Clifta’s Grocery Shopping for WEIGHT LOSS!

This video shows me shopping for the Food on my current Food Plan. My goal as of March 12, 2012 is to lose between 8-10 lbs. March 12th I weighed 110.4 lbs. ———> March 20th I weighed 107.8 lbs. See my Food Plan below the video. If I train and/or do cardio in the morning …

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Next Videos coming!

Next videos coming up… -Shoulder workout with Kelly -Teeccino (an herbal coffee) -Where to find great deals on exercise equipment (it might surprise you) -Chest & tricep workout -Form on Squats & Bosu Hamstrings *I’m working on my “Grocery Shopping List” video now. So don’t foget to “Like” my FACEBOOK page at http://facebook.com/CliftaFit so you …

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Challenge Yourself with this Bodyweight Workout!

Try this workout! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Bodyweight Workout No Equipment needed on this one! This workout is a Full Body/Conditioning Bodyweight Workout… and has 4 levels so you can adjust it to YOUR fitness level. ~~~~ *** The GOAL: Do as many rounds as you can in the time …

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SEXY for SANTA Challenge

SEXY for SANTA Challenge Details ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Challenge starts week of Oct 1st and ends Dec 24th! $10 per category. You can pay in person or pay by paypal. Just email me ( phatphysiques@yahoo.com )the email that is attached to your paypal account and I’ll send you a request. ~~~~~~~~~ We will have 3 categories… Biggest …

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Gorgeous Glutes, Arms, & Abs!

Hi, This is a great little workout that you can do at home. It’ll give you gorgeous glutes, arms, & abs. *It works your glutes directly, while your arms and abs get worked indirectly from all the planks and holding yourself up. ___________________________________________________________________ Butt Lifts- 30 reps (See Video Here) (lay down on belly, hanging …

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Get Six Pack Abs with the Ab Wheel- Clifta

Ab Exercise Request from Michael and a few others: These are 2 of my favorite ab exercises using the ab wheel. *The Secret to getting great abs isn’t just doing ab exercises in the gym… it’s also watching what you eat and portion control. Michael reminded me of this saying… abs are made in the …

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Jesus Made me a NEW Woman… SuperWoman! LOL

This is my first “Blessed Fitness” Video. This video is an Idea that I got the beginning of this year and the name “Blessed Fitness” came to me. It’s combining my fitness and my spirituality together to share with you. The footage in this video is from last year when I was training for the …

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CliftaFit Healthy Approved Foods

Hi, I put this on my youtube channel a couple weeks, so you may have seen this, but if not… this is a video of the foods that I got from the grocery store a couple weeks ago.

View full post

Online Training Program Special for the month of September

ONLINE TRAINING $$ SPECIAL $$ My online training prices have gone up recently… the regular prices now are… $150 for your initial training program and $100 for updates after that. For a short time I’m having a great special and making the initial workout program ONLY $125! That’s a $25 savings!!! Updates after that will …

View full post

Training Rope Video- Whole Body Workout with Clifta

This is a great Whole Body Workout! GROUP 1: Single Arm Ropes supersetted with Jump Lunges holding a weighted Ball 20 seconds 10 lb. Ball x 20 seconds 20 seconds …

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15 minute BLAST for Chest, Shoulders, & Triceps

Exercises 7 Burpees 7 Pop Push Ups off Bench 10 DB Press 10 Side DB Laterals 15 Bench Dips 7 Rear Ups The goal: Try to see how many rounds you can get in 15 minutes! Good Luck! You can watch the video below to see the exercises and to also see how many rounds …

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Wow! See My Max Heart Rate During My Run Today

Hi Everyone, Today I decided to go for a run. I ran 3 miles in 35 minutes… and then walked the rest of the way home for a workout total of 50 minutes! My heart rate monitor says I burned 441 calories! Yay! Average heart rate was 174 and my Max heart rate was 196! …

