MSI Press Blog

  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...

Let me tell you about the time I sprained my arm. Not from training. Not from battle. From lifting a seven-piece sofa with one arm while rescuing a trapped cat with the other. Yes, really. A small bone slipped out of place. My doctor, wisely, sent me to a physical therapist. And not just any therapist—a kindred spirit. He gently discouraged me from future one-handed furniture feats, but he never mocked the mission. He understood: sometimes a ninja must act. And then came the moment that sealed our alliance. His office was perfectly structured for a pre-therapy workout. I’d run up the sidewalk, parkour over a low obstacle (which turned out to be his car ), and land with both feet in front of the doorway. Then I’d stroll in like nothing happened. He saw me do this. He didn’t flinch. He didn’t scold. He didn’t say, “That’s dangerous.” He said: “You’re definitely ninja material.” 🧠 Ninja Wisdom: The World Is Your Dojo Recovery isn’t just about healing—it’s about reclaiming your power. ...

  I used to skip breakfast before training. My logic? Don’t want to be digesting while dodging imaginary assassins. Post-workout, I’d nibble a Zone bar like a monk with a vow of restraint. But Brittany—wise in the ways of metabolic truth—shook her head. “No, no, no,” she said. “You need energy before you train.” Turns out, she’s right. Here’s what I’ve learned from the dojo and the data banks: 🥋 Pre-Workout Fuel: The Power of the Right Bite Eat 1–2 hours before training : A small meal or snack with complex carbs and a bit of protein gives your muscles the fuel they need without weighing you down. Examples : Half a banana with peanut butter, oatmeal with berries, or a slice of whole grain toast with egg. Hydrate early : Start sipping water when you wake up. Dehydration is stealthy—it saps strength before you even feel thirsty. 🧘 During Training: Sip, Don’t Guzzle Water is your silent ally : Sip every 15–20 minutes, especially if you're sweating like a ninja in a sauna. Electr...

  At seventy, bones don’t whisper—they negotiate. They creak, resist, adapt. They’ve survived decades of gravity, childbirth, accidents, and the quiet erosion of calcium. But they’re not fragile by default. They’re responsive. And if you treat them like allies—not liabilities—they’ll carry you through rock walls, yoga mats, and gym floors with surprising grace. What Happens to Bones After 70 Bone density declines : Post-menopausal shifts and age-related changes reduce bone mass, especially in women. The trabecular (spongy) bone inside vertebrae and hips thins first. Microarchitecture weakens : Bones lose internal scaffolding, making them more prone to compression fractures—especially in the spine. Calcium absorption slows : The gut becomes less efficient, and vitamin D synthesis drops, reducing the raw materials for bone repair. Balance and proprioception shift : Even strong bones can break if the body misjudges a landing or twist. Why Bones Break—and How to Protect Them F...