Workout Wednesday (Bodyweight Circuit)

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Hello everyone, welcome back to the website. In todays post I would like to go into more detail with this workout Wednesday. If you are following me on Instagram then you will usually see a post on Wednesday evening which will hold a workout of some type. I will do the same thing today on my Instagram. Follow me on Instagram @costalottamoney1

I will post the exercise videos in this post below. You will perform this circuit of exercises for as many rounds as possible in 12 minutes. So what I will do is set a timer on my phone and whenever it goes off at the end I write down how many rounds I have completed. If I get through 5 the first time, I try to go for 6 the next time I go to take on that workout again. Now just because you want to try getting through the workout and complete more in the same amount of time that next time you do the same workout, doesn’t mean speed through the reps and make them sloppy. I want you to aim for quality repetitions.

This workout will not last very long but will make up when it comes to intensity of the training session. It is important that you implement a proper warm up before starting and a cool down afterwards. I would do about 5-10 minutes on a bike or elliptical for the warm up and for the cool down, I like to do some walking lunges and light stretching.

Now let me give you the exercises in order here below:

 

 

So there you have it, hit up this workout and let me know how many rounds you got through! I have been thinking about doing something big starting in October to help you all out! I am really excited to announce it but for now I have to wait and make sure I have everything ready for it. I also have other announcements I will make when I make that one as well. I hope everyone is having a great week and a good start to fall! Hit me up if you have any questions!!

 

                  -Alex Costa-

3 Protein Shake Recipes For ATHLETES!

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I like to share recipes on the website and think it benefits a lot of the viewers. Today I want to focus on giving my athletes out there a few choices of protein shakes that will give them the right nutrients for muscle repair, increased energy and they are cost friendly!

Lets say you don’t have any protein available at home or just don’t have a whole lot of money for that at the moment. I get that, some protein can be very pricey for the container so these recipes will NOT require a protein powder.

A common thing that a lot of young student athletes miss out on is the vitamins and minerals their body need for growth. They need to eat veggies, need to get fruits, a source of proteins, good carbohydrates and healthy fats to ensure they get the full potential of all of the nutrients. Don’t get me wrong, a little bit of pizza, ice cream and candy won’t hurt from time to time, they’re kids! Well a good amount of them. However I am here to help with health and wellness as well as everything else because when it comes down to it, everything starts with what we fuel our bodies with.

 

Now let us get to the recipes! It is very simple and we do not need a whole lot for them. I will place the ingredient and recipe list below .

Recipe #1

This one in my mind is a classic favorite! It is full of protein to help your muscles repair themselves after workouts. The peanut butter and ice will help give it a “milk shake” texture which is delicious.

  • 1 cup of chocolate milk or normal milk, your choice. Chocolate will give it a little more flavor. Almond, soy & cashew milk is also another good choice of milk
  • 1-2 TBSP of peanut butter. Organic peanut butter is a solid choice!
  • 2-4 ice cubes
  • 1/2 cup of whole oats
  • 1 Banana

 

Recipe #2

This recipe will leave your taste buds clueless on what just hit them! If you like fruits and juices then you will love this. The greek yogurt will provide some protein and thicken up the shake a little. There are tons of antioxidants in this one to help the immune system as well which is critical for athletes.

  • 4 oz. cup of orange juice
  • 1/2 cup of blueberries
  • 1/2 cup of strawberries
  • 2-4 ice cubes
  • 2-4 TBSP – Plain yogurt – greek yogurt will have more protein

 

RECIPE #3

This recipe is a vitamin packed shake! It also uses water instead of milk for those who are lactose intolerant! The cashews will provide a little extra protein and healthy fats.

  • 8 oz of water
  • 1-2 handfuls of spinach
  • 1/2 cup of fresh pineapple
  • 1/2 cup of mango
  • 2-4 ice cubes
  • 1/2 cup of cashews or another nut (MAKE SURE YOU DON’T HAVE ALLERGIES)

 

The directions are simple just throw everything in a blender and hit blend. One thing I do want to mention is make sure you pay attention to ingredients and if there is something you are allergic to then substitute  it with something else. If you need help trying to find a substitute then just hit me up and I can help you! Obviously if you have protein powder then feel free to mix it in with these! The reason I made these without protein powders is because it is more cost friendly and some athletes may not like the powders.

I hope everyone is having a great week, thank you for coming and checking out this article. If you have any questions, concerns or comments just hit me up in the comment section below.

