Michael Gonzalez-Wallace's Blog, page 39
March 3, 2012
Exercise of the Week! Faster definition for your Lower Abs-Lower Abs Crunch with weight
Michael Gonzalez-Wallace presents this week "Lower Abs Crunch" from Body Smart. Photo by Beth Bischoff
Exercise of the Week! Faster definition for your Lower Abs-Lower Abs Crunch with weight
To see a description of the exercise click here Body Smart
Welcome to my exercise of the week from Body Smart. This week I have a phenomenal exercise for your core!
Check out the previous edition of ! here you can read their last week edition FOR FREE check it out here
In our regular series of lower abdominal strength this exercise reaches a new heigh of strength: When you apply weight resistance to a specific muscle group you are requiring more muscle fibers recruited in each movement contributing to faster definition and immediate strength.
From a lying down position get a dumbbell and place it on top of your chest with both elbows open to the sides, then crunch lifting your body up very slightly but enough to feel the crunch in your lower abs. Make sure you are to see a description of the exercise click here Body Smart
March 2, 2012
Study of the Week! Strength training benefits- Expression of genes related to muscle plasticity after strength and power training regimens
Squats by Michael Gonzalez-Wallace from Body Smart-Nomad Editions. Photo by Beth Bischoff
Expression of genes related to muscle plasticity after
strength and power training regimens.
Source School of Physical Education and Sport, University of São Paulo, São Paulo, SP, Brazil.
Scand J Med Sci Sports. 2010 Apr;20(2):216-25. Epub 2009 Apr 14.
Welcome to my Weekly Column, The Study of the Week!
This week an absolutely exciting study that shows the incredible benefits of strength training and how increases muscle strength, in other words how when following strength training we see gains in hypertrophy and muscle fiber plasticity. From a physiological point of view plasticity is used to describe long-term changes in how a cell/tissue functions. Muscle Fiber Plasticity refers to changes in the composition of specific cells composition in different muscle tissue.
This phenomenal study monitored these changes so they tested individuals practicing strength training (squat like in the figure), Power training and control group. From the researchers: Twenty-nine physically active subjects were divided into three groups: strength training (ST), power training (PT) and control (C). According to the researchers: "Or data indicate that the strength training regimens produce similar performance improvements; however, there was click here to keep reading
February 28, 2012
The Feel Good Workout- 5 moves to improve Brain Chemistry and Physical Health-The Emotional Brain and Exercise
Thanks again for all your birthday wishes!!!
And here is one of my best birthday presents: Body Smart from Nomad Editions has not only selected me to be in the cover of Body Smart but also asked me to contribute with an article about "The Emotional Brain and Exercise" The article is titled " The Feel Good Workout" - The Emotional Brain and Exercise"
From my book Super Body, Super Brain "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 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? Millions (Robert Sapolsky, neurobiologist Stanford University). So we are looking at approximately thirty neurotransmitters but would like to focus in those ones that are affected by exercise. Moderate exercise improves brain chemistry especially the following neurotransmitters:
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"
This is my FEEL GOOD WORKOUT for you. Check out my feature and 5 exercises that will help your body and your brain to be in the best shape of your life!
The Feel Good Workout from Body Smart-Nomad Editions by Michael Gonzalez-Wallace
5 Exercises lo Lift your spirits and Improve your health
Here you can see two of them but if you go to the article you can see all of them and how challenging motor exercises can improve your brain chemistry and physical health, click here to read the article
to see the other exercises click to see here
February 25, 2012
Today is my 37th Birthday and Made my First Fitness Cover@BODY SMART! Thanks so much for all your support!
Michael Gonzalez-Wallace Author of Super Body, Super Brain is celebrating his 37th Birthday
Hi there family, friends, followers, fans and supporters. Today is my 37th birthday and it is such an incredible honor to spend it with all of you. I still remember moving to NYC in May 2002 when I was 27 years old. 10 years have flown by and now I look back to the time I moved to the Big Apple. New York City was recovering from the most gruesome terrible terrorist attack in a remarkable and resilient way. Looks like yesterday when I changed my banking outfits to short pants and hand out flyers at the Yankee stadium. I have to tell you a funny story, I remember when I was working forand one of my dreams was to be featured at Forbes Magazine, then years went by and Forbes magazine did a story about me not as a Banker but as a Fitness Trainer "From Finance to Fitness". My career change has been really important in the way i see life but also in the way I want to leave a legacy in many years from now. In order to do that I know I have to show what the Greeks called "Arete" or Excellence for many years from now and I will give my absolute best to achieve my life mission.
