MSI Press Blog

  Fitness Friday • National Wellness Month • Sleep Hygiene Edition August invites us to reclaim our vitality — not just through sweat and movement, but through stillness, breath, and restorative sleep. This Fitness Friday, we celebrate the rhythm that sustains peak wellness: work, wind down, and recharge . 💪 Movement as a Catalyst 30-Minute Flow : Choose a strength-based routine that elevates heart rate but wraps up with a calming stretch. Dual Purpose : Focus on exercises that support posture and reduce nighttime discomfort — think glute bridges, wall angels, gentle spinal twists. ☕️ Habits That Bridge Day and Night Caffeine Curfew : No coffee after 2 p.m — even if you're tough, your adenosine is not. Sunlight Strategy : Get bright light in your eyes by 10 a.m to anchor your circadian rhythm. Screens Down Ritual : 1 hour before bed, swap devices for a book, diffuser, or grounding practice. 🧘 Nighttime Wind-Down Sleep Hygiene in Action : Consistent bedtime, even on ...

  On July 11 — National Blueberry Muffin Day — I step back into the kitchen, not to indulge, but to fuel. Fitness is often framed as grit, sweat, and repetition. But today, I honor the quieter strength: the kind stirred into a bowl with intention, baked into soft resilience, and served warm with reflection. A blueberry muffin — when made with care — can be a body’s ally: Whole grains to steady energy. Blueberries for recovery and clarity. Greek yogurt for protein and healing. Chia seeds for endurance. This isn’t about cheat days or guilty pleasures. It’s about aligning nourishment with movement. A muffin that energizes a morning walk. That replenishes after caregiving’s mental marathon. That pairs with a deep breath, lavender tea, and a stretch break at the sink. Today, my Fitness Friday rhythm isn’t rushed. It’s choreographed by care: A pre-workout muffin with green tea, soft like sunrise. A post-cardio muffin with extra protein, sturdy like resolve. A midday muffin w...

  Yes!  Racing against Time  by Jeffrey Weiss is now available on preorder: The paperback is available now on pre-order at the  MSI Press webstore . Get a pre-order 25% discount with coupon code FF25. It will be available soon on Amazon and B&N as well. The e-book is available now for pre-order on  Amazon Kindle . The book will be released on October 1, 2025. A perfect reading to start on Fitness Friday. Stand by and be ready! Book Description: In  Racing Against Time , Jeff Weiss shares the story of his late middle-age transformation.  Weiss went from running a first 10K race at age 48 to becoming an Ironman and ultramarathoner by his late 50s.  Along the way he discovers the extraordinary physical and emotional benefits that flow from chasing ever-increasing fitness goals.  Weiss’s journey shows us that we have the power to influence how we age, that goal-setting and adventure are not solely the province of the young.  At a time wh...

  Fitness Friday x Fourth of July Edition This Fourth of July, I invite you to stretch beyond firecrackers and flags into a quieter kind of celebration: one rooted in breath, color, and connection. For caregivers, for advocates, for anyone who feels the tug of responsibility and resilience—what if independence began with presence? 🍓 Red: Nourishment and Grounding Start with what grounds you. Strawberries, cherries, watermelon—red foods that signal vitality and summer. A gentle yoga pose with feet pressed into the earth. A barefoot walk in the backyard or farmers’ market, feeling the soil beneath you and recalling what strengthens your roots. 🤍 White: Breath and Spaciousness White, the color of open sky and possibility. Try 4-7-8 breathing outdoors under the morning light or beside a sleepy pet. With every inhale, invite in clarity; with every exhale, release something old. Let white be the spacious pause in your day. 💧 Blue: Fluidity and Joy Blue is for water—movement, ea...