Alex Costa-

3 Stretches For Tight Calves

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Being a trainer, coach and former athlete of all different sports, one of the more occurring things I hear about is clients and players calves getting tight. Now it really isn’t a surprise for most athletes to go through some calf tightness from time to time. I mean when you think about it, we use our calf muscles a lot through the day. Walking, getting out of bed, driving and even when laying down most of us are moving our feet around which tends to activate the muscles in the calf. So really it’s not a big surprise when athletes especially go through this because they put strenuous pressure on those muscles as they use them to make cuts, run and jump. Today I am going to show you 3 stretches you can do to help get rid of soreness in those calves!

 

I would like to start off with a brief story though. When I was entering my sophomore year of high school, I went to Marshall University for a football camp. The picture below was the head coach of the football team and I before the camp had started. When we were competing against each other at the end, I had a weird feeling in my calf. At that time I didn’t know what a tight muscle felt like. I kept playing through it cause it would go away after about 3-5 seconds of locking up. Eventually it caught up to me.. I had thrown a pass and dropped to the ground after, holding my calf. It was completely locked in one position and it wasn’t moving. One of the kids that was on my team had ran over, grabbed my leg and pushed my foot back to stretch it. It finally released and I went to the team trainers. The next week or two was a little rough, it was sore and I was icing it each day so I was ready for practice when I got back.

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I have went through a few situations with my calves but I am telling you a story like this to let you know that I have been in that spot and experienced it. If I would have known what I do now, it would be a different ball game.

Now that story time is over, lets get into how you can fix up those tight calves with a few stretches!

Stretch #1)

This first one I am about to show you is pretty simple but I am going to explain a couple KEY things about this one. First of all, find a spot you can drive your heel into with keeping your toes up. This will put your foot into a dorsiflexion position. These stretches will be unilateral stretches so as we are stretching 1 calf at a time, make sure the leg is straight for this exercise. What that will do is stretch the big meaty part of the calf called the gastrocnemius muscle. My players love this one haha.

 

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Stretch #1

 

Stretch #2)

Next up will be a stretch to hit the soleus muscle which lies underneath the gastrocnemius. It is a little deeper so sometimes stretching different muscles in the calf can help depending on where the discomfort is. The thing you will want to notice about this stretch is the leg is NOT straight like the first one. The leg of the calve being stretched is slightly bent to help “turn off” the gastrocnemius and target the soleus.

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Stretch #2

 

Stretch #3)

A lot of times people may have some tightness in the front part of your calf around the shin area. This can be confused for shin splints at times. This usually tends to be a little tightness in the anterior tibialis. This stretch below will help stretch that muscle out.

The stretch will start off with you curling your toes and digging them into the ground slightly behind you. Next you will proceed with a forward shift of the knee which will begin the stretch.

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Stretch #3

 

KEY TAKEAWAYS

With all of this being said, I’d like to clear up a few commonly asked questions about this topic.

How long do I hold the stretches?

For these stretches, I would do them 1-2 times each side depending on how tight you are in the calves. I would hold stretches from 20-30 seconds each time.

When should I perform these stretches?

I would perform these type of stretches after a game or competition. After practice and runs. If it is really bugging you before practice then I would try these stretches for about 20 seconds each leg. Sometimes getting a little movement can help though.

What if my calves are still tight and are bothering me after trying the stretches?

If your calves are still irritating you, I would first check form on the stretches to make sure you’re doing them correctly. If that is not the problem, I would just recommend you visit your athletic trainer and get his opinion. Sometimes you may think something is tight but it could be a start to a stress fracture so just to play it safe, get a healthcare professional or athletic trainer to double check.

Sometimes foam rollers, heat and rest can help with tight muscles as well. I will go into detail with that in a different article. Also dehydration can be a problem too, so make sure you are drinking plenty of water.

 

Thank you for reading todays article! I have been very busy lately so I haven’t been able to keep up with the content production of the website or the vlog. I will try to work a little extra to get you all some content this week, thank you for your patience! Hope everyone has a great Monday and starts the week off strong!

-Alex Costa-

100th POST-GIVEAWAY!!

Hit this link below to take you straight to the giveaway page! It is super simple to enter and there are some nice prizes! Hurry though because the register deadline is this Friday , the 8th of September at midnight!!

WINNER WILL BE CHOSEN SATURDAY!

CLICK THE LINK BELOW

GIVEAWAY PAGE

 

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Thank you so much for all the support!! THIS IS ARTICLE #100! I have had viewers in 35 countries and counting! I hope to reach more in the very near future! You can help me by telling your friends and family about the website and how it can help them!

Thank you again,

  -Alex Costa-