Keeping high-energy kiddos entertained during the winter months can be, well, quite the challenge. The combination of colder weather, limited daylight, and the inevitable cabin fever can leave parents desperately searching for creative and engaging activities for their kiddos! You already know, we’ve got you covered! Here are some free and/or low-cost options to create some ninja fun at your home! Challenge 1: Floor Maze- Make it through the obstacle course like a Ninja! PREP/SUPPLIES - Open Floor Space, Painter's Tape, Stuffies Use the painter's tape and map out your obstacle course on the floor! Straight lines, zig-zags, x’s, boxes, arrows, dashes, you name it. Use stuffies or floor pillows to create obstacles to jump over or weave through. Challenge 2: Super Spidey Ninja - Sneak through the laser beams without getting caught! PREP/SUPPLIES - Hallway, Yarn/String/Streamers, Tape Tape each piece of string/yarn to each side of the hallway walls creating a laser-like obstacle course. Challenge 3: Don’t Touch the Balloons - Crawl underneath and through the balloons without touching any of them! PREP/SUPPLIES - Dining Room Table, Yarn/String, Tape, Balloons Use yarn and masking tape to attach the balloons to the underside of the table and have your kiddos crawl under without touching the balloons!  Up the ante and drape a  sheet over the table, give your kiddo a flashlight so they can make it through in the dark! Challenge 4: Touch All the Balloons - Run and jump and try to tap the hanging balloons. PREP/SUPPLIES - Ceiling, Yarn/String, Tape, Balloons Hang balloons by a string from your doorways or ceilings at different heights. Challenge your ninja to jump and tap it with their hand. See how many they can touch! You can even mark them with different numbers and keep score! Alternative: Count how many they can touch one hanging balloon in a row without missing (they will feel the burn!). Up the ante by seeing if they can jump and touch the balloon with the top of their head! Challenge 5: Jumpin’ Through Hoops - Jump from one hoop to the next without touching the floor outside of the hoop. PREP/SUPPLIES - Open Floor Space, Hula Hoops Take your kiddo's collection of hula hoops and lay them on the floor in different patterns for them to jump through. Make it more challenging by spreading them further apart or by having them jump through on one leg! You can even switch it up and play hopscotch! Challenge 6: Ninja Limbo - ninjas will crawl from one end to the other under the sticks without touching them. PREP/SUPPLIES - Chairs, Sticks/Brooms/Swiffers/Pool Noodles Line up chairs across from one another and place your limbo sticks across them. Make it extra tricky by lowering the sticks each time they pass through! Challenge 7: Sweaty Ninja - Complete each exercise of the training circuit to get ready for their Ninja mission! PREP/SUPPLIES - Open Space, Paper, Marker, Stickers Write down 5 - 10 movements (& reps)  on a piece of paper, spread them around the house, and have your ninja complete each exercise. Each ninja earns a sticker at each station! Movement Ideas: Jumping Jacks, Mountain Climbers, Hops, Squats, Push-Ups, Sit-Ups, Lunges, Star Jumps, High Knees, Burpees, etc. Challenge 8: It’s a Zoo in Here - Go from exhibit to exhibit and act like their favorite animals at the zoo! PREP/SUPPLIES - Open space, stuffies Create animal-themed stations with their favorite stuffies! Set up exhibits (stations) and have your kiddo act and move like that animal from one end of the room to the other. Kids can hop like frogs, crawl like bears, slither like snakes, run like cheetahs… you get it! Challenge 9: Puzzle Dash Flash - See how fast they can run to each puzzle piece (one at a time) as fast as they can and run back to the puzzle board to place the puzzle piece in the correct place until the puzzle is finished. PREP/SUPPLIES - Open Space, Small wooden puzzle (no more than 20 pieces), timer Spread the puzzle pieces around the room and make a central home base for the puzzle board. You can even hide the pieces if you want! This one will get them moving, and their brain working at the same time! Win-win, baby! Check out these flashcards you can print at home to help your little one choose which game they want to play!

