Michael Gonzalez-Wallace's Blog, page 44
October 15, 2011
BREAKING NEWS: EXTRA TV with Mario Lopez will feature Super Body, Super Brain this coming weekend!
EXTRA TV WITH MARIO LOPEZ WILL FEATURE MY BOOK SUPER BODY , SUPER BRAIN BY MICHAEL GONZALEZ-WALLACE
HHUGE ANNOUNCEMENT! I will be this weekend on Extra TV with Mario Lopez!!! After a whole year waiting finally is here. "Extra" is the second-longest-running entertainment magazine on television and I am very happy that Extra's producer confirmed SUPER BODY SUPER BRAIN for this weekend, if you want to watch for listings in your state click here
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October 13, 2011
Emotional Intelligence: Practical Genius by Gina Amaro Rudan mentions my program Super Body, Super Brain "An exercise genius"
Gina Rudan author of Practical Genius with Michael Gonzalez-Wallace author of Super Body, Super Brain
What a phenomenal time I had with fellow author Gina Rudan in her book launch : Practical Genius Touchstone/Simon and Schuster). Gina is a charismatic leader with a clear vision on how to empower all of us in an unconventional way: atcivating our inner genius. I could not agree more with her. Traditionally speaking the word Genius has been associated to individuals with a specific IQ testing or someone with incredible talents but isn't up to us to release our inner genius and think out of the box and make positive strides in our lives but also in people living around us
My book and line of work is mentioned in page 154-155 if you want to read click here
According to Gina
Do you ever feel like you are two separate people – the "face" you present at the office and the authentic self you are in the rest of your life?
Do you feel like there's a whole set of your skills, talents, and assets that you're not using every day because you've allowed what you do for a living to become what you are? if you want to read more about her book click here
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Emotional Intelligence Books: Gina Rudan releases her new book Practical Genius and mentions my program Super Body, Super Brain
Gina Rudan author of Practical Genius with Michael Gonzalez-Wallace author of Super Body, Super Brain
What a phenomenal time I had with fellow author Gina Rudan in her book launch : Practical Genius Touchstone/Simon and Schuster). Gina is a charismatic leader with a clear vision on how to empower all of us in an unconventional way: atcivating our inner genius. I could not agree more with her. Traditionally speaking the word Genius has been associated to individuals with a specific IQ testing or someone with incredible talents but isn't up to us to release our inner genius and think out of the box and make positive strides in our lives but also in people living around us
My book and line of work is mentioned in page 154-155 if you want to read click here
According to Gina
Do you ever feel like you are two separate people – the "face" you present at the office and the authentic self you are in the rest of your life?
Do you feel like there's a whole set of your skills, talents, and assets that you're not using every day because you've allowed what you do for a living to become what you are? if you want to read more about her book click here
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October 11, 2011
Ski lateral jumps to improve your ski biomechanics and health. Check out my "Move of the week" from BODY SMART.
Ski lateral jumps to improve your ski technique and health. Check it out at BODY SMART FROM NOMAD EDITIONS. Photograph by Beth Bischoff, click here for more
Ski season is already there and I wanted to propose several exercises to improve your ski biomechanics, strength conditioning and stamina.
From a standing position feet shoulder width and legs bent hold two 5 lbs weights in your hands, jump laterally approx 5 feet apart impulsing from your legs and buttocks landing to the other side with both feet at the same level and same time. Coordination and timing is key. Check out here to see the full description if you want to buy my book SUPER BODY, SUPER BRAIN click here
to see the video Ski lateral jumps to improve your ski technique and health. Check out my "Move of the week" from BODY SMART FROM NOMAD EDITIONS.
October 7, 2011
Breast Cancer and fitness- My next conference and book signing: Super Body, Super Brain for Breast Cancer Patients
BREAST CANCER AWARENESS.image bigstockphoto
How exciting!!! I am invited to give a conference to breast cancer survivors this weekend in Morristown, NJ. I will presenting my book Super Body, Super Brain and will sign books after. This is my fourth conference to Breast Cancer survivors and everytime I speak to them i feel so inspired and touched. I have a personal story with Breast Cancer .My Godfather Dr Sanchez he is one of the top Pathologists in the country treating women with breast cancer. We have had tons of conversations about the condition and the implications for the patient's well being. What if we could develop a highly individualized fitness program for Breast cancer patients?
