Michael Gonzalez-Wallace's Blog, page 40
February 13, 2012
Inspirational, Motivational and life coach quotes for your Super Body, Super Brain
Michael Gonzalez-Wallace- Inspirational, Motivational and life coach quotes for your Super Body, Super Brain
Life Coach Quote:
Believe in your own potential. It is up to us to define our potential. See where you are at now and envision where you want to be in the near future. Then make sure you have a successful plan to accomplish your potential.
Fitness for the Brain and the body:
Monday plan: Coordination & Multi-tasking strength training. Pick up two bottles of water, then form a standing position start tapping (with your feet) at the same time you are raising your arms. It is a phenomenal multi-tasking exercise. Every time you raise your arms is one repetition. DO it 20 times. This is one set. Do it three times. Please make sure you are allowed to exercise
Inspirational Quote:
Whenever I get a little money I buy books; if any is left over, I buy food and clothing."
- Desiderius Erasmus (hunch.com)
Wisdom around the Globe
Set a thief to catch a thief. French Proverb (trackle.com)
Brain Fitness Quote:
Friday Fun Game!… I love this game! This is a great way to mentally stimulate your neurons, especially the ones responsible for memory!. Want to fire those neurons Click here
Nutrition Quote:
Antioxidants are essential for a youthful skin. You can find antioxidants in blueberries, strawberries, berries, broccoli or tomatoes.
February 11, 2012
Exercise of the week! Core leg challenge with Leg Extensions-Hip Strengthening
Michael Gonzalez-Wallace shows his Move of the Week at Body Smart-Core challenge with leg extension
Exercise of the week! Core leg challenge with Leg Extensions-Hip Strengthening
After 30 our joints experience a sustained decline unless you train them regularly with strength training, balanced nutrition and lowering impact activities. Studies are showing how important is to keep the hip joint strong and flexible. Lack of strength of this crucial joint will develop in loss of bone density, more prone to fractures and a higher risk for Osteoporosis and Osteoarthritis.
That is why I am proposing this week an exercise that will help your strength in your hip bone and in your main muscle of your legs, the quads. Add balance and you will have a phenomenal exercise that targets your core and hip joint in the same movement.
To see a description of the exercise click here Body Smart
Check out the previous edition of Body Smart! here you can read their last week edition FOR FREE check it out here
February 10, 2012
Study of the Week! Physical Activity Yields Feelings of Excitement, Enthusiasm and release of brain chemicals
Michael Gonzalez-Wallace Author of Super Body, Super Brain
Study of the Week! Physical Activity Yields Feelings of
Excitement, Enthusiasm
No matter what genes you have, if you don't have the right attitude towards life and exercise you will still suffer a steep decline. You need to daily exercise, eat healthy, avoid smoking, alcohol, drugs and overeating. Any of them can lead to an internal inflammation process and a progressive destruction of your vital organs.
Extremely important for aging is how you deal with "Stress", "Anxiety" and "Depression"
Practical example: Watch what you eat:follow a low fat and calorie restriction diet, exercise daily, Minimum Alcohol intake, non drugs, drink plenty of water and stay socially active among others
It is extremely important to train the circuits in the brain that are responsible for movement. Otherwise you will experience a steep brain and physical decline. To read how muscles and brain relate to each other click here
I woke up this morning one of the best magazines websites Scientific American and found this study about exercise and I was so excited that I wanted to share it with you:
ScienceDaily (Feb. 8, 2012) — People who are more physically active report greater levels of excitement and enthusiasm than people who are less physically active, according to Penn State researchers. People also are more likely to report feelings of excitement and enthusiasm on days when they are more physically active than usual keep reading this phenomenal study from Scientific American
February 8, 2012
7 Meditation Benefits- Mindful Based Stress Reduction (MBSR) and your Super Body, Super Brain
Meditation Benefits-MBSR-Michael Gonzalez-Wallace-Super Body, Super Brain
Who knows how to breathe properly? Our body needs Breathing the same as cars need gas . Try driving a car without gas you simply can't. Oxygen is free, we need it, we long for it and it is not that easy to learn how to breathe properly. Did you know that you don't only breathe from your nose? You have a powerful muscle in your stomach called the diaphragam.
The diaphragm is the central core muscle of the human body, one of the principal muscles of your breathing. Ancient Greeks called the diaphragm phrenos "the absolute unity of all possibilities of human expression".
The diaphragm shrinks and at the same time it shrinks it will rise less and less up into the chest. Similar when you are trying to pump a basketball ball or a bicycle . Using your diaphragm properly allows you to bring more oxygen not only to your lungs but to the entire body including to your heart and muscles . In order to do that we need a calm and focused mind that will help regulating our breathing. According to the New York Times This exercise in focused awareness and mental catch-and-release of emotions has become perhaps the most popular new psychotherapy technique of the past decade.