So, the time has come once again. The time for resolutions, promises, changes, and the proverbial turning over of new leaves. What does that mean for you? What does it mean for your kids? What does it mean for your family? Do you have the best intentions, but deep down, you know that there’s a good chance life will get in the way, and your resolutions will fall by the wayside? Check it. I’m here to tell you to throw it all out the window. Statistics support staggering numbers, which show most people don’t hang with their own resolutions. Solution? Don’t make them. Instead, make a monthly goal calendar. But the kicker is this: MAKE IT NOW. If you only go one month at a time, you may be a totally kick-ass person who really has it together and will update it monthly. Orrrrr…. you might be like me. I need to have it mapped out ahead of time, or it’s not happening. Just bein’ honest. I am sharing my New Year’s plan with you. Feel free to take it, copy it, change it, or just use it as a template. Whatever works for you. Or, ya know, don’t use it at all. This won’t work for everyone, but I have found this to be an excellent way to make resolutions stick. I’m basically psyching myself out, and I’m totally ok with that. The goals I am looking to achieve for my FAMILY for 2024: Keep the kids active. Eat healthier. Increase my family’s water intake. Go on vacation. Eat at home more, and eat dinner before 8 pm! This is gonna be rough… Here is how I am mapping out my calendar: I have a Google calendar set up for my 2024 goals. It’s free. It’s simple. No excuses. Some events are set to reoccur. Some are one-timers. Some have the flexibility to be moved if necessary. I have shared this calendar with my spouse, and I will have it pulled up every day when I sign onto my laptop. I have set reminders to pop up at me so I can’t ignore anything! My recurring calendar events: Every 2 weeks on Friday, I’ll order my groceries online. I’ll pick it up on Saturday. This allows me to shop from my computer and stay home with the kids. It also saves us a trip to the grocery with 2 kids in tow. Every Monday and Wednesday: Cook a crockpot meal for dinner. Every Monday: How much water did we drink over the weekend? If I haven’t changed the water cooler bottle since before Friday, we’re not drinking enough! Every Saturday: Dinner out with the family, no excuses. One Saturday a month: Date night among adults, no excuses Every Friday: Take $40 out of the account. Put in an envelope for vacation spending money. Additional dates per month: Jan: Set a reminder on the 15th to assess progress so far. Must check myself before I wreck myself. Feb: The new gym schedule should now be routine. Set reminders for gut checks. Mar: Pick a date during the month have a freezer meal party and get new recipes. April: Start looking into summer camps for the kids to keep them busy. May: Set a reminder to start planning a vacation: book a hotel, plan a budget, and figure out travel plans. June: Be intentional. Set up an overnight date with the hubs. The. kids. will. be. fine. with. grandma. for. a. night. July: Back to school next month—take a long weekend for family time. Aug: Progress check—ready for the holidays?! Sept: Pick a date for another freezer meal party. The last one was fun, and I love to entertain! Oct: Vacation! Praise the Lord and pass the biscuits…we’re outta here. Nov: Reminder to set up 2 dates to give back to the community or volunteer this month.#ninjasgiveback Dec: Reevaluate the year: how can I switch it up for next year? Happy New Year, friends! Let us know what you are up to in 2024!

Do you have a child with sweet ninja moves and a little bit…a huge sweet tooth? Well here is a fun and sweet, ninja inspired sugar cookie recipe for you. The recipe is nice and simple and can be done with your kiddo! You are going to need a few ingredients and some imagination as well. Let’s start off with all the ingredients you will need for this recipe! Ingredients 2 cups of all-purpose flour 1/2 teaspoon baking powder ¼ teaspoon salt 1/2 cup of unsalted butter, softened 1 cup of sugar 1 egg, beaten 1 teaspoon of vanilla extract Optional: colored icing Recipe: In a large bowl mix together the flour, baking, powder, and salt. In another bowl, take an electric mixer and slowly mix in the sugar and softened butter until light and fluffy. Next, mix in the egg and vanilla extract in the same bowl as the sugar and butter mix. Then, slowly begin to pour in the flour mixture with the mixture on low. Mix everything together until completely combined. Split the dough in half and flatten into disks. Wrap them with plastic wrap. Let the dough freeze for 20 minutes or until firm. The dough is good frozen for up to 3 months. Make sure to thaw before use. Preheat the oven to 325 degrees Fahrenheit. Take the dough and let it sit out for 5 minutes before rolling out the dough 1/8 inch thick. For easier and cleaner rolling use parchment paper sprinkled with flour to keep the dough from sticking. Okay so here comes the fun part of the recipe! After you have your dough rolled out, take a star-shaped cookie cutter and begin pressing into the dough with it. Take the cut-out dough and place them on a baking sheet lined with parchment paper. Bake the cookies for 10-18 minutes or until golden brown. Finally, let cool completely and you and your kiddo can begin decorating with icing or colored sugar! After decorating you can enjoy your handmade, ninja inspired sugar cookies! Such a fun, easy recipe, but you probably shouldn’t try throwing them though…that will get messy!

