MSI Press Blog

  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 Resilienc...

  I didn’t struggle with the cardio class . It was designed for seniors, and it was gentle. I didn’t even need those big yellow weights. But here’s the truth: endurance is my weak spot . I can run a ten-minute mile—for one minute. Then I’m out of breath. I can walk up and down 17 stairs four or five times. Then I’m a little pooped. Not a lot. But I don’t want to be pooped at all . That’s why I enrolled in the class. That’s why I keep showing up. 🫁 Endurance Isn’t Just Fitness—It’s Freedom It’s the ability to chase a cat, climb a hill, or dance through a grocery store without needing a sit-down. It’s the quiet power to keep moving when others stop. And for a Grandma Ninja, it’s the difference between surviving and thriving . 🧠 Ninja Strategy: Training the Breath, Not Just the Body Consistency beats intensity : Ninety minutes of movement, even gentle, builds stamina over time. Daily walks are my next step. Longer, slower, steady. I’ll walk like I’m on a mission—but not a sprin...

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 f...

  Cardio class, day one. Ninety minutes of movement, three times a week. I showed up with two left feet and a right leg that might still be hiding under the sofa I lifted last spring. Rugged, not graceful. But I try. We were told to grab our weights. I hadn’t brought any. So I dashed out to the bins and grabbed the nearest pair. Two ladies behind me gasped: “Those are way too heavy!” I looked. 7½ pounds. Not heavy—for me. Everyone else had 1–2 pound pastel pebbles. I had gaudy yellow bruisers. And then we danced. We lunged. We shadowboxed. We jumped. We swung those weights like we were fighting off invisible pirates. It was good I hadn’t grabbed the 25-pounders. But the 7.5s? Just fine. After class, the verdict from my more experienced classmates: “Not very graceful—but definitely strong.” I’ll take it. 🧠 Ninja Wisdom: Strength Is Breath’s Companion I was breathless. Not just from the movement, but from the effort of being new . Breath is the bridge between effort and end...