In my opinion it is easy to close your eyes and even think blank but it is not that easy to have a focused mind that will really concentrate in proper breathing isolating any other thoughts that may arise. I have been doing meditation and I may confess that at the beginning is not as easy as it looks like, it requires practice, concentration and proper awareness. After few sessions you will experience a better sense of yourself and where you are in this world, an increased awareness, focus and internal peace.
Regarding the different techniques we have plenty to chose from but just wanted to share with you the work of a phenomenal teacher Amy Grosswho teaches Mindfulness-Based Stress Reduction. In this article published Newsweek and The Daily Beast explains how we can all benefit from meditation in very simple ways from our personal to our professional life, dealing with stress, anxiety, pain or having a better attitude towards life especially how do we treat ourselves and people around us, read this article and you will get hooked! I am! click here to read this phenomenal article
Dr. Jon Kabat-Zinn developed the Mindfulness Based Stress Reduction (MBSR) program at the University of Massachusetts Medical Center. Since its launch, MBSR has evolved into a common form of complementary medicine addressing a wide variety of health and medical problems including chronic stress or anxiety.
Meditation has been a really important part of my philosophy so that is why I am very proud to say that my book Super Body, Super Brain it is the first time that an exercise program is combined with Meditation! I believe in Meditation so much that I wanted to go to one of the top experts in meditation Sharon Salzberg who is the author of many books and she provided me and my readers with a phenomenal 5 minute meditation after my Super Body, Super Brain exercises.
- Increases lung capacity and endurance
- Helps maintain physical and mental focus
-Gives you increased flexibility in your torso muscles
-Can be used as a tool raise or lower heart raise
-Can be used to help you relax and or meditate
-Improving personal and social awareness
-A better brain body functioning and improve focus
Here you can see some of Sharon Salzberg recommendations if you want to start meditating
Meditation Benefits- Mindful Based Stress Reduction (MBSR) and your Super Body, Super Brain
Meditation Benefits-MBSR-Michael Gonzalez-Wallace-Super Body, Super Brain
Who knows how to breathe properly? Breathing for our body is like gas for a car. Try driving a car without gas you can't. We need it, we long for it and it is not that easy to learn how to breathe properly. Did you know that you don't only breathe from your nose? You have a powerful muscle in your stomach called the diaphragam.
According to the site breathing.com The diaphragm is the central muscle of the human body, the principal muscle of your breathing. It almost completely separates the body in half from top to bottom. Ancient Greece called the diaphragm phrenos, "the unity of all possibilities of human expression".
The diaphragm shrinks and as it shrinks it will rise less and less up into the chest. Liken it to a bicycle pump. Click here to keep reading . Using your diaphragm properly allows you to bring more oxygen not only to your lungs but to the entire body. In order to do that we need a more calmer focused mind. According to the New York Times This exercise in focused awareness and mental catch-and-release of emotions has become perhaps the most popular new psychotherapy technique of the past decade.
In my opinion it is easy to close your eyes and even think blank but it is not that easy to have a focused mind that will really concentrate in proper breathing isolating any other thoughts that may arise. I have been doing meditation and I may confess that at the beginning is not as easy as it looks like, it requires practice, concentration and proper awareness. After few sessions you will experience a better sense of yourself and where you are in this world, an increased awareness, focus and internal peace.
Regarding the different techniques we have plenty to chose from but just wanted to share with you the work of a phenomenal teacher Amy Grosswho teaches Mindfulness-Based Stress Reduction. In this article publisedNewsweek and The Daily Beast explains how we can all benefit from meditation in very simple ways from our personal to our professional life, dealing with stress, anxiety, pain or having a better attitude towards life especially how do we treat ourselves and people around us, read this article and you will get hooked! I am! click here to read this phenomenal article
I am very proud to say that my book Super Body, Super Brain it is the first time that an exercise program is combined with Meditation! I believe in Meditation so much that I wanted to go to one of the top experts in meditation Sharon Salzberg who is the author of many books and she provided me and my readers with a phenomenal 5 minute meditation after my Super Body, Super Brain exercises.
- Increases lung capacity and endurance
- Helps maintain physical and mental focus
-Gives you increased flexibility in your torso muscles
-Can be used as a tool raise or lower heart raise
-Can be used to help you relax and or meditate
-Improving personal and social awareness
-A better brain body functioning and improve focus
Here you can see some of Sharon Salzberg recommendations if you want to start meditating
February 6, 2012
Heart disease and women- Prevention, diagnose and symptoms. February 1-7 is the National Women Heart week. How is your heart?