Cognitive learning and listening skills are key abilities that are built in most children, from a very young age. While it’s true that kids are all different, and you will never find two kids that are exactly alike, studies have shown that children involved in gymnastics or parkour share a common trait: their cognitive learning and listening abilities are well refined. Here are a few key points to consider: 1. Children involved in gymnastics or parkour exhibit stimulated interests with a range of activities within a class session. 2. There are multiple studies equated to the amount of screen time a child should be exposed to daily. When kids are in the gym, they can’t help themselves but to move and exercise. Even if they are in the gym for one activity on a weekly basis, it is still one less hour that they could potentially spend in front of a device, where they may not receive any one-on-one interaction. 3. Gymnastics and parkour test a child’s physical abilities, thus building grit and confidence . 4. A safe environment provides children with a literal and physical soft place to fall. While children inherently want to jump, run, and flip, a gym provides the correct setting for these activities, and children’s interests are heightened, knowing that they are being encouraged to jump and play in a safe, disciplined, and controlled environment. 5. Social skills are at their peak when kids are in the gym. They’re encouraging classmates, and being cheered on by coaches. They are gaining confidence with each session, and blossoming into capable and interactive kids. Their listening and learning skills are being honed, and they are engaging with others as they learn new skills. While it’s true that kids benefit from all athletics and sports, there is something special about a gym. The enthusiasm and desire to learn are palpable. The chalk, the sweat, the energy, and the work ethic are more than just observations to an outsider. They are the heart of the gym .

What motivates you? Money? Happiness? Peace? Now think back to when you were a kid. For me, my parents found my currency early on: boredom. If I wasn’t cleaning my room like I had been asked, my mom would begin to take things away. First, she’d take away TV. Then radio. Then, if I still couldn’t get it together, she’d pull me out of my extra-curricular activities that week. I. hated. being. bored. As soon as my parents discovered this, they knew it was my motivation. My brother’s motivation? Money. You could give that kid a quarter and he’d sell your clothes. It has been shown that boys and girls simply respond differently when it comes to what motivates them. Uncovering the motivation in boys starts with just a few basic concepts. Male brains intrinsically respond to movement. Physically activity keeps them learning. Boys feel connected and engaged when they feel like they are on the same level as adults. Show a boy respect, and studies have shown that he will respond in kind. Have a sense of humor. There’s a reason boys can’t help themselves but laugh at bodily functions and goofy jokes. They’re wired that way! Not getting too serious is a good way to keep boys engaged and interested. Encouraging boys to learn in a variety of ways will allow them to adapt to the learning style that best fits their personality. Once they are able to pinpoint their strongest learning style, studies show that boys thrive and excel quickly. Boys love to succeed. It doesn’t matter if they are competing with others or with themselves, they want to succeed. Give them that platform, and the sky is the limit.

