Michael Gonzalez-Wallace's Blog, page 33

Today I am writing my 500th Blog post! Thanks for over 140,000 Blog reads and over 15,000 Books Sold. My Gift to you: Book + DVD

Michael Gonzalez-Wallace writes his 500 Blog Post about his journey and his book Super Body, Super Brain

And here it is! This is my 500th post and in perfect timing when we are all getting back to school or work after Labor Weekend. 500 Posts ago I would never think I was going to be writing the 500th post and is not easy believe me and I love that you are reading my Blog!

I can certainly guarantee that this has been the most fascinating journey in my life and I am proud that you have been with me all this way. You have been following me, reading me, sending me emails, asking me questions! I would never have thought that I would reach over 140,000 reads or hits in my Super Body, Super Brain blog or that I would ever sell over 15,000 copies of my book Super Body, Super Brain and have three formats: Hardcover, Paperback and Kindle and who would thought I would reach the Amazon Best Seller List in my first book!

I wanted to send you  free book and dvd for those 2 lucky winners! Send me an email at michael@superbodysuperbrain.com and write in the email subject: SUPER BODY, SUPER BRAIN WINNER and you will receive a Super Body, Super Brain Winner Package!

Regarding my blog I wanted to share some statistics especially those posts that you have read the most. Click and share! This statistics are from the YEAR UPDATE wow!




Title

Views


Home page / Archives

21,164


Nutrition: Vegging out can lead to weight loss: Superfoods for your Super Body and your Super Brain: Exceptional Free Recipe!

13,341


Steve Jobs speech at Stanford “Connect the dots and find what you love” This was the speech that changed my life

7,825


OBLIQUES WORKOUT BY MICHAEL GONZALEZ WALLACE

6,756


Alcoholism destroys Brain-Muscle Function. Drunk Ewoks in a live TV SHOW!

4,716


5 Essential Tips to Prevent Cognitive Decline

4,465


Brain and Exercise? What a great couple!

3,913


Brain Fitness Exercise: Obliques Exercise for a better core.

3,273


2010 Fitness Trends: American College Sports of Medicine publishes fitness trends for 2010: Strength training is number 1! Pilates number 9 and Yoga number 14

2,636


Therapies 4 Kids: A miracle in Brain Plasticity for Kids with Cerebral Palsy

2,466


“When Yoga Hurts” New York Times: 4,450 reported injuries from Yoga ” Advice: Combine Yoga with Strength Movements

2,437


Inspirational, Fitness, Nutrition Quotes and Words of Wisdom for Thursday

1,633


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1,594


MENS HEALTH MAGAZINE Features Michael Gonzalez-Wallace with a workout for balance, cardio and strength

1,432


How far can you go in life? A Powerful Lesson from George Washington for this Holiday Season: Happy Holidays!

1,406


Inspirational, Motivational Quotes and Words of Wisdom for Wednesday

1,326


Professional Pilates teacher endorses “Super Body, Super Brain” by Michael Gonzalez-Wallace

1,204


Happy President’s Day! Inspirational Quotes and Words of 



Stats for September 3, 2012, 3:17 pm







« Return to Stats

Top Views by Country for all days ending 2012-09-03 (Summarized)





Country
Views


United States
14,261


United Kingdom
2,214


India
1,698


Canada
1,543


Australia
975


Philippines
858


Brazil
401


Singapore
389


Malaysia
348


Netherlands
293


Spain
281


Germany
277


Czech Republic
250


Portugal
247


France
247


South Africa
242


Italy
232

“Move of the Week” to build a phenomenal Core: Front Shoulder Rowing with Balance

Front Shoulders Rowing and Balance, Exercise published in Body Smart Magazine- Photo by Beth Bischoff

Upper back Core: Lunges with Front Row

A: Start in a lunge—right leg back, left leg bent with knee over your toe—hold two weights in front of you at the waist level. Before starting you should feel some challenge.

Front Shoulders Rowing and Balance

B: Push off with your right toe and raise your right leg until your thigh is bent to the side while simultaneously bending your elbows toward your body in a rowing motion. You will feel muscle tension in your upper, middle back, core and hip. Return to starting position. Repeat 15 times, then switch legs. This is one set.

beginners do 2 sets with 5 lbs

Advanced and Athletes can use 10-15lbs and do 4 sets

and…if you have time try adding this exercise!

CORE OBLIQUE EXERCISE

Top 12 Superfoods: Best foods for the body and the brain

Best foods for the body and the brain

Who doesn’t want to get more intelligent? Who wants to look super healthy? Many recent studies have shown how specific nutrients have positive effects on the brain especially in those areas of the brain related to cognitive processing or feelings and emotions. When I was writing my Book Super Body, Super Brain I was researching extensively how food nutrients play an incredible factor in our brain and body health.