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Great Article on Deadlifts

This is a great article on Deadlifts. Article by… Body Recomposition Romanian Deadlift vs. Stiff Legged Deadlift Having previously examined proper technique for the Clean Style Deadlift, I want to look at two related (and often confused) movement that are somewhat related to the deadlift. Those two movements are the Romanian Deadlift (RDL) and the …

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Hamstrings & Glutes with Plyos- Clifta’s Personal Best Heavy Deadlifts

Hi Everyone, This is my Hamstring & Glute workout with some plyos added in. I lifted a Personal Best with the Top Half version of Stiff Legged Deadlifts in this video! I was very tired and my energy was stuck this day due to lack of sleep… only about 4.5 hours each day the two …

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How Pumped did YOU get from the Arm Blast Workout???

Hi Everyone, Did you guys try the 20 minute Arm Blast Workout? If you did… how pumped did YOU get? I would love to know how many rounds you got and how pumped you got. Please comment if you’d like to share your results. It helps inspire others. If you didn’t try it yet… see …

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Clifta’s Grocery Shopping for WEIGHT LOSS! Next Videos coming! Challenge Yourself with this Bodyweight Workout! SEXY for SANTA Challenge Gorgeous Glutes, Arms, & Abs! Get Six Pack Abs with the Ab Wheel- Clifta Jesus Made me a NEW Woman… SuperWoman! LOL CliftaFit Healthy Approved Foods Online Training Program Special for the month of September Training Rope Video- Whole Body Workout with Clifta 15 minute BLAST for Chest, Shoulders, & Triceps Wow! See My Max Heart Rate During My Run Today Great Article on Deadlifts Hamstrings & Glutes with Plyos- Clifta’s Personal Best Heavy Deadlifts How Pumped did YOU get from the Arm Blast Workout???

Clifta’s Grocery Shopping for WEIGHT LOSS!

March 22, 2012

by CliftaFit

This video shows me shopping for the Food on my current Food Plan. My goal as of March 12, 2012 is to lose between 8-10 lbs.

March 12th I weighed 110.4 lbs. ———> March 20th I weighed 107.8 lbs.

See my Food Plan below the video.

If I train and/or do cardio in the morning I usually have a SLAM by Advocare and a pre workout drink with protein powder, pro greens, & glutamine.

Then I Workout.

Then depending on my day, will either have a post workout drink or a meal starting with Meal 1 listed below.

1) 5 Egg Whites w/ 1 yolk

2) 4 oz. Chicken, 6 asparagus spears, & 1 cup of Broccoli

3) 4 oz. Chicken w/ 4 oz. Yam

4) Salad: 2 cups Spinach, 1 cup Broccoli, 1 Ricecake crumbled like croutons, 10 Almonds, Carrot Shavings, & Balsamic Vinegar or Bragg’s Liquid Amino’s

5) 4 Egg Whites, 1 scoop vanilla Protein Powder, & 4 oz. Yam (eat separately or combine to make pancakes.)

6) 6 oz. Chicken

*If hungry anytime during the day… 6-8 oz. Greek Yogurt

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Next Videos coming!

March 20, 2012

by CliftaFit

*I’m working on my “Grocery Shopping List” video now.

So don’t foget to “Like” my FACEBOOK page at http://facebook.com/CliftaFit so you don’t miss out… AND also SUBSCRIBE to my Youtube Channel… CLIFTAFIT!
http://youtube.com/CliftaFit

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Challenge Yourself with this Bodyweight Workout!

November 2, 2011

by CliftaFit

Try this workout!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Bodyweight Workout

No Equipment needed on this one!

This workout is a Full Body/Conditioning Bodyweight Workout…
and has 4 levels so you can adjust it to YOUR fitness level.
~~~~
*** The GOAL: Do as many rounds as you can in the time that you choose depending on your fitness level.
~~~~
1)Very Beginner= As many rounds as you can do in 10 minutes, but cut the reps in half of what is listed.
Example: if it says to do 20 reps, only do 10; if it says to do 5 reps, only do 2 or 3 reps, etc.2)Beginner= Do as many rounds as you can in 10 minutes.

