Michael Gonzalez-Wallace's Blog, page 42
December 12, 2011
Super Body, Super Brain blog reaches over 100,000 reads, thanks for making it possible!
Michael Gonzalez-Wallaces blog Brain reaches 100,000 reads
Dear friends a dream come true! Thanks so much for helping me reach over 100,000 reads in my blog! To everyone who has ever read my blog thanks so much since I never thought of reaching that number.
I would like to give away 2 signed books to the first ones commenting on this post.
Super Body, Super Brain blog:
Sharpen your mind and get in shape at the same time, with an innovative new workout stimulating multiple areas of the brain as it strengthens and tones the entire body. Acclaimed sports trainer Michael Gonzalez-Wallace (O magazine's "go-to guy" for anything about the body) shows readers a daily ten-minute workout that optimizes muscle power while boosting brain activity—training the brain by training the body.
Top Posts:
CBS features Super Body, Super Brain debut
Steve Jobs speech at Stanford. This speech changed my life
Top Posts (the past week)
OBLIQUES WORKOUT BY MICHAEL GONZALEZ WALLACE
Brain and Exercise? What a great couple!
5 Essential Tips to Prevent Cognitive Decline
Super Body, Super Brain Paperback- Release date: December 2011
December 9, 2011
Neck exercise to prevent Neck Injuries -Improve posture alignment
Neck Exercise from BodySmart. Photography: Beth Bischoff
From Body Smart: Click here to read the best digital magazine from Nomad editions
My new Super Body, Super Brain move of the week from Bodysmart magazine is here! This week one of my most challenging moves from my book Super Body, Super Brain
Neck Exercise to prevent neck injuries and improve posture alignment
Neck pain is one of the most feared injuries reaching as many as two-thirds of the population of having some form of serious neck pain at some point in their lives.
Neck pain is caused mainly for aging, bad posture either when seating, in front of the computer, walking or even sleeping. Stress, Anxiety, Muscle tightness, cramps and stiffness are minor symptoms that can lead to a more recurrent and serious neck problem to keep reading the description click here
Click here to see this video
http://youtu.be/5DMJtGn_o_U
December 2, 2011
Exercise for Seniors and Tips to prevent cognitive decline. My Upcoming Book tour in Cape Coral, Florida
My Grandmother reading my book Super Body, Super Brain
People over age 80 represent the fastest-growing population in the world. By the year 2040, it is projected that 3.5% of the U.S. population will be 85 or older, compared to less than 2% today.
This weekend I will fly down to Cape Coral, Florida for a book tour and hold several event. Probably you are wondering why Cape Coral? Well very easy my 85 year old Grandmother lives down there and she has been begging me to come down there and talk to her neighbors at the book store, at the church and more! I am really excited to see my grandmother and get to know everyone down there. I still remember when I was 15 years old how my Grandmother would wake up at 6 and do jumping jacks, push ups and crunches. However now she is going through challenges such as loss of hearing, balance, coordination, joint stiffness and reflexes. I am planning to show her few exercises to address those issues:
Like for example:
-Raising opposite arm and leg raise
-Walking heel to toe
-Leg Extensions
-Stretching and flexibility
To see an excerpt of my book Super Body, Super Brain click here
5 Tips to Prevent Cognitive Decline
Cognitive abilities such as attention, memory, auditory processes, motor coordination or executive functions like planning or multitasking deteriorate over the time unless used regularly
TIPS:
1.- Keep your Mind motivated and your brain active in any field that makes you constantly learn: reading, problem solving, brain fitness exercises, learning a language, playing an instrument or a memory game.
2.- Work your brain with movement. You can train your brain with movement in several ways:
a.- From left to right b.- From Front to back c.- From your sixth sense (proprioception) d.-From constant learning of new movements e.- Movement mastery f.- Practice cardiovascular activity daily. My Book specializes in delivering the best of a brain and body workout
3.- Eating can influence your brain in a powerful way. Foods with high antioxidants, low fats, low sugars (apples, yogurt, berries salmon, walnuts, strawberries)
4.- keep yourself socially active and make sure you are surrounded by great friends: you can join a book club, walking club or a gym. Staying socially active is really important.
5.- Practice daily meditation to make sure you achieve a powerful , calmer Mind and a more focused brain
for more tips please order my upcoming book please click here
November 29, 2011
Sensory System, Brain and Movement: Proprioception is our 6th sense- The aging process
Sensory System and Proprioception
According to the latest study about our sensory system "Nerve Cells are key to making sense of our senses" Science daily reports: "The human brain is bombarded with a cacophony of information from the eyes, ears, nose, mouth and skin. Now a team of scientists at the University of Rochester, Washington University in St. Louis, and Baylor College of Medicine has unraveled how the brain manages to process those complex, rapidly changing, and often conflicting sensory signals to make sense of our world" click here to read more This is a phenomenal study reporting about the importance of individual neurons and how neurons weigh in what sensorial decision is more important to take an action. However there is an omission that we tend to forget: Sensory system is related to movement. Movement is crucial when comes to the sensory system. The Brain is processing information from our joints as well informing our brain where are we in space in what is called Proprioception.
