Max’s Progress

   BEFORE                                              AFTER

My good buddy Max who has been following my workout programs has made some great progress in a very short amount of time! I believe that he will only improve his physique from here on out. By the looks of the pictures above, you wouldn’t notice a very big chance but he is making fitness a habit and starting to make some great headway! He is very active already so it was easy to get him started and heading in the right direction.

I had introduced him into a benching program mixed with a great hypertrophy plan to gain some solid muscle. I made a few tweaks and gave advice on some cardio to try as well.

From the bench program, he could only complete a couple reps on his last couple sets. By week 4, he crushed those numbers! He really improved on form and seemed to have some fun with the program!

His bodyweight dropped from about 165 to 150 after he made some big diet changes!

He now weighs in at about 155 but looks clean and solid!

Here is a testimonial from Max for you guys to hear from him:

“How as Alex helped me? Where do I begin? Lets start with fitness. Ive always been a pretty active individual, sports as a child, running and biking with my dad, hiking in the mountains with my family and rock climbing. These are all great, don’t get it twisted. I was healthy, but I wasn’t anywhere near where I could be. The freshman 15 hit me my first year of college, my diet sucked, and my sleep schedule was even worse. 

  Enter Alex Costa, or as he’s know to a lot of us, Costalottamoney. I asked if he would help trian me, any way he wanted to, and he did. Alex set me up with a killer training program. Easy to follow and full of exciting workouts. He made sure to check up on me and keep me on top of my workouts. He also shared his extensive knowledge of diets and healthy eating with me. Helping me find a meal plan that would keep me active, full, and energized for a workout. Before I knew it I was shredding body fat and building clean, lean muscle. I immediately began to feel less lethargic during the day and woke up ready to take over the world. I can’t thank him enough for the impact he’s had on my life as a whole. 

   I’m a firm believer that discipline is key to success in life. Seeing how diligent Alex is , not only in his own life but training me and his other clients, has pushed me to be  more disciplined in multiple aspects of life. 

   All I have to say in closing is this: If you are looking for a just another personal trainer. Alex might not be your guy. BUT, If your looking for one of the best, most diligent, talented, nicest, takes-the-time-to-sit-down-with-you, all around helluva great person trainers out there. Alex is for sure the man you’ve been looking for. “

Regards,

-Max Koontz

VLOG #10 INTERESTING GAME NIGHT W/ MY FAMILY

VLOG 10!!
This weeks vlog is a Easter recap with my girlfriend and family. I show you guys some fun things I put together for my nephews and niece, you’ll have to try it!! We also have an interesting game night with the family.. haha check it out if you need a laugh!

Have a great Monday!
-Alex Costa-

PB&J PROTEIN SMOOTHIE RECIPE

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Here’s a NEW recipe I tried out last night! It is a pb&j protein packed smoothie that taste great and is healthy!! I think you guys will love it, so here is what you need:

  • 1 cup of milk
  • 1/3 cup of frozen blueberries
  • 1/4 cup of whole uncooked oats
  • 1 scoop of vanilla protein
  • 1 BIG tablespoon of organic peanut butter
  • 1/4 cup of crushed ice

All you have to do is throw all of these into your blender and push start. I blended it up for about a full minute. Then poor into a glass and enjoy!

Macros: (these were mine, yours may be different)

Protein: 40g
Fat: 17g
Carbohydrates: 52g

Total calories: 518

Aj’s Progress Part 2

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As some of you know and may have seen, I wrote an article on Aj’s progress a couple months ago. In just ONE month, he had reached some great results. He has continued to follow my training and has been killing it! I thought this would be a great time to put him in the spot light once again for the hard work and dedication he has put in!

He has shared a testimonial that I will place below:

“The picture you see on the left was me right before I started lifting constantly. I made excuses on why I didn’t want to lift. I was drinking a lot, eating a lot of fast food, and just being down right lazy. I didn’t like the way I looked, but I didn’t want to put in the work. One day, I just said screw it and went to the gym. It all just went uphill from there. I began looking up workouts online and getting back into it. When Alex became a personal trainer, I knew I had to take my chances with him. Even when I knew he didn’t have experience in this field, I believe that he could change me for the better. After working with Alex for a few months now, I lost fat and put on muscle. The picture on the left, I was at 195, a bad 195. The picture on the right, I weigh 197. It took me a while, but I started eating healthier and stopped drinking a lot of pop, and it’s all because of Alex and him pushing me.”
-Aj Oiler-

 

In Aj’s training, we started off with building a solid foundation. He has had lifting experience prior to this which had helped. This last training phase, I really increased the volume of his training. We will most likely work on a cutting phase next which I believe will go great for him!

I have talked a lot about how his looks have changed in the before and after picture but he has also made some crazy strength gains as well. These PRs include:
-Bench before=205            Bench after=265

-Deadlift before (conventional)=365         Deadlift after (conventional)=405
-Deadlift before (sumo)=375                       Deadlift after (sumo)=415

 

Good work Aj, keep it up brother! Im happy to be the one helping you with your fitness journey! Give Aj a follow on social media – @ajoiler_

If you are interested in how you can improve your health and fitness level, then you are at the right spot! Contact me through email (costafitness1@gmail.com) if you are interested in making a change today!

 

VLOG#9 STAYING GERM FREE

 

Happy Monday everyone! I hope you all had a great Easter and are ready for another weekly VLOG! This past week I  caught a little cold and figured it be a good time to go over what I eat when I am sick and what I eat to avoid being sick. I am not a doctor, so don’t go with this advice first. This is what has helped me when I go through being sick. I hope you all learn something and enjoy this weeks vlog! I have some very big announcements that I will be sharing soon.

Thank you for the support!
-Alex Costa-

Smoothie Recipe

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This is a great tasting, healthy smoothie recipe I threw together this week. I would like to share with all of you guys how to make this one for at home!

You will need:

  • 1 banana
  • about 1/3 cup of frozen blue berries
  • 1/2 cup of uncooked whole oats
  • 1/2 cup of greek yogurt (I used vanilla)
  • 1/2-1 cup of crushed ice

Its is pretty simple from here. Throw all of these ingredients into a blender and push start. I blended for about a full minute to ensure everything was mixed and not chunky.

 

MACRO’s (varies on size of fruit, these were my macros)

Carbs: 86
Fat: 4
Protein: 13

Total calories: 414

 

Try this recipe out, it makes a great snack full of vitamins and antioxidants. Share this recipe with friends and family so you can promote good health to others!

 

Have a great Wednesday!
-Alex Costa-