The Good Gift.

Childbearing strains mom's calcium level

by Alan Titchenal, Ph.D., C.N.S. and Joannie Dobbs, Ph.D., C.N.S.

An old adage says that for every child a woman has, she should expect to lose a tooth. When tooth loss occurs due to pregnancy, it may be a sign of bone loss throughout the body. This is particularly true when calcium intake has been limited.

Why does bone loss occur during pregnancy?

The developing fetus accumulates about 30,000 milligrams (about an ounce) of calcium to build its own skeleton. That's a large amount of calcium that must be transferred from the mother's body.

In addition, during breast-feeding, 300 to 400 milligrams of calcium are lost from the body daily in breast milk. In fact, a woman breast-feeding twins can lose as much as 1,000 milligrams of calcium daily through milk production alone.


Do pregnancy and breast-feeding affect long-term bone health?

Given the substantial demands on calcium during pregnancy and breast-feeding, researchers have investigated how having children might affect a woman's risk of osteoporosis later in life. Fortunately, when a woman is pregnant, her body becomes more efficient at absorbing and retaining calcium. Even with these adjustments, some bone loss is typical during the last months of pregnancy.

During breast-feeding, additional bone loss occurs, even if the mother has a high calcium intake. After weaning, however, bones generally increase their uptake of calcium and restore bone minerals back to pre-pregnancy levels if adequate calcium is present in a balanced diet.


Can bone loss during pregnancy be a problem?

Although it is uncommon, some women have experienced low bone density and bone fractures during or shortly after pregnancy or during breast-feeding. Little is known about the causes of these rare occurrences, but they may be related to low bone density at the start of pregnancy. If bone density is too low, bones may be unable to tolerate the normal temporary losses of calcium that occur. Researchers also think that unusual hormone fluctuations can be involved in some cases.


How does teen pregnancy affect bones?

A pregnant teenager already has high calcium needs for her own skeletal development. Consequently, there is concern that the demands of fetal development could prevent the accumulation of peak bone mass for the teen mother. This concern is controversial, but provides extra reasons to encourage overall good nutrition and especially adequate calcium intake.

The bottom line is that a woman's bones are designed to handle the demands of pregnancy as long as her diet has an adequate supply of all nutrients (especially calcium).

Vicente dotFIT Certified

EVERLAST!!!

Bone Density.
Teen's, Twenties, Thirties, 40's, ETCETERA - Come And Go; ..FEEL YOUR MUSCLES... exercise everyday!!!
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NEVER SURRENDER!!!

Fill In The Blank.
To Be Stubborn About Something Constructive Is To Be Determined, But To Be Stubborn About Something Destructive Is To Be_______________________________ !!!! Vicente
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EXERCISE EVERYDAY!!!

Learn By Living Or Learn By Reading:
Two SIMPLE STATEMENTS - Hard Work & Dedication!!! Vicente Peralta

A Positive Influence

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Learn By Living Or Learn By Reading:
Two SIMPLE STATEMENTS- Hard Work & Dedication... MAXIMUM STRENGTH; IT'S SIMPLY YOUR GREATEST LEVEL OF DETERMINATION!!! Vicente

No Time for the Gym... Honestly, is there ever enough time?

No Time for the Gym 

Vicente dotFIT Certified 

With our busy lifestyles, how do we find the time to make it to the gym? In today’s world, this is a big problem. Finding that extra hour out of our day for a workout does not seem feasible when the kids need to be cared for, bills need to be paid, the dog needs a bath, the dinner needs to be cooked and the best TV shows start at 7. Honestly, is there ever enough time?

So, if it seems impossible to leave the house, why not do a workout at home? You do not necessarily need to go to a gym to reach your health-related goals. You can do a full body workout in the privacy in your own home by adding a few little exercises that will benefit you and give you the energy you need to make it through those stressful times. The only one who will take care of you is you; so why not get started now?

During the course of a day, you can add resistance training to your daily agenda. Below are some helpful exercising tips that can get to your goals without going to the gym or buying expensive machines.

LOWER BODY
Lunges (view exercise)
Start by taking a step in front of you and then lowering your back knee towards the ground while your front knee bends as well. Make sure that both feet are pointed straight ahead and squeeze your glutes on the way up. Repeat this up to 15 times and then switch legs. As you begin to feel comfortable with this exercise, try to do them walking. This is a great exercise for the quadriceps and glute region.