BODY SMART HEART DISEASE
I am so excited with this week issue from Body Smart! It speaks extensively about Heart Disease and women, to read this phenomenal article click here.
I always grew up knowing the importance of heart disease especially in men. My beloved and missed grandfather died of a heart attack at 65 almost 15 years ago and I still remember it like if it was yesterday. He had several strokes before and doctors could not saved him this time dying peacefully in bed. Heart disease still puzzles every one including doctors. There is still research to be done on the genetic implications of heart disease and according to most studies I am at risk that is why i really want to control my weight, keep my strength up and my cholesterol down. However in all of these I did not mention one of the most important factors for heart disease and is Stress! Stress it is absolute the main cause for heart disease causing cholesterol bubbles in our bodies to blow up in the arteries a forming clots leading to a higher risk for a heart disease. I speak extensively about this in my book Super Body, Super Brain.
In the last ten years we are seeing how women they are experiencing massive scary numbers for heart disease Many doctors miss misdiagnose heart attack in women because of the difference symptoms including: short of breath
According to the Cleveland clinic Women report symptoms prior to having a cardiac event, although these are not typical "heart" symptoms. In a multi-center study of 515 women who had an acute heart attack (MI), the most frequently reported symptoms were unusual fatigue, sleep disturbances, shortness of breath, indigestion and anxiety. The majority of women (78 percent) reported click here for more information
Symptoms of a Heart Attack
Women are less likely to recognize the symptoms of a heart attack and seek treatment right away. For more information on heart attack in women, click here
According to the American Heart Association The most common symptoms of heart attack in women are 2:
- SUDDEN NUMBNESS OR WEAKNESS OF THE FACE, ARM OR LEG, ESPECIALLY ON ONE SIDE OF THE BODY
- SUDDEN CONFUSION, TROUBLE SPEAKING OR UNDERSTANDING
- SUDDEN TROUBLE SEEING IN ONE OR BOTH EYES
- SUDDEN TROUBLE WALKING, DIZZINESS, LOSS OF BALANCE OR COORDINATION
- SUDDEN SEVERE HEADACHE WITH NO KNOWN CAUSE
FEBRUARY 1-7 IS WOMEN'S HEART WEEK CLICK HERE FOR MORE INFORMATION
In summary
-Eat healthy
-Work on achieving an ideal weight
-Exercise regularly -Cardio and strength training
-Meditate
-All the ones above will help you tackle one of the biggest enemies: stress!
This exercise of the week will help you with your heart, your muscles and your circulation!
February 5, 2012
SUPER BOWL EXERCISE AND SUPER BOWL RECIPE-GO GIANTS!
SUPER BOWL EXERCISE-MICHAEL GONZALEZ-WALLACE
SUPER BOWL is here! and guess what I have an Exercise and a recipe for you! I remember practicing this exercise when I was playing professional basketball and many football players practice it as well. Defense is such an important part of the game that you need to train those quick steps as fast as possible like in the video and add some upper body strength so no one can push you around. By the way you don't need to be a professional player to benefit from this exercise
SUPER BOWL EXERCISE: TAPPING WITH SHOULDER RAISES
Whole body movements are more effective because it involves more muscles leading to better strength, our soft tissue system (Joints) to get stronger and our heart to increase blood flow to the different muscles improving our heart and muscles together! Whole Body movements will help you not only lose weight but increase lean muscle mass. My movement is based on professional sports and my inspiration was from playing basketball for over 17 years basketball basketball players practice tapping to improve defense then shoulder raise is one of the best movements to keep muscular strength on your arms and lets not forget your spine. Remember if you avoid strength training your muscles will die little by little so why not stop it now?
GIANTS-PATRIOTS WATCH SUPER BOWL ONLINE-LIVE COVERAGE
SUPER BOWL RECIPE: LETS HAVE SOME LEAN BEEF FOR STRONGER MUSCLES AND A SHARPER BRAIN
Filet Mignon-Michael Gonzalez-Wallace-Super Body, Super Brain. Image Bigstockphoto
Why is this recipe a SUPER BODY, SUPER BRAIN RECIPE?
-Rich in Vitamin B12, Iron and zinc which helps healthy neural tissue
-Rich in folic acid which is essential for the metabolism of long chain fatty acids in your brain
Certain spices have powerful antioxidants properties. A Latest study shows how dried oregano has incredible antioxidant properties. In several studies this powerful antioxidant spice has shown 40 times more antioxidant properties than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries or strawberries.