3)Intermediate= Do as many rounds as you can in 15 minutes.

4)Advanced= Do as many rounds as you can in 20 minutes.
~~~~
*** You will go from exercise to exercise in a continuous manner until you”ve reached the time that you chose. Remember to always stop and catch your breath if you need to.
~~~~
*** If there is an exercise that you can’t do, you can either modify it or skip it. You”ll still have a good workout. You want to adjust this workout to YOUR fitness level.

Good Luck!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Image	Exercise
	Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.Trainer’s comments: Do 20 Jumping Jacks and then move on to the next exercise.~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
	Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions.Trainer’s comments: Do 20 Power Jacks and then move on to the next exercise.~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
	Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds or reps.Trainer’s comments: Do 20 Mountain Climbers and then move on to the next exercise. (Each time you bring a knee in equals 1 rep)
	~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.Trainer’s comments: Do 5 Eight count bodybuilders and then move on to the next exercise. (you can modify by stepping back instead of jumping back; and you can also drop to your knees to do your push ups) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
	Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.Trainer’s comments: Do 10 Squat Jumps and then move on to the next exercise. (You can modify by not squatting as deep; but the deeper you squat the more lower body muscles you’ll work, like glutes and hams) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
	Explosive Pushup 1. Start by getting into a push-up position. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions.Trainer’s comments: Do 5 Explosive Push Ups and then move on to the next exercise. (you can modify by doing them from your knees; and to make them even easier, you can not do the explosion) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
	Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.Trainer’s comments: Do 10 Diamond Push Ups. (you can modify by doing them from your knees)* When you finish these, start over again and continue until you finish the time that you chose. * REMEMBER: Always stop and rest when you need to. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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SEXY for SANTA Challenge

October 3, 2011

by CliftaFit

SEXY for SANTA Challenge Details
~~~~~~~~~~~~~~~~~~~~~~~~~~
Challenge starts week of Oct 1st and ends Dec 24th!

$10 per category. You can pay in person or pay by paypal. Just email me ( phatphysiques@yahoo.com )the email that is attached to your paypal account and I’ll send you a request.
~

We will have 3 categories…
Biggest Percentage of weight loss, Best scores for the weekly Challenges, and Best Body.

You can enter more than one category.
Example: You can enter all 3 if you’d like, or you can enter just the weight loss and the challenges, or you can enter the challenges and best body, or you can just enter one category… etc.
~

The Biggest Percentage of Weight Loss category will be just that. Whoever loses the biggest % of weight during the 12 weeks.

The Weekly Fitness Challenges will be judged by whoever wins the most challenges at the end of the 12 weeks.

And the Best Body will be judged by whoever has made some good changes, not necessarily the most changes, from their before photos to their after photos and who has the BEST overall body.
~

It’s up to you to do your own workouts and diet for this challenge. I do have lots of videos and workouts on my youtube channel at http://youtube.com/CliftaFit and on my blog at http://CliftaFit.tv/

If you want or need additional help… I do offer nutrition plans and workouts… go here for more details… http://cliftafit.tv/?page_id=155
~

For All Categories I will need…

1) I need before photos…

Girls= a bathing suit if possible or short shorts and a sports bra.
Guys= posing trunks or shorts that are pretty short.

(Basically whatever you can wear that shows the most. Remember… If you win… these photos will be posted, if you don’t mind… so make sure you take them in something that you don’t mind people seeing. ;0)
~

2) I need your weight… Try to do it in whatever you take your photos in.

However you weigh yourself the first time… do it the same way each time after. Example: If you weigh yourself in a bathing suit… that’s what you’ll do every time; if you weigh yourself with shorts and a tank… that’s what you’ll do every time; etc.

I will want you to weigh yourself each week and turn in your weight to me, no matter what category you’re in… this will be part of your score too. If there is a tie… whoever turned in their weight each week… this could be the tie breaker. Turn in your weights between Friday and Monday each week.
~

3) Poses that I need are front, each side, and back. You can also take additional poses if you’d like. Example: biceps pose, ab pose, sexy pose, etc. You will take these same pics at the end of the challenge.
~

4) For the Challenge category… I will post the challenges on my blog and facebook sometime during the week. You are to do the challenge and then send me your scores to phatphysiques@yahoo.com .

IMPORTANT!!! Please don’t post your scores on facebook or on here. (you will be marked down if you do) I will post scores here and facebook, after I get everyone’s scores. I don’t want anyone seeing anyone else’s scores until everyone has completed the challenge.

You can not do the challenge and then re do it and give me your best score. You don’t get a trial run or get to practice. I want your first score!!!

There might be physical challenges or nutrition challenges!
~~~~~