According to the main research about brain foods and health. According to Nature Science review study conducted by Gomez Pinilla,UCLA ” It has long been suspected that the relative abundance of specific nutrients can affect cognitive processes and emotions. Newly described influences of dietary factors on neuronal function and synaptic plasticity have revealed some of the vital mechanisms that are responsible for the action of diet on brain health and mental function. “Neurobiologist Gomez Pinilla,UCLA”

We know how foods play a great role in our brain. This is the conclusion of several studies led by a phenomenal neuroscientist at UCLA, Gomez Pinilla.

According to one study, the super fats your brain needs most are Omega 3 fatty acids. Your brain converts them into DHA (docosahexaenoic acid) which enhances neuronal communication and promotes neuronal growth.

Essential foods that you should eat at three or four times a week

1. Apples: Eating one apple a day protects the brain from oxidative damage that causes neurodegenerative diseases such Alzheimer’s and Parkinson’s. This magical nutrient that act as protection is quercetin, which is a phytonutrient.

2. Asparagus: Asparagus is rich in folic acid, which is essential for the metabolism of the long chain fatty acids in your brain.

3. Lean Beef: Lean beef is rich in vitamin B12, iron and zinc. These vitamins and minerals have been shown to maintain a healthy neural tissue.

4. Blueberries and strawberries: Studies show that people that eat berries improve their memory and their motor skills. In addition, their antioxidant properties can protect your brain from the oxidative process.

5. Dark chocolate: Dark chocolate has incredible concentration powers. It is a very powerful antioxidant containing natural stimulants increasing the production of feel good endorphins. Trick: you need to find dark chocolate with less than 10 grams of sugar per serving for optimal benefits.

6. Salmon: Salmon contains Omega 3 fatty acids that studies have shown to be essential for brain function.

7. Dried oregano: Certain spices have powerful antioxidant properties. In several studies, this powerful spice has shown to have 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.

8. Walnuts: Walnuts are rich in protein and contain Omega 3-fatty acids, vitamin E and vitamin B6 which all promote healthy neural tissue.

9.Whole grains: Whole grains deliver fiber and vitamin E that help promote cardiovascular health helping improve the circulation to the brain.

10.Yogurt: Yogurt and other dairy foods are filled with protein and vitamin B that are essential to improve the communication between nerve cells.

Make sure that from now on you select and plan a great menu of brain foods in your diet. Life is about choices and selecting the right nutrients can play a key role in your health.

For more information you can read more my articles published at

Diets in Reviews:Top 10 Foods for Better Brain Health

Medhelp 12 Foods That Make You Smarter

Superfoods for a hreater health

My Best Pictures from Vienna and my workout video from the Austrian Alps

Trip to Vienna and my Workout Video from the Alps

Finally back to NYC! Wow what an incredible experience to visit the Land of the Habsburgs, probably the most important Royal Family in European History. Where is it now? Extinct although we still have some historical remains of its incredible power that once not long ago ruled Europe.

Here is a collection of my best memories of my recent trip to Vienna with the most celestial music from giant masters such as Mozart or Strauss:

When visiting Empress Elizabeth Palace I was shocked by not only the figure and stature of the woman but also by her commitment to exercise. She was a total Avant-Garde of her time. For those ones who are not familiar with Sissi she was brought to life and immortalized by Romy Schneider in the most known film series “Sissi, The Imperial Empress” . I wanted to share her workout equipment at her desk room. It is said that she had in addition to this equipment another room with much larger equipment for a more serious workout

Sissi the Imperial Princess who worked out

Finally when I was attending my cousin’s wedding that was taking place at The Austrian Alps I said to myself: I am tired but how many times am I going to have the opportunity of working out from the Austrian Alps? As a history buff I still can’t imagine how Hannibal tried to cross this Beautiful Austrian Alps with herds of elephants aiming the roman empire settlements!

I wanted to share an Inspirational Message from the Alps: Your best shape starts Today, not tomorrow not yesterday it is right now when you can take an action and do something, it is today when you can influence it, so here it is!

In any case So here I wanted to share a few of my movements, just takes three minutes, the hardest minutes try doing this very simple moves to increase blood flow, improve balance, coordination and a more focused mind. Sorry of the illumination obviously I did not have a professional Videographer with me

My Trip to Vienna and how to stay healthy while traveling abroad. My video working out from a hotel room

Michael Gonzalez-Wallace trip to Vienna with his parents

Hi fellow friends! As I mentioned in the last post I am in the beautiful city of Vienna, Austria attending to my cousin’s wedding. Every time i travel I make sure i do sufficient research of the city i am traveling to making sure I know the history, art, culture and food.