Body Weight Squats (view exercise)
Start by putting a chair behind you and then act as if you were going to sit down. You will then tap your glutes on the chair (do not sit all the way down) and then stand back up. You want to make sure that your feet are approximately hip width apart and they are pointed straight ahead. While you are rising back up from the squat, focus on squeezing the glutes and standing completely upright between each one that you perform. Begin doing approximately 15 of these and then add more reps and/or hold on to a gallon of milk or water (approximately 8 pounds) for extra resistance.

Isometric Body Weight Squats 
Put your back up against the wall and lower yourself to a chair height position. Try to remain in this position for up to 25 seconds and then add more time as this gets easier (push yourself to hold this exercise for one complete minute). You can also add a gallon of milk or water in each hand for extra resistance. Repeat up to 5 times throughout your day.

If you want to include some “cardio” type exercises to burn more calories, try these:

Mountain Climbers Start in a push-up position. Feet should be hip width apart and hand should ideally be placed directly underneath your shoulders. Run in place for approximately 30 seconds, making sure your feet stay pointed straight forward and that your head does not drop down. As this gets easier, push yourself to a minute for each round. Repeat up to 3 times.

Squat Jumps (view exercise)
Start in a squat position and then jump up and down. Try to realign yourself every time you hit the ground before going into the next jump. Make sure that your feet stay approximately hip width apart and that the feet stay pointed forward. Each landing should be silent. If you hear yourself land, try to focus on tightening your stomach and landing directly behind the ball of your foot. Repeat 15 times each.

StairsIf you have stairs in your home, walk or run them! Try to walk/run the stairs 3 times (single step) and then immediately skip a step for three rounds. Always run down the stairs without skipping a step just to make sure that you do not fall. The total should be performed 6 times, counting this as one “set.” Repeat each set up to three times throughout your day. Once this gets easier, you can add resistance (such as a laundry basket, gallon of water, or weights if you have them).


UPPER BODY

Arm Raises (view exercise - seen with weights, not necessary to begin)
Start by lifting your arms out to the side (with no bend in the elbow) and then slowly lower them back down to your body. You can also do this exercise with your arms straight in front of you. As you get comfortable with these exercises, you can then begin to combine them. Do approximately 15 repetitions and then repeat. For extra resistance, hold onto a soup can in each hand (approximately 1 pound each) and add more weight as needed.

Push-ups (view exercise)
Start face down on the ground with your arms out to the side of your shoulders. Push yourself up and then slowly lower yourself towards the ground. Remain looking at the ground and keep your chin neutral at all times so you do not irritate your neck and keep your glutes squeezed throughout the exercise. Repeat approximately 15 times. If you cannot do this exercise on your feet, drop to your knees and perform the exercise. If you do decide that the knee position is better for you, keep feet in contact with the ground at all times.

One Arm Row (view exercise - seen without external stabilization; couch or low table)
Start by putting your left knee and left hand on a firm surface (such as a couch or low table), making sure you keep your back in a leveled position. Hold on to a gallon of milk or water in your right hand and bring this arm up by the right side of your body (around your right ribcage area). Repeat 15 times and then switch sides.

While there are numerous exercises you can do at home, these are some ideas for you to try for a full body workout routine. If you do not have time to perform all of these daily, switch them up and incorporate one or two from the list above. Remember the key here is to get moving! Good luck and happy exercising!

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Exercise Everyday!

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Vicente dotFit Certified

Answer: Muscle building requires protein, nutrients and energy. Meat is just one source of protein, there are many vegetarian sources. It doesn’t take much protein to meet requirements even for a vegan if you use a variety of sources. A vegetarian will get more than enough protein by consuming a gram per pound of bodyweight from all sources. Being female will actually present a greater challenge when it comes to gaining significant amounts of muscle mass than being a vegan will, just because you lack male hormones.

