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)

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

Winners of the 1st PHAT Physiques Body Transformation Challenge

Thank you and CONGRATULATIONS TO ALL OF YOU who participated in the “1st PHAT Physiques Body Transformation Challenge”!!!!! I was very impressed with the changes that all of you made! Wow! Great job!

Just so you know… This has been a VERY HARD decision to make because you ALL have done a great job the past 16 weeks! I’ve gone over it and over it as to who should be the winner because the top 3 were VERY close! You all had one different thing that was equally a little better than the other. I even thought of a 3 way tie, but figured you would want to see 1st, 2nd, 3rd, 4th, & 5th, huh? And I also figured… if you didn’t win this time… you have a chance to win the next challenge… and it will give you something to work and push for. 🙂

Out of the top 3… Each of you sent in all of your pictures, but I had one that didn’t join the challenge until half way through. So I thought, should I count off for that because this person didn’t go the full 16 weeks? But then this person and one other of the top 3 sent in goals and not only reached their goals, but made even new goals and went even farther than they thought they would! Then I had another person that had GREAT before and after photos, but the percentage of weight loss wasn’t quite as high as one of the others. Whew… what a decision!

So since the top 3 were that close… I decided to go with who had the highest percentage of weight loss.

The 4th and 5th place winners also made great changes as well and should be VERY PROUD of themselves. Part of the reason that they weren’t considered in the top 3 is that they didn’t send in all of their photos throughout the challenge, so although they made great changes… sending in photos during the challenge when they were due, counted as part of the judging.

Are you guys ready to see the Placings?????

The top winners in the first “PHat PHysiques Body Transformation Challenge” are….

1st Place… Nicole Augustine

Nicole is the one that didn’t come into the challenge until April, which was about half way through, but lost the highest percentage of weight in the shortest time! She reached her first set of goals and then had to change them and kept on going. She even enter her first Bikini Divas Contest before the challenge was over. She joined PHAT Camp in April and started with a weight of 121.2 lbs. and ended up at 107.8 lbs. That’s a 13.4 lb. loss, making her percentage of weight loss 11.06% ! Good job, Nicole!

2nd Place… David Duyvejonck

David started the challenge from the beginning and sent in all his photos and made great changes in each set of photos that he turned in! I was very impressed with the difference from his first set of photos to his last set! David looks awesome and has good shape and ALOT of GREAT, quality muscle! He had a starting weight of 207 lbs. and ended with a weight of 185 lbs. That’s a 22 lb. loss, making his overall percentage of weight loss… 10.63% ! Great job, David!

(No before pictures for David, but he had an awesome transformation!)

3rd Place… Emily Eckstein

Emily is so INSPIRING and has worked so hard since I’ve known her. I met her in November when she first joined PHAT Camp and has lost over 30 lbs. since then! She had just started running a month or two before then and could barely make it 2 miles without having to walk. Since then she’s done several races, even including a Half Marathon! Her motivation is so contagious… I’ve done a couple races because of her example. She’ll be getting ready for her second Half Marathon next month and is now thinking of doing a Triathlon maybe next year! For this challenge… Emily had a starting weight of 183.4 lbs. and ended with a weight of 167 lbs. That is a 16.4 lb. loss, making her total weight loss percentage… 8.94%! Good job, Emily!!!

4th Place… Rachel Sanchez

Rachel is another very inspiring person who is also a runner and very active. I can’t believe all that she does… She Runs, Weight trains, & does my PHAT Camp every week! Rachel is also getting ready to do a Half Marathon in about a week! Running is just sooo easy for her. She has worked hard to get the results that she’s gotten in her before and after and should be very proud of herself. And… she’s even thinking about doing the next Bikini Divas Contest in August with “Team PHAT”! Rahcel had a starting weight of 144 lbs. and ended at 135 lbs. That’s a 9 lb. loss, making her total weight loss percentage 6.25% ! Good job, Rachel!

5th Place… LeAnne Quinn

LeAnne is an amazing woman that I met on YouTube! She saw the challenge on my YouTube Channel and wanted to join in. She was getting ready for the Nevada State Bikini Divas Competition that was held on June 5th. I went to the show to cheer her on and she looked soooo good! I don’t know her stats as to what her weight loss was, but I know she worked really hard and made some great changes! LeAnne is the one I haven’t heard from yet about her ending weight and if it’s ok to post her before pics, so I’m just going to post one of her after pictures that I’m sure she’s proud of. Good job, LeAnne!

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I’d like to say… “CONGRATULATIONS to the rest of the Challengers! Thank You ALL for participating in the “1st PHAT Physiques Body Transformation Challenge”! You ALL did an Awesome job and should be PROUD for making a commitment to Yourselves, Sticking to it, and Changing your Physiques!