So I have been working really hard in developing an individualized Super Body, Super Brain fitness program for Breast Cancer Patients. I am almost done and I will present it to Englewood Hospital for a really soon take off. 7 Months ago my program got awarded a prestigious grant for Parkinson Disease and now i want to reach patients with Breast Cancer. That is why my conference tomorrow is so exciting and with a lot of announcements.
Breast cancer is one of the most feared common cancer among American women. The chance of developing breast cancer at some time in a woman's life is beyond the staggering number of 10%.
The American Cancer Society's most recent estimates for breast cancer in the United States are for 2011:
About 230,480 new cases of invasive breast cancer will be diagnosed in women.
About 57,650 new cases of carcinoma in situ (CIS) will be diagnosed (CIS is non-invasive and is the earliest form of breast cancer).
About 39,520 women will die from breast cancer to see more data click here CANCER.ORG
BREAST CANCER AND EXERCISE. STRONG REASONS TO START YOUR PROGRAM TODAY
EFFECTS OF EXERCISE ON CANCER TREATMENT
-Muscle Fiber plasticity
-Strength training and muscle fiber activations
-Increased functional capacity
-Increased postmasectomy mobility and Range of Motion
-Reduction of Body Fat
-Brain Plasticity
-Increased Lean muscle mass
-Reduced loss of bone density
-Increased energy
-Improved mood- self esteem and control
In short exercise can be beneficial before, during and alter a diagnose of breast cancer
BK: The best-characterized myokine is IL-6, which is released into the blood during exercise. Plasma- levels of IL-6 may increase up to 100 fold. IL-6 Influence fat oxidation and has anti-inflammatory effects
5. Your team says, "Myokines may be involved in mediating the health Beneficial effects of exercise and play important roles in the protection Against diseases associated with low-grade inflammation, insulin resistance, hyperlipidemia such as cardiovascular diseases, type 2 diabetes, and cancer." Can we really use muscle movement to strengthen our Immune system?
BK: We can use muscle movements to fight against chronic diseases such as those Named above. These disorders are characterized by low grade Inflammation, which has negative effects on the immune system. Exercise also has direct anti-inflammatory effects and thereby protect us against a number of chronic diseases.
to visit the National Breast Cancer click here
This is my previous conference at Tennis for life a phenomenal group that encourages breast cancer patients to play tennis.
October 5, 2011
Steve Jobs dies. Steve Jobs speech at Stanford "Connect the dots and find what you love" This was the speech that changed my life
Rest In Pace my friend, idol and motivator
Scripted Version:
'You've got to find what you love,' Jobs says
This is the text of the Commencement address by Steve Jobs, CEO of Apple Computer and of Pixar Animation Studios, delivered on June 12, 2005.
I am honored to be with you today at your commencement from one of the finest universities in the world. I never graduated from college. Truth be told, this is the closest I've ever gotten to a college graduation. Today I want to tell you three stories from my life. That's it. No big deal. Just three stories.
The first story is about connecting the dots.
I dropped out of Reed College after the first 6 months, but then stayed around as a drop-in for another 18 months or so before I really quit. So why did I drop out?
It started before I was born. My biological mother was a young, unwed college graduate student, and she decided to put me up for adoption. She felt very strongly that I should be adopted by college graduates, so everything was all set for me to be adopted at birth by a lawyer and his wife. . To read more please click here
October 4, 2011
Brain and Exercise: Exercise induces Mitochondrial biogenesis in the brain: Exercise gets our neurons fitter for life!
Exercise Training Increases Mitochondrial Biogenesis in the Brain. Image: bigstockphoto
I was reading a great report from the New York Times about the latest of exercise and the brain and finally is here!! A recent study from the University of South Carolina reveals how just two months of exercise can improve your brain especially getting your neurons super fit! The study that these phenomenal scientists put together consisted of mice in two groups: half to run for an hour a day on little treadmills, while the other group were waiting in their cages without exercising. This great team has shown how exercise can get our neurons more fit! Yes I have been preaching and standing by this for years and I am so grateful that this great team of scientists have finally proven it!
From Super Body, Super Brain book -End of chapter 2. Think of your billion neurons as a powerful basketball team. Each neuron is a player, and the neurotransmitters are the basketball they dribble across the court. However as you know basketball players cant be touching each other (like our neurons) and they need to be passing the ball to make new connections. I want to take it further who would you want in your head, a fit basketball team (neurons) or a local team that are unfit and that never practice and go to the local dive as part of the preparation? Exactly I want to be part of the first team as well!
