How to Get SEXY GLUTES!

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 or maybe NO deadlifts at all! Use your best judgement!

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!




Thank you for visiting...

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

Reno Fitness Trainer has a new You Tube Channel- Reno Fit Bodies

Hi,
Just wanted to let you all know that I have a new you tube channel at…

http://www.youtube.com/renofitbodies

I have a couple clips up now, but new ones… COMING SOON!

The new fitness clips will be on healthy eating, exercises, fat loss, toning up, building muscle, and feeling better! Please stop by, check it out, and subscribe so you don’t mess out on any new videos.

Thank you and Stay FIT…
Clifta Coulter Perez
Reno Personal Fitness Trainer
Former IFBB Pro Bodybuilder
www.clifta.com
1-775-996-7183

Reno Trainer Clifta Perez has Interview with Scott York

Hi All,

I had my first interview for CD #2 with Scott York of "How to Make Money in Bodybuilding, Figure, & Fitness 101".

I was so nervous and excited at the same time, but am hoping that it turned out well.

Scott is making a month to month CD series just for bodybuilding, figure, and fitness enthusiasts to teach them how they can make more money in the fitness world without having to work so much. Who wouldn't want that?

This CD series covers very important information about the marketing side of the fitness industry. I must admit... business and marketing are NOT my strong suit, but with Scott's CD series and with his help he has made marketing so easy to understand. He lays it all out for you and all you have to do is follow it. How simple is that?

In the last 2-3 months he has helped me with getting my name in the first 2 to 5 pages of the search rankings for google in my area, which it wasn't anywhere to be found 3 months ago! And for those of you who don't know what that means, like I did 3 months ago... that is a very GOOD thing and he explains all that in his series "How to Make Money in Bodybuilding, Figure, & Fitness 101".

I am now starting to understand how to promote my fitness business, as well as, the importance of being #1 in the search rankings for google, using You Tube Videos, Opt in boxes on your website, having a blog and posting articles on it, and much, much More!

If you are wanting to take your fitness business to the next level...
Then this CD series is just what you need! It's packed full of so much information you won't be sorry you invested in it!

Clifta Coulter Perez
Former Pro Bodybuilder
Reno Personal Fitness Trainer
775-996-7183
www.clifta.com

Lose Weight with Reno Personal Trainer Clifta Perez Video

Get a peak of what it's like to train with Reno's Personal Trainer Clifta Coulter Perez.



Lose weight, tone up, increase strength, build muscle... Get FIT!

Get Results and Reach Your Goals with Reno Personal Fitness Trainer Clifta Coulter Perez.

Located in Reno, Nevada
775-996-7183
cliftafit@yahoo.com
www.clifta.com

Reno Trainer Clifta Perez offers Free Fitness Consultation

Reno Personal Fitness Trainer, Clifta Perez, is offering 1/2 hour Free Fitness Consultations from now until March 1st, 2009. (Consultations can be in person if you live in the reno/sparks area, by phone, or by email)

Have you been thinking of starting an exercise program, but feel like you can’t do it?

Or maybe you already have a program, but aren’t getting the results that you want.

If so… click on the link below and watch the video below and get inspired to start your program today or to change your existing program so you start getting results!

Dave started working out with me 12 years ago at the age of 55 and has been doing it ever since. He’s working out, pushing hard, getting results, and looking young… 67 years young! Dave has made fitness a part of his lifestyle… he feels great now and has a better quality of life because of it.

Could fitness be the Fountain of Youth???

It's Never Too Late Video Clip

If Dave can do it... So can You!!!

Give me a call or send me an email and we'll get you on the road to better results and better fitness!

Get F.I.T. Now!!!
with...
Clifta's Focused Integrated Training

775-996-7183
cliftafit@yahoo.com
www.clifta.com

Reno Fitness Professional
Clifta Coulter Perez
IFBB Pro Bodybuilder

Reno Personal Trainer Clifta Coulter Perez Remembers her Dad

This post is In Memory of...

Phil Coulter, my Father.



June 1937 - February 2009

He passed away February 11, 2009.

He was the sweetest man alive. Very caring, understanding, loving, smart, and a great horseman and carpenter... not to mention a great DADDY! He truly had a kind spirit and will be missed!

I love you, Daddy, and will miss you so much!

Clifta

Reno Personal Trainer Clifta Coulter Perez Video- Client Success

Dave Harvey has been training with me for 12 years and started when he was 55 years old.