Few years ago there was a movie called "Sixth Sense" with Bruce Willis remember? It was about a kid who was able to see ghosts and the movie told us that if we saw ghosts we may have a sixth sense well the movie is wrong since I don't see ghosts and I have a 6th sense and so do you! However science is telling us that we dont have five senses but six and it is not to see dead people like the move proclaimed. Lets review some basics of this great system called The Sensory System that should be the title of the next Hollywood movie!
A sensory system is a part of the nervous system responsible for integrating and processing sensory information. A sensory system consists of sensory mechano receptors, neural pathways, and parts of the brain involved in sensory perception especially the ones to do with movement or our perception of space.
In my book Super Body, Super Brain I explain extensively how Proprioception can be trained, improved and strengthten
Proprioception is defined as "perception of ones body and position of the body". Highly Specialized nerve endings are present throughout the soft tissues of the musculoskeletal system which interact with the central nervous system and coordinate our body movements, our postural alignment, and our balance. Proprioceptive sensory organs are found in two distinct groups which are located in either muscles and tendons: muscle spindles and golgi tendon organ. These specialized proprioceptive centers provide information regarding the status and function of the musculoskeletal system with a constant flow of information to the spinal cord, the cerebellum, and the brain.
My absolute mentor Dr John H. Martin Ph.D and Author of Neuroanatomy: Text and Atlas has explained me how this interesting motor circuits work and how the cerebellum plays a fundamental role.
Why are the neurons called Purkinje in the Cerebellum so different? Are they better or worse? According to Dr John H. Martin Ph.D who has studied the Development of the motor systems of the brain and spinal cord and currently he is a Professor at City College in New York "I think they are different in several ways. Let me tell you about two. First, they take in an enormous amount of information. Think of a big tree with lots of branches and leaves. This is like aPurkinje cell; the branches and leaves are receiving information from other parts of the nervous system. They have more "branches and leaves" than other nerve cells. Second, they are different in another way; they inhibit the firing of other neurons. Most neurons that receive so much information excite other neurons; Purkinje cells inhibit. We don't know why this is the case "
PROPRIOCEPTION
Why is proprioception important for brain activity? In general terms How does our brain process information from our proprioceptors?
Proprioception provides critical information about the position of our body; not just our posture but the position of our limbs. It is like having GPS in our fingers, toes, hip, knees, etc.
It is not something we normally think about. It is not like listening to sounds. Because it is so basic, even subconscious, we don't have to think about it from moment to moment. The information is present for our motor and sensory systems to use, all the time. It is important because it is the only way to tell the brain our position.
Proprioception is processed in two different ways. One way is best for movement control. That information makes its way quickly to different parts of the motor systems, primarily to the motor parts of the cerebral cortex and to the cerebellum. The other way for processing proprioceptive information is sending to sensory areas of the brain, like the somatic sensory areas of the cortex. We think that the motor areas process the information in "real time," as it is needed to control movement. The sensory areas may be important in generating a body image, our notion of our size and where our limbs our; our body space.
BodySmartTV]
TRAIN SENSORY SYSTEM-6TH SENSE-PROPRIOCEPTION
Sensory Propriceptors feed the brain constantly with information about the world we live in. Main Proprioceptors are tiny receptors and found in eyes, skin, ears and joints. They are feeding the brain where are we in space. This is a circuit in the brain, the sensory neurons that if you don;t train it daily it will decline extremely fast.In addition there is a deeper course focused in the Sensory system from The Teaching Company: I am planning to take this great course of the Teaching Company: Sensation, Perception and The Aging Process Taught By Professor Francis B. Colavita, Ph.D., University of Indiana, University of Pittsburgh click here for more information
November 25, 2011
Athletic Moves to tone up, shred inches, increase core strength and feel stronger than ever
Core move: leg bridges plus chest press. Photograpy: BodySmart. Photographer: Beth Bischoff
WORKOUT TO INCREASE HEALTH, LOSE WEIGHT AND TONE UP FAST
After enjoying a great meal with your shared ones why not start with few Super Body, Super Brain moves? Lets get started with these few moves that will increase your strength, reduce body fat, improve your cardiovascular function and increase your serotonin and dopamine levels and energize you making you happier for the rest of the weekend it cant be better than that! Thanks to BodySmart the best digital magazine I am working for I am able to share few of them.
Before I get with your plan for 2011 I wanted to share my After Thanksgiving plan form 2010 (6 Minute blast) that was published in Yahoo last year
"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." to see more click here for more information about this plan.