Earlier studies have shown that exercise triggers neurogenesis, or the creation of entirely new brain cells. But the South Carolina scientists were not searching for neurogenesis. They were looking inside existing ones to see if exercise was the catalyst to get those cells into shape, similar to the way that exercise strengthens muscle and develops strength.
What do we know for sure? That our brain develops neuroplasticity a process that rewires the brain with the proper stimulation. Not only that, we know that exercise can create new neurons in specific sections of the brain such as the dentate gyrus from the hippocampus. Henrietta Van Praag showed it in a wonderful study with mice and Scott Small from Columbia University prove it for Humans, click here to see this wonderful study
However these scientists from South Carolina were looking for something else, they were looking how fit these neurons could be with exercise. In other words they were looking if "exercise" will promote a phenomena called "biogenesis" a process that looks if there is an increase in the number of mitochondria, a molecular sample around a cell's headquarters or nucleus that function as biological super powerhouses for energy leading these structures to create the energy that fuels almost all cellular activity. The main principle is that The greater the mitochondrial density in a cell, the greater its vitality. They prove that exercise can help to achieve this phenomenal process called biogenesis.
Why is this important? Really simple, the more mitochondria (energy) the more fit these neurons will be and these tiny structures have been shown to protect from neurodegnerative diseases such as Parkinson or Alzheimer and even to protect from cognitive decline. But there are more great news: these structures also help our health and increase our quality of life, increase longevity in animals and reduced risk for obesity, diabetes, diabetes type 2 and heart disease in people.
Brain cells are also fueled by mitochondria. However this process it is been researched in the muscle skeletal system not in the brain but until now, no one has known if a similar response to exercise occurs in the brain.
From New York Times article: Like muscles, many parts of the brain get a robust physiological workout during exercise. "The brain has to work hard to keep the muscles moving" and all of the bodily systems in sync, says J. Mark Davis, a professor of exercise science at the Arnold School of Public Health at the University of South Carolina to keep reading this report from the New York Times click here
Results
When the scientists examined tissue samples from different portions of the exercised animals' brains, they found markers of upwelling mitochondrial development in all of the tissues. Some parts of their brains showed more activity than others, but in each of the samples, the brain cells held newborn mitochondria.
If you want to read this study in detail click here or if you want to read the reporting of New York Times click here
try one of my Super Body, Super Brain exercises published in the best digital magazine: BODY SMART from Nomad Editions
September 30, 2011
Superior bridge for a greater core and to avoid low back pain- One Leg Bridge plus Chest Press
Bridges for greater core. Body Smart from Nomad Editions, click to read. Photo by Beth Bischoff
Try this exercise from Body Smart, the magazine I write for weekly. This week 1 leg bridges plus chest press, Check this exercise for increased core power, greater upper and lower body strength, stamina, cardiovascular and focus!
Superior bridge for a tighter core and toned legs- One Leg Bridge plus Chest Press
Bridges are a phenomenal core exercise. However Lets take it up a notch. One leg bridge combined with chest press is a great exercise to build a stronger core, firmer thighs, solid buttocks and resilient hamstrings besides a strong chest
From a lying down position with one leg bent, both feet flat on the floor, the right leg straight up tighten your core then perform a chest press at the same time your are pushing with your left buttock and back of the thighs lifting your body off the floor keeping the right leg off and straight at all times. Do it ten times then change legs. Advanced can use 10 lbs- 5 sets and Beginners 5lbs-3 sets
BODY SMART FROM NOMAD EDITIONS THE BEST HEALTH MAGAZINE
ONE LEG BRIDGE AND CHEST PRESS- GREATER CORE AND PERFORMANCE. TO WATCH THE VIDEO CLICK HERE
September 28, 2011
Neurotransmitters and Physical Exercise
Neurotransmitter and Physical Exercise. Bigstockphoto
From Super Body, Super Brain Book by Michael Gonzalez-Wallace
"Exercise makes you feel better" You probably have head 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 this chemicals function in less than a 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? 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:
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 level and feel so happy
This blog is based on Book Super Body, Super Brain Chapter 2. If you want to check more about the brain, brain chemicals and over 60 exercises and 20 recipes please get my book
September 24, 2011
Super Body, Super Brain Move of the Week: Core 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.
BODY SMART FROM NOMAD EDITIONS THE BEST HEALTH MAGAZINE
Michael Gonzalez-Wallace's Blog
