Precerpt from Grandma's Ninja Training Diary: Move Smart When You're Sick

 

I’m all for movement — but when I’m under the weather, I don’t push through like a hero. I listen, adapt, and protect others. That’s the Grandma Ninja way.

🤒 First, I Do the Neck Check

If my symptoms are above the neck — sniffles, mild congestion, maybe a scratchy throat — I might still move. A walk, some gentle yoga, or light stretching feels good.
But if it’s below the neck — fever, body aches, chest congestion, or a deep cough — I stay home. That’s not weakness. That’s wisdom.

🧘 How I Adapt My Routine

• I lower the intensity: No sprints, no HIIT. I swap cardio for walking or mellow yoga.
• I shorten the session: 10–20 minutes max. My body’s busy fighting off bugs — I don’t need to exhaust it.
• I hydrate more: Illness dries me out, and so does exercise. I keep water close.
• I skip the gym if I’m contagious: Even if I feel “okay,” I wait 24 hours after my fever breaks before I go back.
• I rest without guilt: A few days off won’t ruin my fitness. It might save me from a longer recovery.

🧼 How I Protect Others

• I stay home if I’m coughing or sneezing: Even mild symptoms can spread.
• I wipe down everything: Mats, weights, machines — before and after.
• I wash my hands before and after: Not just a rinse. A real scrub.
• I wear a mask if I’m borderline: If I’m not sure I’m contagious, I mask up.
• I skip group classes: No one wants my germs in their downward dog.

🧠 Grandma Ninja Wisdom

Exercise boosts immunity — when I’m well. When I’m sick, it’s a balancing act. I don’t let ego or routine override common sense. I move gently, rest deeply, and return strong.

My closing kick:
“Being tough isn’t about pushing through. It’s about knowing when to pause, protect, and heal.”

Grandma’s Ninja Training Diary is the inspiring true story of a septuagenarian grandmother who dared to dream big—by training for American Ninja Warrior. Teaming up with her coach and trainer, 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; her coach 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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