Funny how things just happen. lol. At this show, it was just Nicole and me. We started calling ourselves TEAM PHAT… and it has grown since.
Clifta Coulter Perez
Reno Personal Fitness Trainer
Reno Bootcamp Instructor
Monthly Archives: August 2010
Winners of the 2nd PHAT Physiques Body Transformation Challenge
Ok… We just finished the 2nd PHat PHysiques Body Transformation Challenge. This one was an 8 week challenge and I have picked 3 Winners!
Although you all looked great and made great changes… I’ve only chosen 3 of you as the top winners in the second “PHat PHysiques Body Challenge”. I chose you 3 because you were the ones that lost the highest percentage of weight out of everyone!
For the actual placings of first, second, and third… I used the highest percentage of weight loss to determine 1st place… the next lowest percentage from there for 2nd place and next lowest percentage from there for 3rd place.
We had all ladies this time in the Finals… and you all should be VERY proud of yourselves for making it through to the end of this challenge.
Our First Place winner is Nicole Augustine! This was Nicole’s second challenge and she has made awesome changes in both! She had a starting weight of 114 lbs. and an ending weight of 102.2 lbs. making her percentage of weight loss 10.35% Her and Yvette were soooo close and both look great! Nicole also entered her second Competition and placed 5th in the Bikini Open and Placed 2nd in the Sports Model Divisions at the INBA Nevada State! Good job, Nicole!
Our Second Place winner is Yvette Dix! Yvette even started the challenge late and still made great changes! She made her changes in 5 weeks and had a starting weight of 117.6 lbs. and got down to 105.5 lbs. making her percentage of weight loss… 10.29% Yvette is 45 years old and also entered her first Bikini Diva Competition and won the Masters Division at the INBA Nevada State. Way to go Yvette!
Our Third Place winner is Dona Hafalla! Dona has done soooo good during this challenge and is right up there with Yvette and Nicole. She surpassed her original goal of losing 20 lbs. by .5 lbs! Dona had a starting weight of 240 lbs. and an ending weight of 219.5 lbs. making her percentage of weight loss 8.54% I’m so proud of Dona because she accomplished what she set out to do! She made her goals and stuck to her plan and went passed what she was wanting to do! VERY good job, Dona! Keep up the good work! You could be the one to beat in the next challenge if you keep it up!
CONGRATULATIONS to ALL of you Ladies and also to EVERYONE else that did the challenge and finished the 8 week Commitment to Yourself to become Healthier and more Fit!!!
The 3rd PHat PHysiques Challenge has started and it’s still not too late to turn your photos in!
Good Luck.
Thank you all and always remember to Believe in YOU!!!
Clifta
Reno Personal Fitness Trainer
Reno Bootcamp Instructor (2 locations)
3rd PHat PHysiques Body Transformation Challenge
Hi All…
This is Clifta’s PHat PHysiques 3rd Body Challenge! This one is 8 weeks and is turning out to be a big one!
You will have to take your “before” photos in the next couple of days or so and send them to me at phatphysiques@yahoo.com. (Trust me… no one will see your photos but me. They will be totally safe in my hands.) They are due this week. You can enter at anytime, but you want to try to get your photos in so you have more time to make your changes! (See the 1st PHat PHysiques Body Challenge Winners Here) Also… I will be announcing the winners of the 2nd Body Challenge this weekend, so watch for results!
Along with your photos please send your: Name, gender, height, weight, age, and waist measurement. I will also need your goals for those 8 weeks. What do you want to achieve? Ex: no fast foods, lose 10 pounds, workout 2 times per week without missing, do cardio 3 times per week, make better food choices, etc….
What do you need to start?
You’ll need to get a newspaper and hold it for one of your front poses… very important. This will just show that you’re photos are recent because the newspaper has the date on it. Then without the newspaper… You’ll need to take a front relaxed pose, a back relaxed pose, and a side relaxed pose. If you wish to add any other poses you are more than welcome.
What do you need to wear?
Take your photos in a bathing suit or posing suit/trunks. If you don’t have that… then shorts are ok and a sports bra. Make sure your shorts aren’t too long… I’d like to be able to see your legs. You have to show your mid section too, so no tank tops. And whoever wins… I would like to post the winner’s pics on my youtube channel, blog, and sites, if that’s ok. If it’s not… let me know.
Does it cost anything to enter???? NO
Do you have to live in Reno to do it? NO… Anyone can enter this no matter where you are!
Please come by my facebook page often to see what others are doing. I would like you to post your activities and your changes on my page because there will be others there that will help support you on your journey.
Also check out the blog post below this that will give you some nutritional guidance to get you headed in the right direction.
That’s about all I can think of for now. This should be enough to get you started and if I think of anything else I’ll let you know… or if you have any questions… please feel free to ask.
Look me up on facebook… Clifta Perez
Thank you,
Clifta
Reno Personal Fitness Trainer
Reno Bootcamp Instructor (2 locations)
Lose Body Fat with this Basic Nutrition Plan!!!
Just wanted to list some really clean & healthy sources of proteins & carbs.
Follow these nutrition guidelines & tips and watch the body fat melt away! Good nutrition is about 70% of it. The rest is your cardio and your training regiman. All combined together in a 3 tier approach… gives you results like these!
Nicole Augustine- 30 years old and Mother of 3! (April 2010 to August 2010)
Before photos= 121 lbs. —- After photos= 102.2 lbs.
Me, Clifta Perez- 42 years old (February 2010 to August 2010)
Before photos= 23.6% Body fat —— After photos= 8.2% Body fat
This approach below will get you headed in the right direction!
Proteins
Egg Whites
Egg Beaters
Chicken Breast
Turkey Breast
Salmon (can)
Tuna (can)
Orange Roughy
Tilapia
Cod
Flank
Carbs
Oatmeal
Plain Ricecakes
Brown Rice
Potatoes
Sweet Potatoes
Yams
Pasta (occasionally, as a treat)
My Favorite Veggies
Broccoli
Spinach
Carrots
Zuchinni
Green Beans
Asparagus
*I eat about every 2.5 to 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.
Examle:
Meal 1: Protein + Carb + Veggie
Meal 2: Protein + Carb + Veggie
Meal 3: Protein + Carb + Veggie
Meal 4: Protein + Carb + Veggie
Meal 5: Protein + Veggie Only
Meal 6: Protein + Veggie Only (or sometimes just a low carb, low fat protein drink)
Another Option (if the above seems like too much)
Meal 1: Protein + Carb + Veggie
Snack
Meal 2: Protein + Carb + Veggie
Snack
Meal 3: Protein + Carb + Veggie
Meal 4: Low fat, Low carb Protein Drink
More Notes…
*I also use stevia, ketchup, bar-b-que sauce, fat free dressing, & spices that contain NO SALT.
*I don’t use butter, mayonaise, or sugar.
*I drink about 1.5 to 2 gallons of water per day. If you’re not used to drinking water, a good rule of thumb is to drink 1/2 your weight in ounces. I also use crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).
These nutrition guidelines should get you started and moving in the right direction! If you’d like a nutrition program designed for your specific needs with proper supplements… email me at cliftafit@yahoo.com and we’ll get you set up on your own program tailored just for you!
Individualized Nutrition Programs are very reasonable and are as follows…
$75 for the initial Plan and $30 for updates. If you take one of my bootcamps or personal train with me you get a discount on the nutrition plans… then it’s only $50 for the initial Plan and $15 for updates. Updates are done about every 3-5 weeks. This keeps you from getting bored and also keeps your body constantly changing.
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Reno Bootcamp Instructor (teaching 2 locations now)
Phat Physiques in Reno
Honor God with Your Body 