Justin Moore - Ninja Trainer

New Tutorial on the channel!

Rope climb tutorial for Ninja and OCR training: Use your feet to DOUBLE your climbing speed

Rope Climb Tutorial - Ninja and OCR Training In this tutorial I teach the 4 main techniques when it comes to climbing rope, and how to use your LOWER BODY to DOUBLE your rope climb speed!

New tutorial on the channel!

Learn New Skills FASTER - Ninja COACH Tutorial If you are a COACH, use this skill to help your students learn faster, avoid injury, and improve recovery time. As an ATHLETE, incorporate this style of trai...

I have a lot of friends and clients who struggle with getting on a healthy, regular sleep schedule.

And with the number of people who ask me about this on a regular basis, I figured I'd share the habits and tactics that have worked very well for me over the past 2 years.

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As a chronic night owl, these few things helped me tremendously with getting back on a solid sleep schedule:

1. Sunlight first thing in the morning, getting as much sunlight as possible throughout the day, and watching the sunset.

Why it works: Exposure to sunlight in the eyes is a key contributor to cortisol release. Despite popular opinion, cortisol is not inherently bad. Cortisol helps regulate "alertness" (how "awake" and attentive you are - it gives you energy and focus).

Where most people run into trouble is their cortisol levels are out of sync with circadian rhythm. You want cortisol high in the morning, and low in the evening. The good news is that your body, generally speaking, only releases so much cortisol within a 24 hour period.

So, if you can trigger a spike in cortisol in the morning, your cortisol levels will steadily get lower throughout the day (provided you aren't attacked by a tiger or faced with some other emergency late in the day). This allows you to feel less alert in the evening and more ready for bed.

At least, that's what it did for me.

Additional note: I like to watch TV in the evenings. Most people have heard something about "blue light" messing with your sleep. That's where being outdoors while the sun is setting comes in. By being outdoors (or at least having your windows open) during the sunset, it can act as a sort of inoculation for blue light messing with your sleep cycle in the evenings.

I don't remember all the specifics on how this works, but it has to do with the angle of sunlight hitting your eyes during the sunset. Check out Andrew Huberman's podcast for more info on this.

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2. Breath work in the morning (and as needed in the evenings) -

I practice the Wim Hof breathing method every morning. The short version of how to do this involves taking 30-40 deep breaths (like, huge, hulking, ENORMOUS) breaths at a fast pace, then letting all the air out of your lungs and holding your breath as long as you can (my record is 5 minutes, but right now I consistently get around 3 minutes on my breath hold). This is followed by another deep breath in, holding that for 10-15 seconds, and that's one round. I typically do 2-3 every morning.

This also spikes cortisol, as well as several other hormones, neurotransmitters, and weird chemistry stuff that increases alertness in the morning. Not to mention all the other crazy awesome psychological and physiological benefits.

You can also use box breathing (4 count breath in - 4 count breath hold - 4 count breath out - 4 count breath hold, repeat) to calm down in the evenings while you're laying in bed, or 4-7-8 breathing (4 count inhale - 7 count hold - 8 count exhale, repeat) in the evenings as well. I usually start with box breathing for a few and then switch to 4-7-8, which puts me into a dream-like state very quickly. Even if I don't drift right to sleep, just relaxing in that dreamy state is a nice way to spend some time before bed.

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3. When and how much caffeine I take/drink

There are really only two main rules I follow around caffeine.

And honestly, when I started getting sunlight in the morning and taking a greens supplement (I use AG1, which has magnesium in it among other things) my caffeine intake dropped dramatically (I used to drink 2-4 energy drinks a day, and that's not including coffee because coffee "didn't count" lol).

I felt more awake in the morning and started pushing caffeine out for 60-90 minutes after waking up.

My reason for doing this requires a quick walkthrough of how caffeine actually works, but I'll keep it brief.

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Caffeine does not give you energy. What it does is block adenosine receptors in your brain. Adenosine makes you feel tired. When your adenosine receptors fill up, you get sleepy.

