Michael Gonzalez-Wallace's Blog, page 31
December 5, 2012
Public Speaking: My upcoming conference at JCC “The Jewish Community Center”. Topic: Stress Reduction, Brain Power through Exercise and Fitness
The Jewish Community Center presents Super Body,Super Brain by Michael Gonzalez-Wallace
Very excited with my upcoming Public Speaking Appearance at one of the best and most respected Health Centers in USA, the The JCC in Manhattan ! When? This coming Friday December 7th from 7-9 pm. I will be speaking on a Panel for Brain Health and Stress and how the key is to understand how your brain works with specific and targeted movements. The Director of Wellness at the JCC will be announcing my Upcoming program SUPER BODY SUPER BRAIN for adults The JCC in Manhattan this coming January. If you are around this Friday stop by here is the link
Exercise makes you feel better, you probably have heard that before but why? One of the most incredible aspects that we tend to not pay too much attention is how our brain controls our body. There are specific areas that control movement, the more challenging the better. More brain areas are involved but also different neurotransmitters associated to those neurons.
Brain activity and movement
Hormones and Neurotransmitters are affected by exercise
Hormones are chemical messengers released by your endocrine glands to support the normal functioning of your body. These hormones regulate sexual development (estrogen, progesterone, testosterone), digestion (insulin) and stress (the corticosteroids: cortisol and epinephrine)
Now lets talk how targeted physical movement and the brain. We know that movement does not happen in one part of the brain but in several of them: the more challenging the movement the more brain areas are integrated. The main areas of the brain in challenging movements we could summarize mainly in: prefrontal cortex, basal ganglia, cerebellum, hippocampus. Why is this important for stress? really simple: Chemical messengers or neurotransmitters are needed to transmit the information from one neuron to the next one. At the end the result is that if we use complex movement and incorporate thinking and coordinating a specific movement we may have several chemical messengers in different parts of the brain influencing positively the brain at the same time. lets say that exercise and physical movement helps to fire specific neurotransmitters such as dopamine (muscle movement, logical thinking), serotonin (emotional mood) or Acetyl-choline (cardiovascular) among others. There are approximately 28-30 different neurotransmitters and several of them are affected by exercise.
“Exercise makes you feel better” You probably have heard this before but the reality is that we have such a wonderful cocktail of brain chemicals that helps us move, communicate, speak and more! One of the greatest ways of improving these brain chemicals is through exercise. Try this exercise to feel how these chemicals function in less than 10 seconds:
From a standing position start clapping and taping as fast as possible. how do you feel? Exactly your brain chemicals are functioning! Exercise improves our brain chemicals. Over hundred studies have shown the incredible benefits of moving.
Neurotransmitters refer to those spaces between nerve cells that different neurotransmitters (brain chemicals) need to leap across in order to transmit their information to other neurons.
We have billions of neurons does that mean that we have million of neurotransmitters? Absolutely not. Think of our alphabet how many letters do you know? 26? How many words exist? Billions (Robert Sapolsky, neurobiologist Stanford University). So we are looking at thirty neurotransmitters but would like to focus in those ones that are affected by exercise. By the way there are many more but will speak about the following ones:
Dopamine is attracted by novelty, logical reasoning and muscle movement. Dopamine regulates processes that regulate movement, posture, blood pressure and more!
It is one of the most popular neurotransmitters since gets affects our emotional state. Exercise raises our serotonin levels improving its balance
The sympathetic nervous system stimulates the heart, blood vessels, sweat glands, the large internal organs, and the adrenal medulla in the brain. Like dopamine, norepinephrine has a stimulating effect, fosters alertness, and plays an important regulatory role in long-term memory and learning
They are your brain built in chemical system that help us go through pain and also induce mild euphoria. Exercise it is the absolute best way for raising our endorphins levels and trigger that feeling of the ‘runners high”
To read my research and experience my Super Body, Super Brain Fitness Program click here
NEUROTRANSMITTERS VIDEO
HORMONES AND EXERCISE
Biomechanics and physical movement
JCC Wellness
November 28, 2012
Kidney Disease and Exercise: Patients with Hemodailysis can benefit from exercise
Exercise and Kidney disease
Urinary system-Kidney disease
As you may know by now I am really determined to show how my program “Super Body, Super Brain” can help anyone. However it is not the program you find in my book but a modification and individualization of my program to target special people with specific conditions. After implementing my program successfully in the Capistrant Center for Parkinson disease and run a pilot for breast cancer patients at Englewood Hospital i was really honored to be asked by a professional in Kidney Disease and Exercise from a Spanish University to develop a Super Body, Super Brain Program for Kidney disease.