My decision to be in the Health and Fitness Fitness clearly it was a life changing decision and I have never been happier in my life. Since then I have dedicated my years, my time in giving my best and develop specific programs. Looking back I never thought I was going to be able to publish a book "SUPER BODY, SUPER BRAIN" and not in my wildest dreams I would think to make it to the best seller list in the Ebook format- Kindle(65 days) and Hardcover section (debut day). What an incredible dream come true turning my journey into a life mission. "SUPER BODY, SUPER BRAIN" in every book store in the country.
At this time of my life i feel this is just the beginning and i am thrilled with all the upcoming projects I am involved with. I am so happy that my program is running in schools, special needs schools, Physical therapy centers, Hospitals and I left the best for last: I announced that my program won a 25K grant from the Anderson Foundation to implement a SUPER BODY, SUPER BRAIN program for Parkinson in a Hospital in Minnesota and an individualized program will run for Breast cancer Patients
Thanks again for all your birthday wishes!!!
And here is one of my best birthday presents: Nomad Editions the best group of Digital Magazine has selected me to be in the cover of Body Smart and I am so excited not only to be in the cover but also to have contributed to one of my favorite subjects; " The emotional Brain and Exercise" You can see it here
Michael Gonzalez-Wallace first Fitness Cover. Michael Gonzalez-Wallace writes about The Emotional Brain and Exercise
February 24, 2012
Study of the Week! New Brain Connections Form in Clusters During Learning:Repetitive motor learning induces coordinated formation of clustered dendritic spines in vivo
Michael Gonzalez-Wallace writes about the Study of the Week! Study of the Week! Science Daily- New Brain Connections Form in Clusters During Learning-Repetitive motor learning induces coordinated formation of clustered dendritic spines in vivo
Not every movement is created equal. Crossword puzzles, Sodoku, computer games, and DVDs—there's no end to the products touting their brain-boosting benefits. But in this multimillion-dollar business, one crucial tool has been overlooked: the enormous power of physical movement.
For the last 10 years I have been so intrigued about the connections of the brain and the body that I wanted to share a post explaining the partial scientific research for my book: Super Body, Super Brain.
What hapens when you do complex movements like in SUPER BODY SUPER BRAIN? Here you go!!! click here
You know that I have been starting this weekly post called "Study of the week". I read approximately over 200 studies weekly to stay atop of my field and keep incorporating the latest research into my program. This week I wanted to select this fascinating study that relates to movement and the development of motor neurons in the brain
The original study has been published at Nature one of the best scientific magazines.
I love Science Daily because it translates complicated studies into more grounded words for everyone. This is the title of their article: New Brain Connections Form in Clusters During Learning:
From Science Daily: Science Daily (Feb. 19, 2012) — New connections between brain cells emerge in clusters in the brain as animals learn to perform a new task, according to a study published in Nature on February 19 (advance online publication). Led by researchers at the University of California, Santa Cruz, the study reveals details of how brain circuits are rewired during the formation of new motor memories click here to keep reading
Many of you have asked me "Is there any research to prove your claims?"How is the brain connected with physical exercise?" ,"I thought that the brain was for intelligence not for movement" What about muscle memory? I thought muscles moved by themselves because muscle memory not because of the brain. I get asked these questions over and over again so that is why I wanted to write about the scientific research for Super Body, Super Brain. Everything starts with learning and accepting mentors. I found two of the top experts connecting Neuroscience and movement. My both mentors were John H. Martinneurobiologist and expert in the motor system and Felice Ghilardi MD, neurologist. Both of them made me fall in love with the brain at first sight. Countless hours after , hundreds of papers and brain scans later I was able to connect what I was observing with my private clients and their phenomenal results.
"Perhaps The more you need to think during a perplex movement the more you recruit connections in the cognitive systems in the brain" John H Martin, Neurobiologist and author of Neuroanatomy, Text and Atlas click here to see my research
Howard Hughes Medical Institute- Spinal Cord and Movement Control
February 21, 2012
Devastating effects of High Fructose Corn Syrup from Weight Gain to Cancer
Corn Syrup and health. Michael Gonzalez-Wallace Move of the week and more
I am so super excited with this phenomenal cover of Body Smart Magazine and their well researched article on how Corn syrup has devastating effects for our health. Check this story by clicking here
Corn syrup is killing all of us slowly, without us knowing it is becoming the silent criminal. Here is what makes me really upset about this, Manufacturers, Food corporations (not all of them) are sneaking in High Fructose Corn Syrup in most of our most important foods from whole wheat bread to pasta, to juices, beverages and everything else. I would love you to check every food you have in your fridge and you will be astonished at how many of your foods contain high fructose corn syrup even in whole wheat bread!!!….and you know why I am upset? cause not only can cause weight gain or swings in mood now studies are linking it to cancer and believe me if you eat these foods containing corn syrup without you knowing for 15-20 years it would have a devastating effect at a cellular level.
