Tag Archives: Clifta Coulter Perez Fitness Video

10.03.09
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How to Get SEXY GLUTES!

This is the best exercise for your Glutes & Hams! It will tone, tighten, & lift your butt and give you the sexiest glutes and hamstrings in the world! 🙂
PLEASE be careful to do or try these if you have weak or bad lower backs!!! The flat back version might be better for you if any deadlifts at all!

When you do this exercise…
Make sure you round your back and head over, keep your legs straight and locked, pull from you glutes and hamstrings and not your low back, and don’t try to stretch down too far if you aren’t flexible.

If you are feeling the back of your knees, that means that you are forcing the stretch too much. Shorten your motion some.

If you are feeling your lower back, that means that you are rotating from your low back and not your hips/glute area. Stay rounded and remember you are squeezing your butt cheeks together to lift the weight.

Doing these 1-2 times per week will help give you SEXY HARD GLUTES!

Beginner lifters= 3 sets of 15-20 reps
Intermediate lifters= 3 sets of 30 reps
Advanced lifters= 5 sets of 25-30

*Remember if you are sore, that means you need to rest until you aren’t sore anymore!

Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

10.02.09
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Juicing Healthy Energy Drinks Carrots & Garlic!

This is one of my favorite, healthy, alkalizing drinks made with carrots and garlic. It’ll bring your pH level right up and to me it’s very healing, energizing, & healthy! When your body is slightly alkaline like it’s supposed to be… You’ll feel better, have more energy, loss weight easier, and loss alot of your aches and pains!!!

Fruits and vegetables are full of vitamins and minerals and are so good for you. Ha… Look at Jack Lalanne! He’s 90+.

If you look to the left… you’ll see really good prices on the Jack Lalanne Juicer .

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

08.28.09
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Tone Your Arms & Legs- Bootcamp 300’s with Clifta

Tone and Slim your arms & legs with Clifta
This workout takes 10-15 minutes!

This Quick Workout will help tone, slim, and tighten your biceps, triceps, core, quads, hamstrings, and BUTT! It will also help you with balance and cardiovascular conditioning! And the best part is that it takes about 10-15 minutes!

It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS you get sore… then you should wait until you aren’t sore before you do this workout again.

If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!

The first 2 minutes and 40 seconds is me explaining what and how to do this workout to make it easier or harder. The rest of the video is the actual workout.

Clifta is a personal fitness trainer in Reno Nevada.

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

Websites:
http://www.Clifta.com
http://www.RenoFitnessTrainer.com

08.27.09
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From Bodybuilder to Bootcamper!

Someone sent me a message asking how much weight I can lift???

I get that question alot so I thought it might be good to post my answer to my blog. 🙂

Well, when someone asks me that question it’s hard to know what kind of lift they are talking about. For some it means how much can you bench and to others it means how much can you curl and to a third, it may mean how much can you lift over your head. So I tell them that my weights will vary depending on what type of lift I’m doing and will then ask them to be more specific.

One year while training for a Power lifting meet, in 1991, with me at 114 lbs…

My max squat was 300 lbs. (I could squat 225 lbs. for about 4-6 reps)
My max bench was 190 lbs. (I could bench 135 lbs. for 20 reps)
My max deadlift was 245 lbs.

articleimg054Getting ready for a bodybuilding contest & off season…

My dumbbell presses for chest were 60-70 lbs. for about 6-8 reps, I could curl about 95 lbs. for 6 reps with a barbell, and did one arm DB rows with 100 lbs. for about 6-8 reps. LOL… I couldn’t come close to those lifts now!

I don’t lift like I used to when I competed… I do more of a bootcamp style workout with lighter lifting and more reps now. It’s still a very challenging workout, but just not as heavy. There are alot of bodyweight exercises, along with free weights, yoga, pilates, agility moves, jump roping, etc.

I’m about 102 lbs. now and don’t try to lift heavy anymore. I don’t have the desire to train like that and got tired of being big. I just want to be toned and fit with a little bit of muscle.

It was hard for me to get away from my comfort zone, the bodybuilding workouts, and try something new, like bootcamp workouts, but I finally did in July and I love how they are changing my body. I have some clients that I’ve been training in bootcamp style workouts for a while now and I now they work because they have all lost weight and toned up and are fit and look Great!

So I thought since my goal wasn’t to be BIG anymore, my workouts had to change. I even tried not working out as often for about 4 years. I would workout maybe 2 – 4 times per month. I did enough to keep some tone, so I thought – haha, but on July 18th, 2009 when I took “MY OWN” before pictures… I was SHOCKED! at what I saw. So, I said that’s it! I can’t slack on working out anymore! I’ve got to try something NEW!