Exercise and kidney disease
Lets talk first a little of background from exercise and kidney disease:
Lets look at the staggering numbers: One in 10 American adults, more than 20 million, have some level of CKD.
Source: Centers for Disease Control and Prevention
Chronic kidney disease (CKD), also known as chronic renal disease, is a progressive loss in renal function over a period of months or years. The symptoms of worsening kidney function are non-specific, and might include feelinggenerally unwell and experiencing a reduced appetite. Often, chronic kidney disease is diagnosed as a result ofscreening of people known to be at risk of kidney problems keep reading here
Exercise training during the dialytical procedure may have positive cardiovascular effects and prevent or revert muscle wasting in patients undergoing chronic hemodialysis.
Kidney disease and exercise
How does exercise benefit me?
According to the National Kidney Foundation
improved muscle physical functioning
better blood pressure control
improved muscle strength
lowered level of blood fats (cholesterol and triglycerides)
better sleep
better control of body weight.
However I am still working on my proposal but i wanted to share some of the main points that i am making to develop my program for Kidney Disease
Exercise science and hemodialysis
Numerous studies have highlighted the importance of physical activity not only generally but especially in terms of special populations or with certain conditions.
Now there are many exercises and physical activity programs, which are best? There are trends based on numerous studies showing that there is a proliferation of specific physical activity programs.
Traditionally speaking exercise was divided into different schools of thought: Those exercises that were based on the traditional isolated muscle training and the ones now that are focused on the whole body as one entity.
These workouts have changed substantially and now physical activity programs are highlighting a trend switch started several years ago where the Principle of overloading is being replaced for more “core training” and whole body movements. These programs are an advocate for more complex movements with an activation of the center of gravity or popularly known as the ” core “. In short, the result is a change in the way that analyze the movement from the point of view of biomechanics.
Biomechanics is an interdisciplinary area of knowledge that studies the models, phenomena and laws that are relevant to the movement (including static) of living beings. It is a scientific discipline that aims to study the mechanical character structures that exist in living organisms, mainly human body. This area of knowledge is based on various biomedical sciences, utilizing knowledge of mechanics, engineering, anatomy, physiology and other disciplines, to study the behavior of the human body and solve the problems of the various conditions that can be subjected. (Vera 1994)
Numerous studies have highlighted the importance of balance training, coordination and intentional movement. We will discuss the importance of these features that are so important to humans.
It is called the equilibrium state in which a body is when the forces acting on the offset and cancel each other.
Balance is an essential important function to humans and not only reserved to professionals dedicated to acrobatics
The brain and movement? We tend to forget the importance of the brain when we move and a better functioning brain with specific exercises can improve fitness and mental health.
So balance exercises should be integrated into strength training movements.
Muscular or motor coordination is the ability of the body’s skeletal muscles synchronized low trajectory parameters and movimiento.1
↑ ab Meinel, mariadelmar herrada fernandez, Günter Schnabel (2004) (in Spanish). Movement theory. Editorial S.R.L. Stadium. pp. 94. ISBN 9505312032.
The result of motor coordination is an intentional, synchronous and synergistic. Such movements occur efficiently coordinated contraction of the musculature needed as well as the other components of the involved extremity. Muscle coordination is minimally associated with integration of the nervous system, skeleton and control brain and spinal cord.
regulates sensory information coming from the body, coordinating with stimuli from the brain, which allows fine and precise movements. Alongside this movement coordination, the cerebellum regulates and controls the pitch muscular.2
↑ TEN RODRIGUEZ, Jesus Maria et al. Cerebellum and lower urinary tract (in Spanish). Arch Esp Urol [online]. 2005, vol.58, n.5 [cited 14.1.2010], p. 421-429. ISSN 0004-0614.