*PLEASE…. no cheating… and please, be honest with ALL parts of this Challenge!!!

I think I’ve covered everything… email me at phatphysiques@yahoo.com if you’re ready to start.

You can also send me your info and questions to phatphysiques@yahoo.com

Good luck!!!
Clifta

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Gorgeous Glutes, Arms, & Abs!

September 10, 2011

by CliftaFit

Hi,

This is a great little workout that you can do at home. It’ll give you gorgeous glutes, arms, & abs.

*It works your glutes directly, while your arms and abs get worked indirectly from all the planks and holding yourself up.

___________________________________________________________________
Butt Lifts- 30 reps (See Video Here)
(lay down on belly, hanging your legs off of something and raise legs)

Plank- 30 seconds

1 Leg Kick Backs- 20 reps each side
(stand and hold something to stabablize yourself and kick back 1 leg back)

Plank- 30 seconds

Fire Hydrants- 30 reps each side
(get on hands and knees, lift leg like doggie peeing on fire hydrant… lol)

Plank- 30 seconds

Weighted Floor Leg Lift- 5 lbs. x 20 reps each side
(get on hands and knees, place weight behind 1 knee, hold leg in 90 degree angle, and lift the dumbbell up and down)

*Go through each exercise one time without rest… when you’ve completed all the exercises above, REST about 1-2 minutes.

Beginners- complete 1-2 Rounds

Intermediate- complete 3-4 Rounds

Advanced- complete 5-6 Rounds or You can make this a challenge workout and see how many Rounds you can get in 20 minutes.

Hope you liked this workout… NOW you have Gorgeous Glutes, Arms, & Abs!

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Get Six Pack Abs with the Ab Wheel- Clifta

September 8, 2011

by CliftaFit

Ab Exercise Request from Michael and a few others:

These are 2 of my favorite ab exercises using the ab wheel.

*The Secret to getting great abs isn’t just doing ab exercises in the gym… it’s also watching what you eat and portion control. Michael reminded me of this saying… abs are made in the kitchen, not in the gym. So true… although most don’t like to hear that. haha. The eating correctly and portion control is the hardest part, but also the most rewarding part.

AB TIP: If you can do a combo of making healthy food choices, weight training, and doing a little cardio… you’ll see your abs in no time.

Watch for more ab exercises and routines… coming soon!

Please give me a “thumbs up” or comment if you like this video.

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Jesus Made me a NEW Woman… SuperWoman! LOL

September 8, 2011

by CliftaFit

The footage in this video is from last year when I was training for the Natural Olympia. I am talking about when I accepted Jesus as my Savior and what Jesus can do for you. He makes you NEW! (This Video shows only part of what He has done for me.)

The SuperWoman outfit… LOL…. well, it was Halloween, and some of the trainers and members dressed up… I chose SuperWoman. It was about 11 days before the Olympia, so I still had to train… dressed like SuperWoman… lol… kinda fun.

When I put this footage in the video and got it all together… I thought it worked out perfectly and was very fitting and a GREAT title. I AM a NEW Woman in Christ… and Jesus made me feel like SuperWoman training for the Olympia… I couldn’t have done it without him! So… haha… I just had to include the superwoman outfit in this video. LOL

PS… if any of you are familiar with youtube… once you make a video… you have 3 clips to choose from for your thumbnail… what are the chances that I got a clip showing my SuperWoman outfit… PERFECT!