Now lets talk about your plan for 2011! I am so super excited that thanks to all of you my book Super Body, Super Brain made it to to Amazon Best Seller list in the category of Exercise and Fitness.
Here you go!
Personalized weekend plan after Thanksgiving: All these Super Body, Super Brain movements will impact your health life today, tomorrow and forever. Thanks to BodySmart the best digital magazine I am working for I am able to share few of them. Do all these movements at least twice if you are beginner and five sets if you are advanced. I hope you like them!
FOUR MINUTE PLAN FOR A FLAT BELLY AND AN ATHLETIC BODY-BRAIN FROM BODYSMART THE BEST HEALTH MAGAZINE
1.-Semi Squat plus front row
2.-Lateral Ski Jumps
3.-One leg Bridges plus chest press
Exercise Plan from Body Smart. Photography by Beth Bischoff
After Thanksgiving Workout: Athletic Moves to tone up, shred inches, increase core strength and feel stronger than ever
Core move: leg bridges plus chest press. Photograpy: BodySmart. Photographer: Beth Bischoff
WORKOUT TO INCREASE HEALTH, LOSE WEIGHT AND TONE UP FAST
After enjoying a great meal with your shared ones why not start with few Super Body, Super Brain moves? Lets get started with these few moves that will increase your strength, reduce body fat, improve your cardiovascular function and increase your serotonin and dopamine levels and energize you making you happier for the rest of the weekend it cant be better than that! Thanks to BodySmart the best digital magazine I am working for I am able to share few of them.
Before I get with your plan for 2011 I wanted to share my After Thanksgiving plan form 2010 (6 Minute blast) that was published in Yahoo last year
"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." to see more click here for more information about this plan.
Now lets talk about your plan for 2011! I am so super excited that thanks to all of you my book Super Body, Super Brain made it to to Amazon Best Seller list in the category of Exercise and Fitness.
Here you go!
Personalized weekend plan after Thanksgiving: All these Super Body, Super Brain movements will impact your health life today, tomorrow and forever. Thanks to BodySmart the best digital magazine I am working for I am able to share few of them. Do all these movements at least twice if you are beginner and five sets if you are advanced. I hope you like them!
FOUR MINUTE PLAN FOR A FLAT BELLY AND AN ATHLETIC BODY-BRAIN FROM BODYSMART THE BEST HEALTH MAGAZINE
1.-Semi Squat plus front row
2.-Lateral Ski Jumps
3.-One leg Bridges plus chest press
Exercise Plan from Body Smart. Photography by Beth Bischoff
November 23, 2011
Thanksgiving Best Brain foods
thanksgiving brain foods. Image bigstockphoto.com
In 1621, native indians, the Wampanoag Indian and the Plymouth colonists shared an autumn harvest banquet which is considered today as the first Thanksgiving. This harvest and shared meal has become a powerful signal and symbol of cooperation, respect, admiration, synergies, interaction and collaboration between English colonists and Native Americans.
Our brave and courageous pilgrims needed help to grow the first harvest. Native Indians didn't think about it twice: 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.
According to Fernando Gómez-Pinilla, PhD, a neurobiologist at UCLA who studies the impact of certain foods on the brain, the key is to avoid fried foods and add more omega 3fatty acids to your diet. Omega 3s are essential for normal brain functioning because they are our primary source of DHA (docosahexaenoic acid), the most abundant omega 3 fatty acid found in the cell membranes of brain cells. Scientists believe that DHA protects against "normal wear and tear" on the brain, helps promote brain growth, enhances learning and memory and improves communication between synapses.