Therefore coordination exercises should be integrated with muscular movements.
Intentional Movement
Defined as those body movements where the intention of moving in a certain way and approaching execution of movement seeking greater brain activity and better coordination of physiological systems and neuromsuculares
Associated studies
Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012033
Training effects of long versus short bouts of exercise in healthy subjects.
DeBusk RF, Stenestrand U, Sheehan M, Haskell WL.
http://www.ncbi.nlm.nih.gov/pubmed/2327335
[Physical exercise and type 2 diabetes: Is 3 x 10 minutes a day better than 30 minutes?--secondary publication]. http://www.ncbi.nlm.nih.gov/pubmed/19291864
Overload training with patients with chronic Kidney disease
Entrenamiento con Sobrecarga para Individuos con Enfermedad Renal Crónica
1Ahlbin Rehabilitation Centers of Bridgeport Hospital, Shelton, Connecticut.
2Hackensack University Medical Center, Hackensack, New Jersey.
A pilot study on physical training of patients in hemodialysis
María Soledad Oliveros R.1,2, Marcelo Avendaño2,3,a, Daniel Bunout2, Sandra Hirsch2, María Pía De La Maza2, Cristian Pedreros1,4,5, Hans Müller1,4,5
November 23, 2012
6-Minute Bikini Blast: High metabolic Workouts from Home Plus Free Recipe: Lose 5 lbs in a week!
WORKOUT TO LOSE WEIGHT AND TONE UP FAST
Please accept my Free Weekend Health Plan. Here is your after Thanksgiving workout
from Yahoo:
Roll out of bed, wake up your brain, and work out your body in (good morning!) 6 minutes. It’s even better with your eyes closed.
We’re not saying that 6 minutes will turn you into Kim Kardashian. But this routine is more than genius. New York City trainer Michael Gonzalez-Wallace has been teaming up with a Columbia University neuroscientist for the last couple of years to design what can only be called the next generation of exercise.
“In the beginning I was training all these very successful people, but their minds would be on something else,” says Gonzalez-Wallace. So he began to add balance and coordination challenges to the strength-training moves, inspired by his years as a former semi-pro basketball player in Spain. Sometimes he even had his clients exercise with their eyes closed. ”I started seeing incredible results. The older ones were thinking more sharply and the young people were getting massive definition—really fast.”
SIX MINUTE PLAN FOR A FLAT BELLY AND AN ATHLETIC BODY-BRAIN
Recipe for Weight Loss, Toning and for a better
Brain-Body Health
STRAWBERRY YOGURT PARFAIT
Blend 7oz of plain low fat yogurt* with 1/8 teaspoon of vanilla extract and 1/8 teaspoon of butter flavor extract.
Stir in a ¼ cup of chopped strawberries, chill and serve.
Simple, easy and delicious.
*My personal favorite plain yogurt is FAGE total 2% yogurt it is high in protein, low in carbohydrate and above the rest in taste.
Above recipe using the FAGE yogurt delivers:
Total calories 142 Total carbohydrate 11grams Total protein 17.2 grams Total fat 4grams
November 21, 2012
Happy Thanksgiving to everyone! What did the Pilgrims eat? Kathleen Curtin, Food Historian at Plimoth Plantation explains what was in the menu in 1621.
THANKSGIVING MENU. KARIN CURTIS INTERVIEW
Learning from our past is what makes a society smarter, more resilient, more developed.
Our brave and courageous pilgrims needed help to grow the first harvest. Native Indians didn’t think about it: They just helped out, reached out. That was the beginning. Lets help each other out more in many different ways: Health, love and also spiritually: That’s why we live in the greatest country, United States of America.