When you drink caffeine and it blocks those receptors, it prevents that sleepy feeling. However, adenosine is still building up around those receptors, it just can't get in. So when the caffeine wears out, you get hit with a wave of sleepiness (the "crash").

By pushing caffeine out 60-90 minutes in the morning, it gives the adenosine receptors time to fully clear in the morning so you can establish an energy "baseline" before adding caffeine into the mix.

Combine that with sunlight, breath work, and/or exercise in the morning, and you have a recipe for a high energy, high cortisol morning that's going to set you up for your energy levels to steadily drop throughout the day, helping you be ready to sleep at night time.

Next, I cut out caffeine after 3 pm at the latest. Generally I try to stop by 2 pm. The half life of caffeine is about 8 hours. So even if you're one of those people like how I used to be who can chug a Monster and then immediately hit the sack, it's still going to mess with the quality of your sleep.

Quick Anecdote:

I remember having a coffee with dinner while on vacation for my anniversary and then lying awake in bed until 2 AM about a month ago. Never thought I'd be that guy 😂

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Anyway, those are my routines that help with sleep, and they've worked wonders for me.

No, they aren't exogenous supplements that you can take for an easy, no effort solution (for the most part, I love AG1 and recommend it to everyone I can), but they're FREE and EFFECTIVE.

At least, they have been for me.

New Warped Wall Tutorial on YouTube!

PLUS - What shoes to wear while Ninja Training!

Warped Wall 101: Ninja Training Tutorial A quick Warped Wall tutorial going over the biggest mistakes I see when Warped Wall TrainingPLUS - What Ninja shoes I recommend to my students when it comes ...

2/2 for resolutions this year.

3 minute breath retention hold ✅ (round two was an accidental screen tap starting the retention before I meant to - doesn't count)

Side flip ✅ - got this back about a month ago. Will post video later

Woo! Baby steps!

If you're interested in movement training, obstacle course racing, Ninja Warrior, parkour, or easy to use fitness tips, you can check out my YouTube channel.

Link in the comments.

New Video on the channel!

Vault training for beginners - Safety, Speed, and Side Vault tutorial + Full Workout

Parkour for Beginners: Safety, Speed, and Side Vaults If you're interested in parkour but aren't sure how to get started, this video is for you.In this video I break down my Top 3 most PRACTICAL and BEGINNER FRI...

Struggling to learn how to link lachés? You may be practicing wrong...

In this video, I go over specific exercises you can incorporate into your training which help you increase learning speed in linking lachés.

Enjoy!

Drills for Skills: Linked Lache Training Having trouble learning a linked lache? Use THESE DRILLS in your practice time to increase learning speed and unlock your linked laches FASTER!

1. It turns out that I've logged over 65 hours of holding my breath since I got the app/started the fundamentals course.

2. My longest recorded breath hold was over 5 minutes.

A great reset after a long week.

7 minutes at 60° in the gift my wife gave me for my birthday.

Best Wim Hof Session I've had in a while!

Not only did I return to my goal of a 3 minute retention hold, but I also had an incredible surge of energy during rounds 2 and 3 AND I DOMINATED the cold shower afterward.

Had an amazing Ninja workout today with Skip Platt and a few other awesome folks! Topped off the intensity with a cold plunge for 3 minutes which was icing on an already delicious (ie: challenging, grueling, tough, enjoyable, supportive, inclusive) training experience.

Thanks for having us out, Skip! Looking forward to training again soon!

Black Friday sale is still on! 🔥 Train in the coolest and most comfortable training gear available AND get free training programs sent straight to your phone! 💪💪💪

Use code "NinjaX" at checkout and save 10%!

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IT'S HERE! 🔥 Early Access started yesterday and I've already seen a ton of people jumping on to take advantage of this sale.

If you're into superheroes, fitness, and clothes that look great and feel INCREDIBLY comfortable, I highly recommend you check out Black Friday sale happening right now!