Here are just few studies I wanted to share with you:
Cancer cells love high fructose corn syrup
Cancer cells slurp up fructose, US study finds
A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain
The Princeton researchers had been studying not only side effects of high fructose corn syrup, but how your body reacts when it's ingested. They discovered that rats which had access to high fructose corn syrup gained significantly more weight than those with access to basic table sugar, even when their overall caloric intake was the same.
After all these harmful effects who is ready for some Exercises? Yes I know you are and me too. I wanted to share my Move of the Week with you only at Body Smart
Balance-Coordination and Strength! MIchael Gonzalez-Wallace proposes this week a move with balance, coordination and strength
Opposite Arm and Leg Raises
This movement engages over 35 muscles at once! In fitness we strive to design highly effective movements. Following this exercise you will gain strength with balance and coordination! In addition since you have many large muscle groups involved your heart will pump blood everywhere oxygenating your body and brain for greater health and fitness
click here Body Smart for a full description
"Move of the Week": Opposite arm and Leg Raise
Michael Gonzalez-Wallace proposes this week a movement that engages 35 muscles at once. Balance, Coordination and Strength
High Fructose Corn Syrup devastating effects from Weight Gain to Cancer- Body Smart features Corn Syrup and our health. "Move of the Week": Opposite arm and Leg Raise
Corn Syrup and health. Michael Gonzalez-Wallace Move of the week and more
I am so super excited with this phenomenal cover of Body Smart Magazine and their well researched article on how Corn syrup has devastating effects for our health. Check this story by clicking here
Corn syrup is killing all of us slowly, without us knowing it is becoming the silent criminal. Here is what makes me really upset about this, Manufacturers, Food corporations (not all of them) are sneaking in High Fructose Corn Syrup in most of our most important foods from whole wheat bread to pasta, to juices, beverages and everything else. I would love you to check every food you have in your fridge and you will be astonished at how many of your foods contain high fructose corn syrup even in whole wheat bread!!!….and you know why I am upset? cause not only can cause weight gain or swings in mood now studies are linking it to cancer and believe me if you eat these foods containing corn syrup without you knowing for 15-20 years it would have a devastating effect at a cellular level.
Here are just few studies I wanted to share with you:
Cancer cells love high fructose corn syrup
Cancer cells slurp up fructose, US study finds
A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain
The Princeton researchers had been studying not only side effects of high fructose corn syrup, but how your body reacts when it's ingested. They discovered that rats which had access to high fructose corn syrup gained significantly more weight than those with access to basic table sugar, even when their overall caloric intake was the same.
After all these harmful effects who is ready for some Exercises? Yes I know you are and me too. I wanted to share my Move of the Week with you only at Body Smart
Balance-Coordination and Strength! MIchael Gonzalez-Wallace proposes this week a move with balance, coordination and strength
Opposite Arm and Leg Raises
This movement engages over 35 muscles at once! In fitness we strive to design highly effective movements. Following this exercise you will gain strength with balance and coordination! In addition since you have many large muscle groups involved your heart will pump blood everywhere oxygenating your body and brain for greater health and fitness
click here Body Smart for a full description
"Move of the Week": Opposite arm and Leg Raise
Michael Gonzalez-Wallace proposes this week a movement that engages 35 muscles at once. Balance, Coordination and Strength
February 20, 2012
Happy Presidents Day! Founding Fathers Inspirational quotes
Michael Gonzalez-Wallace speaks about different Presidents of United States of America and their famous quotes
Be courteous to all, but intimate with few, and let those few be well tried before you give them your confidence.
Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passion, they cannot alter the state of facts and evidence.
Argument in Defense of the British Soldiers in the Boston Massacre Trials (4 December 1770)
Be civil to all; sociable to many; familiar with few; friend to one; enemy to none
Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits.
"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 men and women"The Crisis, 1776, Introduction
February 17, 2012
Study of the week! Neuron Memory Key to Improving Chronic Pain, New study Suggests
Research Suggests
Science Daily Back Pain
There is no worse pain than chronic pain. According to the Institute of Medicine of The National Academies 116 million American suffer from American pain with very little hope to ever recover but with lots of hope that pain symptoms will improve becoming more manageable and increasing quality of life.