Thanksgiving, or Thanksgiving Day, is a holiday celebrated in the United States on the fourth Thursday in November. It has officially been an annual tradition since 1863, when, during the Civil War, President Abraham Lincolnproclaimed a national day of “Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens”, to be celebrated on Thursday, November 26.[1] As a federal and popular holiday in the U.S., Thanksgiving is one of the major holidays of the year. Together with Christmas and the New Year, Thanksgiving is a part of the broader holiday season. (wikipedia)
LEARNING FROM OUR PAST
In 1621, native indians, the Wampanoag Indian and the Plymouth colonists shared an autumn harvest feast which is considered today as one of the first Thanksgiving. This harvest and shared meal has become a symbol of cooperation, respect, interaction and collaboration between English colonists and Native Americans.
Foods That May Have Been on the Menu
Seafood: Cod, Eel, Clams, Lobster
Wild Fowl: Wild Turkey, Goose, Duck, Crane, Swan, Partridge, Eagles
Meat: Venison, Seal
Grain: Wheat Flour, Indian Corn
Vegetables: Pumpkin, Peas, Beans, Onions, Lettuce, Radishes, Carrots
Fruit: Plums, Grapes
Nuts: Walnuts, Chestnuts, Acorns
Herbs and Seasonings: Olive Oil, Liverwort, Leeks, Dried Currants, Parsnips
What Was Not on the Menu
Surprisingly, the following foods, all considered staples of the modern Thanksgiving meal, didn’t appear on the pilgrims’s first feast table:
Ham: There is no evidence that the colonists had butchered a pig by this time, though they had brought pigs with them from England.
Sweet Potatoes/Potatoes: These were not common.
Corn on the Cob: Corn was kept dried out at this time of year.
Cranberry Sauce: The colonists had cranberries but no sugar at this time.
Pumpkin Pie: It’s not a recipe that exists at this point, though the pilgrims had recipes for stewed pumpkin.
Chicken/Eggs: We know that the colonists brought hens with them from England, but it’s unknown how many they had left at this point or whether the hens were still laying.
Milk: No cows had been aboard the Mayflower, though it’s possible that the colonists used goat milk to make cheese.
Source: Kathleen Curtin, Food Historian at Plimoth Plantation.
Check out a phenomenal interview with Kathleen Curtin at Archaeology.org
How did you begin studying the history of food? How did this study lead you to become Plimoth Plantation’s food historian?
I began at the museum as a colonial role-player in 1987. I was fresh out of graduate school (history and education), and I applied for what I thought was going to be an interesting temporary job. Here I am nearly 20 years later…. As a historian with a love of food and cooking click here to keep reading
November 10, 2012
Advanced Core Exercise for Athletes: Plank with Push ups – Have a great Weekend!
exercise- Plank with pushups
plank is the best core exercise. Body smart from nomad editions. Picture: Beth Bischoff
Olympian Core training
Try this exercise from Body Smart, the magazine I write for weekly. This week Core Super Power! Ever wanted to practice an exercise that many Olympians do? This circuit uses almost 300 muscles! Check this exercise for increased core power, greater upper and lower body strength, stamina, cardiovascular and focus!
Instructions: Get down on your elbows and maintain your body as vertical as possible for ten seconds feeling the tension in your core then push with your right hand first straightening the right arm and then with your left side moving from bent elbows to straight arms similar to a yoga plank pose. Do it 5 times in a row with each arm. After this finalize this exercise doing ten push ups. (if you have any shoulder injury just transition to push ups) This is one set. Beginners do it 3 times more Advanced 5 times.
November 8, 2012
Autism and Exercise: Exercise Benefits children with Autism
Autism Brain
Exercise Benefits children with Autism but not every exercise or movement are the same.
This was my post at Facebook Today
Really excited to be speaking Today with the Best School inAutism Minnesota Autism Center where we will be discussing a rough proposal. I am so much looking forward to implement an individualized SUPER BODY SUPER BRAINfor Autism kids (One Progressive program will be for high functioning and the other one for Low Functioning) including a Parents-Educators Program- SUPER BODY SUPER BRAIN Monitoring-Reporting
In my experience is gross motor skills with proprioception, treadmill and meditation ( turning lights off) make a great combination of individualized benefits that if maintained you can see significant changes in behavior, balance coordination and sensory among others.