Click this link (https://www.superx.co?sca_ref=1618664.ccvYcrQLsb)

OR

Use code "NinjaX" at checkout or scan the QR code to save 10% on your order!

Let me know if you pick one up for yourself and what you got!

📸 -

IN 3 DAYS my absolute favorite clothing brand, SuperX ( ), will be beginning it's 2022 BLACK FRIDAY sale!

Click the link below or Use code "NinjaX" (capital N, capital X) to save 10% off your order!

https://www.superx.co?sca_ref=1618664.ccvYcrQLsb

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New tutorial! 💥💥💥

In this video I go over how to do the coveted "Linked Lache" or "Carry Lache" as we call it at Ninja Obstacle Academy.

Check out the video by clicking the link below, and let us know what other skills, breakdowns, and tutorials you'd like to see on this channel!

Be sure to like and subscribe to stay up to date on new content and tutorials as they come out!

Linked Lache Tutorial for Ninja Obstacle Training 00:00 - Headline00:22 - Breakdown00:55 - Disclaimer02:47 - Reasons why to Carry Lache05:12 - Explanation06:15 - Demonstration08:06 - Biggest Hangups10:52 - O...

In this video, I go over the most Fundamental and Universal of Ninja moves...

Simple Harmonic Motion

If you've ever wanted to try Ninja but weren't sure where to start,

OR

maybe you just want to be able to play WITH your kids when you're at the playground together, watch this video!

AND

If you're already a Ninja who's looking to up your game by increasing the efficiency of your movements on the course so you can save energy, increase speed, and generally compete better...

watch this video!

Check it out below, let me know if it helps!

And let me know in the comments what tips and tutorials YOU want to see on the channel.

Enjoy!

https://youtu.be/zTTvlcPr2oA

Ninja 101: Simple Harmonic Motion Use this ONE MOVE to conquer 80% of Ninja Obstacles! With this technique you can get improve your ability to move and swing through obstacles WITHOUT needing...

If you're interested in learning about some of the strategies and tactics that I use in building good habits, Ninja training, or even learning about some of the business side of things, check out this episode of The Local Domination Show where I had the opportunity to appear as a guest speaker.

https://youtu.be/nFaQKnKkdYo

We had a great time talking during this interview and I'm incredibly grateful to The Local Domination Show for reaching out!

06: Good Habits: Building Successful Business with Justin Moore. In this video, Justin Moore, co-owner of the Ninja Obstacle Training Academy, discusses the importance of good habits in business. He outlines three simple s...

Had a great time training at Freestyle this past Friday!

These slackline kettlebell challenges are way tougher than they look!

SLACKLINE CHALLENGE and Laché Stunts! - Friday Night Freestyle 08/19/2022 Slackline and Laché challenges from Freestyle Training yesterday!Some of these kettlebell - slackline challenges are NO JOKE! more info on how you c...

In this video, I stray from the normal format to answer some questions and provide some 1 on 1 feedback for a good friend and fellow Ninja who asked for some help on his laches!

Though it's different from how we'll normally approach videos on this channel, we go into deep analysis and explanation of technique, AND even touch on some advanced Ninja technique at the end of the video!

Check it out!

PS: Thanks to my good friend, Skip, for bringing up this idea and letting me use his footage! You're the man!

https://youtu.be/arEZ6NexLRI

NINJA FAIL! - 1 on 1 Lache Coaching Lesson After my last video a fellow Ninja reached out for some help with his laches, and I happily obliged!While this videos strays from the traditional tutorial ap...

Training for an upcoming video shoot in a new series featuring workout gear!

Can't play a without looking like one!

Check out this 2 Minute Pro-Tips tutorial to help improve your Ninja Bar Swings, and maybe even save your life!

https://youtu.be/l7SZVjnJD_Y

NOA Tutorials Bar Swings v01 Are you making these mistakes???Here are the top 5 biggest mistakes I see ninjas make in their bar swings, and how you can fix them!Learn how to perfect your...