Athletic Menu:

I am a 36 year-old slightly overweight male with low

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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. 

Vicente dotFIT Certified

Do Fit People Inspire Us?

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. 

Personal Training Services: Peralta Pro Fitness.com

Do Healthy People Inspire You?

Do Healthy People Inspire You?

TESTIMONIAL: 

Darrell 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.
Vicente dotFIT Certified

TESTIMONIALS:

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



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Zion Blount 
Age:33 
Occupation: Acting management. 
Nationality: Jamaican/Cuban
Fitness goals: Mastering the art of movement; power, agility, flexibility, concentration and self awareness.

"Outstanding master of his craft; incredibly bright with a treasure trove of health and fitness knowledge; expert in integrated training power strength and stabilization, warm spontaneous personality that makes workouts fun. Vicente motivates me to push past my perceived limits in kick boxing to get results. I have incredible energy, my balance and flexibility have improve immensely ... Thank u Vicente!"

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NUTRITIONAL SUPPORT:

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A Positive Influence:
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.

Halle Berry

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

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!!
Peralta Pro Fitness

TESTIMONIALS

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!" 


Peralta Pro Fitness-Personal Training Services... 

Inner Peace!!!

TESTIMONIALS.

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! Peralta Pro Fitness

A Positive Influence

TESTIMONIALS

PeraltaProfitness

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.

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. 

Peralta Pro Fitness

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. 

Personal Training Services 2012

https://www.facebook.com/yearinreview/Proactivo 

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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!!!

Peralta Professional Fitness

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)... 
Be Cool!!!
Scary Cat Or Cool Cat
Faith: Fiction: Fear... 'Feed The Cat!

The Best Thing For Humankind.

MASTER THE PRACTICE...

Sign Up Now !

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

E mail: peraltaprofitness@gmail.com

home - gym - outdoors - online - travel

By Appointment Only.

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

Manhattan  Midtown, NY
at 250 West 54Th NYC
New York , NY 10019

PeraltaProFitness@gmail.com

Before & After Sandy At CRUNCH!



Vicente 
Health & Fitness Specialist @ CRUNCH

Peralta Pro Fitness 

Manhattan - Midtown, NY 
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.

PeraltaProFitness@gmail.com

Benefits of Exercise With Depression:

Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.
Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a good workout is often described as "euphoric." That feeling, known as "a natural high," can be accompanied by a positive and energizing outlook on life.
Please email us now at: peraltaprofitness@gmail.com 

WebMD Medical Reference
http://www.webmd.com/depression/guide/exercise-depression

YOU ARE NOT AN ADDICT...

PERALTAPROFITNESS.COM

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1989149/

Conclusions

Results suggest that an underlying negative cognitive style may account for the stress generation effect often found in depressed individuals, particularly for women. Adequately addressing cognitive patterns in treatment or prevention programs may not only effectively reduce depression, but may also reduce the likelihood of experiencing negative life events that often serve as precipitants for depression.

Keywords: stress generation, cognitive style, depression, life events

Immune system discoveries win 2011 medicine Nobel

PERALTAPROFITNESS.COM

Medicine, or physiology, is usually the first of the Nobel prizes awarded each year. Prizes for achievements in science, literature and peace were first awarded in 1901 accordance with the will of dynamite inventor and businessman Alfred Nobel.

The award citation noted that the world's scientists had long been searching for the "gatekeepers" of the immune response by which man and other animals defend themselves against attack by bacteria and other micro-organisms.

Beutler and Hoffmann discovered receptor proteins that can recognize attacking microorganisms and which activate "innate immunity," the first step in the body's immune response.

"Ralph Steinman discovered the dendritic cells of the immune system and their unique capacity to activate and regulate adaptive immunity, the later stage of the immune response during which microorganisms are cleared from the body," it added.

http://www.msnbc.msn.com/id/44753688/ns/health-health_care/?ocid=twitter

Power Outage (Disuse of the muscles)?!!!

Muscle atrophy is defined as a decrease in the mass of the muscle; it can be a partial or complete wasting away of muscle. When a muscle atrophies, this leads to muscle weakness, since the ability to exert force is related to mass.

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Muscular atrophy decreases quality of life as the sufferer becomes unable to perform certain tasks or worsen the risks of accidents while performing those (like walking).
 Muscular atrophy affects a major number of elderly.

Categories of physical exercise:

• Strength training
  
• Agility training
• Eccentric Training

Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).

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http://en.wikipedia.org/wiki/Exercise

Five Allergy Myths Debunked... !!!

peraltaprofitness.com

In honor of fall allergy season, here are some other facts about allergies you might not know.

Myth: Kids grow out of food allergies 
Although it is common for kids to leave some allergies behind as they get older,
certain food allergies almost never go away.
Unfortunately, they tend to be the more severe kind: Peanuts, tree nuts and shellfish. ...
http://www.everwell.com/insights/five_allergy_myths_debunked.php