What can Costafitness do for you?

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You may see the link but ask what is this and what could I use this for. The answer is quite simple, and I will explain⬇️

-It’s getting to be that time of the year where everyone wants to make that change. In about a month the gym will slowly start to decrease. You know it, I know it. I am trying to make sure that I help you by adding motivation into your life, and KEEPING it there so you keep coming back to the gym!

I don’t only want to help you and add value to what you are capable of in the gym but outside the gym as well. I want to help you be the best YOU, that you can be. I offer things that you can learn in the gym and transfer into everyday life.

VAULT OF GAINZ- this is an exercise library which has been very popular for my viewers! I have an easy to access video selection that is broken up to see what muscle groups you are hitting! I also add more each month.

VIDEOS, ARTICLES, VLOGS AND BLOGS that will give you the most education and entertainment possible. The videos will go over numerous variables such as training advice and tips to the vlogging experiences of the journeys I am going through!

-I will post workouts to try, challenges and even host online competitions with a reward for the winners! (STAY TUNED)

-Making a change in your fitness will start with what food you put into your body. I will aid you in dieting advice to make sure you are getting the most out of the work you put into the gym!

-NEED EXTRA HELP? I am a NESTA certified trainer and I am here to help you get from your current health and fitness status to your health and fitness goals as quickly and safely as possible! I will be offering online training sessions so you have everything you need at the touch of your phone. I will also hold in person sessions if you need that extra push!

I believe that this can change the game for you. I will offer everything to you so that you can make the CHANGE you have always wanted!

Thank you for the support. I hope this blog helps you going into 2017!!

BULK SEASON IS HERE

After competing in my first power meet, I have decided I want to begin my winter bulk!! If you are looking to gain some weight and some solid muscle then this might interest you. You will see a lot of training ideas as well as dieting tips as I take on my new training program.

I will fix a few things and try it all out as a test. If it goes well, I will be posting the workouts for you to try! If you have any questions about it, feel free to leave a message in my CONTACT page and I will get back to you!

I did back yesterday and chest today. So far, so good! I had a great pump each day and loved the super sets.

This programming will have some of the bench plan I’m coming up with. The plan increased one of my friends bench 25lbs IN JUST OVER TWO WEEKS! It’s no joke! This program will be mainly designed to pack some solid muscle and mass on you as well as give you some strength. There will be a lot of supersets, different training methods and unique movements to ensure we hit these goals in full force.

The big article over high blood pressure will be dropping soon as well!! Possibly today or tomorrow. I will also be posting more video content with my new camera! Just need to find out how to edit and download it haha.

If there is anything you guys want to see or get more knowledge about, message me and let me know! Other than that, have a great Tuesday!!

-Alex Costa-

Big things coming!

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THERE IS SOME BIG ARTICLES COMING SOON! The big one coming out soon is over hypertension. Hypertension is high blood pressure which is a very big health concern in the U.S. I will be writing what kind of diet changes will help you LOWER YOUR BLOOD PRESSURE to reduce your chances for stroke and heart disease. I will be posting more video content as well! It seemed to be very popular.

It is also almost Christmas!! Sorry I have not really posted a whole lot this week, I have been extremely busy with work, shopping and trying to get the big content ready. I’m sure everyone else is very busy as well getting last minute shopping in.

I will be doing a lot of Christmas shopping today and wrapping presents so FEEL FREE TO SEND ME ANY FITNESS QUESTIONS AND I WILL ANSWERS THEM! You can go to the CONTACT page and send them through email and I will email back!

I hope everyone has a great Christmas and has fun seeing all the family!

Oh and the picture is my dog with an ugly Christmas sweater haha

 

 

Meet Day at Old School Gym! VIDEO and recap

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POWER MEET AT OLD SCHOOL VIDEO

The first thing I want to say is that this power meet was not my best performance at all but such a great learning experience. I made a lot of dumb mistakes between nutrition and training that I will be fixing for next time. Some of my main mistakes were:

CUTTING WEIGHT- If you want to be a strong as possible and set PR’s then I would not cut weight. It’s not like you’re going to set world records when you go to a meet like this. The only reason I wanted to do it was for the experience and to teach myself as well as you about cutting weight and the effect. I was only a few pounds away so that’s another reason I did it

MAKING TOO BIG OF JUMPS-I had made the first big mistake on my last attempt on my squat. It went from 225 as an opener and 275 which I smoked both very fast, but I made a 70 pound jump and went for a PR of 345. I didn’t even warm up before the last attempt, it was a very dumb mistake of me to do but in the moment it felt like I could give it a shot. So watch your openers and attempts if you do a power meet. I will definitely be prepared to take on better attempts next time because of this mistake.

