Clifta’s Chest Workout May 6, 2016- Reno Personal Fitness Trainer


20160507_091539¬†This was my quick chest workout from May 6, 2016. I got a really good pump from this. I didn’t have alot of time (like 15-20 minutes) so I timed my rest times to keep the pace moving and to keep the intensity up. Even though I was training faster… I still lifted more than last time on the Incline Press, which made me happy. I feel like my body is healing and getting more fit and conditioned each workout. ūüôā About 2 weeks ago when I did Incline DB Presses I did 15 lb. DB’s, as my heaviest weight, on the last set and could still feel my left shoulder/collar bone a little bit and stopped there… 15 lbs. was the heaviest I’ve been able to do in a long time. But today I did my last 2 sets with 20 lbs!!! Yay!! It feels like my body is getting stronger and that it’s able to handle more this week. This workout was before I got my hair done. See my workout below and more chest pics…. and a pic of my new purple hair. ūüôā This is was on a Friday… so the hair pic is with a Friday treat! ūüėČ


CHEST= 11 sets total


High Incline DB Press……. supersetted with…… Pop Push ups on bench

10 lbs. x 25 reps………………………………………………………. BW x 5 reps

30 second rest before next superset


15 lbs. x 20 reps……………………………………………………….. BW x 5 reps

45 second rest before next superset


20 lbs. x 15 reps………………………………………………………. BW x 5 reps

45 second rest before next superset


20 lbs. x 15 reps……………………………………………………….. BW x 5 reps

45 second rest before next superset


Chest Press Machine

25 lbs. x 15 reps…. 30 second rest

25 lbs. x 15 reps…. 30 second rest

25 lbs. x 15 reps…. DONE



























Clifta’s Glutes and Calf Workout May 4, 2016- Reno Personal Fitness Trainer

Hi Everyone,

This was my workout from yesterday, May 4th…. AND… my glutes are soooooo sore today… yay! Calves and Hammies a little sore too.

I got a really good butt pump!!!


First up was…

Standing abductor machine supersetted with Seated abductor machine

140 lbs. x 15 reps……………………………………………….35 lbs. x 15 reps

155 lbs. x 15 reps……………………………………………….50 lbs. x 15 reps

170 lbs. x 12 reps……………………………………………….65 lbs. x 12 reps


High Step Ups

BW x 30 reps    (BW= BodyWeight)

10 lb. DB’s x 10 reps

10 lb. DB’s x 10 reps


Barbell Glute Bridge on Bench

20 lbs. x 25 reps

30 lbs. x 20 reps

30 lbs. x 20 reps



Single Leg Deadlifts (2 sets back and forth non-stop until done)

10 lbs. x 12

10 lbs. x 10


Single Calf Raise (3 sets back and forth non-stop until done)

BW x 20 reps

BW x 20 reps

BW x 20 reps


Ask Clifta #1- Pyramiding for Women- How do you Pyramid if You don’t feel Strong?

Published on Apr 26, 2016
This video is for women and women over 40 that exercise and lift weights to tone up and gain lean muscle mass.

If you’d like to join Clifta’s support group on Facebook… please go to Facebook and look up Clifta’s Corner

This video is for women who were wondering about pyramiding and if they are strong enough to add weight during their workout… and do they even need to add weight? The exercise used for this video is the flat bench press.

Please subscribe to CliftaFit on Youtube so you don’t miss any of Clifta’s videos on Health, Fitness, Nutrition, Exercise, Weight Lifting, and MUCH MORE!!!

This video is for women and women over 40 that exercise and lift weights to tone up and gain lean muscle mass.

Preview of Footage Shot for Upcoming Videos

Published on CliftaFit Youtube Channel on Apr 24, 2016

Preview the footage that I shot the week of April 18, 2016 for “My Journey Back”. Clifta clothes shopping for motivation to start her new goals. Also see her first upper body workout and her second leg workout of her new fitness program… along with a sneak peak of a light outdoor cardio session. Clifta also filmed some “Clifta Talk” which I think will be a new series on various subjects from her thoughts on her journey back to getting in shape… to topics that come up with clients… to whatever… lol.

Clifta’s first leg workout for her new start. April 20, 2016……

Clenched Teeth – The Descent by Kevin MacLeod is licensed under a Creative Commons Attribution license (…)

Clifta’s website is… https://www.CliftaFit.Tv
Please subscribe to CliftaFit so you don’t miss any upcoming videos.

What’s Coming Up Next?