Gaining muscle requires adequate nutrients to support growth, proper resistance training to stimulate the muscle to grow and a bit of rest. When you eat protein, it is digested into amino acids that are then released into the blood stream for use by the muscle. It does not matter what the source of the amino acids are, be it egg whites or lentil soup as long, as they are present in the proper amounts at the correct time. The easiest way to accomplish this is to follow one of the dotFIT menu plans for vegans. Most athletes require between 0.55 and 0.8g per pound of body weight (1.2 and 1.8 g of protein per kg of body weight). Most of our menus provide protein in this range. Each menu plan contains adequate carbohydrate for fueling intense workouts and a little bit of fat for energy. Dietary supplements can be used to enhance muscle gain if needed, such as AminoBoost XXL and Recover and Build, which are not animal-based products. It is wise to use a daily multivitamin as well to ensure you are receiving all the micronutrients needed to build muscle. After your nutrient needs are met, one of the NASM designed workout plans provided with the dotFIT Me Program will help you build muscle.

Athletic Menu:

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I am a 36 year-old slightly overweight male with low levels of testosterone. I am doing cardio & weights to get fit. Is there a way to naturally boost my testosterone levels?

Answer: You are on the right track by adding exercise and losing weight. In fact, that’s about the only non-clinical/medicinal solution that has been shown to work.

Testosterone levels naturally decline with age but other factors can also lead to a decrease. Studies have shown that men with obesity, diabetes or high blood pressure may be twice as likely to have low levels of testosterone. Additionally, even if one is only slightly overweight, studies have found a link between waist circumference and testosterone levels. Men with higher waist circumferences had lower levels of testosterone.

By exercising (specifically weight training) you are on your way to boosting your anabolic hormone levels including testosterone. Losing weight may also move your testosterone levels to the higher end of the normal range. Although numerous websites contend that there are specific foods (e.g. protein, vegetables, etc) that increase testosterone levels, there is no valid research to support these claims.

There are many supplements on the market that claim to boost testosterone levels. However, very few deliver on the promise and if they do, you run the risk of changing many of your other hormone levels as there is a delicate feedback loop which the body uses to keep hormones in check with each other. In other words, one hormone affects all.

Eating a healthy diet to lose weight along with added physical activity will be your best “natural medicine”. Here’s a healthy athletic menu you might try. After reaching your desired weight, you should have your testosterone level rechecked and if it’s still low, consult with your doctor to see whether there’s any reason to seek medical treatment. 

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Do Fit People Turn Us On?

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Renata Bonar
Occupation: Actor
Age: 25
Nationality: Polish
Goal: "'Forever Young' - I wanna be forever young... in body, in soul, in heart and mind".
When I started out working out at Crunch I've had the support of a super trainer Vicente from the beginning. He encouraged me to change my own work out routine in order to make a change in my life. He is always right there by my side, not only talking about the working process of our body but also about our spirit that has to be connected. I really enjoy the camaraderie with him. Vicente is fantastic. He is a spitfire dynamo who will keep you motivated, dedicated and fired up. I have never met a trainer that can give such a hard and great workout while making it fun. Choosing the right trainer can make all the difference between success and failure.
Vicente helps you maintain a positive attitude towards fitness and the image of yourself.
Vicente is wonderful coach and mentor. He is easy to work with, a person who understands your limitations and is helping to achieve your goals in a positive manner. Someone who is very friendly and truly cares about each client.
Vicente is the key to unlock your potential. Enthusiasm, drive and heart... all the things that make a perfect personal trainer are all the things that Vicente has.

Do Healthy People Turn Us On?

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Do Healthy People Turn You On?

TESTIMONIAL: Darrell Lauer (Nicholas Lauer) My name is Darrell Lauer and I am 72 years old. I am a singer ,singing teacher, and voice therapist. I have a hobby of playing tennis. I injured my left knee and had surgery on it a little over a year ago. The recovery process was very bad, much worse than the surgery for the right knee. I developed arthritis in the knee and was only able to walk at first with crutches, then two canes, and then one and finally with a brace. All through this period I was seeing a physical therapist who helped me but finally couldn't do anymore. It was at this point that I was thinking I would need a knee replacement. I knew Vicente Peralta through a neighbor, and my son began to take some training sessions to help him lose weight and be more limber. I talked to Vincente and he was so positive and encouraging that I began to take some sessions myself! After a few weeks of working twice a week with him and doing my homework on other days I began to see some more improvement. Walking, although not easy, was getting better. There was less pain and I gave up the bulky brace! Another few weeks later I noticed that I was walking further with less pain again. My strength was improving in my legs and I was less tired. Vicente encouraged me to go back to gently hitting tennis balls with a friend without playing games, etc. I began this process by playing a half hour once a week and now I have a second half hour with a tennis pro. Although I have further to go, I can see such positive results from my work with Vicente. He is the reason that I am doing better and better. It is because of him that I have avoided a knee replacement and have begun the road to doing something again that I really enjoy. I can not thank him enough for all of his help. He is honest and really tells you how you are doing and really believes in the importance of physical fitness and what it can do for you. If you want to see your self stronger, more limber, feeling more energized, then I can not recommend more strongly Mr. Vicente Peralta as a physical fitness trainer and post surgery rehab specialist.

