I am releasing the 3rd and final video to this mini series for speed ladder drills! I hope you are getting the beginning and intermediate ones down so you can move to these. Try them out and let me know what you think! See you tomorrow for another video!
Throw all of these drills into a full workout with the beginning speed ladder drills and intermediate as well. You will have a speed ladder workout you can do through the week! Run through each drill down and back twice then move to the next one.
Have a great day!
Where my avocado lovers at??
Avocados are such a great food to use in your diet, at least in my opinion. They have so many health benefits so I wanted to share 5 awesome benefits to enjoying an avocado!
Avocados are high in fiber. This helps with your digestive health and helps process foods as they break down in your bowels.
High in potassium. We hear all about this but what exactly does that mean? Yes it can lead to less muscle cramps for athletes but that’s not it! It can help build muscle as protein gets broken down. It helps with blood pressure, muscle strength and bone strength. I could go on and on but you get the point, get that potassium in!
Avocados are high in fat…healthy fat that is. Avocados contain monounsaturated and polyunsaturated fats which aid heart health as well as healthy brain function.
Healthy eyes! This one was a new one for me. Studies have shown that avocados contain something called lutein and zeaxanthin which helps to keep your eyes healthy as we age.
Avocados can lower blood pressure. Cardiovascular disease as of 2018 takes a life every 38 seconds. This is insane and a big portion of the reason is what we are eating. Foods such as avocados can help reduce blood pressure but I also highly recommend some kind of daily activity or exercise and a diet such as the DASH diet. For more information on this topic, please feel free to reach out to me and ask me any questions. I will answer what I can but a registered dietitian will have the answers as well.
Next time you stop at the store, grab some avocados and make healthy guacamole or slice it up as a snack. You will be consuming a high quality food and may experience some of these health benefits! Share this with someone that needs to see this!
3 footwork drills for my QBs🏈
1️⃣-two in each going frontwards and then going back. This will work on a clean drop back when in the pocket
2️⃣- lateral front foot in. This is a drill that can help you get the ball out a little faster as you are in a transition spot
3️⃣- lateral weave with cones. There are a lot of ways to do this one but here is a good one to start with. This will help clean up footwork so you can drop back, and move a little smoother in a stuffy pocket
Quarterbacks need solid footwork to be able to see the field and avoid pressure. Try these 3 drills and get that footwork down! If you need more help or would like to work with me, send a DM and I’ll get you ready for next season🔥🏈
It’s go time! My second powerlifting meet! I learned so much from my first one and now I have even more experience from this competition!
Thank you for all of the support and love through this process! I am so excited to get ready for the next competition. I will make a post very soon on what is next for me.
Have a great Monday!
In this video, I am going over what foods I am getting for the day of the meet. I also explain why you should get certain things if you are trying to have a good meet!
Thank up again for all of the support, I’ll be posting the meet video tomorrow!
This was from Wednesday, my last lift / taper day before the meet. Weights felt smooth, getting excited for meet day!
Less than 24 hours till meet day, I am getting excited and nervous. When you have anxiety about a competition like this, it can make things a little more challenging. You may lose your appetite, have negative thoughts come to mind, or even start to doubt why you signed up in the first place. I am here to tell you that the ONLY thing or person standing in your way is the person in the mirror. I started having all of these thoughts last night and even this morning. Then I remembered how much work I have put in through the last 11 weeks leading up to this. I remember all of the anxiety attacks, panic attacks and every single bump in the road I went through. These aren’t anything negative, these were mini battles where you had to dig deep to beat them. These were learning experiences. We work too hard not to enjoy moments like this. It’s time to compete. Tomorrow it’s me against me, I am looking to get a higher total than last time. I am looking to prove to myself that I won’t let anxiety beat me, instead I will beat anxiety and make it my bit**!
IT’S MEET WEEK BABY, LET’S GO!
I will not fall victim to anxiety, I have taken so much sh*t from it over the years and I’ve had enough. I challenge you to be the one that beats down anxiety with me. We will not be a statistic that lets mental illness win, WE will take the challenge and beat anxiety down.
If you are struggling with anxiety, depression, panic attacks, or any mental illness then lets stand up and take action. Let us be the ones that take control. If you need help then by all means get a friend or family member to help! Or even contact me!! I am on your side always and we will all get through this together. I love you all and I appreciate all of the support, its time to go have fun tomorrow.
Have an awesome Friday!
In this video, I am trying out a recovery method called contrast showering. It is using hot water and cold water to manipulate recovery time. It is also full of other health benefits but check out this video from tigerfitness https://www.youtube.com/watch?v=R4rmr90mvzc and juggernaut training systems – https://www.youtube.com/user/CWSmith52 for more info on this topic. I don’t know as much on them yet because I just started to try them out but I will cover another video in the future and cover all of the benefits the contrast shower offeres!
Meet day is less than 48 hours away!!
Have a great day!
Im am bringing you a recipe from the kitchen today! Stir fry is a popular food option but it can be made with high sodium levels and not be as healthy. I am showing you a recipe from scratch you can do at home within 20-30 minutes!
The thing I really enjoy about stir fry is that you can personalize it to your favorite foods, at least to an extent if you’re trying to be healthy.
You can do things such as add pasta noodles, rice, beans, etc for carbs. You can do this with thinks such as chicken, shrimp, beef, steak, turkey and more for a protein source. You can also add a nice variety of veggies for more micronutrients. It can be changed around to a different taste each time if wanted.
A few main Saftey points when preparing this meal:
- Be careful cutting chicken, if you are a younger viewer then have a parent or guardian help you.
- Wash your hands very throughly after dealing with raw products such as chicken.
- Make sure you cook the chicken all the way to make sure any and all bacteria is out of the product.
I hope you enjoy this post and enjoy the video! Let me know how yours turns out! Post it on Instagram and tag me @costalottamoney1 or @ironstrengthandconditioning
Have a great Monday!
How much ya bench bro??
Yea, we’ve all been asked this question, so lets do a workout that will give us some confidence when we answer that!
We will start off with bench press. Do the bar for your first warm up, don’t just slap on 45s on each side and start. If you want to work technique and get a better bench, warm up properly. After you find a good working weight, we will take that on for 4 sets of 3 reps to start off the workout.
After we finish with bench, we will move to bent over rows with an under grip position on the bar. We will work to a heavy set of 8 reps for 4 sets.
Next is a superset of incline dumbbell bench press and wide grip pull ups. For pull ups, try going for failure but go until it gets to at least 10 reps. If you can’t do that many pull ups, you can do assisted pull ups or use a lat pull down machine and put about 75%-100% of your bodyweight number as the weight on the machine.
We will then finish with a tri-set of overhead tricep extensions with a dumbbell, close grip push ups and dips.
After you have finished the workout, go eat and get some good quality food in to help your body become stronger! I hope you like this workout, please give me feedback on how it works for you and let me know if you have questions! Have a great Wednesday!
I am doing a Q&A over on any strength questions! Send me your questions and you may be featured in my Q&A video!
Have an awesome Monday!