This kind of brings me to my next one which is picking openers. My squat and dead lift openers were too light, I had to make such big jumps just to try to make something close to a PR. So I will pick my openers a little bit more wiser next time to set me up for success towards the end.

Another huge effect was my nutrition. It wasn’t the best leading into the meet, the night before and the day of the meet. The day of I got so nervous that I could not eat breakfast and I just was not hungry the rest of the day. I might’ve snacked on a couple of pieces of beef jerky and granola bars. On the bright side my hydration was great, I went through almost a gallon of water in the whole meet and some Gatorade.

I made a lot of other little mistakes like not warming up as I usually do, technique errors on some of my lifts, not having a lot of confidence in my dead lift-I could’ve done more.

All in all I learned a lot of great things from a lot of great people. It was an amazing atmosphere. I will definitely train differently in the future for this and I will definitely be back for another meet soon. Thank you for all the support! I have a special shout out for Dylan and Wes for helping me for a few days leading up to the meet and taking care of some of the recording. They also supported me the whole entire day which lasted from about 9 to 5.

 

Weigh ins at Old School Gym!-VIDEO

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WEIGH IN AT OLD SCHOOL GYM VIDEO

Woke up feeling confident in my weigh in. My weight was put in at 147.8 so I will qualify in the 148 class. Right after I got off the scale, I drank lots of water then dug into the Reese’s and Kit-Kats. My buddies and I went to IHOP after and I ordered pancakes, eggs and bacon. I have been eating a lot all day and drinking plenty of water and Gatorade.

I am excited for the meet tomorrow! Thank you all for the support and all the positive messages. I will post more videos going into the meet tomorrow so stay tuned!!

Picking food for after weigh ins-VIDEO

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SHOPPING FOR FOOD AFTER MEET VIDEO

My buddy Wes and I made a trip to a local grocery store and put together a video of what I bought to eat after I weigh in Friday morning. I briefly explain why I get some of the things  I do. I made this for the first power meet experience, I will bring you guys with me the rest of the week for weigh ins, the meet and meet recap!

Oh and by the way, that is 11,820 calories-1,767 carbohydrates-236 grams of protein just in what I bought!

IT’S MEET WEEK!

img_0260 It’s that time of the year! If you have ever thought about competing in a power meet, this week might interest you.  I will go over some training tips I have learned as well as pick up from some incredibly strong guys this week!

So a power meet consist of the 3 core lifts most of the time. It will have you testing your squat, bench and deadlift. You will enter a weight class to keep it pretty fair, you will also get 3 attempts at each lift. The person with the highest total of all three lifts combined will win for their weight class and the highest total overall will win the whole meet. I am not crazy knowledgeable on everything just yet in powerlifting but I expect to really expand my knowledge this week and weekend on meet day.

I have learned a lot about how I want to change my training for next time, as well as my diet. A lot of people say not to cut weight your first meet but I’m only about 4 pounds off from 148. I will most likely cut down to 148 and then blow back up overnight and compete around a 152 to 155 pound weight on the big day. The big thing is I do not want my performance to suffer so if I do not meet the requirements for my weight then I still want to have the most fun I can and left heavy.

I will show videos of the weigh in on Friday morning, then show some of the stuff I will be eating Friday throughout the day. I will then show footage of meet day and explain how I was feeling and what I was thinking. After the whole entire meet is done, I will do an overview and some commentary on how the meet went and what I learned so I can teach you! I am not a pro by any means but I believe this will be great for first time powerlifters so you can see the experience as well as pick up some helpful knowledge!

Hope all of you have a great Monday and thank you for the support!

-Alex Costa-

Bring your A game everyday

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Some of us may have a job we don’t like, don’t like the things we have, don’t have the right people in our lives. So many people want a change in life but there’s a key work in this sentence, can you guess what it is..? WANT. We as human beings want so many things in life and will continue to say “I want this” or “I want that”. There is a difference between wants and needs. Not everything is a need but if you make it a need then this is where you may start to find out that you actually have to go work for it DAILY. I know that we all have the potential to do something amazing in the world no matter what it may be. I can only think of one thing everyday when I wake up, it’s something I have learned from experience so many times and a topic that so many successful people talk about all the time. I’m not saying that I am successful but to me, I don’t want to be successful anymore. I have personally in my mind made it a NEED to be successful in what I do. I don’t want to just play the game, I want to change the way the game is being played. In order to do this, I know I need to do one thing DAY IN AND DAY OUT.. BRING MY A GAME.

