Category Archives: Articles

08.22.09
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Benefits of Bootcamp Classes

outdoors fitness classThe Benefits of a Bootcamp

A fitness bootcamp is designed to get a person into shape in a short amount of time.

You may be wondering exactly what a fitness bootcamp entails. It is a program that includes cardiovascular conditioning exercises, body and free weight exercises, isometric conditioning, and interval training. A bootcamp program is a complete workout strategy that targets each part of the body in a variety of ways. You will find that bootcamps, just like weight training, will help you increase your lean muscle mass and burn fat quickly.

Another benefit of bootcamps is the fact that they are taught in groups rather than one-on-one training sessions. When working as a team, members are able to feed off of the energy of the other members and get a fantastic workout! You also get to meet new people and make new friends while burning LOTS of calories and fat at the same time! (I do have some clients that do private bootcamp sessions, one-on-one, but bootcamps are usually done in a group atmosphere)

Bootcamp sessions are designed to be conducted at a faster and more aerobic pace than common workout programs. They are for people that are trying to lose weight in a very short time frame and they take a person that is willing to put in the effort that is needed to achieve their goals. Even if you don’t have any weight to lose… They are still a great workout and make you very FIT!

Another great benefit of bootcamps is that it is a little more cost effective than personal training, one-on-one, sessions. So it’s a great alternative than trying to workout on your own. It’s never a bad idea to workout alone, but nothing can compare to working out under the guidance of a professional trainer.

And last, but not least, a fitness bootcamp or a weight training program are not only about improving your looks, but about enhancing your strength and building lean muscle mass. If a person enhances their strength it makes it easy to perform everyday tasks. Having increased strength will reduce the wear and tear on the body which will make it less prone to injuries.

If you want to get in great shape in record time then a bootcamp program is the place for you!

Thank you,
Clifta Coulter Perez
Bootcamp Instructor in Reno, Nevada

08.21.09
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Potatoes… A Great Source of Energy!

PotatoPotatoes… A Great Source of Energy!

You don’t know how many times that I’ve heard that potatoes are not good for you, that you shouldn’t eat them, and that they’ll make you fat, but I’m here to tell you they are a great source of complex carbohydrates and will only make you fat if you prepare them incorrectly and put the wrong toppings on them.

Frying potatoes or any food, for that matter, is one of the worst ways to prepare them. Also topping your healthy potato with butter, sour cream, cheese, or bacon bits are really the things that make you fat, not the potato itself. If prepared correctly and with the right toppings, potatoes are a great energy source to add to your diet. They can help you to push harder during your exercise routines helping you to burn more calories and lose more weight.

Potatoes are a very nutritious vegetable with great health benefits. They are very high in vitamin C. One medium potato contains 45% of the vitamin C that is commended for good health. Potatoes are also high in fiber and contain more potassium than a banana.

Potatoes are naturally low in calories and contain no fat, sodium, or cholesterol. The skins of the potatoes supply a beneficial dose of fiber, iron, potassium, calcium, zinc, phosphorus, and several B vitamins.

You can cook potatoes in a variety of ways like boiling them, baking them, steaming them, roasting them, microwaving them, mashing them, and even making them into french fries… all in a healthy way, of course!

02.02.09
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How many times per week should I lift weights if I’m just starting?

Judi & Dave HarveyI get this question often and it might help you with starting a new exercise routine for 2009…

How many times per week should I lift weights if I’m just starting? (Meaning you’ve never done it before or you have lifted weights, but it’s been a very long time since you have.)

If you are wanting to start a new exercise routine of weight training… I generally suggest starting with 2 weight training sessions per week using an upper body/lower body split.

You will do an upper body workout on one day including your back muscles, chest, shoulders, and arms. A day or two later you will do a lower body workout including the front and back of your upper thighs, your calves and maybe even include some abdominals. (Abs can be done with either upper or lower body days or both.)

I’m a big believer in baby steps and feel that if you want to be consistant with your new routine… it’s important to be realistic with your goals and not bite off more than you can chew when starting on a new exercise venture.

I feel that way for a couple of reasons…

1) If your goals are unrealistic for your lifestyle in the beginning of a new program you are setting yourself up to fail right from the start.
Example… say you want to workout 4 times per week and you can only realistically do 2 on a regular basis… You will feel like you’ve failed yourself because you didn’t do what you set out to do. That will eventually start to decrease your motivation to get to the gym. I’ve seen so many times where people quit because they were so gung-ho in the beginning and lost interest because they tried to do too much, too soon.

2) In the beginning, you’re body is going to respond to the slightest change in increasing your activity level. It’s because you’ve added something new that your body is not used to and it will respond to the new change. Even if you don’t change the way you eat or do cardio you will be burning more calories than you were from the increased activity and that will create a change for you.

Of course, if you change the way you eat as well when you start a new routine, your results will come a little faster and be more obvious, but it’s not necessary to do at first. I think it’s more important to choose what you KNOW you can stick to and be consistant with that before you move on. When you’ve conquered the first commitment to yourself then you can add another, like changing the way you eat in addition to your weight training.
So remember… More is not always better, especially in the beginning of a new routine. If you have never exercised before or it’s been a long time since you have… you will get results with 2 times per week of weight training.

As your body gets more conditioned and used to the program you are doing you can add more to each workout you are already doing, change your routine up by changing your exercises, and only if it fits your schedule and you know you are up to it… you can add a third day of training.

Until then… I feel it’s better to set your goals to What you KNOW you can stick to on a continous basis. By doing this… Physically, you will feel better because your exercise is consistant and Mentally/Emotionally, you will feel better because you kept your promise to yourself.

Clifta Perez- Reno, Nevada
Certified Fitness Professional and Nutrition Coach
IFBB Pro Bodybuilder
http://www.clifta.com