You all deserve a BIG… “Way to Go”!!!”

Clifta Coulter Perez of… PHAT Physiques

Reno Personal Fitness Trainer

Reno Bootcamp Instructor

775-996-7183

Reno Personal Trainer Posing 2 days before Figure Show

Want to get in the best shape of your Life??? Whether you want to get ready for a competition or just want to fit into the sexy bikini… I can help!

Below is a clip from June 1o, 2010… 2 days before my Figure competition! I’m 42 years old and if I can do it… YOU can too!!!!

BELIEVE… and Stay Positive and True to Yourself…

Clifta Coulter Perez

Reno Personal Fitness Trainer

775-996-7183

Reno Personal Trainer Shapes Up- Clifta’s “Before” Pics & “5 Weeks Out” Pics

Reno Personal Fitness Trainer… Shaping Up Again!

Trainers can fall off the wagon too… just like YOU!

People tend to think that it’s easy for trainers to stay in shape. Well, let me tell you it’s NOT! We have hard times too and get caught up in work and life and sometimes can let ourselves go too, just like everyone else.

I know, because it happened to ME! Just because we are Trainers… doesn’t mean that we don’t have our challenges too to stay in shape. We  ARE  human… ya know. LOL.

I have been a trainer for 25 years now and was named Ms. USA in 1996 and turned Pro that day at the USA Bodybuilding Championships! I weighed in at 104 lbs… ripped and hard!

Over the last 4 years do you know what I found out?

You lose it if you don’t use it!

I retired from competing in 1996 after turning Pro, but still worked out pretty good up until about 2005, when I got a horse and started riding and showing again. At that point, I stopped working out and kinda started to slack on making healthy eating choices. I was still pretty active, but just didn’t do any weight bearing exercise.

Because I had so much lean mass and had been in great shape before… it took a while before I noticed what had happened to my body… It had gotten FAT!

Don’t get me wrong… my weight was still around 100-105 lbs… which wasn’t a problem. And how can 100 lbs. be fat, right? But when I got my body fat tested… my body fat had gone up to 23.6%!!! And my lean mass had gone way down. So you see… my weight hadn’t changed that much on the scale, but when I saw my body fat % and took my BEFORE pics… I could see a HUGE difference in my appearance AND I was shocked! My lean mass to body fat ratio had changed ALOT… and that’s what happens when you don’t exercise and make bad food choices. You lose muscle mass and gain body fat. And the more lean mass you lose… the harder it is to lose the body fat. You NEED lean muscle mass in order to lose the body fat! And you can’t always go just by the scale. You have to take BEFORE pics, get your body fat taken, & take measurements, as well as weighing yourself on the scale, so you can see what’s really working and what’s not.

Bottom line…

You have to exercise and eat healthy! There’s no getting around it if you want to look & feel your BEST! Especially as we get older because of our naturally declining lean muscle mass. As we age our lean mass starts to decline, which makes it easier for us to gain body fat. Exercise, such as weight training and bootcamps, along with making sure we eat enough lean protein, helps us to keep that from happening.

Now that I’m in better shape…

I won’t be so embarrassed to show you my awful “BEFORE” Pictures. YUCKY!!

None of my friends, family, and clients believe me when I said I had let myself go.

Well… I have PROOF!

And of course you can’t tell how jiggly my butt was in the BEFORE pics, but let me tell… IT WAS! lol.

February 2010…

Body fat= 23.6%     Weight= 101.4 lbs.     Lean Mass= 77.9 lbs.

April 16, 2010…

Body fat= 15.1%      Weight= 102.8 lbs.    Lean Mass= 87.3 lbs.

If I can do it from the Photos you see below… so can YOU!!!

Photo on the Left is BEFORE.  Photo on the Right is NOW. (from April 24, 2010)

Photo on the Left is BEFORE.     Photo on the Right is NOW. (from May 2, 2010)

Let me just say… I don’t ever want to let myself go again! It feels too good to be in shape… I had forgotten how that felt. My contest is in June and I have 6 more weeks left and will continue to change and get leaner. I still have a ways to go, but also have come so far from where I started!

It’s definitely not an easy journey… to change your body and your lifestyle… but it’s one that is TRULY WORTH IT… If you put forth the EFFORT!

Aren’t  YOU  WORTH  IT???????

BELIEVE… and Stay Positive and True to Yourself…

Clifta Coulter Perez

Reno Personal Fitness Trainer

PS… Drop me an email at cliftafit@yahoo.com if you’d like help with a “New” or “Current” Workout and/or Food Program. 🙂

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