TESTIMONIALS:

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William Randall Witherspoon:


"At 49 yrs. old. I'm no stranger to working out. In the last 25 or so yrs. I've been in and out of the gym, one program to the next. The difference now is having Vicente as a trainer. My body responds differently at this age and requires a different approach than my usual w.o. routines of the past. Vincente took all that into account and personalized a program specifically for my body and goals. Not only am I getting closer to a my desired physical and healthier idea, I am having fun doing it. He pushes and encourages and the results are well worth it."
R. W

NUTRITIONAL SUPPORT:

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I am an athletic female currently using your ActiveMV, but my doctor says I need to increase my iron intake. Should I take an iron supplement?

by dotFIT experts
Answer: This depends on how low you are in iron. Often physicians recommend iron supplementation after blood tests show your iron is low, or to prevent low iron in certain cases such as blood loss from heavy menses. If your doctor suggested increasing your iron intake, did s/he suggest how much? The ActiveMV supplies 10mg of iron in two pills, which is plenty of iron for the average healthy athlete with normal iron stores. Since the recommended intake for adult women who menstruate regularly is 18 mg per day, be sure to also eat iron-rich foods such as cooked liver, red meat, lentils and iron-fortified cereal. The highest iron we offer is found in the PrenatalMV. It supplies 27mg of iron in one tablet. Ask your physician if this is enough. Some people need higher amounts of iron to make up for low stores in the body. For these people, we recommend iron supplements in addition to your daily multivitamin.

Go Celtics!!!

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Fabricio;

"I am proud of Vicente for his motivational 

and positive spiritual work. Vicente is working small 

miracles on people's aching and injured bodies and 

that is a great feat. I wish that his message and 

passionate work reaches and touches more people in this world soon."

Link between multivitamins and cancer?

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Vicente dotFIT Certified Is there any truth to the possible link between multivitamins and cancer? There was a study published in the American Journal of Clinical Nutrition (Am J Clin Nutr 2010;91:1268-72) on this topic that concerned many readers. We have reviewed this study along with others which have found the opposite or no association between breast cancer risk and vitamins. Also, other larger scale studies, such as the U.S. Women’s Health Initiative, have found no link between multivitamin use and the chances of dying, developing cancer and cardiovascular disease. This has been the consistent theme among years of research on multivitamins and cancer in general – no association...
Finally, the experts at the Harvard School of Public health and many others advocate taking a daily multivitamin and mineral for “great insurance policy,” and that extra Vitamin D “may add an extra health boost.” Here’s a link if you’re interested http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/

Nutritional Support

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Should I eat before I workout?

Yes, you should always eat before a workout, but the timing and size of your meals and snacks will depend on your goal and how long you exercise. If you workout for less than an hour, you don’t need a pre-workout snack as long as your last meal was within 2-3 hours, Otherwise, your energy level may be low, your workout may suffer and you’ll likely be very hungry after the workout. Being overly hungry leads to poor food choices and overeating.

Use the basic timing formula below which can accelerate your progress in any sport and fitness goal including weight loss, performance and/or muscle gain. Try to space your major meals no more than 3-4 hours apart. (The pre and post exercise snacks shown below are not meals).

