Feeling like you've missed the boat on fitness? Think again! It's truly never too late to embark on a journey towards a healthier and more active life, and functional fitness is a fantastic place to start.
Forget about endless hours on treadmills or isolating specific muscles in the gym. Functional fitness focuses on exercises that mimic everyday movements – think squatting to pick up groceries, reaching for items on a high shelf, or carrying bags. These exercises engage multiple muscle groups simultaneously, improving your strength, balance, flexibility, and endurance in ways that directly translate to your daily life.
So, how can functional fitness classes help you truly enjoy life more?

• Boosted Independence: As we age, everyday tasks can become more challenging. Functional fitness builds the strength and stability needed to maintain independence for longer, making things like getting in and out of chairs, carrying groceries, and navigating stairs easier.
• Reduced Risk of Injury: By strengthening the muscles you use in daily activities and improving your balance, functional fitness significantly reduces your risk of falls and other injuries. This means more confidence in your movements and less time sidelined.
• Enhanced Energy Levels: Feeling tired and sluggish can limit your enjoyment of life. Functional fitness workouts, while challenging, ultimately boost your energy levels, allowing you to participate more fully in activities you love, whether it's playing with grandchildren, hiking, or simply enjoying a walk in the park.
• Improved Overall Well-being: Exercise, in general, is a fantastic mood booster. Functional fitness, by making you feel stronger and more capable in your daily life, contributes to a greater sense of well-being, confidence, and overall happiness.
• A Supportive Community: Functional fitness classes often foster a supportive and encouraging community. Working out alongside others who are also striving to improve their health can provide motivation, accountability, and new friendships.

The beauty of functional fitness is its adaptability. Exercises can be modified to suit all fitness levels, making it an accessible starting point no matter your age or current physical condition. Qualified instructors will guide you through proper form and help you progress at your own pace.
Don't let another day go by feeling limited. Take that first step. Explore a functional fitness class in your area. Discover the joy of moving with greater ease, strength, and confidence. It's never too late to invest in your health and unlock a more vibrant and enjoyable life. Your body will thank you for it!

​We often move through our days on autopilot, rarely giving conscious thought to the intricate mechanics of our bodies. But what if you could move with greater awareness, efficiency, and control? That's where the principles of parkour come in, offering a unique and powerful pathway to understanding and mastering your physical form. At its core, parkour isn't just about leaping over obstacles. It's about body control. It's about developing an intimate understanding of your capabilities, your limitations, and how to navigate the world around you with precision and grace. Through consistent practice, you learn to:

• Effortlessly Navigate Obstacles: Whether it's a wall, a railing, or even uneven terrain, parkour training teaches you to analyze the challenge, assess your options, and execute movements with calculated efficiency. This translates to a heightened awareness of your body's position in space and how to adapt to varying environments.
• Develop Proprioception: This "sixth sense" is your body's ability to understand its position and movement without consciously looking. Parkour drills, focusing on balance, landing, and controlled movements, dramatically improve proprioception, leading to better coordination and reduced risk of injury in all aspects of life.
• Enhance Body Awareness: Every jump, climb, and vault demands focused attention on how your muscles engage, how your weight shifts, and how your body interacts with its surroundings. This constant feedback loop cultivates a deep and intuitive understanding of your physical self.
• Move with Intention: Parkour isn't about reckless abandon; it's about deliberate action. Each movement is planned and executed with purpose, fostering a mindful approach to physical activity that can translate to greater intention in all your endeavors.

Think of it this way: parkour is like learning a new language – the language of your body. You start with basic movements, gradually building your vocabulary and fluency. As you progress, you become more adept at "reading" your body's signals, understanding its strengths and weaknesses, and moving with a newfound sense of control and confidence.
So, whether you aspire to scale buildings or simply want to move through your day with greater ease and awareness, exploring the principles of parkour can be a transformative journey. It's about unlocking your body's inherent potential and learning to move not just effectively, but intelligently. Start small, find a qualified instructor, and begin to discover the incredible capabilities you already possess. Your body will thank you for it.