However what we tend to forget that Thanksgiving dinner it is full of brain foods. These are some 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
Lobster:
Lobster is one of if not the best and famous of seafoods. Lets remember how seafood it is an excellent brain food through Omega 3 fatty acids and protein promoting cardiovascular health that affects brain function. Lobster has less calories, less total fat and less cholesterol (based on 100 grams of cooked product) than lean beef;. Lobster is also high in amino acids; potassium and magnesium;Vitamins A, B12, B6, B3 (niacin) and B2 (riboflavin); calcium and phosphorus; iron; and zinc. Iron and zinc are essential to maintain healthy neural tissue. To see more of the powerful benefits of this Thanksgiving brain food click here
Turkey is naturally low in fat. Turkey it is high in folic acid that promotes healthy brain tissue and is a good source of vitamins B, B1,B6, zinc and potassium. These nutrients have been found to keep blood cholesterol down. Cardiovascular health it is extremely important in brain functioning. In addition Turkey helps nerve function and growth, boost the immune system, regulate blood pressure, and assist in healing processes. To see more of the powerful benefits of this Thanksgiving brain food click here
Here are even more reasons to love berries. The plant chemical called anthocyanin, which give berries their distinctive rich hue, can protect the brain against a range of conditions. In one study, subjects who ate the most blueberries lowered their risk of developing high blood pressure (hypertension) by 10 percent. High blood pressure increases your risk of stroke, and reduced blood flow from hypertension can contribute to dementia and cognitive impairment. A separate study showed that men and women who regularly eat berries may have a lower risk of developing Parkinson's disease. And yet other research shows that people who eat strawberries improve their memory and motor skills. In addition, berries are high in antioxidants which protect your brain from free radicals. Click here to read more about this precious brain food
There are many health benefits of eating corns not in abundance though which can be bad for cholesterol. Yellow corns contain protein, carbohydrate, dietary fiber, starch, glucose and fructose. The vitamins and minerals available are many of the B vitamins mainly folate, choline and niacin, vitamin C, Vitamin A, potassium, phosphorus, magnesium, calcium and sodium. Click here to read more Benefits of Corn
Pumpkin seed oil is an incredible delicious tasting nutritional oil that affects brain function through cognitive, focus and emotional! the power of the pumpkin is in its seeds. The seeds of the pumpkin are a power food, rich in many nutrients including: Zinc, Vit. E, Vit. A, and the precious omegas: Omega 3 and Omega 6: also known as essential fatty acids (EFAs). Pumpkin seed oil is one of the top three nutritional oils and research shows how this nutrients especially (Omega 3 and omega 6) are required for healthy mind/body functioning. Click here to read more about how Pumpkin can help your brain
Exercise in Thanksgiving: Try this exercise
And last but not least lets not forget to add some exercise for boost your brain and body. Try this Super Body, Super Brain exercise from BodySmart magazine
Close your eyes to train balance and biceps with one move
A challenging move to train your body and your mind!. When your eyes are closed, your brain and body are missing their normal cues, so you have to work much harder to stay balanced. You will develop spectacular balance, upper body strength and toning in your leg muscles.
With feet close to each other, arms straight, and weights at your sides, lift your right thigh until it's parallel to the floor then close your eyes while to see the full exercise description subscribe to the best Health Magazine click here
November 19, 2011
Movement for greater Fitness. Biceps Curl with eyes closed: Close your eyes to train balance and biceps with one move
by Michael Gonzalez-Wallace from Bodysmart. Photograph by Beth Bischoff
From Body Smart: Click here to read the best digital magazine from Nomad editions
My new Super Body, Super Brain move of the week from Bodysmart magazine is here! This week one of my most challenging moves from my book Super Body, Super Brain
Close your eyes to train balance and biceps with one move
A challenging move to train your body and your mind!. When your eyes are closed, your brain and body are missing their normal cues, so you have to work much harder to stay balanced. You will develop spectacular balance, upper body strength and toning in your leg muscles.
With feet close to each other, arms straight, and weights at your sides, lift your right thigh until it's parallel to the floor then close your eyes while to see the full exercise description subscribe to the best Health Magazine click here
Click here to see this video
http://youtu.be/MHU3EBhnDh8
to see my philosophy, exercises and my whole plan check my book Super Body, Super Brain
BODY SMART FROM NOMAD EDITIONS
November 16, 2011
Physical Fitness Speaker
Health and Fitness Speakers
Who doesn't want to get smarter, stop brain decline or be in better shape? Michael Gonzalez-Wallace is a speaker, writer, motivator, medical expert at medhelp.org and highly sought fitness trainer. In his new Amazon Bestseller Super Body, Super Brain (Harper Collins 2011) explains how you can Sharpen your mind and get in shape at the same time with an innovative new workout that stimulates multiple areas of the brain as it strengthens and tones the entire body click here to see my full profile at BrighSight Group
November 12, 2011
Core Move for greater health- Push Ups plus leg raise
Advanced Core Move: Push Ups plus leg raise by Michael Gonzalez-Wallace from Bodysmart. Photography by Beth Bischoff
From Body Smart: Click here to read the best digital magazine from Nomad editions
My new Super Body, Super Brain move of the week from Bodysmart magazine is here! This week the most traditional and important strength training exercise: Push-Ups. According to The New York Times The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one's entire weight is taxing even for the very fit to keep reading this phenomenal article click here
My move for you to help you achieve a greater health: Advanced Core Exercise: Push Up plus Leg raise
Get on the floor on both hands and feet close to each other bend your elbows to a ninety degree angle maintaining a perfect horizontal body then push up your body and simultaneously raise the right leg straight up then bring the leg back on the floor and repeat the push up to keep reading click here
to see my philosophy, exercises and my whole plan check my book Super Body, Super Brain
BODY SMART FROM NOMAD EDITIONS
VIDEO: ADVANCED CORE MOVE: PUSH-UPS AND LEG RAISE
Michael Gonzalez-Wallace's Blog