INGREDIENTS:
2-4 Ounces filet mignon steaks, trimmed of outer fat
2 teaspoons chopped rosemary,divided
2 teaspoons chopped parsley, divided
1 teaspoon kosher salt, divided
1 teaspoon ground black pepper, divided
3 teaspoons olive oil divided
1/2 bunch of asparagus
1 medium lemon, cut in half
2 small yukon potatoes
1 tea spoon of spiced dried oregano
Nutrition Facts: Per Serving: 490 calories; 27g fat (9g saturated fat); 75mg cholesterol;
1230mg sodium; 34g carbohydrates; 7g fiber; 5g sugar; 28g protein.
to see the preparation of this recipe and 20 more delicious recipes click here
GIANTS-PATRIOTS WATCH SUPER BOWL ONLINE-LIVE COVERAGE
February 4, 2012
Internal Obliques Workout-Use your powerful obliques to shrink your waist
Michael Gonzalez-Wallace-Internal Obliques. Photograph from Beth Bischoff
Oblique Workout:
Use your powerful obliques to shrink your waist
Fight stress with exercise! Get ready for a brand new Super Body, Super Brain exercise fromBodySmart.
Power Obliques! Are you afraid of shrinking? Getting shorter with age? Get rid of the extra fat on your sides? The solution must be in your powerful muscles at both sides of your trunk. How many times do you reach to open a door, to shake someone's hand, or turn your torso to change directions? Well, your Oblique muscles are main part of your core and they are engaged in maximum muscular activity to do the most simple of our tasks. Now think about when you are sitting down: your body is crunched and your oblique muscles at both sides of your waist are smashed like sweet potatoes that is why this week exercise will help you get those muscles strong, flexible and solid improving your posture and confidence. In your internal obliques lies your core power, your posture, your confidence, your skills, your powerful strength and eventually your resilience to aging.
From a standing position with both feet wider than shoulder width and holding two dumbbells with both arms bent at a ninety degree angle extend your left arm across and forward to the right while twisting your waist from the left to the right then return to the original position and repeat in the other side. This is one rep do it ten times. Beginners can do 5 lbs 3 sets Advanced 10 lbs 5 sets
POWER OBLIQUES FOR A BETTER CORE
February 3, 2012
Easy Forgetting or early signals of Alzheimer disease? Challenging Movements may help you stave off mental decline
Study of the day! From Science Daily
How to differentiate the "easy forgetting" from those at risk of Alzheimer's disease? It can be challenging to distinguish between people with normal age-associated memory loss and those with amnestic mild cognitive impairment (aMCI).The study asked questions falling into five categories: memory, orientation, functional ability, visuospatial ability, and language. Six of these questions are known to be predictive of AD.
Notice that 4 Out of those 5 are associated to movement or perception of oneself in space. Check out this study really interesting in the question selection!
What i really love of this study is how specific now clinical studies researching Alzheimer disease are looking for movement, orientation (perception of oneself in space), proprioception, balance, timing, visuospatial ability and functional ability to determine if the patient is at risk. May I remind you that you are likely to improve in all those sections if you follow complex strength training exercises like this one:
February 2, 2012
My Debut Speech at my Book Launch- SUPER BODY, SUPER BRAIN PAPERBACK release!
PAPERBACK RELEASE: Super Body, Super Brain by Michael Gonzalez-Wallace
One year has passed by since my book launch and so many memories arise at this time of the year. Never thought I would be writing a book with a number one publisher like Harper Collins or I never thought I would be able to reach the Amazon Best Seller List in Kindle format or the "Hottest release". This journey has taken my life to a different level. I feel I was playing the basketball minor leagues and now suddenly I am playing the NBA league.
My Paperback just got released and many different things have happened:
-School Fitness Program to improve PE curriculum and Improve school grades
-Parkinson Grant to implement a modified Super Body, Super Brain for Parkinson Patients
-Parkinson Intensive Exercise program
-Fitness Program for Employees at Englewood Hospital a leader Hospital provider
-Breast Cancer Program to help breast cancer patients to improve their resilience and faster recovery
-Contributor to the best health Magazine for IPADs, and digital format, BodySmart from Nomad editions
-Speeches in several hospitals and conventions
-Working regularly with adults clients (20-85) and kids with special needs especially Autism
SUPER BODY, SUPER BRAIN DEBUT SPEECH
However I am really grateful for having your support and your encouragement. I know you read my blog regularly and I just wanted to share my debut speech at my book party last year. 2 mothers of special needs children wanted to host my book party and I am extremely thankful. Among my clients I am training adults, athletes and kids with special needs and It has been one of the most satisfying experiences in my life. I just wanted to share part of this book launch with all of you. I wish all of you could have made it but I hope that for the next one you will all be there! Thanks again for being there!
Michael Gonzalez-Wallace's Blog