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CliftaFit Healthy Approved Foods

September 8, 2011

by CliftaFit

Hi,

I put this on my youtube channel a couple weeks, so you may have seen this, but if not… this is a video of the foods that I got from the grocery store a couple weeks ago.

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Online Training Program Special for the month of September

August 28, 2011

by CliftaFit

me holding weights
ONLINE TRAINING
$$ SPECIAL $$

My online training prices have gone up recently… the regular prices now are… $150 for your initial training program and $100 for updates after that.

For a short time I’m having a great special and making the initial workout program ONLY $125!

That’s a $25 savings!!!

Updates after that will ONLY be $75!

That’s another $25 savings for each update after that!

You’ll get VERY detailed workouts that will be emailed to you. Most of the exercises have video links to them so you know what each exercise is. The more common exercises don’t, but if you don’t know the exercise, I’ll make a video for you.

You’ll also get unlimited emails with me if you have any questions about your plan.

Get in now at that price and that is your price until you decide to stop.
$125 initial
$75 for updates

*Update as often or as little as you want to!

My programs are from beginner to advanced… competition or No competition…

ALL Ages!

So if you’ve been thinking about getting a workout program…

NOW is the time!

You can purchase it right now, right here… just click the “Buy Now” button below!

This offer is good from now through the month of September!!!

*Pictures not necessary if you are not doing a show.

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Training Rope Video- Whole Body Workout with Clifta

August 25, 2011

by CliftaFit

This is a great Whole Body Workout!

GROUP 1:

Single Arm Ropes supersetted with Jump Lunges holding a weighted Ball
20 seconds 10 lb. Ball x 20 seconds
20 seconds 10 lb. Ball x 20 seconds

GROUP 2:

Double Arm Ropes supersetted with Mountain Jumpers
20 seconds 20 seconds
20 seconds 20 seconds

GROUP 3:

Figure 8 Ropes supersetted with One Two Jumpers holding a weighted Ball
20 seconds 20 seconds
20 seconds 20 seconds

GROUP 4:

Single Arm Ropes supersetted with Wood Choppers
20 seconds 5 lb. DB x 20 seconds each side
20 seconds 5 lb. DB x 20 seconds each side

See Video Below of the workout and have a Blessed Day! Clifta

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Challenges

15 Minute BLAST
Chest, Shoulders, Triceps!

Click Video to Watch

If you'd like... you can share your score on the comments section of this post. I'd love to see how you did. Good Luck! :)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
20 Minute ARM BLAST

Click Video to Watch

If you'd like... you can share your score on the comments section of this post. I'd love to see how you did. Good Luck! :)

CliftaFit.Tv

Clifta Coulter Perez

Clifta’s Grocery Shopping for WEIGHT LOSS!

Next Videos coming!

Challenge Yourself with this Bodyweight Workout!

SEXY for SANTA Challenge

Gorgeous Glutes, Arms, & Abs!

Get Six Pack Abs with the Ab Wheel- Clifta

Jesus Made me a NEW Woman… SuperWoman! LOL

CliftaFit Healthy Approved Foods

Online Training Program Special for the month of September

Training Rope Video- Whole Body Workout with Clifta

15 minute BLAST for Chest, Shoulders, & Triceps

Wow! See My Max Heart Rate During My Run Today

Great Article on Deadlifts

Hamstrings & Glutes with Plyos- Clifta’s Personal Best Heavy Deadlifts

How Pumped did YOU get from the Arm Blast Workout???

Clifta’s Grocery Shopping for WEIGHT LOSS!

Next Videos coming!

Challenge Yourself with this Bodyweight Workout!

Try this workout!

Bodyweight Workout

SEXY for SANTA Challenge

Gorgeous Glutes, Arms, & Abs!

Get Six Pack Abs with the Ab Wheel- Clifta

Jesus Made me a NEW Woman… SuperWoman! LOL

CliftaFit Healthy Approved Foods

Online Training Program Special for the month of September

Training Rope Video- Whole Body Workout with Clifta

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