Stay Fit,
Clifta

How many times per week should I lift weights?

I get this question often and it might help you with starting a new exercise routine for 2009...

How many times per week should I lift weights if I'm just starting? (Meaning you've never done it before or you have lifted weights, but it's been a very long time since you have.)

If you are wanting to start a new exercise routine of weight training... I generally suggest starting with 2 weight training sessions per week using an upper body/lower body split.

You will do an upper body workout on one day including your back muscles, chest, shoulders, and arms. A day or two later you will do a lower body workout including the front and back of your upper thighs, your calves and maybe even include some abdominals. (Abs can be done with either upper or lower body days or both.)

I'm a big believer in baby steps and feel that if you want to be consistant with your new routine... it's important to be realistic with your goals and not bite off more than you can chew when starting on a new exercise venture.

I feel that way for a couple of reasons...

1) If your goals are unrealistic for your lifestyle in the beginning of a new program you are setting yourself up to fail right from the start.
Example... say you want to workout 4 times per week and you can only realistically do 2 on a regular basis... You will feel like you've failed yourself because you didn't do what you set out to do. That will eventually start to decrease your motivation to get to the gym. I've seen so many times where people quit because they were so gung-ho in the beginning and lost interest because they tried to do too much, too soon.

2) In the beginning, you're body is going to respond to the slightest change in increasing your activity level. It's because you've added something new that your body is not used to and it will respond to the new change. Even if you don't change the way you eat or do cardio you will be burning more calories than you were from the increased activity and that will create a change for you.

Of course, if you change the way you eat as well when you start a new routine, your results will come a little faster and be more obvious, but it's not necessary to do at first. I think it's more important to choose what you KNOW you can stick to and be consistant with that before you move on. When you've conquered the first commitment to yourself then you can add another, like changing the way you eat in addition to your weight training.

So remember... More is not always better, especially in the beginning of a new routine. If you have never exercised before or it's been a long time since you have... you will get results with 2 times per week of weight training.

As your body gets more conditioned and used to the program you are doing you can add more to each workout you are already doing, change your routine up by changing your exercises, and only if it fits your schedule and you know you are up to it... you can add a third day of training.

Until then... I feel it's better to set your goals to What you KNOW you can stick to on a continous basis. By doing this... Physically, you will feel better because your exercise is consistant and Mentally/Emotionally, you will feel better because you kept your promise to yourself.

Until next time,
:) Clifta


------------------

My Website

Hi,

I've gotten a couple more pages done on my site, which is... www.clifta.com/index.php

I'm trying to get a little bit done everyday so check back often or sign up on my home page to get an email when there are updates or news at Clifta.com .

Take Care,
Clifta

Sugar Substitutes

Excess sugar in you diet can really put a lot of stress on your liver and also cause you to pack on the pounds. So instead of using sugar... why not try a sugar substitute. Which ones are the good ones though?

I personally love and use Stevia Plus. Out of all the sweetners it is the only one (like sugar) that is all natural and has no bitter aftertaste. It has a glycemic index of zero and does not affect blood sugar levels so it's safe for diabetics.

Stevia is a small green plant that provides an intense sweetness that is 8-10 times sweeter than sugar. I use it on my oatmeal and in my coffee and sometimes on my sweet potatoes. I think it tastes great and is so much better for your body than sugar.

Stevia Plus also contains Frutafit Inulin Fiber (FOS), a functional food ingredient found in chicory, fruits and vegetables. FOS is mildly sweet and has zero calories per serving and is a premium soluable fiber that nourishes the friendly bacteria in the intestines. Increasing the good bacteria in the intestines helps gastrointestinal functions. Each packet of Stevia Plus contains 1 gram of fiber.

The more good/friendly bacteria (Lactobacillus and bifidobacteria) you have in your intestines the stronger your immune system will be.

The stronger your immune system, the better you can fight off free radicals!

You will find Stevia Plus in most Health Food Stores.

Meet Reno Fitness Trainer... Clifta

Hi,

I'm Clifta Perez and have been in the Health & Fitness Industry for over 23 years now.

I'm located in Reno, Nevada and currently train my clientelle at 3 different locations... from Lemmon Valley to South Reno.

My goal and mission in life is to share my passion of health & fitness with others. I've created this blog because I want to reach and help as many people as I can. It's time to achieve your fitness goals in 2009!

No More Excuses!!!

If you have any questions related to health & fitness or comments... I would love to hear from you.

Thank you,

Clifta