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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-

Strength Topic Q&A

I took some questions I got about strengtha dn put them into a Q&A video so you can learn from them! We talk about bench, vertical jumps and more! Hope you like the video and hopefully it helps you out!!


4 ADVANCED Speed Ladder Drills

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!
    -Alex Costa-

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/

Super Bowl Sunday Smoothie

One of the biggest sports events of the year… The Super Bowl.

A day where millions of chicken wings and potato chips will lose their lives… Let’s save some chicken and some temptation by giving our body something that will fill it up a little bit.

Let me introduce to you The Super Bowl Sunday Smoothie. Totally not my recipe, I used some ideas off of Mel’s awesome blog. Check it out here.

The ingredient list is quiet simple:

- 1-2 handfuls of blueberries
- 1 medium size banana 
- 1 big handful of spinach
- About a half cup of Greek yogurt ( I used Vanilla)
- About a half cup of milk ( I used protein nut milk)
- About 1 TBSP of honey
- Some ice to give it a little cold crunch 

From here, it is pretty self explanatory. I put all of these into my blender and blended for about 1 -2 minutes. I love the taste of it, not too sweet and not too bland.

My banana was pretty ripe which can sometimes play a role in how it can taste. So if you are picky about that, pay attention to how the banana looks.

I usually count macros and give my audience a look at about the total of everything but I didn’t get a chance to weigh anything. My smoothies probably around 300 calories or so just cause of the greek yogurt, and milk. You can use a low sugar alternative for the yogurt or almond milk to reduce calories and sugar.

Try this smoothie out, I think you’ll really enjoy it! Plus it is better than greasy wings and potato chips that a lot of us will regret eating tomorrow.

Have an awesome day and enjoy the Super Bowl!!

How to Shovel Snow Properly

There are about 11,000 injuries due to shoveling snow each year. A lot of back pain/injuries from incorrect movement patterns when shoveling are drawn from that number. I want to help by teaching you how to shovel properly so you don’t have to suffer any pain during the winter! .Share this so you can keep your friends and family clear of back pain this winter season!

5 Health Benefits of Eating Avocados

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!

-Alex Costa-

Sources:
https://www.heart.org/-/media/data-import/downloadables/heart-disease-and-stroke-statistics-2018—at-a-glance-ucm_498848.pdf

https://www.foodnetwork.com/healthyeats/recipes/2014/12/5-surprising-health-benefits-of-avocados

3 Footwork Drills For Quarterbacks

3 footwork drills for my QBs🏈
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1️⃣-two in each going frontwards and then going back. This will work on a clean drop back when in the pocket
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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
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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
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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🔥🏈

-Alex Costa-

My 2nd Powerlifting Meet!

My YouTube video of the powerlifting meet.

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!
-Alex Costa-

Getting Food For My Powerlifting Meet

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!

-Alex Costa-