However every time I travel I am not in my regular schedule so represents some challenges regarding my health and fitness. You are likely to  consume more calories, not exercise and that can represent a problem. In my opinion if you are in vacation you should not stop exercising or working out since we don’t stop breathing right? As breathing, exercising is crucial and your body and brain needs it.

Therefore I wanted to make a summary of my trip but also wanted to share a quick workout in the hotel i am staying at just in case you are traveling and want to try this workout with me . By the way I am staying a beautiful hotel called Hotel Stefanie that is beautiful but without a gym! They say in their website  ”If you want to exercise go and run in the surroundings” I was shocked to hear this by the way!

In my trip to Vienna I have visited:

-Vienna’s main cathedral, The Stephansdom

-Mozart’s Home: I really loved to walk around his home where the master genius wrote “The Marriage of Figaro” and other I was really lucky that I did this phenomenal course from the teaching company called: Mozart:His life and music by Robert Greenberg.

-Hofsburg Complex

-Concert  of Strauss and Mozart (two of my favorites) at Bethoveen Music

-Danube

-Sissi Palace: What an incredible experience visiting Sissi palace and learning more from her. I was surprised how much she believed in exercise and all the equipment she had to stay healthy and in shape. She was ahead of her time a total avant-garde!

As you can I see i am having a lot of fun a what a great way of spending a vacation but learning culture, history, and spending great time with my parents but what about my health? ha ha so that is way every time I am away I make sure that I have an action plan where I do not only exercise in a hotel room but run and enjoy the great scenery of a new place visiting. I try to really make two meals at least home so I can control nutrients and just have a meal once outside. In addition I go for a run and do some exercises at the hotel: some of them moderate, some of the intense.

Below there is an example of my Hotel Workout for really fast abdominal definition and to gain great abdominal and physical power. This program should be done if you are an active exerciser or involved in competitive athletics. Give it a try

The Olympic Games are not only about the winners but also about the losers

2012-olympic-games-closing-ceremony-20120812-152837-919

The Olympic Games are officially finished. How many of you have enjoyed these Olympic Games? I absolutely Love the Olympic games, all the sports, the competition, the winners, the losers, the audience, how many new sports like Beach Volley ball are so exciting to watch.

However why we just focus in those ones who win? We tend to forget that when we see the Olympic Games we tend to concentrate in those ones who win, but what for those ones who lost? Watching the Final game for the Gold medal between Spain and United States, I was astounded how just losing for few points it could mean such a huge victory for the losers.

Take a Time out to think ——–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.

Olympians and us who we are not Olympians we are facing obstacles, moments of joy. Imagine all those athletes training for that moment, for those few seconds or  maybe  even getting injured. As an ex athlete I know how difficult it is to deal with a loss or to deal with the unexpected.

 

However a Loss gives you the opportunity of standing up, be resilient, keep trying. How many times you have felt that you are dealing with a loss like an athlete? You need to stand up, you need to never give up, you need to keep believing in yourself since you are the greatest treasure. I wanted to share an incredible emotional video of how to NEVER GIVE UP AND KEEP BEING RESILIENT, I hope you enjoy it and my next post will be from Vienna, Austria!

General Mills Magazine “Que Rica Vida” will feature Michael Gonzalez-Wallace in September’s heritage Month

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General Mills and its Magazine “Que Rica Vida” will feature Michael Gonzalez-Wallace in September’s heritage Month

Just wanted to share really exciting news!

I will be featured in General Mills Magazine “Que Rica Vida” this coming September to celebrate the Hispanic heritage month. 

I will be shooting at  Central Park: One opening cover, 3 of my Super Body, Super Brain exercises and recommendations about diet and nutrition to make the best month ever, the month of the Hispanic Heritage Month.

What am I focusing in this article?

Mens sana in corpore sano (healthy mind in healthy body) wrote the wise Greeks over 2,000 years ago. The Latino community is living moments of spectacular growth but facing at the same time with a responsibility to improve the quality of life for our entire family. According to new statistics released by the Centers for Disease Control (CDC), more than 78 million adults and nearly 13 million children aged 2-19 were considered obese in 2009-10. The latest report shows that 39.1 percent of Hispanic adults are considered obese

If we neglect our way of eating and exercise have increased risk of cardiovascular diseases that plague our community as Type 2 Diabetes and Obesity. The rate of obesity among Hispanic adults and children is largely due to diet and lack of exercise.

With obesity linked to hypertension, diabetes, or cardiovascular disease, we can all improve our health through a change in lifestyle – that is, a healthy diet and physical activity scheduled – is not only advisable, but essential for Hispanics across the country.