Huh? What does that even mean? “Refocusing energy?” So, here’s the thing. Let’s say you’re a high-spirited kid. You are taken to a go-cart track, and told to “go have fun.” What do you think happens next? You’ll most likely hop into a go-cart without a helmet, without instructions, and without any concept of the possibility of negative consequences. What could happen next? Probably a crash . Now, let’s say you’re still the same high-spirited kid, but this time, before you’re told to “go have fun,” you listen to the safety instructor’s directions, put on a helmet, and understand the machine you’re about to drive. Consequence? You actually. have. fun. In the second instance, your energy was refocused. See what I did there? Instead of being permitted to find out how to operate a go-cart on your own, you were given the proper instruction to stay safe. The same can go for sports. In a gymnastics setting, kids are given the ultimate playground: a gym full of bars, mats, foam pits, and trampolines. Instead of running through the gym like, *ahem* banshees (yikes),  their energy is REFOCUSED during a class. How does this benefit kids? A few things happen: Kids are able to calm themselves easier.  Kids are able to communicate better.  Kids are much more focused and receptive to learning.  Why do you think recess is a necessity for school-age kids? So they can run off their energy and focus in school. Although, um…it’s also possible that the teachers need a break just as much as the kids. I mean, I’m just guessing…

I’m getting personal up in here, people.  We had a NINJA ZONE HQ team meeting a few weeks ago, during which we watched a video. Videos are fun, they help us learn, and many of us are visual, so we respond well to visual stimulation. However, as much as we’d love to watch Young Frankenstein during a team meeting, this video served another purpose. At NINJA ZONE, we believe in ourselves, and in each other. We make sure to be very intentional about personal development. It may seem corny or silly, but if you’ve never really taken a good look at yourself, and I mean REALLY getting deep and real, now is the time to do it. Go on, no one is watching. I am going to share this video with you, because it is important. We all have a WHY.  At NINJA ZONE, we believe in lifting each other up and supporting one another. Paying it forward, if you will. I want to pay this forward to you. What is your why?  If you don’t know, watch this. If you think you do know, watch it anyway. Ask yourself the question again. WHAT. IS. YOUR. WHY? There won’t be a quiz. Don’t get hung up on thinking this is just for business people or leaders. This video is for all of us. Just listen to how it speaks to YOU. Without further ado, I give you…Simon Sinek’s “Start with WHY.”

Recently, Ninja Trainer Devyn Yurisich was asked on social media how she disciplines her students, and she wrote this fantastic remark to a fellow Trainer. She outlines how she defines discipline, and why it is one of the most important aspects of her job. This is well worth the read, especially if you’re a Ninja Trainer, or have aspirations of becoming a coach (of any sport!).  Enjoy!  Discipline is not for just when a kid misbehaves. Many believe that the word ‘discipline’ has a negative connotation. Discipline is training or teaching the kids to obey rules (the firm lines or limits that you enforce), and behave appropriately. Being a trainer is just like being a parent – discipline should be kept consistent across the board (you expect the same respectful behavior from every student). Discipline is one of the most important subjects to learn about as a trainer (or as a person, really). Ask yourself these questions: * How do I expect my students to behave? I expect my students to make safe decisions, respect all people by caring about how they feel, and listening to them when they speak, and follow directions. *Why are my students not obeying my guidelines? Many times, students aren’t aware of your expectations. Communicating what SHOULD be done rather than what SHOULDN’T gives the student a clear understanding of how they are expected to behave. Include “ why ” all of the time. The way you speak to each age group should be different, remembering that the little ones are developmentally capable of understanding simpler terms, than the older ones. * How do I correct inappropriate behavior? Calling out, singling out, or embarrassing the student in front of their peers will result in that student, and all others, to not trust you. When people make mistakes, they deserve grace. Politely let the misbehaving student know what they should be doing. Yelling at your students teaches them that this is how people resolve issues or encourage change. Is that true? No… kids actually respond very well to an honest, respectful correction. * How else should I not discipline? Making your students do extra conditioning literally rips away the true fact that conditioning is actually good for them and should always be experienced in a fun way. Getting mad or making angry facial expressions teaches kids that they are only loved when they do what you want them to. Kids deserve to be loved when they make mistakes, and they just need more guidance or help to know how to do what is expected. Forcing your student to sit out or alone should absolutely only be when they are hurting others. My biggest rule that I enforce is that I WILL NOT and WILL NEVER tolerate physical aggression in the gym. *What are some clever ways to set my students up for choosing to behave as expected?  