Chronic Pain is one of the most feared conditions and it affects millions of people worldwide every year. According to the American Academy of Pain Medicine Chronic Pain is defined as: While acute pain is a normal sensation triggered in the nervous system to alert you to possible injury and the need to take care of yourself, chronic pain is different. Chronic pain persists. Pain signals keep firing in the nervous system for weeks, months, even years
That is why when I was doing research and find the best study for you I found this interesting approach that involves neuronal activity and memory to manage chronic pain.
Neuron Memory Key to Improving Chronic Pain ScienceDaily (Feb. 13, 2012) —Whether the pain is caused by arthritic joints, an injury to a nerve or a disease like fibromyalgia, research now suggests there are new solutions for those who suffer from chronic pain click here to keep reading
We all know the industry of Pain Killers and the controversies associated of taking pain killers vs not taking them. In my oinion although they are strictly necessary in some acute cases there are many that pain killers med should never be taken. In this regard besides the pain killer meds There are many alternative therapies to treating chronic pain. However according to medicine nothing can cure chronic pain completely but it can help alleviate symptoms in some cases. Among those treatments are Physical therapy, Physical exercise, Massage, Stretching and even Acupuncture
In the latest study comparing the benefits of adding massage to usual care for lower back pain, researchers report that massage improved pain symptoms and allowed patients to function better than those who didn't get massage. Read more here
When I see clients and they report they experience some pain I always suggest a different thinking: People tend to not move when something hurts and I tell them that they need to move in a different way but never stop moving since muscle and jpint atrophy can accelerate pain and increase even worse symptoms.
Here I am proposing an exercise to help you with upper, lower back and neck pain.
February 14, 2012
Love, endorphins and biochemistry. Love releases endorphins, dopamine and excitement!
Happy Valentines-Heart-Michael Gonzalez-Wallace Author of Super Body, Super Brain writes about Heart, valentines and Neurotransmitters
Love is a phenomenal feeling, agree? If you are in love you feel the luckiest person in the world and when you are broken hearted you feel the most miserable. It is so fascinating though how when you feel in love you feel similar as working out at quite high intensity what we professionals call "Runners High". However Love for oneself is extremely important since we need to appreciate more ourselves and love ourselves much more than we do. The more we love ourselves the more we will be able to share our love with others. What do you think?
So that is why I was so excited when I had the chance of interviewing Michael R Liebowitz MD for my Book, Super Body, Super Brain. He is considered the Michael Jordan of Psychopharmacalogists. I just wanted to share this great quote that has to do with Valentines! He wrote this brilliant book, The Chemistry of Love where he discusses the physical effects of meeting someone you care deeply about and all the classic feelings of love attraction. This excitement has to do with the creation of a Neurotransmitter fortress. This feeling can be very similar to the one you are creating when you are exercising and creating a new you, That excitement is produced by increased levels of dopamine, the neurotransmitter associated to novelty and excitement. CLICK HERE to browse and buy my Book SUPER BODY, SUPER BRAIN
Love chemistry
Brain science has seen an increasing interest in the latest years but what about love chemistry or the brain in love? Back into 1970s, the understanding of the function of endorphins in the body was improving. In my chapter 2″The Emotional Brain and Exercise" I talked extensively with a phenomenal psychiatrist Dr Michael Liebowitz. I still remember like if it was yesterday that when I was doing research about Dr Liebowitz, it fascinated me that he wrote a great book In 1983 called The Chemistry of Love . Dr Michael Liebowitz broke the ice when he outlined the relationship between endorphins and love. Prior to him , no one had ever serious investigated the underlying biochemical or neurochemical basis of love. Liebowitz, for instance, states that, prior to the writing of his book, when "looking into the matter more closely I began to realize that no one had ever seriously tried to examine the biochemical basis for our romantic drives" to keep reading click here
Want more information? Read the latest issue of Body Smart where I write a weekly column called "The Move of the Week". In this issue "Love Together, Lose Together"
Body Smart explains "Love Together, Lose Together"
More News from Science Daily Mind & Brain news:
Cut your Valentine some slack: Partner's efforts at improving your relationship should not be ignored
Love, chocolate good for the heart, says cardiologist
Love, endorphins and biochemistry. Love releases endorphins, dopamine and excitement!
Michael Gonzalez-Wallace's Blog