Hi Everyone…

IMG_0350I’m trying to coordinate my website with my youtube channel and really want them to work together. So I guess you could say that I’m in the process of getting organized! Yay! lol

I’ve shot a lot of footage the last week or so and sometimes it takes a while for me to edit it… so… what I’ll start doing is trying to post what video will be coming up next for my CliftaFit channel. That way you get an idea ahead of time as to what I’ll be posting on my channel. I’ll also be posting ALL of my workouts here too for my journey back… some of my workouts will be in video form on my channel and others will only be listed here… so make sure you check here often so that you catch everything because there will probably be some workouts that I won’t be able to film, but ALL my workouts will be here. Did that make sense? lol

So check here often to see what’s coming up! ūüôā

Clifta ūüôā

Clifta’s Fitness Workout- Day 1- Legs on April 20, 2016

Hi Everyone,

DAY 1- LEGS— DONE—- Check ūüôā

This was my first leg workout on “My Journey Back”. I actually thought I might be a little sore today, the day after, but I don’t notice any soreness… yay!

Anyways… I had a really short workout before one of my clients, which, even though it was quick, it actually made my legs a little shaky. I’m kind of surprised that I’m not sore, but glad that I’m not. Means I can do a little more next time. I just didn’t want to push it too much the first day back. No muscle soreness and even more important… my knee and hip feel really good. ūüôā

*Here’s the workout… 3 Rounds of the circuit below (Non-stop until done)

Walking Lunges …………… 5 lbs. x 10 reps

Bench Step Ups ……………. 5 lbs. x 10 reps

Stiff Leg Deadlifts …………. 45 lbs. x 12 reps

Single Calf Raise …………… Bodyweight x 15 reps each side

*After the above I did…

3 sets of Hip Abductors…. 40 lbs. x 20 reps





Hope you all have a great day!!

Clifta ūüôā


Sexy Shoulder Workout with a little Legs added!


This was my workout from Friday.

I will post a video soon!

Standing Single Arm DB Press
3 sets  of 15 reps with 10 lbs.- I did one side then the other and then went back and forth for 3 sets with NO Rest!

Double Side Laterals… with…. DB Punches
5 lbs. x 25 reps …………………………… 5 lbs. x 50 reps

Front Lunge/Front DB Raise… with…. Bent over DB Raise
10 lbs. x 10 reps ………………………………………….. 5 lbs. x 20 reps

DB Plank/Tap… with…. Ott’s over Bench
30 reps ……………………………. 20 reps

Are Your Hormones Out of Whack?

This is a good article by Dr. Oz….


By Dr. Mehmet Oz

470_2661688I think of the body’s hormones as musical instruments in an orchestra: Each plays its own part in creating a perfect concert–until the day one is out of tune and throws off the entire melody.

Although it was many years ago, I still remember one of the first patients I saw with a hormonal disturbance. She was a lovely woman in her early 40s who was a little heavy; despite having tried every diet under the sun, she couldn’t seem to shed the extra pounds. As we talked and she mentioned a few more of her concerns–dry skin, brittle hair, a lack of energy (even shortly after her morning coffee)–I realized I needed to test her¬†thyroid¬†levels. Sure enough, they were too low. With proper medication, my patient’s skin and energy improved, and she was no longer a prisoner to a simple chemical imbalance.

No one should have to live with an untreated¬†hormone¬†problem. Some require medical care, while others may be addressed with lifestyle adjustments, but almost all are treatable. Here is a guide to some of the most common signs of hormone imbalance–and what you can do to restore harmony.


The Clues
If you are overweight, you may have elevated estrogen levels; fat cells actually produce the hormone, so extra weight can lead to too much estrogen in the body. This can be a serious problem because excess estrogen can fuel breast and uterine cancers. During menopause, on the other hand, all women experience a natural drop in estrogen levels, along with side effects that range from hot flashes to headaches to joint pain.

What You Can Do
I know I sound like a broken record, but if you carry extra pounds, exercising and watching your diet are essential: Losing weight can improve your estrogen balance and simultaneously reduce your risk of cancer. (An overweight or obese postmenopausal woman who loses just 5 percent of her weight could potentially cut her risk of breast cancer by up to 50 percent.) I also suggest that women with too much estrogen avoid foods that are high in phytoestrogens (plant compounds that mimic the hormone), such as whole soy products.

For women going through menopause, there is some evidence that herbal supplements such as hops and black cohosh may help alleviate symptoms. But if the symptoms interfere with your daily life, talk to your doctor to see if hormone replacement therapy is right for you.


The Clues
In the years preceding menopause, a woman may suffer from decreased testosterone as her ovaries and adrenal glands slow the production of sex hormones. This may explain why many women experience a drop in libido during this period of their lives. Excess testosterone, however, may be the result of a condition called polycystic ovary syndrome (PCOS); possible symptoms include irregular periods, male-pattern baldness, a deepening voice, and excess body hair.

