AVAC Blog

 The Unique Benefits of NinjaZone, an Obstacle Course Based Class for Kids

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Children are spending two-thirds of their days sitting, and increasingly are faced with more and more sedentary options, so now more than ever is it important to provide kids with an outlet for exercise that is also fun. As Lawrence J. Cohen, Ph.D., a licensed psychologist specializing in children's play puts it, "When kids don't have appropriate channels to release their energy and emotions, it can manifest as irritable, aggressive, or attention-seeking behavior." A growing trend to fill this need is obstacle course based classes like NinjaZone. 

In the US, more than 300 gyms offer NinaZone programming, with 10+ in the Bay Area. This movement is expected to expand thanks to shows like American Ninja Warrior and “obstacle course” making its debut in the 2028 Olympics. If you’d like to discover why NinjaZone classes are growing in popularity, check out AVAC’s free trial classes Saturday, January 25th from 9am-1:00pm. Register for The NinjaZone Experience here.

In this blog, we’ll explore why NinjaZone is a unique and comprehensive way for kids to develop mentally and physically.  

What Makes NinjaZone Unique? 

So, what makes NinjaZone different from other types of exercise? Below we’ll go over a few of the ways that NinjaZone differs from traditional sports or forms of exercise. 

NinjaZone avoids specialization: NinjaZone avoids repetitive drills or movements that are required of organized sports. Obstacle courses are rearranged often in an effort to have kids practice a wide range of movements, encouraging them to use different muscle groups and avoid burnout.

Built in character development: Beyond physical exercise, classes teach the NinjaZone Creed which instills kids with soft skills important to personal growth. The Creed encourages responsibility, respect, manners, conflict resolution, kindness, impulse restraint and striving to be your best self.

Children go at their own pace: Unlike team sports, children level up in NinjaZone independent of peers. Advancement happens when they are ready and have demonstrated the necessary mastery of both physical skills and of the core values in the Creed. 

Physical Benefits 

During their class, children will run, jump, climb and more. All of this activity is designed to support a child’s physical development and improve health outcomes later in life. 

Muscle and bone density: As kids are engaging in acrobatic sports, they’re doing more than getting out energy, they are building muscle and bone density. Many of the ninja-style movements are weight bearing activities that stimulate muscle development and bone growth. Appropriate amounts of movement is important to avoid complications like osteoporosis later in life. 

Balance and Stability:  Many of the ninja-style movements practiced in class are balanced based and promote coordination, spatial awareness, and motor planning. In essence, kids learn how to better control their bodies by practicing new movements.  

Mental Benefits 

NinjaZone looks at children’s development comprehensively and is designed with a child’s mental health in mind, aiming to inspire positive traits in kids, like confidence. 

Promotion of Individual Growth: Every child has their own individual needs, which are more easily accommodated in NinjaZone’s small group sizes. Children can gain confidence, resilience, and self-independence through the various obstacle courses and movements they work through.

Positive Mindset: Instructors ensure that NinjaZone is a supportive environment and model a positive mindset that kids are encouraged to adopt. This equips kids to better deal with new challenges and persevere. 

Relieve Anxiety: Regular physical activity can help ease stress and anxiety, a growing problem amongst children as 10% of kids ages 3-17 have current, diagnosed anxiety. Exercise causes the body to release endorphins, which positively impact cognitive function and overall mood.

Try Out NinjaZone 

Bottom line is that as sedentary lifestyles become the norm, programs like NinjaZone are a great way to get your kid moving. NinjaZone wraps fitness, socialization, and problem-solving in a package that will have your child enjoying physical activity. If you’d like to see the benefits, check out our trial classes on Saturday, January 25th, from 9 am -1:00 pm. 

Register for The NinjaZone Experience here and save your spot!

 


The Lifelong Benefits of Playtime for Kids

It’s no secret that regular movement is essential for kids. It helps them develop physically by building strong muscles and bones, improves coordination and balance, boosts brain function and mood, and encourages social interaction through play. The more we encourage regular physical activity in childhood, the more kids will establish healthy lifelong habits.