​More Than Obstacles: The Unbreakable Community of Ninja Warrior In a world often defined by fierce competition and individual glory, there exists a sport that flips the script entirely. Step onto the starting platform of a Ninja Warrior course, and you’ll find yourself immersed in an atmosphere unlike any other. It’s a place where personal challenge meets unwavering camaraderie, where athletes push their limits not just for themselves, but alongside a supportive family forged in the fires of warped walls and salmon ladders. For those unfamiliar, Ninja Warrior might seem like a solitary pursuit. An individual battling gravity, balance, and sheer physical and mental fortitude against a series of daunting obstacles. And while the spotlight shines on the lone competitor navigating the course, the reality behind the scenes, and even echoing from the sidelines, is a powerful testament to the strength of community. Unlike traditional sports where rivalries can be intense and the focus is often solely on outperforming the competition, the Ninja Warrior community thrives on mutual encouragement and genuine support. Walk into any ninja gym or attend a competition, and you’ll witness a unique phenomenon: athletes cheering each other on with fervent enthusiasm, offering tips and advice, and celebrating every success, big or small, as if it were their own.

Why is the Ninja Warrior community so different? Several factors contribute to this extraordinary camaraderie:
           The Shared Struggle: The obstacles in Ninja Warrior are inherently difficult. They demand immense dedication, perseverance, and often, multiple attempts to conquer. This shared experience of pushing physical and mental boundaries creates a powerful bond between athletes. They understand the frustration of a fall, the elation of a new personal best, and the sheer grit required to keep going. This shared struggle fosters empathy and a deep respect for everyone who steps onto the course.
            Focus on Personal Growth: While competition exists, the primary focus for many ninjas is on personal improvement. It’s about conquering their own fears, overcoming their individual weaknesses, and pushing their own limits. This internal drive naturally leads to a more supportive environment, as athletes recognize that everyone is on their own unique journey of growth.
            A Culture of Learning and Sharing: The ninja community is incredibly open and collaborative. Experienced athletes readily share their techniques, training tips, and even offer encouragement mid-course. There’s a genuine desire to see everyone improve and succeed. This culture of learning and sharing elevates the entire sport and strengthens the bonds between its participants.
            Beyond the Competition: For many ninjas, the sport extends far beyond the competition floor. Ninja gyms become second homes, and fellow athletes become like family. They train together, travel together, and support each other through life’s challenges, both inside and outside the gym. This deep sense of belonging creates a powerful and lasting community.
             Celebrating Every Victory: Whether it’s a clean run, conquering a nemesis obstacle, or simply making it further than before, every achievement in Ninja Warrior is met with genuine celebration. The cheers from the sidelines are often as loud for the last competitor as they are for the frontrunners. This collective appreciation for effort and progress reinforces the positive and supportive atmosphere.

The Impact of Community: This strong community aspect has a profound impact on the athletes:
            Increased Motivation: Knowing you have a supportive network cheering you on can be a powerful motivator to push harder and overcome                                        challenges.
            Faster Learning and Improvement: Access to the collective knowledge and experience of the community accelerates individual growth.  
            Enhanced Mental Toughness: The encouragement and belief from fellow ninjas can provide the mental fortitude needed to face daunting                                          obstacles.
            A Sense of Belonging: Being part of such a positive and supportive group fosters a strong sense of belonging and camaraderie.
            Greater Enjoyment of the Sport: Ultimately, the supportive community makes the entire Ninja Warrior experience more enjoyable and fulfilling. 

​Ninja Warrior is more than just a test of physical prowess; it's a testament to the power of human connection. It's a sport where the obstacles on the course are matched by the unwavering support off the course. In a world that often emphasizes individual achievement, the ninja community stands as a shining example of how shared passion, mutual respect, and genuine encouragement can create something truly extraordinary. So, the next time you see a ninja conquer a seemingly impossible obstacle, remember that behind that individual feat lies a powerful community, cheering them on every step of the way.

One of the most popular questions I get asked is how did I get into ninja?  Generally the follow-up question is how did MOVEMENT LAB OHIO get started.  To start off this blog, I am here to answer both questions!

I have always been active and competitive.  We joke that I always worked hard to keep up with my brother.  I loved playing everything growing up with our neighborhood kids- football, baseball, as well as hotbox, and homerun derby with tennis balls! We also ended up getting a basketball sport court in our backyard where my brother and dad destroyed me daily! My dad created different tournaments like knock-out and 21, and at the end of the summer, those that held records got Frostys from Wendy's :)  My brother always held the title of the most games won, because he played me all the time!

I always loved climbing, and I think around 2nd grade, my mom saw a newspaper article about a new climbing gym opening up called VERTICAL ADVENTURES! Her and I went to try it out, and I was instantly hooked!  We had been doing a monthly family activity of bowling, and we quickly shifted it to indoor Rock Climbing.  My brother and I would go with my parents each month, and I fell in love with it.  I competed at a few Vertical Adventures comps (there weren't teams or regular competitions like there are now) and also traveled to a couple other competitions around Ohio during my elementary school years.  As we got older and busier with cross country and track, I usually only had time to climb in the summer, but I kept at it.  It always took a few weeks out of the summer to get my calluses and upper body strength back to climbing level, but then I enjoyed climbing the rest of the summer.