Friendly reminders of your guidelines should be addressed right before the class starts. I often ask my students, “Did you guys bring your listening ears today?” in a serious, but friendly way. Start the class on a line, and always expect them to walk from area to area in a line. The structure and order of the traveling will carry over into “staying in line” when at a station/rotation area. For little guys, give them markings to help them know where you expect them to wait, walk along, or stay within. I use little carpets, frogs, cones, etc. and communicate to them what to do in between doing actual skills. I confront misbehavior the moment it happens so the student knows exactly what they are doing incorrectly. For example: John is turned away from you, jumping on a mat, while you begin to explain what the students are doing in the new area you’ve just arrived to. You say, “I need all eyes on me! Everybody come really close, it’s easier to hear that way. Can everyone see me? I cannot tell you about all the fun stuff we’re about to do until I know that everyone is listening.” I always address the issue to the entire class, without singling out the one student. When John realized that he wasn’t doing what I was asking everyone to do, he stepped into the group and joined those who were listening. I always tell the students that in order to learn, you must listen. It’s easier to listen when they are not on equipment or looking at other classes. Ask students to group together and look at you when you speak, and then to always line up before moving to another area. Also, mention to the class that getting on any equipment without the trainer supervising is dangerous. If the student would have gotten hurt, the trainer would not know how they got hurt or how to help them. * So is discipline actually just enforcing appropriate rules that PREVENT bad behavior?  YES! Discipline shouldn’t be “whipped out” when a student does something “bad”. Discipline takes patience (loads of it), consistency (expect the same behavior every class, even when you feel irritable or relaxed), and grace (taking time to talk to the student respectfully shows them not only how they can choose to treat others as they grow into adults, but that you care about them). Students will obey your rules once you’ve communicated them, enforced them, and expected them. *What about the kid that knows the rules but still chooses to misbehave? Honestly, I don’t have students that disobey my rules. Seriously. They do at first (of course), but after I help them and redirect their actions, they choose to do what I’m asking them to. It’s surprising how competent–and genuinely good– kids actually are. The student that cannot comprehend your rules and chooses to disrespect your guidelines might need to be talked to after class. This should only happen very RARELY. Bringing parents into the picture makes things complicated, because the way you discipline will most likely be different than the way they do. The student may be “numb” to the tactics that parents use to correct misbehavior. Try your best to resolve the issue with the student without the parents hovering over the situation. Without the student in ear shot, mention the severe issues that keep arising in class with their child. Let them know the way you handle the situation, and ask if they could watch for that behavior at home. Never tell parents how to “fix” the student’s misbehavior. Students don’t need to be fixed. They need to be helped. My last advice for you or your staff – research as much as you can. Working with kids is (in my opinion) one of the most important jobs you could have. ‘Discipline’ is a term that is interpreted differently by so many, and the best “most recent” advice is always changing/new. The basis of my understanding of successful discipline is that humans are meant to develop relationships and love one another… even when we have to tell someone that they’ve made a mistake. And when it’s all said and done, you still have a little friend that depends on you to teach them all that they need to know as they grow into the future inhabitants of this Earth. Oh! I should also add: thank your students! Thanking them often when they do what you’ve asked them to encourages them to make that good decision again. It also affects their peers–you never know who is watching! I always thank my students for listening to me, respecting me, following my directions, etc. I do this A LOT. They love to hear that they are making good decisions… and they love to know that they are making me happy (making others happy makes you the happiest!). -Guest blog post written by Ninja Trainer Devyn Yurisich

Science is suggesting that instead of praising kids for their inherent talents, we should be concentrating more on their efforts to problem solve. So, basically, throw the rule book out the window. Everything that we’ve been taught as parents and educators is changing, and it’s backed by research. A few things that are note-worthy as a result of studies: Just praising kids on how smart they are can actually cause kids to be less excited about learning and excelling as they grow up. Kids are much more likely to succeed if we praise them for their thought processes and intellect-driven journey, even if they aren’t 100% successful in their conclusion. These findings are applicable in kids as young as 1! The bottom line of the study is that there are two mindset belief systems in play with kids. Growth mindset: The belief that achievements can change, and that the ability to problem-solve is developed over time. Fixed mindset: The belief that either you’ve got it, or you don’t, as far as intelligence goes. Based on these studies, there are two ways you can look at people. Think of a smart person that you know. Like, really smart. Got it? Ok, so, if you are thinking about them from the view of a growth mindset, your view of their intelligence would be that they have succeeded in solving some very difficult problems in their life. Now, thinking of them from a fixed mindset, you would simply say, “Wow. That dude is just smart.” See the distinction? So, what does all this mean for kids? To teach based on the growth mindset, focus less on a child’s intelligence, and rather praise them for their ability to problem solve like a boss. Instead of saying, “You’re just so smart,” try: “Did anything challenge you today? I love hearing how you work through stuff.” Also, instead of, “I can’t get over how good you are doing in school,” say: “What classes do you feel present struggles or challenges for you? Whatever they are, you’re rocking them, for sure.” No matter how you’re doing it, if you’re praising kids, you’re doing something right. Always remember: if kids (and adults, let’s face it…) are making mistakes, they’re (we’re) learning. Opportunities for pats on the back are around every corner, we just have to know where to look. Sources: Stanford University, Inc.com , and Upworthy.

