Michael Gonzalez-Wallace  
Male, 43
New York, NY

Specialties: strength training, neuroscience, special needs topics

Interests: Medicine, Exercise and Fitness, brain
Super Body, Super Brain
Health and Fitness Expert, Sports Medicine, Bachelor in Economics Science-Exercise: Author of Super Body, Super Brain
646 2514763
New York, NY
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Stay in Shape this Winter! My Winter Workout at Central park and Benefits of Strength Training

Dec 22, 2012 - 0 comments

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strength training


strength training winter


fitness workout


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core workout


Michael Gonzalez-Wallace


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personal trainer usa

Original post at http://superbodysuperbrainblog.wordpress.com/2012/12/21/stay-in-shape-this-winter-my-winter-workout-at-central-park-and-benefits-of-strength-training/

Are you getting ready for the Holidays? I am! I am flying next Sunday to my beloved Spain and spend some quality time with my family. New York City is a phenomenal city but sometimes gets really cold in the winter so that is why it is important to stay active in the winter. I normally combine my Super Body, Super Brain Workout with some cardiovascular training and circuit training including resistance, plyometrics. One of the most discussed questions i get asked in my speeches is this one: If i don’t use weights is it strength training? Yes. Is Yoga strength training? Its everything involving muscular resistance either with additional weight or your own body weight Is running strength training? Yes! I wanted to share a definition of Strength training with all of you:

a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person’s own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand.

My Winter Central Park Workout: ( you can try this one at home but make sure you are approved to exercise first!)

-5 Miles running

-8 Reverse Pull-ups

-8 Traditional pull-ups

- 15 Picnic table lifting

-15 Upper back Picnic table (Overhead)

-10 Triceps lifting

-10 jumps

- Reverse Pull-ups

Mental Illness and Stress: 20 innocent children did not have to die today

Dec 20, 2012 - 4 comments

mental illness






sandy hook


sandy hook massacre

Original Post: http://superbodysuperbrainblog.wordpress.com/2012/12/15/mental-illness-and-stress-20-innocent-children-did-not-have-to-die-today/

I am devastated with the tragedy of our innocent children’s lives lost but also cause we are not paying attention as a society not only to gun control but to mental illness in this country. We will always have people with mental illness that triggered by stress could become the most evil terrorist that any country can fear. An estimated 26.2 percent of Americans ages 18 and older — about one in four adults — suffer from a diagnosable mental disorder in a given year.1 When applied to the 2004 U.S. Census residential population estimate for ages 18 and older, this figure translates to 57.7 million people.2 Even though mental disorders are widespread in the population, the main burden of illness is concentrated in a much smaller proportion — about 6 percent, or 1 in 17 — who suffer from a serious mental illness.1 In addition, mental disorders are the leading cause of disability in the U.S. and Canada.3 Many people suffer from more than one mental disorder at a given time. Nearly half (45 percent) of those with any mental disorder meet criteria for 2 or more disorders, with severity strongly related to comorbidity.

Check the statistics are incredible!!

Source: http://www.nimh.nih.gov/health/publications/the-numbers-count-mental-disorders-in-america/index.shtml

In the following blog we can see the desperation of a woman and her fear to be attacked by her own son

“I am Adam Lanza’s mother”

Written by Liza Long, republished from The Blue Review

Friday’s horrific national tragedy — the murder of 20 children and six adults at Sandy Hook Elementary School in Newtown, Connecticut — has ignited a new discussion on violence in America. In kitchens and coffee shops across the country, we tearfully debate the many faces of violence in America: gun culture, media violence, lack of mental health services, overt and covert wars abroad, religion, politics and the way we raise our children. Liza Long, a writer based in Boise, says it’s easy to talk about guns. But it’s time to talk about mental illness.

click here to keep reading http://www.huffingtonpost.com/2012/12/16/i-am-adam-lanzas-mother-mental-illness-conversation_n_2311009.html?utm_hp_ref=mostpopular

Happy Thanksgiving to everyone! What did the Pilgrims eat? Kathleen Curtin, Food Historian at Plimoth Plantation explains what was in the menu in 1621

Nov 22, 2012 - 1 comments



thanksgiving dinner


happy thanksgiving


thanksgiving cooking


Learning from our past is what makes a society smarter, more resilient, more developed.

Our brave and courageous pilgrims needed help to grow the first harvest. Native Indians didn’t think about it: 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.

Thanksgiving, or Thanksgiving Day, is a holiday celebrated in the United States on the fourth Thursday in November. It has officially been an annual tradition since 1863, when, during the Civil War, President Abraham Lincolnproclaimed a national day of “Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens”, to be celebrated on Thursday, November 26.[1] As a federal and popular holiday in the U.S., Thanksgiving is one of the major holidays of the year. Together with Christmas and the New Year, Thanksgiving is a part of the broader holiday season. (wikipedia)



In 1621, native indians, the Wampanoag Indian and the Plymouth colonists  shared an autumn harvest feast which is considered today as one of the first Thanksgiving. This harvest  and shared meal has become a symbol of cooperation, respect, interaction and collaboration between English colonists and Native Americans.

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
Fruit: Plums, Grapes
Nuts: Walnuts, Chestnuts, Acorns
Herbs and Seasonings: Olive Oil, Liverwort, Leeks, Dried Currants, Parsnips

What Was Not on the Menu
Surprisingly, the following foods, all considered staples of the modern Thanksgiving meal, didn’t appear on the pilgrims’s first feast table:

Ham: There is no evidence that the colonists had butchered a pig by this time, though they had brought pigs with them from England.
Sweet Potatoes/Potatoes: These were not common.
Corn on the Cob: Corn was kept dried out at this time of year.
Cranberry Sauce: The colonists had cranberries but no sugar at this time.
Pumpkin Pie: It’s not a recipe that exists at this point, though the pilgrims had recipes for stewed pumpkin.
Chicken/Eggs: We know that the colonists brought hens with them from England, but it’s unknown how many they had left at this point or whether the hens were still laying.
Milk: No cows had been aboard the Mayflower, though it’s possible that the colonists used goat milk to make cheese.

Source: Kathleen Curtin, Food Historian at Plimoth Plantation.

Check out a phenomenal interview with Kathleen Curtin at Archaeology.org http://www.archaeology.org/online/interviews/curtin.html

Advanced Core Exercise for Athletes: Plank with Push ups – Have a great Weekend!

Nov 10, 2012 - 0 comments













core exercise


Weight Loss


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Developmental Coordination dis

Advanced Core Exercise for Athletes: Plank with Push ups – Have a great Weekend!

Plank is the best core exercise.

Olympian Core training
Try this exercise. 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.

Original post at: http://superbodysuperbrainblog.wordpress.com/2012/11/10/advanced-core-exercise-for-athletes-have-a-great-weekend/