That is why I was really honored to write this article for General Mills Magazine, “Que Rica Vida” that will be available in September.

However……If you really can’t wait for some of my exercises, here is one that will help you burn as many calories as in treadmill challenging your balance, coordination, speed and agility!

Sirius XM radio Tonight! Excited to be Interviewed at the best radio network Tonight-Sirius XM features Super Body, Super Brain!

Sirius XM Radio features Michael Gonzalez-Wallace author of Super Body, Super Brain

Great News! I was invited to come to the absolutely best Radio network in USA, Sirius Xm Radio! I will be sharing information about exercise tips, nutrition and how you can build a Super Body, Super Brain in just 10 minutes. Here you can find more information about my media appearance tonight at 8!
Here is a little more information about Janette’s show!
About




Janette’s Show airs on SiriusXM Stars 107, weekly on Thursday evenings (7pm Eastern) and Friday mornings (11am Eastern).

Description
Janette’s Show airs LIVE on Thursdays from 7pm to 9pm Eastern on Sirius/XM Stars 107, with replays at 2am, 4am and LIVE on Fridays from 11am to 1pm Eastern, with a replay at 6am on Saturdays. The call in number for the show is 1-888-94-STARS – and for those of you with a phone that doesn’t have the alphabet on it, that number is 1-888-947-8277. If you would like to watch Janette and join the blogtourage to chat, visit http://www.ustream.tv/channel/janettebarber during the live broadcast.

10 ways to feel energized by Martha Stewart magazine… and includes my program Super Body, Super Brain!

Martha Stewart magazine: Feel More Energized! Features Super Body, Super Brain by Michael Gonzalez-Wallace

Now lets get back to Martha Stewart magazine:

7. Get smart, work out. Exercises that challenge your balance strengthen the mind, not just the muscles, says Michael Gonzalez-Wallace, author of “Super Body, Super Brain.” Think of this one-legged move as the sudoku of fitness: Holding 3-pound weights, stand with feet together To read more click here from  The Detroit News: 

I am so excited that one of the largest publications in United States, Martha Stewart magazine decided to write a phenomenal article called: 10 Ways to feel more energized; and guess what? The article picked my book: Super Body, Super Brain as one of the ways to energize and called it the new Sudoku of Fitness and gave an example of one of my exercises 

Feel energized! brain chemistry and exercise

How exercise can help your mood? Really simple: Text from Super Body, Super Brain page 3: Improve your mood: Allowing your brain to guide you through these exercises not only will keep it stimulated and sharp but can affect your feelings and mood as well. The perceived novelty of learnings excites several neurotransmitters (particularly endorphins, serotonin and dopamine) in your brain which will affect your sense of well-being and are crucial for modulate anxiety and depression.

Give a try with this exercise and you will see fast results in just 20 seconds!

Shoulder raise with kick steps to activate Dopamine, endorphin and serotonin levels! 

The Olympic Games and the Mind Body connection

 

Olympics Mind Body

Mens sana in corpore sano (A Healthy mind in a healthy body):

The Olympic Games are based on strong fundamentals: philosophy, history  and sports are entwined in this phenomenal opportunity for celebrating not only over 200 different sports but the morale of the mind body connection. If there is something similar between the Ancient Games and this ones  is that sense of Mind Body connection.

The goal of the current and ancient athletic ideal is “a healthy mind in a healthy body.” The ancient Greeks believed that the development of the mind, spirit, and body were connected, and that a well-educated person was instructed in all areas. Socrates would say ” A softening of the body involves a serious weakening of the mind” An athletic victory was considered a credit to both the athlete’s physical and moral virtues. Physical training was valued for its role in the development of such qualities as hard training, endurance and patience.

Socrates also explained in an interesting metaphor how you should only listen to your trainer not to the public:

Socrates and Fitness: Don’t listen to the public  just to your fitness trainer

The strong reinforcement of man’s mental and intellectual abilities was in no way separated from physical exercise; on the contrary, they mutually complemented each other. Gymnastics, athletics and sportsmanship were connected with the education of the young and with the entire development of the intellect.

Religion, however, far from being not important it was extremely important in the Ancient Olympics. Unfortunately we are living in world where Games are quite secular and where  the adoration or worship of one God would represent main controversy with other religions or non believers. I think we should honor our faith and the Greeks had it clear with all the religious ceremonies in honor of the Greek God Zeus. click here to read more

More reading: The Religious Spirit of the Ancient Games

Books to read

More information click at my Pin: Ancient Olympic Games

The Ancient Olympic Games in Greece

An exercise that reminded me to the Ancient Olympics: Cross chop!