As a family-owned athletic club with programs for all ages and fitness levels, we’re committed to supporting families and helping you get your little ones moving. In this blog, we will explore the many benefits of physical activity and share tips to maximize playtime and movement, such as attending AVAC’s Junior Fit Day on January 25th. During Junior Fit Day, the Ninja Zone will be open for kids to engage in a combination of obstacle training, gymnastics, martial arts, and freestyle movement. Reserve your spot today! 

Why Physical Activity is Essential for Kids

The physical benefits of movement are extensive and well-documented. A 21-year study that measured participants' physical activity found that “a high level of physical activity in kids ages 9 to 18, especially when continuous, significantly predicted a high level of adult physical activity.” This study supports the idea that active kids are more likely to become active adults. 

According to the World Health Organization and KidsHealth, staying active is also shown to:

  • Build strong muscles, bones, flexibility, and endurance

  • Reduce the risk of type 2 diabetes and obesity

  • Improve sleep quality by helping kids fall asleep faster and sleep through the night

Regular activity also has mental health benefits, such as: 

  • Boosting confidence and body awareness

  • Learning to manage emotions effectively

  • Practicing problem-solving skills 

  • Enhancing attention and memory

  • Having fun!

If you’re wondering how much playtime and physical activity kids need, toddlers and children aged 3 to 5 need at least 3 hours each day, while children aged 6 to 17 should get a minimum of 60 minutes daily. 

Getting the Most Out Of Playtime

The most important thing to remember is that playtime should be fun. Kids build positive associations when they are having fun. If you like to hike but your kids aren’t interested, turn it into a game and make it exciting. Grab some binoculars and try to find as many birds as you can, or turn the hike into a scavenger hunt. After dinner, go on a family walk or find a safe space to challenge your kids to a wrestling match. They will love the interaction and work up a sweat.   

Here are some more tips to follow: 

  1. Encourage solo play: When adults are around, kids look to us for direction, but during self-directed play, they tap into their imagination.

  2. Sign up for structured classes. Programs like Ninja Fit at AVAC or sports teams can help you make time for movement.

  3. Focus on fun over competition for younger kids: Keep team sports focused on fun and learning rather than winning so they continue to enjoy it. 

  4. Expose older kids to various activities: Participating in different activities helps strengthen various muscle groups and supports healthy growth using different body parts. 

Nurture Movement 

Any kind of movement is beneficial for kids, especially as they age. Whether through structured or unstructured play, sports, or outdoor adventures, it counts. At AVAC, we’re here to support you and your family’s fitness journey and hope you will join us for Junior Fit Day to have some fun in our Ninja Zone.


Mindful Nutrition Tips for the Holidays 

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The holiday season is here—a time for gathering with loved ones, enjoying festive traditions, and, of course, being surrounded by an abundance of delicious food. But if you’re feeling anxious about staying on track with your healthy eating habits, you’re not alone. In fact, overindulging is a concern for 39% of Americans during this time of year.

To help you navigate holiday meals without stress, we spoke with AVAC’s nutritionist, Jen Comartin, who has been in the health and wellness space for fifteen years, about her strategies for helping clients survive the holidays while staying mindful of nutrition goals.

According to Jen, there are a few things we can do: 

  1. Reframe Your Mindset: Big holiday meals, like Thanksgiving dinner, are meant to be enjoyed—and it’s okay to do so. Remember, the holiday is about one special meal, not an entire season of overindulgence. When we let a single day of celebration snowball into weeks of overindulgence, we start to compromise healthy eating habits. 

  1. Don’t Skip Meals: It might seem counterintuitive, but skipping meals to ‘save up’ calories can lead to overeating. Instead, go about your day as usual, fueling your body with nutritious meals. You can always incorporate healthy swaps throughout the day, like eating a kale salad instead of a sandwich, to get more nutrition before dinner and help you feel more satisfied. Going into your big holiday meal hungry will ultimately lead you to overindulge.  