• Larger pre and post training/event meals:

– Pre-event meal to be eaten approximately 2-3 hours before your major activity

– Post-event meal  to be eaten approximately 1-2 hour following training based on use of a post training supplement as shown below

• Pre and post-training/event snacks: (nutrition bar or shake)

– Pre-training snack should be consumed 10-40 minutes before activity

– Post snack immediately after workout

• Note for early morning training:

– If you train soon after rising and have no time for complete digestion of a large meal consume only the pre-workout snack before exercise

Also Known As: Manolo

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"I was a fat ass, but thanks to Vicente's stretching and training technique I am not a fat ass any longer!" 
José Peralta 

Weight Reduction

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Name: Pauline Camarty
Age: 24 years old
Nationality: French
Occupation: Accounting Trainee
Fitness Goal: Weight Reduction
My name is Pauline, I started coach sessions a month ago with Vicente and it really help me to feel better in my body; indeed I choose to take some coaching sessions because I wanted to lose weight of course but also recover good healthy life.
But my main goal is to gain muscles and lose volume (thighs, arms and hips).
Vicente really help me for that, we are doing a lot of simple exercises very targeted and after a month I can see a lot of results.
It really motivates me to continue sessions with him!!

TESTIMONIALS

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Brooke McDonald; 

"My first time running numbered in 4 years & my daughters first numbered race ever! I must say thanks to my trainer, Vicente Peralta, for getting me here!" 

TESTIMONIALS.

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Vicente Peralta;
Believe it or not I was OBESE for a long period in my life but earlier at around the age of 7, I had been an athletic prodigy in my parents country Ecuador; where I lived until my late childhood. When I came back to America my parents feared my siblings and I being in the streets of New York City and this led me in to a sedentary life style until my early teens when my parents took me for a physical and the CARDIOLOGIST said; chronic heart condition and surgery was required, my mother cried from FEARING the WORST and I felt GUILTY for my mothers TEARS AND SAID TO MY MOTHER: MOM I GOT THIS. ALMOST 30 YEARS LATER I AM, THANK GOD, IN THE BEST SHAPE OF MY LIFE AND AT MY LAST PHYSICAL MY DOCTOR HIRED ME AS HIS TRAINER... TO BE CONTINUED! 

TESTIMONIALS

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Donald Kollore;
"Vincente is an excellent trainer !! . He helps me with my boxing and my mind, body, and spirit goes to another level. Thanks a million, Vincente 

Vicente E. Peralta dotFIT Certified.

PeraltaProFitness

I am an athletic female currently using your ActiveMV, but my doctor says I need to increase my iron intake. Should I take an iron supplement?

by dotFIT experts

Answer:  This depends on how low you are in iron. Often physicians recommend iron supplementation after blood tests show your iron is low, or to prevent low iron in certain cases such as blood loss from heavy menses. If your doctor suggested increasing your iron intake, did s/he suggest how much?  The ActiveMV supplies 10mg of iron in two pills, which is plenty of iron for the average healthy athlete with normal iron stores. Since the recommended intake for adult women who menstruate regularly is 18 mg per day, be sure to also eat iron-rich foods such as cooked liver, red meat, lentils and iron-fortified cereal. The highest iron we offer is found in the PrenatalMV. It supplies 27mg of iron in one tablet. Ask your physician if this is enough. Some people need higher amounts of iron to make up for low stores in the body. For these people, we recommend iron supplements in addition to your daily multivitamin. 

Can you give me some tips for maintaining my weight loss?

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by dotFIT experts

Question: I have lost weight many times but this time I am determined to keep it off. Please give me some tips for maintaining my weight.

Answer: If you are determined to keep the weight off then you will be motivated enough to do what it takes to maintain.  The maintenance phase of weight loss is the most challenging because the excitement of the weight loss experience has come to an end, and the old habits start to creep back.  The National Weight Control Registry (NWCR) is an organization of people who have lost weight and maintained it for a year or more. Of the NWCR’s 5000 members, the average person has lost 66 pounds and kept it off for 5.5 years.  Here’s a link where you’ll find more of their data  http://www.nwcr.ws/Research/default.htm. 

Nutrition Makes a Difference

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Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns which can significantly decrease their chances to reach their peak performance. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals.


