🎉Client Appreciation Week🎉

Posted on by costafitness

🎉Client appreciation week🎉

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I am setting up the very 1st Iron Strength and Conditioning Client Appreciation Week at the gym! Your business and support has meant the world to me so I want to celebrate by giving thanks to you!

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For all active clients, I will have a few things you can check out when you come in this week. Each client will be able to pick out 1 protein bar/snack this week completely free at the sign in area. There will also be a huge discount on all Iron Strength and Conditioning apparel which will be set out for you to view when entering the gym.

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I recently filled up all spots for training but I have a few clients that are leaving to return to college so I am opening a few spots. This is the perfect time to sign up and start working with me! I specialize in working with athletes wanting to increase strength, speed, jumping ability, etc. I can also help you if you are looking to add muscle, lose body fat or lose weight and care about your general health.

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I am truly thankful for all of the support of my clients and anyone who takes the time to read my post and articles, like, share, comment or just show any love at all. I love you all and hope you have a great week! Thank you for helping me turn my dream into a reality 🙏🏼

#ironstrengthandconditioning #gym #fitness #weightloss #bodybuilding #strengthtraining 

#healthylifestyle #healthyliving #healthandwellness #costafitness #fatloss #transformyourbody #transformyourlife #personaltraining #clientappreciation #giveaway #smallbusiness #thankful #fitnesslifestyle #healthy #healthandwellness

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Clark’s 40 Pound Transformation

Posted on by costafitness

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Around the end of the year in 2017, I remember getting a tweet from Clark saying how a shoulder burnout I had posted was no joke haha. He reached out to me again later that month and he had told me how he was using my information from the website. I have stayed in touch with him ever since and man has he been killlllllin it!! He’s down 40 pounds and counting!!! He has changed his lifestyle for the better between the way he eats and the amount of exercise he does. I was so happy to see his progress picture he had posted, and I can’t wait to see what his transformation will look like in a couple more months of hard work.

He has goals set out and everything, which I believe is huge if you want to make a transformation like his. He also post a lot about what he eats and some of his workout information which keeps him accountable to his followers. He is a great dude with an awesome work ethic and I am so glad I was able to help. Here is a testimonial that he had written about the website content:

“The way I think Alex has helped me the most throughout my transformation, is the fact that he recognizes beginners. Most every other page/website I went to to find some info on strength training really just told me what to do, but not how to do it. Alex has TONS of videos posted giving broken down instruction on tons of exercises and stretches that really allow you to understand what you’re doing, and gives you something to go off of when you watch yourself in the mirror during your actual workouts. His recipes are also awesome, and pretty delicious. I haven’t tried too many of them, but really helpful for someone who may just be getting started and doesn’t quite know their way around their food yet. All in all, its great stuff. His website is definitely worth checking out. A lot of my transformation is thanks to his videos and content.”

-Clark-

 

Follow Clark and his weight loss journey on his social media platforms:

Instagram: clark_xr7

Twitter: @Clark_Umpire

 

Thank you for reading this post, I hope this gives you motivation to get started on working towards your goals or to kick it up a notch. If you need anything at all, I am always on the website or my social media platforms so stop by and leave a message or ask a question. I love trying to help people with anything I can especially fitness related! I also offer training if you need a little more accountability and instructions on everything. I do in-person sessions as well as online training so feel free to send me an email at Costafitness1@gmail.com and we can get you taken care of. I hope you are all having a great day and working hard at your goals! Hit me up and let me know what your goals are and how you are tackling them each, I’d love to hear them!

-Alex Costa-

 

Jordan’s Training Review

Posted on by costafitness

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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-