Over the past year, NinjaZone programs have spread throughout the world into a variety of different locations and environments, serving a diverse group of children. Impact Sports Center is a NinjaZone member club located in Lodi, California, a  farming community of approximately 70,000. With a number of competitors in the neighboring towns, Impact Sports Center was looking to set itself apart from their peers, leading them to NinjaZone. We asked Shane Harden, Owner of Impact Sports Center, to give us his take on this whole NinjaZone program and tell us his story. Here’s what he had to say: “It was one year ago today that we launched NinjaZone in our gym. This was the the biggest program we had ever launched in our history and it took 4 months of hard work by my managers and staff to pull it all together before the first Ninja walked through the front door. I am so stinking proud of my team. We were so nervous. NinjaZone has come SO FAR in one year. When we launched, there was not even a single training video available. All we had was a binder (that was very well put together, though) that described the skills and lesson plans. LOL! We had around 25 boys in our existing boys program and we converted them all but 1 into Ninjas. Then, through a series of marketing emails and social media posts, we created a monster of a program and we have never looked back. Amazing! Today, we have 260 ninjas enrolled in 42 classes (shhhh….a few classes have 7 Ninjas enrolled. Don’t tell anybody) and we have a current waitlist over over 120 trying to get in. We have a total enrollment of just under 1100 kids. We just got a Ninja in yesterday that has been trying to get in since February. Effective January 1st, we are discontinuing Birthday Parties on Saturday so that we can convert those 5 hours into more floor space for classes. Projections show that we will add 14 more Ninja classes which will allow 70 more Ninjas! My goal is 350 Ninjas enrolled by the end of THIS year. Regrets? Yes! My biggest regret is pricing Ninja Zone the same as my gymnastics classes. NinjaZone is a PREMIUM PROGRAM and needs to priced accordingly. I want to be at $99 for a 1-hour Ninja Class and $60 for a 1/2 hour Lil’ Ninja Class. We are currently $74.50 and $58 (our current Lil’ Ninja classes are 45-minutes). So, In February, we are going to raise prices. In one year, NinjaZone has contributed a little over $215,000 in NEW revenue since we launched. I think my ROI is ok on this program. LOL! There is not a single other program that a gym could put in their location that would even come close to NinjaZone. Period! Not posting this to brag, I am posting this as as a THANK YOU to NinjaZone and its Leadership and the tireless efforts that this Company brings to market. Thank you all! PS: I want to host the 1st NinjaCon!!!!!!!” CLICK HERE TO LEARN MORE ABOUT BECOMING A MEMBER CLUB

February is a month for giving Valentines, celebrating Black history, and staying warm amidst the cold winter.  But did you know it’s also American Heart Month?  Sponsored by the American Heart Association , American Heart Month occurs each February and brings a special focus to the AHA’s mission: “To build healthier lives, free of cardiovascular disease and stroke.” You might have heard of the “ Wear Red for Women ” day earlier in the month that was delegated to promoting awareness of heart disease in women.  The AHA is also posting daily heart health tips on a special widget on their website.  Another major public health organization, Society of Health and Physical Educators (SHAPE) America, is teaming with the AHA’s heart-healthy theme for February.  The goal? To empower children to live healthy lifestyles too.  Your kids might be focusing on Jump Rope for Heart this month in PE classes. Looking for some ways to promote heart-health in your family? 1. Prioritize exercise People who don’t exercise are more likely to get heart disease.  These calendars from SHAPE American give daily physical activity calendars that you can use at home for the whole family.  This month’s exercises are heart-focused, as a bonus for Heart Month.  Choose the elementary activity calendar for younger bodies, but there’s a secondary activity calendar for older kids.  The “Ten at a Time” calendar is great for on-the-go families.  It’s designed for people who “don’t have time” to exercise.  Make heart health a priority for the rest of the month and aim to knock out the quick 10-rep exercises each day!  Even a 10-minute walk is a great way to start incorporating physical activity in your routine! 2. Take time to breathe Taking a few minutes a day to breathe slowly and deeply can help you relax and lower your blood pressure, a common risk factor for heart disease.  Breathing exercises or breaks are great and beneficial for all ages.  Breathing exercises have been proven to empower, calm, and self-regulate little ones, but the stress-relieving benefits will work for you too.  Bringing attention to your breath moves your body from the “fight or flight” system to the parasympathetic nervous system that allows for relaxation and receptivity.  Read: mindfulness, calmness, and a healthy body and mind. 3. Add heart-healthy foods Nuts, seafood, whole grains, beans, and other plant-based foods are great for your heart health.  Making small switches in your snack foods, salad toppings, or meat choices can reap great benefits for your heart.  While you’re at it, limiting sugary drinks, salty snacks, and other foods that are high in fat or high in cholesterol will limit your risk for heart disease.  These dietary adaptations can help promote a healthy weight and decrease the risk of other disease (i.e. diabetes, high blood pressure, irregular cholesterol levels), which in turn lowers your risk for heart disease.

