Precerpt from Grandma's Ninja Training Diary: Breathwork for Endurance

I’m not trying to win a race. I’m trying to last. I want to walk up those 17 stairs five times and feel energized, not pooped. I want to run—not just for one minute—but for many. That’s why I train. That’s why I breathe.

🫁 Breath Is the Engine of Endurance

Muscles need oxygen. The heart needs rhythm. The brain needs calm. Breath delivers all three—if you train it.

Here’s what I’m learning:

1. Paced Breathing for Movement

Match breath to steps:

Inhale for 3 steps, exhale for 3.
Then try 4. Then 5.

This trains your lungs to stretch and your body to sync.

2. Diaphragmatic Breathing

Breathe deep into the belly, not shallow into the chest.
Practice lying down: hand on belly, inhale slowly, feel it rise.
This builds lung capacity and calms the nervous system.

3. Recovery Breathing

After exertion, sit tall.
Inhale through the nose for 4 counts.
Exhale through pursed lips for 6–8 counts.
This slows the heart rate and clears fatigue.

4. Breath Holds for Resilience

Inhale deeply, hold for 5–10 seconds, then exhale slowly.
Builds CO₂ tolerance, which improves stamina.

🧠 Ninja Wisdom: Breath Is a Skill

You don’t just breathe. You train your breath.
It’s the quiet discipline behind every strong stride.
And when breath flows, endurance grows.

So yes, I’m building endurance. Not just with movement, but with breath. Because Grandma Ninja doesn’t just show up—she stays.

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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