When you don’t bring your A game and go %110 at something, guess what?? SOMEONE ELSE IS. This might be why you didn’t get that job or that starting spot on the team. Could be because you took the time off when that other person in line was hungry for what you have. Talent will only get you so far in life, the rest is working your ass off and not looking back. When we played football in high school, my coaches always said something that stuck, “If you make a mistake out here, it better be full speed”. When I make a mistake, I’m always thinking on the fly about how I’m going to approach it next time. I’m thinking fast, because I need the problem fixed in order to keep moving forward.

Time is so important. You almost always have to give up something to become great at something else, so it better be worth the time and something you love.

I absolutely love what I am doing with this blog and helping others change their life because it’s just what I want to do. I wanted to work at the gym ever since I walked in for the first time and now I’m working in one. I wanted to be a trainer for most of my life, now I am certified with 4 more coming. But at some point all these “wants” that I have just said turned into “needs” in my head so I did what I had to do to get in the position I am now. I brought it EVERYDAY and I am so thankful I did because this is just the start to what my next “needs” are. I will continue to keep bringing my A game because I am hungry to be on top in what I want to do. I also know that there are other people that want it just as bad as me. This is why bring it every damn day.

-Alex Costa-

Where do you start??

There are so many people that want to start exercising but simply do not know where to start up. There are others that might start exercising or going on runs but still get that dozen of donuts on the way back from work. This is okay because in this article I will cover how you can start working out and exercising if you just simply do not know where to start or you might just need some minor changes made.

I want to first start off with if you’re a person that goes to the gym and exercises but picks up donuts, cookies or other sweets more often then you really should and you’re not getting the results that you want, it is primarily because DIETING IS MORE THAN HALF THE BATTLE. So many people neglect this part and will never see any changes or any gains because of this. So the big thing to really work on first is picking out a healthy diet. You could do this by picking out better choices in the grocery store instead picking up your sweets when you’re out running errands. This is where you will see your first results.

The next thing I want to go into is that if you are just starting, try to PICK SOME KIND OF EXERCISE YOU ARE INTERESTED IN. This could be walking, running, yoga, bike riding, hiking, playing sports, etc. This will make you want to actually go out and do it. So many people start off just going to the gym or just running on the treadmill but not having fun. MAKE IT FUN, especially when starting so you keep coming back.

Once you make up your mind on what you want to do for your exercising and have a clean diet, you might think you’re set. BUT the fact of the matter is a lot of people start going in 5 days a week, before they know it, the last time they were at the gym or did any exercising was last month . A lot of people also say they “don’t have time for working out”. As Arnold Schwarzenegger always said “if the President of the United States has time to work out then you have time to work out.” If you guys follow me on Snapchat you’ll see how I go to the gym at five in the morning every day. This does not mean that it’s the only time to work out or you have to go at that time, this just fits my schedule best for me. So I emphasize this, sit down at the beginning of the week and DECIDE WHAT TIME IS GOING TO WORK BEST FOR YOU to make it 3 to 5 days on average a week if you want to start seeing results. It doesn’t even have to be at a gym, there are plenty of things you can do at home and outside to exercise.

Lastly I want to preach to you that EXERCISING AND STRENGTH TRAINING WILL HELP YOU ALL AROUND IN LIFE. Whether you are an athlete or just go to stay fit, it will make movements and life so much easier.

So in conclusion, start eating better then find out what you want to do to exercise and have fun. Set up a time that works for you and put everything together to make your life healthier and better! Thank you for all the support, share this with others that might not know where or how to start!!

-Alex Costa-

3 different push up variations

3 different push ups variations to try!

Its international chest day and I have something new for you to try!

CLICK THE LINK ABOVE to see some unique push up variations that you can throw into your workout! The mixture of these 3 exercises will target you pectoral muscles as well as the triceps and abdominal s.

I will be updating the contact page and have social media accounts you can follow for more fitness content. I will also update the Vault of Gainz and put some new exercises that you can include in the mix!!

I am very thankful for all the support and appreciate all of you! Have a great Monday