I ended up going to college at University of the Cumberlands and ran cross country and track there, but every summer I'd come back and get some climbing in and had missed it so much.  After college I served overseas as an English teacher in Kazakhstan for 5 school years.  Many people have only heard of it due to a movie called Borat, which was actually filmed in Romania.  It is the 9th largest country in the world, and it's located south of Russia and west of China.  When I first heard about Kazakhstan, I went to look at a map and was shocked I knew nothing about it.  In Kazakhstan we walked all the time.  I lived in an apartment on the 6th floor and we always took the stairs.  It was about a half mile walk (or more) to the bus stop, another mile to the office where my Russian language classes were, a half mile to the school where we taught, another half mile or so to the bus stop at night, then another half mile walk or more to the apartment.  The 6 flights of stairs at the end of the day were rough sometimes! :)  While there I kept up my running some with a group of friends called "Physculturnicas" who loved to be active outside.  Together we ran a marathon together, went climbing and camping outdoors a few times, and did other active things.  I also helped teach and lead either baseball or football (in the snow) every Saturday with some of my fellow teachers.  We played with a group of students/former students in Kazakhstan every week.  Sometimes there were a lot of us, sometimes only a few, but we developed a strong bond during those times!  I actually just found out recently that 2 of the most dedicated guys that came 

I also tried something active with a friend that was very much out of my comfort zone.  I tried out belly dancing my second year there!  I really enjoy dancing, but only alone at home, or in a comfortable setting which is usually in a crowd or when no guys are around.  Thankfully it was all women in the class. The instructor was so impressively good that I was so focused on trying to recreate the movements, and I didn't get too embarrassed most of the time!  During my time in Kazakhstan, I was still way more muscular than almost any other female and people would comment on my arm muscles, but I had lost a lot of my upper body strength due to not using it much.  Every summer when I came back to the States, I would climb a little bit, but never had a lot of time to climb.

After 5 years in Kazakhstan, I very distinctly felt God telling me to come back to the States.  When I first came back, there were definitely many adjustment challenges of finding my new place in life, friends, what I should do with my life, etc.  I considered everything.  I love massages, so considered learning to be a masseuse.  I considered nursing, firefighting, and so much more.  I eventually called around about jobs and started out as a personal trainer at Urban Active, now L.A. Fitness.  I also got a job working as a server at Texas Roadhouse-yes their rolls are delicious!  As is all of their food!  The jobs were pretty much opposites-as a trainer I started around 5 or 5:30am, and worked till around 11am or noon.  Then I'd go home, prep workouts for the next day's clients, then head into work at Texas Roadhouse around 3:30/4pm and work till late.  I was running regularly and I started climbing again.  I started bringing some of my fellow servers from Roadhouse to Vertical Adventures to climb, and was getting a lot stronger.  But I was also burning the candle at both ends.  I started getting sick a lot more since I wasn't getting enough sleep, and needed to start crashing hard and taking a nap in the middle of the day.

During this period I tried out my first Obstacle Course Race (OCR) called the Warrior Dash.  I ran it with a climbing friend and a friend from college joined us too.  While we were walking to registration I remember one of them mentioning a TV show called "American Ninja Warrior".  They asked if I had ever heard of it and said they thought I would love it!  My college friend agreed and said someone from my college had also competed on the show.  It sounded cool, but I didn't think much of it.  We had a blast at the OCR race, and I won my heat for the women easily and didn't push too hard, but then I found out a female in another heat beat me by seconds for the overall top finish.  I already loved the race, but that lit a fire on me to wanting to race again with other top females!  In time I started going out to other OCR races like the Savage Race; Tough Mudder (and the Toughest Mudder 24 hr race, but that's a story for another time!); Spartan Races; Mud, Guts, and Glory; OCR World Championships; North American Championships and more!

I hadn't thought again about that show "Ninja Warrior" that my two friends had mentioned over the weekend, until one night the next week after a shift at Texas Roadhouse.  I was sitting at a table talking with some of my co-workers and eating, then I remember a friend coming up bright eyed and banging her hands on the table.  "Michelle!  Have you seen the show American Ninja Warrior?!  You would love it, you need to do it!"  She started telling me all about it and how she thought of me when she watched it.  My curiosity was finally peaked enough so that I went home to my parents' house later and looked it up with them.  It was love at first site.  I was watching it and it just