We are in the midst of one of my most favorite times of the year: March Madness.  The premier men’s basketball teams from the NCAA are vying for the single spot from which they can be deemed college basketball’s “best.”  After the 64 teams are picked for the tournament on Selection Sunday, you will be able to find, download, and print the tournament brackets from the internet.  Challenge your family to a bracket competition; when I was growing up, the winner got to choose the after-church lunch spot one week.  Even if you know nothing about the game or the teams, the energy and hype that come along with the tournament are not to be left unexperienced.  Here are some fun ways your family can celebrate, even if basketball isn’t your thing. Host a book tournament Study for Common Things blog, written by a former librarian, has a cool idea to incorporate literature into the madness.  In her post here , she talks about a book tournament that she implemented when she worked at a public library.  Each week, kids voted for their favorite between two books (bracket-style), and the winners advanced through the showdown.  Kids were enticed to read the books they had not read yet. You could try this in your home with picture books to keep things short and easy. Create a “bracket” with a reading wish-list (Common Things Blog used the top-16 most circulated children’s books of the year to create her bracket, or check out the Caldecott Award Winners for inspiration).  Then, read two books each night and determine the “winners” that will continue on in your tournament. Foster your map skills After the brackets and contenders are determined, print a United States map.  Challenge your kids to put a stamp or a mark in each state with a team represented in the NCAA Tournament.  They might need to do some research for teams that aren’t obvious location giveaways, but this is a great way for them to explore geography and college campuses, for starters.  It can also spur some fun conversations when you ask questions like, “Which state has the most teams participating?” or “From what part of the US does it seem like most teams come?”  Shelisa from the thinkmagnetkids blog did this and loved the 30 minutes of family time that came with it, and she said it prompted educational and fun conversation for several weeks! Have fun in the kitchen There are endless basketball, game day, and March Madness inspired food ideas out there, but these basketball rice krispy treats are so fun and easy!  You only need six easy-to-find ingredients- and you can substitute the melting chocolate for frosting to make it even more simple. Bring the competition into physical activity Beyond playing basketball and shooting hoops, use March Madness as an inspiration to stay active.   Your Therapy Source is a site for special education and pediatric occupational/physical therapy resources, but their physical activity brackets are fun for all ages.  The “Favorite Physical Activity Bracket” models the same idea of the book tournament described above, but asks kids to vote for their favorite sport/fitness-related activities.  You could use the free printable bracket by YTS here , or create your own using theirs as a model.  Set a goal to partake in each activity as a family before voting for your favorites so that you get up and get moving, too. Research the crazy mascots You’ve probably heard of people basing their bracket picks on the teams’ mascots and are aware of some of the crazy ones out there, but where do schools come up with those names?  There’s almost always a fun story behind the mascot.  As you watch games this month, see what interesting mascots come up, and uncover the history and details.  Some of these featured schools might not be in the March Madness Tournament, but this article explores some of the strangest mascots in America- good for laughs for all! What are some of your favorite March Madness traditions?