Precerpt from Grandma's Ninja Training Diary: Fuel First, Fight Later

 

I used to skip breakfast before training. My logic? Don’t want to be digesting while dodging imaginary assassins. Post-workout, I’d nibble a Zone bar like a monk with a vow of restraint. But Brittany—wise in the ways of metabolic truth—shook her head. “No, no, no,” she said. “You need energy before you train.”

Turns out, she’s right. Here’s what I’ve learned from the dojo and the data banks:

🥋 Pre-Workout Fuel: The Power of the Right Bite

• Eat 1–2 hours before training: A small meal or snack with complex carbs and a bit of protein gives your muscles the fuel they need without weighing you down.
• Examples: Half a banana with peanut butter, oatmeal with berries, or a slice of whole grain toast with egg.
• Hydrate early: Start sipping water when you wake up. Dehydration is stealthy—it saps strength before you even feel thirsty.

🧘 During Training: Sip, Don’t Guzzle

• Water is your silent ally: Sip every 15–20 minutes, especially if you're sweating like a ninja in a sauna.
• Electrolytes matter: If your training lasts over an hour or you're in heat, a pinch of salt or a splash of coconut water can help.

🥗 Post-Workout Recovery: Rebuild the Temple

• Eat within 30–60 minutes: Your body’s in repair mode. Feed it protein and carbs to rebuild muscle and replenish glycogen.
• Examples: Greek yogurt with honey, scrambled tofu with veggies, or yes—your Zone bar, now in its rightful place.

🧠 Ninja Wisdom: Timing Is Technique

• Skipping meals might feel “clean,” but it’s like showing up to battle with no sword. Energy is not indulgence—it’s strategy.
• Digestion doesn’t have to be a foe. Light, smart fuel before training won’t slow you down—it’ll sharpen your edge.

Next time I train, I’ll eat first. Not a feast, but a whisper of power. Because Grandma Ninja knows: you can’t fight on fumes

Grandma’s Ninja Training Diary is the inspiring true story of a 70-year-old grandmother who dares to dream big—by training for American Ninja Warrior. Teaming up with coach and trainer Brittany Renz, she embarks on a three-year journey to build strength, resilience, flexibility, balance, and endurance—starting from scratch.

Told in a dynamic mix of diary entries, coaching insights, and behind-the-scenes reflections, this book chronicles the ups and downs of late-in-life athletic training. From gym workouts to rock climbing, yoga to injury recovery, sleep to mindset—every aspect of the transformation is explored with honesty and humor.

Grandma shares what she’s learning; Coach Brittany explains why she’s right—or wrong. Together, they offer a realistic, encouraging look at what it takes to pursue an extraordinary goal at any age.

Part training manual, part motivational memoir, Grandma’s Ninja Training Diary is packed with practical tips for readers over 50 who want to improve their fitness, health, and confidence. You’ll also get insider insights into the world of American Ninja Warrior, strategies for balancing real life with ambitious goals, and hard-won wisdom about success, failure, and the joy of simply showing up.

To read more precerpts from Grandma's Ninja Training Diary, click HERE.

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