Those BEFORE Pics were my lightbulb moment and is when I changed my mindframe from Bodybuilder to Bootcamper!

Keep a look out on my progress as a bootcamper!

I might even post my before and after photos! haha.

Thank you,
Clifta Coulter Perez

Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

08.26.09
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Part 3- Chest Push Ups Series with Clifta- Exercise Tip

This is Part 3 of 3… of my Chest/Push-Up Series.
In this clip I demonstrate and talk about my secrets of doing a Full Push-Up and a Half Push-Up.
I’ve found over the years of training people that, although Push-Ups are a basic movement, people have a hard time feeling their Chest when they do them. That’s the reason I’ve gone into so much detail about the Push-Up.
It’s a basic body weight exercise that is used ALOT in bootcamp style workouts so I thought I’d make some clips explaining how to do Push-Ups so you feel Chest without putting pressure on your lower back and/or shoulders.
This is a 3 Part Series… So make sure you see Parts 1 & 2 for additional information!
If you’ve been feeling pressure or more of a load on your shoulders or triceps during Push-Ups, or any other Chest exercise, more than you do your Chest… then this clip will explain everything that I do and think about when I do Push-Ups.

Thank you for stopping by,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.

08.25.09
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Part 2- Chest/Push Up Series with Clifta- Exercise Tip

This is Part 2 of 3… of my Chest/Push-Up Series.
This clip is talking about what I call “the hinge” in the chest.
If you’ve been feeling pressure or more of a load on your shoulders or triceps during Push-Ups or any other Chest exercise more than you do your Chest… then this clip is a must see.

Learning to hinge at the Chest instead of the Shoulders will make all of your Chest Exercises more effective!

I also talk of antagonistic muscle groups… what are they?

Part 3… is the actual, more detailed, Push-Up Demonstration! Don’t miss out!

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.

08.25.09
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Part 1- Chest/Push Up Series with Clifta- Exercise Tip

This is Part 1 of 3… of my Chest/Push-Up Series.
This clip is done while I’m doing some cardio.
It’s basically just talking, with some footage added of me from the beginning of this year (2009) training… and may be boring to some, but if you listen… it’s really good stuff. lol. And really… I am… getting to a point. I think??? haha. 🙂

First I talk about Inner Training vs. Outer Training. Then Quality and Quantity. Then I talk about Focus and the 2 hardest body parts that take the most focus.

Part 2… is about the Hinges and Antagonistic muscles!

Part 3… is the actual, more detailed, Push-Up Demonstration!

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.

Thank you,
Clifta Coulter Perez
Reno Fitness Tranier
Bootcamp Instructor
Former IFBB PRO Bodybuilder

08.23.09
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Half Push-Ups

This clip shows the correct way of doing half push ups.

In order to make your half push ups more effective it’s important to keep your body in a straight line, stay over top of your arms, keep your core tight, elbows out, and focus on your chest while performing the exercise.

If you have problems doing half push ups because they hurt your shoulders or elbows… then these tips might help you to be able to do them once again. I’ve found with alot of people I’ve helped, it’s just a matter of re-adjusting form… sometimes it’s not, but alot of time it is.

Clifta is a Personal Fitness Trainer in Reno, Nevada and also teaches a bootcamp class in Lemmon Valley.

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

Websites…
www.Clifta.com
www.RenoFitnessTrainer.com

08.23.09
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How To Do Full Push-Ups

This clip shows 3 common mistakes to avoid when doing push ups… The low back sway, the nose dive, and the elbows in the wrong place.
In order to make your push ups more effective it’s important to keep your body in a straight line, stay over top of your arms, keep your core tight, elbows out, and focus on your chest while performing the exercise.
If you have problems doing push ups because they hurt your shoulders or elbows… then these tips might help you to be able to do them once again. I’ve found with alot of people I’ve helped, it’s just a matter of re-adjusting form… sometimes it’s not, but alot of time it is.

Clifta is a Personal Fitness Trainer in Reno, Nevada and also teaches a bootcamp class in Lemmon Valley.
Websites… http://www.Clifta.com & http://www.RenoFitnessTrainer.com

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

08.23.09
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Tighten Your Core with Clifta- “The Cone Crawl”

This exercise is good for the Chest, Arms, Abs, Legs, & Lungs! Your hitting almost your whole body with this ONE exercise! It’ll tighten your tummy and burn LOTS of calories too! It’s also a great cardio workout and will get your heart pumping!

Clifta is a Personal Fitness Trainer in Reno, Nevada and also has a Bootcamp class 2 days a week in Lemmon Valley.

Go to my websites for more information…
http://www.Clifta.com
http://www.RenoFitnessTrainer.com

Thank you!

Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder