Upcoming News!

cropped-img_1104.jpgJuly has been a very successful month for me and for my business. I am very happy to bring some new clients aboard with my 1 on 1 online training. I have officially made the announcement of me getting asked to help coach the Granville Blue Aces 8th grade football team. I am very happy to be apart of such an amazing program and an even better staff to help our kids. Costafitness has broken its past record for views in a month which I worked very hard to do through constant content that I post. I am very pleased with my work and how far I have come but never will I settle. I want to finish off July strong and make August an even better month!

I want to personally thank each and everyone of you that keep coming back to my website, the ones that always follow my content and give me support through social media and for all the ones that support me in general! I love how positive the energy has been lately, and want to keep adding onto this amazing journey.

With that being said, I do have a few announcements on what will be coming up!

#1) A give-a-way will be coming up soon!

What better way to show my appreciation for you than with a give-a-way! If we have a good amount of people, I will hold another one around halloween and a big on around Christmas!

#2) MORE CONTENT

Yes I will have a busier schedule. I will be working on my website, with clients, coaching my team, getting ready for a show and all other personal things but I will still make time for content to help each and everyone of you!

#3) Competing in a show very soon?

The only reason I put the question mark is because I have been battling through some mentally hard things going on lately. (Nothing like deaths or anything just like anxiety issues) BUT there is a big show coming up and I planned to join. It is a body building show and a powerlifting meet in one! I hope to still join and compete in the show but I am still finding out what my health will be like so I will be keeping you all updated. The show is about 6 weeks away and will take an extreme amount of prep to get ready. I love the challenge though.

#4) Taking more 1 on 1 online clients

I will be putting more on this through the weeks, but if you are interested in losing weight, gaining muscle/strength, getting faster, jumping higher, being the best athlete you can be, eating better and so much more then send me an email TODAY! (costafitness1@gmail.com) or go to the CONTACT page. My clients are getting some great results and I will continue to keep helping clients as much as I can. This may mean I will be holding a slightly lower limit but I will inform you when it is full. As of now, come aboard with all of us!

 

With all of this coming up, I hope to spark some excitement not only in me but you as well! I will be bringing you all along with me as I do each of these. I am very excited to continue doing what I love. The impact is such a beautiful thing and I hope to meet more of you through the website and in person! If there is any questions on anything, send me an email and I can try helping you. Other than that, I believe that is almost all of the major announcements at the moment. Thank you all again for the positive comments on the new coaching job, have a great Friday!

.                                                                 -Alex Costa-

Why You Should Use A Foam Roller

It’s just a styrofoam pad, it is useless…

This is my thoughts on the foam roller a few years ago. UNTIL I had learned and weeped the benefits of them! I want to make this article and video over why you should be using a foam roller.

 

What is a foam roller & what do they do?

A foam roller is a popular mobility tool that can in my opinion, be a complete game changer. It will look like a padded cylinder pillow. Many have made them out of larger PVC pipes and some simply go out to buy one. They come in different sizes, most common ones being about 12 inches long and others around 36 inches for larger areas and different task on the body. It is used as a self-myofacial release method in recovery. In other words, it acts as a deep tissue massage for one using it. It will typically be uncomfortable at first but you will start to be able to withstand the pressure the more you incorporate it into training. It really digs deep to work kinks out of the muscles and allow for a better blood flow circulation which can lead to faster recovery time.  As the blood flow increases, it can act as a solid way to warm up different areas on your body before working out. This makes it perfect for use at anytime! Before, during or after exercise, take your pick! Or do them all.

 

So why should I use a foam roller?

The answer should be simple. If you want to take your performance, mobility and recovery to the next level then you should invest in a foam roller. As I stated above, this tool can help 3 major elements in your fitness goals especially if you are an athlete. If you are an athlete and you have never used one then I recommend that you use one from the gym and perform some of the exercises in the video posted at the bottom. It is actually common for most athletes that play sports all the way till college or if they go pro to not use foam rollers with their team. This is probably due to the price of a fine, quality foam roller. They are not very expensive, but for everyone to have one, it can add up for team expenses. I was able to get mine that is shown in the video below on Amazon. I got mine for an amazing deal, $12!

 

Foam roller exercise video:

 

In conclusion:

I believe that this can help anyone and everyone with different goals. This can help to better posture, performance and recovery due to the blood flow it can allow and help with mobility by it lengthening the muscles and giving a better range of motion. They don’t have to be the best one on the market, try a normal styrofoam one first to see if you like it, they tend to be the cheapest but still work very efficiently.

 

I hope you enjoyed todays article! I appreciate all of the support with the website and training! I will be selling Costafitness tri-blend T-shirts on the website soon! They are so comfortable and everyone that has bought one so far loves them! I will be back tomorrow with more content to help answer questions. Remember to strive to be the hardest worker in the room and help other when you can! Have an awesome hump day!

P.S check out my Instagram on Wednesdays for workout Wednesday post! It’s a free workout to try. Also shoot me an email if you are interested in working with me. I have online 1 on 1 coaching for gym goers and athletes!

 

-Alex Costa-

 

Peanut Butter Protein Ball-RECIPE

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I have a delicious treat in store for you all today! It is very simple to make and can be done in no time! If you haven’t already, check out yesterdays article over whey protein! Find out what whey is, where it comes from, why we should take it and if there is any side effects. Hit the link for that article ——> Whey Protein 101

Now for todays recipe! All you need is:

  • 1/2 cup of peanut butter
  • 6 Tablespoons of honey
  • 1/2 cup of whey protein (about 2 scoops in a 28.7g scoop)
  • 2 Tablespoons of chocolate chips (optional)
  • 3/4 cup of whole oats
  • 1 Tablespoon of chocolate syrup

 

Directions:

Step 1: Put peanut butter and honey into pot and melt together.
Step 2: Mix whey protein and whole oats in bowl.
Step 3: Put the peanut butter & honey into the bowl of mixed oats and protein.
Step 4: Mix in syrup.
Step 5: Take dough and make golfball size bites and place onto parchment paper.
Step 6: Refrigerate for about 10-15 minutes and enjoy!

 

Macro’s-

All 7 Golfball size protein bites TOTAL:

Carbohydrates – 218 g

Fat – 74 g

Protein- 84 g

Total calories: 1,755 calories

 

I hope you enjoy this protein treat as much as I did! If you enjoyed this post and the content lately then please feel free to leave a comment and share the website with friends and family! I was excited to try something new. I hope everyone is having a great week! Tomorrow, I will be digging a little into recovery with foam rollers. They can be a great tool to help with recovery and mobility!

Online fitness coaching is available, shoot me an email at costafitness1@gmail.com!

-Alex Costa-

 

 

 

Resources:

Bodybuilding.com

Whey Protein 101

Whey protein is one of, if not the most commonly sold protein blends out on the fitness market. There are some that are of better quality than others and some that have amazing mix ability and taste delicious! I want to give you the run down of whey protein so next time you go to make a purchase, you know what to look for and what it can do for you!

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What is whey protein?

Whey is a type of protein that is found in milk. Whey is usually found in the water like substance of the milk. There is 2 different types of proteins found in milk, one being whey which takes up only about 20% and the casein which takes over a whopping 80%. When the milk is sent to factories for the cheese production, they typically will use the casein blend into the cheese products and other dairy items. The whey is divided and separated to make into a whey protein powder. Now it can sound simple here but when whey is sent, they will typically break it down so it can be processed into powder or to use it for cooking purposes.

 

Why take whey protein?

Whey protein can boost your BCAA (Branch Chain Amino Acids) and protein intake! The protein has BCAA which is critical for building muscle. One of the branch chains that is included is leucine. This helps to increase muscle protein synthesis when combined with weight training. This can help you take in more protein and BCAAs into the muscles when they are broken down from working out.

Whey protein can help with weight loss! An article from AuthorityNutrition.com stated that “Protein can boost metabolism by 80 to 100 calories per day, and make people automatically eat up to 441 fewer calories per day”. This is usually caused by whey protein being so thermogenic. That is about the right amount of calories that you want to decrease when being in a calorie deficit during weight loss. There is always the common question when losing weight and that is “am I going to lose muscle?” Take a whey protein supplement and you can benefit by keeping muscle packed on while you see a decrease on the scale!

Whey protein can help keep your immune system strong! There is two things that whey holds called immunoglobins and lactoferrin which helps to keep the immune system strong! This has also been said to have anti-cancer and anti-aging effects. This makes it a pretty solid supplement choice for most ages.

Whey protein can help you feel full to decrease hunger. This is good news if you are wanting to lose weight. Protein is the most filling macronutrient and the whey blend actually is more effective than other protein blends. So in other words, whey protein can act as an appetite suppressant.

 

How to take whey protein?

A typical serving size of whey protein will consist anywhere around 25 grams of protein. Every bottle will have a nutrition label stating ingredients and macronutrients. Some that add a bunch of flavors will usually have added sugar for the taste, so watch for that. Another common question asked is “do I need to take a whey protein supplement to add muscle?” The answer will vary on the person asking. What I mean is some people get plenty of protein from real foods and do not need to spend money on a supplement. On the other hand, some people do not get their daily need of protein to add optimal muscle growth and repair to their training. This is where an extra protein shake can come into play! You can add 1-2 shakes a day with 1-2 scoops each shake. This can quickly add up to get you to the grams of protein you need. I believe that supplements are a good thing and can be of great assistance when we are on the go or don’t have enough to supplement our body at certain times. I would personally not completely rely on any supplement when you can get more nutrients from full foods. If you have a healthy diet, supplements can be a great addition!

 

Whey protein side effects and warnings?

As a lot of nutrition supplements, always read labels before use as well as discuss with your physician before taking anything. If you are allergic to certain ingredients like soy, eggs, milk then keep an eye on all proteins because this can be a popular ingredient for many powders. Whey protein powder might not be the best option if you have a lactose allergy. Lactose is a sugar that is found in milk and can be avoided by picking a different protein powder. Maybe try looking into a whey protein isolate powder if you suffer from lactose intolerance.

An excess amount of protein can sometimes lead to diarrhea and an upset stomach so make sure you keep an eye on how much you consume.

 

Thank you for stopping by to read my article! I hope that you learned something new today and come back. Tomorrows article will cover a recipe using a whey protein to add some extra protein into a delicious snack! If you are interested in online fitness coaching then send an email to costafitness1@gmail.com

 

Resources:

https://authoritynutrition.com/whey-protein-101/

Picturefit youtube channel – what is whey protein

Nicki’s Training Review

BEFORE

Nicki is one of the online clients I have spent time with to help her in her fitness journey. I’ve had the pleasure of knowing her for quiet a while now. She is in the U.S Navy and helps to serve our country! I alway have a large amount of respect for anyone that will take time away from their family and friends to ensure we are able to live in freedom!

The programming that was designed for Nicki was set up more to tone up and result in fat loss. Usually when you program for fat loss, you will be building muscle as you proceed with the program. Due to the cardio regime Nicki was placed on, she was able to get more of a fat loss result which is the changes you see in the images above. She has also boosted her confidence in herself and in her ability for her PT test for the Navy.

Nicki had provided a training testimonial that I will share with you:

“I have accomplished so much that I wished for. Before I was confident but not as confident as I am now. The change in my appearance was fantastic. The thing I loved the most about the program is that it is designed for what I’m needing to change not just a basic workout plan. I feel so much stronger than before! I can tell a big difference from when I started working out to now. I’m not struggling anymore when practicing for my PT test. I’m so happy with what I look like now. Thanks Costa!”

-Nicki Miller-

If you would like to sign up for my one on one online fitness training, simply shoot me an email at costafitness1@gmail.com and we can discuss what I can do to help you in your fitness journey. I have some spots open currently!

Thank you for the support! Please feel free to send me any questions you have. Have a great Tuesday!!
-Alex Costa-

 

3 Stretches That Will Increase Speed

Stretches are a very important part and essential to any athletes programming. Although static stretches should be avoided before workouts, I believe that these 3 stretches I am about to give to you will make an impact on your sprinting speed. I would recommend doing these after workouts and during the evenings when you are relaxing at home. The reasoning on avoiding a static stretch movement before workouts is because when a muscle is stretched out and then relaxed afterwards, the muscle is in a relaxed, stretched state. When you are competing in a sporting event or weight training, you are wanting your muscles ready to fire instead. The static movements will usually hold you back from full potential on this. This is why I always have my clients perform a dynamic warm up so that they can get the muscles ready to go.

 

These stretches will focus on 3 main components during sprinting.

  1. Hip flexors
  2. Dorsiflexion in the ankle 
  3. Shoulder mobility 

Hip Flexors

Let us start with the good ole hip flexors, shall we?
The hip flexors are made up of different muscles that help put your knee into flexion or in other words, help bring the knee to your chest. The main one we will focus on today is called the iliopsoas made up of the psoas major and the iliacus. The iliopsoas runs from the front, inside of the groin area to the lumbar region of the spine. There are more muscles but for now, lets just focus on this one.

hip flexor

As I mentioned in the paragraph above, the hip flexors are important when running because they bring the knees into the running position. If we can get those stretched out and feel more flexible in the hips then this is when speed and mobility can be added. I have found when I have trained mine and other athletes hip flexors isometrically, I have found the greatest benefit. However, since we are talking about stretches, I’ll come back to isometric training at another time.

In order to stretch the hip flexor, we will have to perform a stretch that will put our hips in a slight posterior tilt while keeping the leg and upper back in an extended state. I good stretch will look like the following:

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In this stretch, you can see that I am starting in a lunge.

  1.  Put the front leg just a little further out than a normal lunge.
  2. Shift weight toward the knee. Do so almost as if you were trying to get your belly button toward your knee.
  3. Keep the hips in a slight posterior tilt meaning keep them back, also squeeze the glutes at you proceed in this stretch.
  4. Raise the arms and let your chest open up with the arms.
  5. Sit and hold stretch for about 20-30 seconds each side.

This is a stretch that will open the hip flexors up and can make a difference in performance.

 

Dorsiflexion in the Ankle 

Now let’s move to the ankle mobility, dorsiflexion in particular. Dorsiflexion in the ankle is when the ankle is pointed up like this image below:

ankle dorsiflexion

As you could guess, this is a critical part to running, especially when sprinting due to the angle differences in different phases of the gait cycle. A lot of us suffer from poor ankle mobility and flexibility and don’t even know it. Now most athletes have a slightly better range of motion in the ankle joint due to the warm ups and stretches the coaches and trainers have them do. They also depend on this joint for most of their movement. A typical gym goer that lives a sedentary life style may have a harder time with this movement because we don’t train like we did in sports and you are moving around a lot less than an athlete would. This is not a bad thing, it just means it’s time to work a little mobility into your programming.

So with that being said, it I want to show you a stretch you can do to increase the dorsiflexion in the ankles so that you can be an efficient sprinter, runner, weight lifter and live a pain free life. Let me introduce you to a stretch that only involves a bench or chair.

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Start with placing the foot onto the bench as close to you your side as you can without your foot falling off. From there we are going to take our knee that is up there and drive it forward like I do in the image above. Keep the heel glued to the bench. Don’t apply so much force that you are in discomfort. I want you to place just enough to feel a stretch around the ankle area and calf. This can be a great stretch for athletes that get a chance to start in any kind of forward lean before a race and even help with ankle flexibility during your squat. These would be positions like sprinters, wide receivers and also very important for football players starting a 40 yard dash.

Shoulder Mobility

Shoulder mobility tends to be neglected when focusing on sprinting and running. The arms are another thing that is always moving when you’re sprinting. The more mobile they are, the more rep frequency there is possible. With faster arm movement means faster leg movement. This is because when we run, our legs and arms are so in sync that when one moves faster, the other has no other option but to catch up!

One major shoulder mobility exercise that I do and make any of my athletes, especially any that are sprinting do is dynamic arm swings. This will get a range of motion pattern going and open up the chest and shoulders. The dynamics shoulder warm up will look like this:

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I will usually do about 1-2 sets of 20 all together (10 each way).

These are only 3 of the hundreds & thousands stretches you can do to help increase linear running speed. I also want to say again to use these more around the evenings and after a workout. Try to warm the muscles up with a dynamic movement before these stretches so the muscles are ready to be stretched and lengthened. The shoulder mobility is more of a dynamic warm up so use that before running.

Thank you for stopping by and reading my article! I hope you gained something from this piece of content. I would like you to send me any ideas on what you would like to hear and I can present you with articles and videos over it! Hope you all have a great Monday and get after it this week. By the end of the day we are all trying to get better so lets help others and get better together!

                               -Alex Costa-

 

 

Interested in training with me? Hit this link below and send me an email:

MY EMAIL

 

VLOG #18 POLICE VS FIRE DEPARTMENT

 

Thanks for checking out vlog #18! I got a chance to see my brother that is a part of the police department go against the fire department in an ice cream eating contest. It was funny and entertaining! I got to catch firworks with Taylor and then go back to Burr Oak for stay #2!

I have been very busy getting all of my online work done lately. I have some clients building up for my online training service which has taken time to help them as well. I am excited to get to meet everyone signing up for my online training! I have some new possible athletes I will be working with as well.

New training equipment has came in for my athletes as well. We now have a
-Squat rack
-Speed sled
-More speed parachutes
-More speed ladders
-Foam roller

I am excited to get it out and use with some of the clients!

Want to train with me?

Send me an email TODAY!
Send emails to costafitness1@gmail.com

I hope everyone is having a great week!
                    -Alex Costa-

3 Stretches to Increase Overhead Mobility

 

Shoulder mobility is a common thing always learned about when it comes to fitness training and athletes. I want to help you increase yours with the 3 exercises you can do in this video.

The shoulders are very mobile with them being able to cross all 3 planes of movement. However this is something that can lead to injuries due to how they move. Common injuries involve the rotator cuffs, shoulder impingement, dislocation and much more. If you are an athlete or serious weight lifter that does a lot of overhead movements like a cross fitter then you know just how important shoulder mobility is.

Use these 3 exercises and increase mobility and decrease the chances of injury. I hope you all have a great weekend! If you want me to cover any topics or have questions then just leave a comment below or shoot me an email!

     -Alex Costa-

Jordan’s Training Review

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Jordan Dartis #35 Ohio University

Jordan is a starting shooting guard at Ohio University. He has had an amazing basketball career and is continuing into his Junior year in this upcoming season. He has held scoring records at Newark High School during his high school basketball career. He has also “broke Ohio’s single season 3-point shooting percentage record last year by shooting 48 percent from beyond the arc as a freshman. Named to the All-MAC Freshman team” as said on thepostathens.com. He is killing it right now and I had a chance to work with him through my online training programming.

Here is what Jordan said when I asked about how the programming has been going:

“They are doing very well for my hips! I saw a difference in when I’m playing. I can move a lot better and some of the extra core work has me feeling my best yet bro! I appreciate it!”

The things that he needed to work on was his hip flexibility and core strength. Flexibility and core strength are two of the most important aspects of the game for an athlete. When programming for Jordan, I made sure to incorporate a few main core movements to increase his core strength, like variations of planks, wood choppers to help the obliques increase activation for movement on the court and another main movement that is big for him. Since he wanted to work on core and hip flexibility, I added hanging toe raises/toes to bar. This exercise will not only force him to call upon more muscle fibers, but work his hip flexors as well. The iliopsoas, or inner hip muscles, which is made up of the Psoas major and Iliacus muscle, are the hip flexor muscles that are commonly called upon for athletes. These muscles need to be strengthened and flexible for any athlete. The toes to bar movement causes activation through these muscles due to the legs coming up into a flexed position at the hips. As the knees, or any part of the leg, wants to come up, the core and iliopsoas must work together through this movement to complete the exercise. This is like killing two birds with one stone in my opinion.

hip flexor

When I had designed a personalized program for Jordan, I made a video to go over the stretches and exercises he would perform. The videos have been a big client favorite because it can clear up any confusion on what exercise is which. He had exercises that most have not heard of so I believe this was helpful for that reason as well.

Here is what Jordan had written for his testimonial review:

“The workouts that I was put through to help strengthen my core and be more flexible in my hips have been amazing for me. I can tell a big difference in the way I move and how I play. The video put together was a good video and showed good examples of how the workout should be done. Very simple explanation, very solid work!”

                -Jordan Dartis-

If you are one that is interested in training then shoot me an email at Costafitness1@gmail.com and we can talk about what I can do to get you where you want to be! I have spots open for July! I have an online training service for gym goers that want to lose weight, increase muscle tone, gain mass and size or want to get stronger. I am also offering some training spots for ANY athletes trying to increase their performance and take it to the next level! I offer a few limited spots for in-person training that you can also ask me about in email. I will be releasing more reviews and testimonials through the next few weeks to show you all the awesome clients I have been working with! 

Have a great day!
-Alex Costa-

VLOG #17 Burr Oak Resort

THE VLOG IS BACK!!!

I apologize for not posting much the last few weeks especially the vlog. I posted some really popular articles on the website last week and plan on delivering more content to help you all out through the summer!

This weeks vlog was actually shot a couple weeks ago so I just want to mention that now. My buddy Aj and I went to a resort/lodge called Burr Oak. We just stayed for one night and have a get away from work and just relax. We did as much as we could during our stay so I figured it would be a good time to shoot a vlog and share our experience with you! Check it out and see if you would stay here or not!

 

I hope everyone is having a great week and enjoying all of the fireworks. Happy 4th of July! Be safe and have fun.

-Alex Costa-