Energy is the Foundation for Success

Your daily calorie intake should provide enough energy for all activities, muscle repair and optimal functioning. Energy needs for athletes vary considerably based on individual differences and activity level.  General guidelines are listed below:  

• Individuals who participate in general fitness (30 to 40 minutes of activity per day, 3 to 5 times per week) can meet their daily needs with 1,800 to 2,400 calories. This equates to approximately 11 to 16 calories per pound per day for people who weigh 110 to 175 lbs. Needs may be greater for those who weigh more.
• Athletes who train approximately 2 to 6 hours per day, 5 to 6 days a week need ~ 23 to 36 calories per pound of body weight per day. This equates to 2,500 to 8,000 daily calories for athletes who weigh up to 220 lbs.
• Elite athletes who train or compete heavily need significantly more – up to 12,000 calories per day.
• Athletes who weigh more than 220 lbs may need approximately 6,000 to 12,000 calories per day depending on training volume and intensity.

Do nitric oxide supplements enhance bodybuilding?

PeraltaProFitness

Answer: To date there is one published study related to the efficacy of NO (nitric oxide) boosters via oral ingestion. The major finding of this recent study was that the nitric oxide booster (arginine alpha-ketoglutarate, or AAKG) increased strength and power in resistance-trained men. With recent positive findings and many years of other related data, including relative safety, dotFIT has developed NO7Rage™, an unparalleled supplement that maximizes performance and strength gains for experienced, resistance-trained athletes. The proprietary blend contains, among other specialized ingredients, caffeine, creatine and glucuronolactone. Intravenous arginine supplementation has been shown to increase NO production. However, oral arginine supplementation leads to very little increase in systemic arginine. Interestingly, citrulline, when taken orally, is converted to arginine in the body which leads to significant increases in systemic arginine, enabling the increased production of NO. Increased NO has a vasodilation effect, allowing more nutrients, blood and oxygen to flow into working muscles and waste products and metabolites to be removed, enhancing work capacity, the “PUMP”, and reducing muscular fatigue. 

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Benefits Of Shadow Boxing:

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Shadowboxing is an exercise used in the training for combat sports, especially, as it's name implies, 

in boxing.

To spar with an imaginary opponent, as for exercise or training purposes.

 Systematic training by multiple repetitions; 
"practice makes perfect"

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 How often should women exercise?

Dr. Alice Domar answered:

As I see it, the challenge is to enjoy each of life’s chapters and to do what we realistically can to stay healthy. You can certainly choose to wait out a difficult time of life, especially if you are young and Pretty Healthy. But don’t feel that if you can’t get twenty METs per week, your only option is to throw in the towel. Exercise is not an either/or proposition.

GET PUMPED!!!

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Spirit of Fear.
"For God has not given us a spirit of fear, but of power and of love and of a sound mind." (2 Tim. 1:7)... 
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Scary Cat Or Cool Cat
Faith: Fiction: Fear... 'Feed The Cat!

The Best Thing For Humankind.

MASTER THE PRACTICE...

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Professional Body Sculpting By The Law Of Physics.

Vicente 
Health & Fitness Specialist
At Crunch Manhattan Midtown, NY
CALL NOW: 212-307-7760
at 250 West 54th Street 
New York , NY 10019 

peraltaprofitness@gmail.com

Prevention programs may not only effectively reduce depression,
but may also reduce negative life events... 
EXERCISE with 
Vicente
at Crunch 54Th NYC.

Prevention Programs Effectively Reduce Depression !!!

"The best way to live a healthy life is through optimal blood pressure..." Dr. Oz

Vicente
Health & Fitness Specialist
At Crunch Manhattan - Midtown, NY
CALL NOW: 212-307-7760 
at 250 West 54th Street
New York , NY 10019 

E mail: peraltaprofitness@gmail.com

home - gym - outdoors - online - travel

By Appointment Only.

peraltaprofitness@gmail.com

Prevention programs may not 
only effectively reduce
depression, but may also 
reduce negative life events! 
EXERCISE with 
Vicente at CRUNCH!

Manhattan  Midtown, NY
CALL NOW: 212-307-7760
at 250 West 54Th NYC
New York , NY 10019

Before & After Sandy Exclusively At CRUNCH!



Vicente
Health & Fitness Specialist
Exclusively At CRUNCH !

CRUNCH 
Manhattan - Midtown, NY 
Call Now: 212-307-7760

250 West 54th Street
New York , NY 10019

The Manhattan - Midtown, NY gym inspires our members with unrivaled energy, and provides the finest equipment and fitness knowledge available to help our members achieve their individual potential.