Hi… Just checking in with you!

Hi Everyone,

I hope you all are having a great Memorial Day weekend!

Just checking in with you all to say I’ll be posting another video soon. Probably in the next couple days… just taking some time off this weekend… it’s been a while since I’ve had a 3 day weekend. I rarely get 2 days off in a row… so 3 is magical… lol. 🙂

The next video will be my Vlog #4, which was my 4th week of my journey back to fitness. I only did 2 workouts that week, but still made my goal of 2-3 workouts per week, which is what my goal is right now.IMG_0482

Thank you all for your support and following me on Youtube and any of my other social media sites! I really appreciate it!

Take care… and sending Blessings to you all!!

Train hard, Train smart, and Stay Safe!!

Clifta

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3rd PHat PHysiques Body Transformation Challenge

Hi All…

This is Clifta’s PHat PHysiques 3rd Body Challenge! This one is 8 weeks and is turning out to be a big one!

You will have to take your “before” photos in the next couple of days or so and send them to me at phatphysiques@yahoo.com. (Trust me… no one will see your photos but me. They will be totally safe in my hands.) They are due this week. You can enter at anytime, but you want to try to get your photos in so you have more time to make your changes! (See the 1st PHat PHysiques Body Challenge Winners Here) Also… I will be announcing the winners of the 2nd Body Challenge this weekend, so watch for results!

Along with your photos please send your: Name, gender, height, weight, age, and waist measurement. I will also need your goals for those 8 weeks. What do you want to achieve? Ex: no fast foods, lose 10 pounds, workout 2 times per week without missing, do cardio 3 times per week, make better food choices, etc….

What do you need to start?
You’ll need to get a newspaper and hold it for one of your front poses… very important.  This will just show that you’re photos are recent because the newspaper has the date on it. Then without the newspaper… 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 poses you are more than welcome.

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. If it’s not… let me know.

Does it cost anything to enter???? NO

Do you have to live in Reno to do it? NO… Anyone can enter this no matter where you are!

Please come by my facebook page often to see what others are doing. I would like you to post your activities and your changes on my page because there will be others there that will help support you on your journey.

Also check out the blog post below this that will give you some nutritional guidance to get you headed in the right direction.

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 let you know… or if you have any questions… please feel free to ask.

Look me up on facebook… Clifta Perez

Thank 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

Reno Personal Trainer competes in her first INBA Figure Show

I’m an IFBB Pro Bodybuilder that retired from competing in 1996 after I won the USA Championships and turned Pro. Now… 14 years later… and at age 42… decided to compete again, but in Figure this time! I wasn’t sure if I’d be able to get lean and tight again after a 4 year layoff and being older… but I did it! Yay!
Here’s a short clip of my first INBA Figure Competition. I placed 3rd in the Ms. Millennium and 1st in the Ms. Reno!

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

8 Foods That Fight Stress

I thought this was a good article By Sara Reistad-Long
Dark Chocolate

High in flavonoids, which are lauded for their relaxing properties (chamomiletea is another great source), chocolate also contains phenethylamine, a chemical that enhances your mood. The darker the chocolate, the more healthy substances you’re getting in your diet, so look for bars that are 70 percent cacao or higher.

Skim Milk

Turns out that a glass of warm milk really is calming. One study found that women who drank four or more servings of lowfat or skim milk every day were about half as likely to experience stress-related PMS symptoms than those who drank less than one serving a week.

Oatmeal

Carbs help you produce serotonin, a calming hormone that helps fight anxiety’s negative effects-which is probably why many of us crave them when we’re stressed. Go with the craving and choose healthy sources. Oatmeal is high in fiber, which means that your body will absorb it slowly. In one fell swoop, you’ll prolong the serotonin boost, keeping yourself feeling full for longer (and on less) and making sure your blood sugar’s in check.

Salmon

Research shows that omega-3 fatty acids-abundant in fish like salmon-can help reverse stress symptoms by boosting serotonin levels, and that an omega-3-rich diet can also help suppress the production of the anxiety hormones cortisol and adrenaline.

Walnuts

They’ve been shown to help lower blood pressure, which is critical for those whose hearts are already working overtime thanks to high adrenaline levels. In fact, research so strongly backs their health benefits that the U.S. Food and Drug Administration goes so far as to recommend 1 1/2 oz per day.

Sunflower Seeds

A good source of folate, which helps your body produce a pleasure-inducing brain chemical called dopamine.

Spinach

Studies show that magnesium, which you’ll find in leafy greens like spinach, improves your body’s response to stress.

Blueberries

Their antioxidants counteract the effects of stress hormones like cortisol on your body.