Tag Archives: reno personal trainer Clifta Coulter Perez
Clifta Competing Again?
Better Bodies 16 week Body Transformation Challenge!
I decided a couple of weekends ago to compete again…
but not in bodybuilding… in Figure and/or Ms. Physique. I started Feb. 1st taking my “before” photos and started my diet on Monday. I started off at 101.4 and will not tell you my bodyfat just yet… lol.
I will be posting tips here on my blog and making videos for my youtube channel about my progress and how I am doing things to get ready for my first Figure show… which will be in June.
Doing my cardio one day… It occured to me that there might be some of you that would want to do this journey along with me… so I thought a Better Bodies 16 week Body Transformation Challenge would be fun for you all to do along with me. 🙂
Who can participate in this challenge?
Anyone! It starts the weekend of Feb. 20th, or at least by Monday… February 22nd. You’ll have to take your “before” photos in the next couple of days and send them to me at cliftaswebsite@yahoo.com. (Trust me… no one will see your photos but me. They will be totally safe in my hands.)
Along with your photos please send your: Name, gender, height, weight, age, and waist measurement.
What do you need to start?
You’ll need to get a newspaper and hold it for your front pose… very important. 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 photos like… front double bicep, side chest, abs, or anything else… you are more than welcome.
Below are some examples of extra poses. (These photos are not required.)
From top to bottom… side chest pose, front double bicep pose, side tricep pose.
____________________
______________________
Below is a video with an example of the relaxed front, side, and back before photos… (these photos are the ones that are required)
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.
We will be taking photos each month…
1st Photos… weekend of February 20th
2nd Photos… weekend of March 20th
3rd Photos… weekend of April 17th
4th Photos… weekend of May 15th
Last and Final Photos… June 12th
Does it cost anything to enter????
No. I will be posting some helpful videos and tips on my youtube channel, blog, and Facebook. This challenge does not cost anything to enter… all that I ask is when I post any videos on YouTube… that you go to my youtube channel itself at www.youtube.com/cliftafit and rate and comment on my videos. You will need to have a channel of your own to rate and comment. (This is not required to participate… I’m just asking as a favor.)
Again My channel is at www.youtube.com/cliftafit .
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 add to this… or if you have any questions… please feel free to ask.
Thank you,
C
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor/Owner
Clifta’s Surprise! Can you guess???
Eating Healthy in Restaurants
Did you know that when eating out at a restaurant… alot of times you can order good choices that might not be on the menu?
Usually most places will have some type of chicken or fish dish with a carb & vegetables.
Chicken or fish are the best low-fat choices for protein… so…
Say you see a dish with chicken and pasta with some type of sauce. Or you see a fish dish, but it’s breaded and/or fried and the side is a baked potato with cheese and broccoli. Or you see a chicken dish with vegetables and they’ve been cooked in oil.
And, what if those are your best choices off the whole menu. Which one do you eat? Which one is the healthiet?
This is what I do when I see choices like that. Usually places that have choices like that… can also make the same combinations, but can prepare them a little healthier if you ask.
So what do you ask for? You always want to try to get your chicken or fish grilled or steamed, with no breading.
You can also get baked if it’s not baked in butter or any fatty sauce. Try to stay away from sauces if you can or get it on the side if you want, so you at least you have control over how much you eat.
For the baked potato you would want to get it plain with no cheese, sour cream, or butter. You can still have the broccoli on it, but ask if the broccoli can be steamed.
Anytime that there are choices of pasta, potato, fish, chicken or vegetables… you can always ask for everything plain with no sauce or butter and ask if they can steam or grill things rather than fry.
You’ll be surprised how often they can accommodate you if you just ask. Then you don’t have to be afraid of going out to dinner anymore!
Take care,
Clifta
3 Minute Series- Completion
Watch this to see some of the different ways you can use this Series.
This is the last clip of additional information that you will need for my 3 Minute Series… “NO MORE EXCUSES”!
Is it hard to find time to workout? Do you dread working out? Do you not have any money for a gym membership? Is it hard to leave the office to get your workout in? Do you have kids that keep you busy with very little time for yourself?
Then this Series if for YOU!
This is a 3 minute workout series for Monday thru Friday or Saturday.
3 minutes a day is ALL you need!
You can spare that… can’t you?
These workouts are quick, to the point, and effective!
Try it… and see if you can GET RESULTS in just as little as 3 minutes a day… 5-6 days a week!
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
3 Minute Workout- Day 6- Abs
This is Day 6 or the Extra Day of the 3 Minute Workout Series called “NO MORE EXCUSES”!!!!
This is an Ab Workout that’ll make your abs burn! It’ll help give you a flat tummy in no time! Get that sexy six-pack now!
You can use this workout as your Friday workout or you can take all the Days 1-6, and spread them out over your whole day and do that 2-3 times per week, or you can do them all at once for a 25-30 minute workout… and do that 2-3 times per week. All kinds of ways you can use this series.
If you have a hard time finding time to workout, or dread working out, or don’t have any money for a gym membership, or find it hard to leave the office to get your workout in, or have kids that keep you busy with very little time for yourself…
Then this Series if for YOU!
This is a 3 minute workout series for Monday thru Friday or Saturday.
3 minutes a day is ALL you need!
You can spare that… can’t you?
These workouts are quick, to the point, and effective!
Watch this clip to see Day 6 of this series for the completion of the weekly series that you can use to get your workouts done even with a busy schedule.
Try it… and see if you can GET RESULTS in just as little as 3 minutes a day… 5-6 days a week!
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
3 Minute Workout- Day 4- Legs
This is Day 4 of the 3 Minute Workout Series called “NO MORE EXCUSES”!!!!
This is a Leg Workout that’ll get you pumped!
You can use this workout as your Thursday workout or you can take all the Days 1-6, and spread them out over your whole day and do that 2-3 times per week, or you can do them all at once for a 25-30 minute workout… and do that 2-3 times per week. All kinds of ways you can use this series.
If you have a hard time finding time to workout, or dread working out, or don’t have any money for a gym membership, or find it hard to leave the office to get your workout in, or have kids that keep you busy with very little time for yourself…
Then this Series if for YOU!
This is a 3 minute workout series for Monday thru Friday or Saturday.
3 minutes a day is ALL you need!
You can spare that… can’t you?
These workouts are quick, to the point, and effective!
Watch this clip to see Day 4 of this series and then 2 more clips after that for the weekly series that you can use to get your workouts done even with a busy schedule.
Try it… and see if you can GET RESULTS in just as little as 3 minutes a day… 5-6 days a week!
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
3 Minute Workout- Day 3- Arms
Short and to the point Workouts if you are in a hurry! Watch for Day 4, 5, & 6!!!
Honor God with Your Body 