I’m Competing In The OPBA Competition!!

The OPBA (Ohio Power Bodybuilding Association) is a unique competition created by a couple guys in my area. They have only done a little handful of shows so it is still new and growing! This type of competition is interesting as a competitor because you are not just do a bodybuilding show and not just doing powerlifting, you are doing both, back to back days on the same weekend. Programming for this and dieting can be a challenge. You really have to try to learn what works best for your body.

I have been prepping for about 7 weeks now, so I am doing about a full 10 week prep all together. I have used this prep to experiment with some new training/diet methods. One new thing I have been testing out is carb cycling which I will explain more in a different post.

I am excited to try something new, honestly I have been wanting to try this competition out for the last couple times but now it’s time to go for it! I’ll be sharing more content based off of what I am doing to get ready for the competition. Can’t wait!

Have a great day!
-Alex Costa-

Workout Wednesday – Arm Pump


Happy Hump Day, time for another Workout Wednesday! Today we will be hitting arms. I did this a couple weeks ago and got a solid pump, one of the best arm workouts I have had in a little while. So give it a try!

*If you don’t know how to do some of the exercises, I should have them all in my Vault of Gainz page on my website –>https://costafitness.org/workout-page/

Have a great day!
-Alex Costa-

How Music Can Play A Role In Your Exercise Performance

You ever have your tunes on shuffle and in the middle of one of your last sets, one of three things happen..

  1. music stops out of no where, maybe wifi is messing up in the gym or your app seems to want to make you mad by closing out.
  2. an ad from pandora comes on about weird random stuff.
  3. Taylor Swift comes on, and not that I don’t totally headband with some T-Swift but just not my jam when I am cranking out my heavier sets.

If this has happened to you, welcome to the club. Now obviously not all of us have our music on shuffle when we workout. We tend to have a favorite station, playlist or genre of music we like to listen to. What if I told you that the music that comes out of your earbuds could play a roll in your exercise performance?

There has been studies dated back as far as 1911 when Leonard Ayres, an American investigator noted that people that would cycle were moving faster when a band was playing compared to when it was silent. (This is from the source listed below at the bottom of this post)

Studies show that when we workout to music, we tend to ignore the pain and fatigue feeling that we get which in turn can lead to pushing through more weight, longer runs and more total effort in our exercise.

People that run tend to like songs with beats around 160-165bpm (beats per minute). That is probably cause it is natural for our bodies to want to move to a beat, and the faster the beat, the faster we tend to move.

WTF Fact of the day… I was listening to The School of Greatness Podcast with Lewis Howes and he had Jon Taffer from Bar Rescue, that show is the sheeet. He was discussing about how he would increase the bar music at his own bar from something slower, probably around 90-120bpm to about 140-160bpm. He would do this because he noticed a faster table turnover rate, meaning he could get more customers into his bar and out faster which in turn brings him more chedda. As you can see he is a very smart man when it comes to that but he uses the whole, more beats = more movement thing to actually make himself more money. Knowledge bomb, your welcome.

Back to the article.. as you can see, music can make a huge difference in many ways. But the bigger things we look at when it comes to exercising is that it distracts our pain/fatigue level and make us want to move more (exercise). So go back and make sure you got that playlist bumpin for your next workout!

Here are 5 of my top songs in my playlist currently. I am a huge fan of all music and I enjoy listening to podcast as well but when I need to juices flowing, I go to these 5 songs!

Have an awesome day!
-Alex Costa-

Sources:
https://www.scientificamerican.com/article/psychology-workout-music/

https://sites.psu.edu/siowfa15/2015/10/20/can-listening-to-music-affect-your-workout/

Healthy Recovery Bowl Recipe

Healthy Recovery Bowl Recipe

Happy Monday everyone! I hope you all had a great weekend! I had a little bit of a busier weekend with it being more of a birthday weekend, woot woot. I finished an ab workout on Sunday and wanted something with a little carbs but not too many, I opened up Instagram and saw a recipe on my guy Dustin Myers page (go follow him @coachmyers_gutcheck). Great guy and amazing strength and conditioning coach. Anyway, it was a little different than this but not by much so I threw my own thing together and it turned out amazing! Full of nutrients and nothing that was going to leave me “too full” whatever that means.

Here’s a quick throw together recipe you can do within 5 minutes! All you need is:

These are the ingredients I used here above in the picture
  • Oats (half cup)
  • Almond milk (about a half cup or full cup depending on preference)
  • Almond butter (1 tablespoon)
  • Chia seeds (1 teaspoon)
  • Blueberries (I did a mini handful)

First you can take care of the oats and milk by mixing them and throwing them in the microwave for about 1-2 minutes. After you take them out, let it cool for just a moment then place a tablespoon of almond butter on top. Afterwards, I threw the blueberries in on one side, then came the chia seeds to top it off.

This snack is full of vitamins, minerals and many other nutrients to kickstart your day and give you some energy! This was delicious and only took a few minutes to put together. Try it out and let me know how you like it!! Also feel free to throw in different fruits and toppings to match what you are craving!

Have a great Monday!

-Alex Costa-