Precerpt from Grandma's Ninja Training Diary: Breathing through the Battle

After that cardio class—ninety minutes of dancing, lunging, jumping, and shadow boxing—I realized something:
It wasn’t just my legs that were tired. It was my lungs. My breath was ragged, shallow, and rebellious. I had strength. I had grit. But I didn’t have breath control.

And that, dear reader, is a ninja’s weak spot.

🧘‍♀️ Breathwork: The Hidden Blade

Breath isn’t just oxygen. It’s rhythm. It’s recovery. It’s the difference between powering through and burning out.

Here’s what I’ve learned (and am still learning):

1. Inhale to Prepare, Exhale to Power

Before a lift, a lunge, or a leap: inhale.
During the exertion: exhale sharply. It stabilizes the core and fuels the movement.

2. Nasal Breathing for Endurance

Breathing through the nose warms, filters, and regulates airflow.
It also activates the diaphragm more fully, which means deeper, more efficient breaths.

3. Box Breathing for Recovery

After a tough set or a cardio burst, I use this:

Inhale for 4 counts
Hold for 4
Exhale for 4
Hold for 4

It calms the nervous system and resets the rhythm.

4. Breath Awareness During Movement

I used to hold my breath during effort. Classic mistake.
Now I listen to my breath. If it’s shallow or panicked, I slow down and reset.

🧠 Ninja Wisdom: Breath Is the First Form

Before the stance, before the strike, before the story—there is breath.
It’s the quiet companion to every movement. And when I master it, I don’t just move better. I feel better.

So yes, I’m strong. But now I’m learning to be strong with breath. Because Grandma Ninja doesn’t just fight hard—she breathes deep.

Want to do the next post on “Training with Cats: The Art of Feline Interference”? Or maybe “Ninja Nutrition: What to Eat When You’re Tired but Still Training”? I’m ready to keep the scroll rolling.

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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