Tag Archives: RenoFitnessTrainer.com

06.16.10
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Get Leaner and Lose Body Fat with Estracort

Estracort – Estrogen and Cortisol Support for WOMEN!

Estracort is scientifically formulated to help women safely and naturally support estrogen and cortisol to help support fat loss, reduce water retention and maximize results! Being on low calorie diets and everyday life can sometimes stress your body and cause you to release cortisol, which makes you gain belly fat… Estracort helps you to control that and get lean!!! I think this works great! It also helps you to get better quality sleep too.

I used Estracort for my last show. In about 3 1/2 weeks along with diet, cardio, and weight training, I went from the photo on the left… to the photo on the right. It seemed like Estracort  helped give me a little boost and helped me to get leaner than I would have without it. I also noticed that it helped me to sleep better.

Clifta Coulter Perez

Reno Personal Fitness Trainer

Phat Physiques….

775-996-7183

05.22.10
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Reno Personal Trainer Shapes Up- Clifta’s “Before” Pics & “5 Weeks Out” Pics

05.02.10
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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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04.18.10
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April 18, 2010

Well, it’s 8 weeks from yesterday until my first Figure show. I weighed 101.8 lbs. today, which has been my lightest in awhile. I’ve started low carbs and should start to see my weight start to drop and also see myself get leaner. I really see a big difference this last week with lower carbs.

I got my bodyfat tested this past Friday and it’s down 8.5% from when I started in February! Yay! Lean mass is up 9.4 lbs. That’s what happens when you don’t workout for a while… you lose muscle and get FAT! Finally feeling like I’m on track now for 8 weeks out.

Just wanted to post a little update…

Clifta 🙂

Reno Personal Trainer

03.10.10
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Lose Body Fat with These Good Sources of Proteins and Carbs

Just wanted to list some really clean & healthy sources of proteins & carbs.

These are what I’ve been eating for the past 5 weeks.

Proteins

Egg Whites

Egg Beaters

Chicken Breast

Turkey Breast

Salmon (can)

Tuna (can)

Carbs

Oatmeal

Brown Rice

Potatoes

Sweet Potatoes

Pasta (occasionally)

My Favorite Veggies

Broccoli

Spinach

Carrots

*I eat about every 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.

*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 water (1/2 my weight in ounces), crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).

*You can see my supplements here.

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Reno Bootcamps

Better Bodies Bootcamp in Reno

03.09.10
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Clifta’s 16 Week Body Transformation Challenge

03.09.10
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Clifta Competing Again?

01.24.10
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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

01.23.10
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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