Exercise as Treatment for Autism
Whilst Autism is a disorder that can affect an individual’s capacity to perform exercise, exercise has been shown to have significant benefits for social interactions, communication skills and repetitive behaviors.
Structured aerobic exercise has been proven to provide a major role in controlling self-stimulating behaviors [2] . Exercise in persons with autism has also reduced aggressive behaviors [3] , self-injurious behaviours, unproductive behaviors and has been shown to improve attention span, work performance and on task behaviors. [4]
Exercise is also used as therapy in persons with Autism Spectrum Disorders to help improve motor skills and sensory integration. These therapies improve the proprioceptive system, vestibular system, motor coordination and skill development.
Persons with Autism Spectrum Disorders also have a greater risk of becoming overweight due to their limited motor functioning. Increasing physical activity in persons with Autism reduces the risk over becoming overweight and other associated comorbidities. [5] . to keep reading this article click here
Somatosensory Difficulties in Autism
By Child Psychiatrist Dr Gregory Lombardo
Gregory Lombardo MD
The severity and the range of symptoms seen in children grouped under the diagnosis of autism can vary. However, one of the most common is difficulty with motor coordination and difficulty integrating movement with perception of space. Some clinicians believe that stereotyped movements (such as flapping, spinning, or head banging) are attempts on the part of autistic children to locate themselves in space or to manage the anxiety resulting from profound spatial disorientation. An important source of this disorientation is poor coordination of the left and right cerebral hemisphere. Poor coordination of the left and right brain affects three dimensional vision, balance, motor coordination (both fine and gross), and the ability to maintain concentration while moving or while having to distinguish details in three dimensional space.
These difficulties stigmatize autistic children and profoundly affect peer relationships: tasks that other children manage without any conscious effort–such as judging another child’s personal space, managing complex spatial environments, and interpersonal contact in a group–can be extremely difficult for these children. Joining in aggressive or athletic play is most often quite beyond their reach. Consequently, these handicaps profoundly affect self esteem and social development. They also affect these children’s relationship to their own bodies–their ability to enjoy their physical self.
Super Body, Super Brain improves integration of the right and left hemispheres. Using a series of exercises that gradually build coordination, balance, and strength, the program addresses this crucial handicap which autistic children suffer. One of the beauties of the program is its adaptability to almost any level of competence. Another special strength is the capacity of the Super Body, Super Brain to address these crucial handicaps without specifically identifying them. Instead the exercises can be made into a game that uses the magic of play to empower a child’s learning with fun. A child’s self esteem is protected and ultimately strengthened while their enjoyment and control of their body increases.
Exercise to improve the communication between left and right brain hemispheres
Importance of improving balance, coordination and social interaction. Children playing in the Bronx with Super Body, Super Brain (before The Brain Muscle Workout)
To watch the clip of the school program please click in the following link:
http://abclocal.go.com/wabc/story?section=news/health&id=6617436
November 6, 2012
Election night in USA: Obama Vs Romney: Severe Future health Problems for United States if ignored
Michael Gonzalez-Wallace and election night: Obama Vs Romney. Obesity, Special needs and Seniors Programs
Election night in USA: Obama Vs Romney. No mention to Obesity, Special needs children and Seniors with Neurodegenerative disease
Election Night in United States! Obama vs Romney who will win? Polls are saying that they are in a tight race in the popular vote although there is a slight little advantage to Obama if you look at those considered swing states. I live this particular Elections with great excitement and a clear opportunity to share our voice and decision to chose our next President for the next four years. I am upset however that neither of the candidates have really shown any interest to mention the dramatic crisis that we are living when comes to Physical Education and Health. Not a single line in each other candidates speeches not even in the campaign.
Obama vs Romney: Future Health Problems for USA
In my opinion we are living a dramatic crisis when comes to Physical Activity and Health first for our children, the future of our generations, they do not have specific programs in schools where they address important concepts such as motor skills, balance, coordination and self esteem! In the other hand it is possible to monitor health results! You need to test for health measurements the first day of class and periodically take the measurements every two months. Like this We can make sure that at the end of the year each student stays in healthy ranges and even if the kid is not we would guarantee that he will improve towards the goal of a better health measurements.