What You Can Do
If you’re concerned about low libido, try incorporating more zinc-rich foods–like oysters and sesame seeds–into your diet (zinc appears to be linked to an increase in testosterone levels), and ask your doctor about testosterone supplementation. To treat PCOS, your doctor might recommend taking birth control pills containing synthetic hormones that reduce the production of testosterone. It’s also important to avoid refined sugars and other carbohydrates in your diet (insulin resistance is linked to a boost in testosterone production) and to eat more fiber (which counteracts blood sugar spikes and promotes the excretion of excess sugars from the body).


The Clues
Low levels of melatonin, the¬†hormone¬†responsible for maintaining the body’s circadian rhythm, are associated with poor sleep and depression. Our bodies may produce less melatonin as we age, which could explain why some older adults have more trouble sleeping than children do.

What You Can Do
If you struggle to get enough shut-eye, try taking .5 milligram of a melatonin supplement one to two hours before bedtime. I’d also suggest drinking melatonin-rich tart cherry juice: In a pilot 2010 study published in the¬†Journal of Medicinal Food,¬†subjects who drank two cups a day experienced some relief from insomnia.

Ghrelin and Leptin

The Clues
Stomach growling? Thank ghrelin. Produced in the stomach, ghrelin cues the brain that you’re hungry. After you eat, leptin swoops in to tell the brain you’re full. If these two hormones fall out of sync, you may lose the ability to recognize when your body is satiated and overeat as a result.

What You Can Do
Try your best to get a full night’s sleep: A Stanford University study found that habitual sleep restriction (five hours a night as opposed to eight) raised a person’s ghrelin levels by nearly 15 percent, lowered leptin levels by 15.5 percent, and was directly associated with increased body weight. Other research has shown that exercise and stress reduction may help keep ghrelin levels in check.

Thyroid Hormone

The Clues
Thyroid hormone¬†regulates how fast you burn calories. One in ten women doesn’t produce enough of it–a condition known as hypothyroidism, which can lead to weight gain, depression, and fatigue. On the other end of the spectrum is hyperthyroidism, in which the¬†thyroid gland¬†releases too much of its¬†hormone, causing symptoms such as anxiety, a racing heart, excessive sweating, even diarrhea.

What You Can Do
If you have hypothyroidism, a daily thyroid hormone replacement pill can help correct the imbalance. You might also want to consider eating more onion. This veggie contains kaempferol, a compound that may kick-start production of the hormone. If you have an overactive¬†thyroid, your doctor may prescribe one of several treatments, from radioactive iodine–to slow hormone production–to surgical removal of the gland; most patients respond well once they get the proper care.


The Clues
Aldosterone regulates your body’s sodium-to-water ratio. But a condition called renal artery stenosis–a narrowing of the blood vessels that supply the kidneys–can trigger the release of the hormone, causing a surge in blood pressure.

What you can do
A heart-friendly lifestyle that keeps your blood vessels healthy can also be a kidney-friendly lifestyle. Minimize salt intake, follow a low-fat diet, get some exercise, and don’t smoke.


The Clues
When you’re under pressure, your cortisol spikes to provide the body with a quick dose of energy. Chronic stress, however, can keep your cortisol elevated continuously–a dangerous state, since the hormone can suppress the immune system and has been linked to the accumulation of abdominal fat.

What You Can Do
When I’m stressed, I close my eyes and breathe deeply for two to three minutes with one hand on my chest and the other on my belly; my chest stays still while my abdomen rises and falls. As you calm down, your cortisol should drop to normal levels.

The Hormone Factory

A brief tour of your body’s finely tuned endocrine system

1. Pineal Gland
Named for its pinecone shape, the pineal gland is tucked between the two hemispheres of the brain. It’s still a bit of a mystery, though we know it produces the sleep hormone, melatonin.

2. Pituitary Gland
Known as the master gland, this pea-size organ releases hormones that stimulate the other glands to, in turn, release their hormones.

3. Thyroid Gland
Think of this gland as the thermostat for your metabolism: It can increase or decrease the rate of calorie burn by releasing more or less thyroid hormone.

4. Adrenal Glands
Perched atop your kidneys, these glands secrete hormones that control your “fight or flight” response to stress (cortisol and adrenaline) and your blood pressure (aldosterone), among others.

5. Ovaries
These organs produce more than eggs; they manufacture and release the most important hormones for female development: estrogen, progesterone, and–yes–testosterone.