the energy and fuel to participate in physical activity and are especially essential for children who are constantly using that energy. Healthy fats help with brain development and heart health and can add a lot of flavor. In order to maximize nutrition, snacks should be eaten one to three hours before physical activity and again within about twenty minutes afterwards. [2] So, here are some personally tested and kid-approved snacks that are ideal for active kids and meet the aforementioned criteria: “Ants on A Log” Ingredients: Celery stalks, Peanut Butter (substitute sun butter for allergies), and Raisins (can also use nuts, craisins, or chocolate if you are feeling decadent) Instructions: Simply spread peanut butter in the crevice of a celery stalk and top with raisins to give the appearance of ants on a log (adults are going to need to use their imaginations). Benefits: Peanut butter = kid-approved protein, Raisins = nice healthy dose of sugar, Celery = a vegetable covered in peanut butter is still a vegetable! “Banana Burrito/Sushi” Ingredients: Tortilla (whole wheat if you are feeling brave), Peanut Butter (same sub as above), Banana, Slivered nuts optional Instructions: Spread peanut butter on a tortilla, place a banana in the middle, and roll up like a burrito. Leave whole for a “banana burrito”, cut small pieces for “banana sushi”. Benefits: Once again, peanut butter is a champion protein in our house. If you are concerned about the sugar, try a natural peanut butter. The banana is a healthy carbohydrate, as is the tortilla. Whole wheat is a healthier option, but you might have to work up to that with some kids (mine). “Snack Kebabs” (Sweet & Savory versions) Ingredients: Sweet-banana chunks, apple slices, grapes, strawberries, blueberries, pineapple (go with canned for convenience), optional-marshmallows Savory-cubed cheese (cut your own to save money), cherry tomatoes, deli meat/pepperoni/turkey sausage bites, edamame and chickpeas (requires a little more dexterity in assembly) Instructions: Using either cocktail swords or kebab sticks, arrange items to your satisfaction. Use caution and consider using coffee stirrers with no pointy ends for the younger set. Include plain, low-fat yogurt to dip with the fruit and mustard to dip with the savory items. Benefits: Both options offer healthy proteins and healthy carbohydrates. They are easy to prepare and can be made ahead for the week. Use seasonal fruit to cut costs. And truthfully, food on a stick is just more fun. “Ninja/Fairy/Ballerina/Insert Child’s Current Favorite Person Here Snack Mix” Ingredients: Whatever you have in your pantry that is taking up too much room, about to go stale, or simply something you know your kids will eat. Examples-popcorn, pretzel sticks, raisins, veggie straws, graham cracker pieces, etc. Instructions: Throw into a Ziploc bag. Voila. Benefits: Easy to assemble, and the possibilities are endless. Be careful of adding too much “sugary stuff” and focus on whole grains and lighter options. Other go-to options for my little ninjas: cottage cheese with crushed pineapple, hummus and carrot sticks, yogurt with granola, and string cheese and cinnamon apple slices. The snack possibilities are endless, and like most things with children, this will be a process of trial and error to find which fuel is right for your little ninja! [1] www.urbanchildinstitute.org [2] Nutrition information from www.eatright.org

Annually since 2006,  the American College of Sports Medicine (ACSM) has released a list of the top fitness trends for the upcoming year (ACSM, 2016). These trends  What are the top 10 trends in fitness for 2017? Wearable technology- for instance, gadgets like Fitbit or Apple Watch Body weight training– exactly what it sounds like: using your body weight to perform strength-promoting exercises HIIT- or high intensity interval training, meaning short bursts of fast, energy blasting work (i.e., sprints, burpees) followed by a brief rest period Educated, certified, and experienced fitness professionals- be sure to choose a coach or trainer with a certification, preferably from a renowned institution like the ACSM Strength Training- adding strength training is essential to any physical wellness program Group training- classes are taught by instructors who lead and motivate you throughout the workout Exercise is medicine- a global health initiative focused on including physical fitness in treatment plans for medical illnesses Yoga- great for relaxation, Yoga will challenge your flexibility, strength, and mindfulness Personal Training- just like number 4, just be sure that your trainer is appropriately certified Exercise and weight loss- regular exercise is a must for lasting weight loss and even weight maintenance So, how can you and your family get involved in this year’s top trends? Get Outside Outdoor activities are some of the best ways to get the whole family involved in fitness… maybe without even realizing they’re exercising!  Go for a bike ride, visit a state park, set up an obstacle course in the backyard, sign up for a relaxed 5K, or even take your body weight or HIIT workout outside to switch things up.  As a bonus, studies show that being outdoors improves your mood and concentration, relieves stress, and can inspire you to exercise more (Wise, 2014). Turn Up the Competition Do you thrive on a little friendly competition?  Some of the top trends, such as,  worksite health promotion, smart phone apps or wearable technology, and outcome measurements can help you channel your competitive spirit in a healthy way.  Trying to lose weight?  Challenge your friends to a Diet Bet for accountability.  Wanting to increase your activity levels throughout the workday? Start a Fitbit Step Challenge at your workplace. Fitness apps and trackers like Fitbit, Strava, My Fitness Pal, and the Nike Run Club offer ready-to-use challenges for activities like walking, cycling, running, or nutrition.  The app Stridekick lets you compete with your friends regardless of the kinds of apps or trackers they use. With kids? Challenge them to move more with a checklist of exercises to finish each day (similar to a chore chart).  Award them for meeting a goal at the end of the week, or make it a whole-family competition by giving a grand prize to the member with the most move-time or exercises accomplished! Use What You Have High intensity interval training, bodyweight exercises, circuit training, and core training don’t have to involve hours at the gym or fancy equipment.  Websites like Popsugar and Fitness Blender offer free videos online and can be completed at home in your living room.  Even YouTube is full of fun dance routines, Yoga, and exercise videos for kids – perfect for dreary days when everyone is home and indoors! We’d love to hear from you:  Does your family get active in any of these trendy ways? Share it with us in the comments section, or hit us up on Facebook or Twitter!