Health measurements
In other words My proposal: First day of class you use several health tests, like body weight, BMI, Waist-hip conference ratio, blood pressure and every two months you take the measurements again to make sure that each kid stays in healthy ranges and if they are not make sure you call in the parents and coordinate an action plan with the parents the same way that happens when the kid fails any other subject like Math or Science. This way you would guarantee absolute success, right now some schools do this at the beginning and at the end of the year and private schools are more on top and is not fair all schools should have the same opportunities.
Then in addition you need to have specific individualized exercise programs that target and improve balance, coordination, motor skills. Right now most of the curriculum is based on practicing sports and the practice of any sport requires an advance use of motor skills contributing to a discrimination to those one which motor skills are not properly trained.
Regarding children i want to mention the importance of Special needs children and Autism. We are facing a dramatic future crisis and we need to address it! it is crucial that proper and individualized programs are implemented at a National and State level providing a cushion for success in many children with difficulties. Right now I am working i my first program for Autism in a school in Minnesota!
In a third place and not least neither candidate have referred to a second tragedy nowadays and is that our seniors and people affected with neuromuscular disease and neurodegenerative disease including the devastating conditions of Parkinson and Alzheimer. We need programs for seniors that our more integrated and individualized to train the neuromuscular system in balance, coordination, strength, proprioception and sensory. Although results are greater before the disease appears it is absolutely necessary to train these patients and people with specific programs that will deliver a greater quality of life and have people active before getting to that lethal stage of immobility.
Our country is looking at baby boomers aging and before any condition arise lets implement programs that will help them improve their balance, coordination, strength, multitasking and cognitive skills. The result would be a better quality of life but also a much greater burden on the financial costs associated to specific conditions.
In either case I just wanted to mention these few lines that I have been missing from our Presidential Candidates, I just voted in the Upper West Side of Manhattan and only took me ten minutes! It feels so great to have a voice and a rights to vote so whether your candidate is Barak Obama or Mitt Romney please vote and share our unity in this difficult time. Like Thomas Paine said a while ago and very appropriate for the time being:
“These are the times that try men’s souls: The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands it now, deserves the love and thanks of man and woman.”
– Thomas Paine, “The American Crisis, No. I,” Pennsylvania Journal, December 19, 1776; Writings 1;169!
November 5, 2012
Hurricane Sandy relief- Help victims from the Hurricane Sandy
Michael Gonzalez-Wallace participating in Hurricane Sandy Relief in the Upper West Side helping with Hurricane Victims
Donating to Hurricane Victims Upper West Side, NYC (UWS). Goods delivered to Rockaways and Staten Island, New YorkF.E.M.A truck in te background coordinating efforts with the NYPD Firehouse
This was my announcement last Saturday on my Facebook page: We need your help!
On my way to help for the hurricane victims. As you can see in the news people are hurting and need our help fast. I am donating clothes and food at Columbus avenue between 85th and 86th sports bar called Firestorm. Federal response is being slow and all the proceeds will go to Fema and NYPD that will deliver all our goods today! Stop by and donate we need your help I will be there from 1-4. Thanks
I arrived in the Upper West Side in a Sports Bar called Firehouse and I was amazed on the amount of work and organization that they implemented. I was there and decided to rush home fast and donate my clothes plus go to Gristedes and buy food: Water, perishables, non perishables food, peanut butter, cereals, toilet paper, baby products, i even got some blankets. So Saturday Evening and Sunday afternoon I spent all day helping especially when the Fema Trucks came and we had to load all this insane amount of food, clothes that people wanted to donate. You can help as well! I am also going back there Today and also to the Lutheran church and see if I can help. I am planning to maybe go to Staten Island and The Rockaways.
Hurricane Sandy Relief
Michael Gonzalez-Wallace participating in the Sandy hurricane relief
Sandy hurricane relief-firehouse fund drive
Michael Gonzalez-Wallace participating in the Hurricane Sandy relief in New York City
November 3, 2012
Resilient Movement that combines strength of a Superhero, a brain of a Scientist and a Powerful virtue: Resilience
brain fitness, coordination and muscle strength
Squat Exercises: MIchael Gonzalez-Wallace shows an exercise to improve strength and balance
Just few days have gone by when one of the most devastating hurricanes hit the Northeast in the united States. I am planning to go to my local church and volunteer and see what can I do. However I wanted to propose an exercise to lift all our spirits up and see how powerfully we can bounce back from a disaster like this. I have chosen the Windmill a Phenomenal exercise that combines strength of a superhero, a brain of a scientist and a Resilience that we all have ready to be released!
The Human Body is the most absolute perfect machine ever invented, yes I said it right, The Human Body it is a machine that has puzzled scientists, historians, physicists and many others throughout history. I just love how the Human Body moves. Movement defines us who we are and if movement becomes impaired we lose a vital quality that is really important to us.
Are you ready to improve your upper body strength, your abs and your legs in one move? Try this phenomenal exercise: The Windmill. The windmill is a great exercise for strength, flexibility and balance.
Description: From a squat position with your feet wider than shoulder width toes pointing outward and holding weights between your legs. Stand up up from the squat pulling both of your arms backwards at your head level and simultaneously raise your heels maintaining perfect balance. Hold this position for one second. This is one rep do it ten times
Trick: try this exercise without weights first so you feel the enormous power of different muscles working together
Beginners 3 sets with 5 lbs 30 seconds rest between sets
Advanced 5 sets with 10 lbs 10 seconds rest between sets
Please make sure you are allowed to exercise!
Whole Body Exercise
October 31, 2012
Happy Halloween! Halloween History and Halloween recipe from my book
Halloween History by the Teaching Company
Halloween is here and besides of this fascinating history lesson i wanted to share a delicious recipe from my book
baked apples
SUPER BODY, SUPER BRAIN BOOK-CHAPTER NUTRITION-HEALTHY RECIPE
S
pice Baked Apple Stuffed with Prunes, Walnuts and Blueberries- Recipe for your Super Body, Super Brain
2 medium apples, whole, cored, with skin left, serves 2
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
2 prunes, chopped
3 Almonds
2 tablespoons chopped walnuts
1/4 cup water
1/3 blueberries
Nutrition Facts: Per Serving: 140 calories; 5g fat (0.5g saturated fat); 0mg cholesterol;
0mg sodium; 26g carbohydrates; 5g fiber; 18g sugar; 2g protein.
HALLOWEEN RECIPE-SUPER BODY, SUPER BRAIN
Why is this recipe a SUPER BODY, SUPER BRAIN RECIPE?
- Apples: Eating an apple a day protects the brain from oxidative damage that causes neurodegenerative diseases such Alzheimer’s and Parkinson’s. This magical nutrient that acts as protection is quercetin, which is a phytonutrient.
-Berries including blueberries, strawberries or blackberries: Studies show that people who eat strawberries improve their memory and their motor skills. In addition, their critical antioxidant properties can protect your brain from the oxidative process
-Walnuts: Walnuts are rich in protein and contain omega-3 fatty acids and vitamins E and B6, which all promote healthy neural tissue.
to see the preparation of this recipe and 20 more delicious recipes click here
to buy my book SUPER BODY, SUPER BRAIN BOOK CLICK HERE
Preheat oven to 300 degrees farenheit. In a small bowl, combine cinnamon, cloves and nutmeg. Sprinkle all over and inside the cored apple. Add the blueberries and stuff the prune and walnut mixture into the center of the cored apple.
Place the stuffed apples in a baking dish, Pour 1/4 cup of water on the bottom of the baking dish and cover with aluminum foil. bake, covered for 25 minutes or until the apples are soft to see the preparation of this recipe and 20 more delicious recipes click here
To see this and twenty more recipes click here
Check out my article at Medhelp: 12 foods that make you smarter
Michael Gonzalez-Wallace's Blog