  1. Bring a Healthy Dish: If you’re attending Thanksgiving dinner and want to ensure you have a healthy dish, offer to bring one! One of Jen’s favorite side dishes is a brussel sprout and kale Caesar salad. It's nutrient-dense and a great way to load up on antioxidants and fiber, helping you stay full. 

  1. Limit Appetizers: If you want to indulge in fun, less nutrition-dense foods during dinner, try limiting appetizers. You may even want to stand on the opposite end of the room so you’re less likely to graze. 

  1. No Bad Food: While it's true that some foods are more nutritious than others, labeling certain foods as "bad" can be harmful. This kind of thinking can lead to feelings of guilt and shame, making it harder to maintain a healthy relationship with food. When you’re building your dinner plate, load up on protein and veggies first and then add in the fun, less nutritionally dense foods. 

  1. Take a pause: Instead of rushing through your meal, take your time to savor the meal in front of you and the people around you. Use the pauses to converse with the table and enjoy the company of loved ones; ultimately, it’s a table of people, not food.

  1. Enjoy, Reset: If you happen to overindulge, it's okay. A single meal doesn’t define your journey and won’t compromise your progress. Hit the reset button at your next meal. 

We hope these tips empower you to navigate the holiday season with confidence and ease, focusing on mindful eating and balanced choices. If you’d like to speak with Jen further about your nutrition goals or schedule an assessment, contact her via email at [email protected]


AVAC Swim School 4th Annual Floating Pumpkin Patch

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While San Jose may still be basking in the warmth of sunny fall days, the Halloween spirit is in full swing at AVAC with our 4th Annual Floating Pumpkin Patch!

For one more weekend, AVAC Swim School is transforming its heated indoor pool into a spooktacular sight with a floating pumpkin patch! Families can dive in, enjoy a swim together, and pick the perfect pumpkin to take home. Don’t miss out on this family-friendly tradition—there’s only one weekend left to join in on the fun!

Create Unforgettable Memories

AVAC started this fun event to give families a unique pumpkin-picking opportunity that promotes both movement and togetherness. By combining the excitement of Halloween with the physical activity of swimming, we hope kids will be inspired to have a lifelong love of the water. This event is also a chance for the adults to take an active role in their child’s swimming development.

We also wanted to create an event that the whole family can enjoy together since we understand the challenge of finding activities that are appealing to all ages. We hope this event becomes a cherished tradition for your family, providing years of fun and lasting memories.

Making Swimming Fun Year-Round

Beyond making memories, our Floating Pumpkin Patch offers a unique opportunity to enhance your child's swimming development. It's a fun alternative to traditional pumpkin patches and a great way to reinforce the swimming skills they've learned in swim class.As your child splashes around in our pumpkin-filled pool, they'll develop positive experiences in the water and build confidence in their swimming abilities. This playful activity is a fantastic way to foster a lifelong love of swimming and a desire to continue to hone their water skills.

How to Join the Fun

The last weekend for the AVAC Floating Pumpkin Patch is Oct 26th & 27th from 4:20 pm–5:00 pm.

AVAC members,Swim School, and JrFit families may reserve their spots by calling the Swim School at 408.267.4032 or visiting the front desk. All participants must be registered to enjoy the fun.

Cost:
1st enrollment $40
2nd enrollment $20
Under 12 months Free (still needs to be enrolled)

What to Bring:

  • Swimsuits: For everyone who plans to enter the water.
  • Towels: To dry off after your swim.
  • Camera: Feel free to take photos of your little one(s) picking out their pumpkin.
  • Family: Share the fun with your loved ones!

Since we began this tradition four years ago, we've been thrilled to offer our members this unique experience. It's heartwarming to see the smiles on kids' faces as they explore the water and pick pumpkins to bring home; and parents will love the opportunity to enjoy a Halloween activity that's less focused on sugary candy and still brings out the same level of excitement!

We Can’t Wait to See You There!




Almaden Valley Athletic Club
5400 Camden Ave [at Kooser Road] | San Jose, CA 95124
 408.445.4900   [email protected]