Birthday Cake Protein Shake Recipe

Birthday Cake Protein Shake Recipe 😋

This shake was super simple and tasted great! Here’s the ingredients:

🔹8 ounce of milk

🔹1 frozen banana 

🔹1/4 cup whole oats

🔹1 scoop of vanilla protein 

🔹1 TSP of vanilla extract 

🔹1 TSP of sprinkles 

Throw the ingredients in a blender and I topped mine with some whipped cream and sprinkles on top! Boom 💥

Healthy Trail Mix Recipe

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This is super easy and fast to put together! Here’s all you need! You can use as much as desired for any of these but I try to even it out!

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💪Almonds 

💪Walnuts

💪String Cheese

💪Cranberries 

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I like to use one of the containers that my almonds came in to put all my ingredients in then just shake up and take on the go!

I put the almonds and walnuts in then just used kitchen scissors to cut the string cheese into smaller pieces then threw my cranberries in! BOOM 💥 You’re done already! This can fuel you up through the day and is great to take on the go if you’re in a hurry. 

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🏈Great snack for my football guys in two-a-days. It’s packed with protein, healthy fats for healthier hearts, joints and brain. Then also has calcium with the string cheese for stronger bones. The cranberries are great for blood flow which help with a lot of things but PLEASE watch if you are on any medications like BLOOD THINNERS, STATINS, ETC. please check with the doctor before if you are unsure. Also check for food allergies before eating.

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If you can eat this then I’m sure you will love it! Sweet and salty will really help satisfy your cravings if you want this as a weight loss snack, just use smaller portions. If you want to add some weight, add more ingredients especially the nuts due to the higher caloric count in almonds and walnuts. 

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Enjoy and let me know what you think!

-Alex Costa-

CHEST TRAINING TIP (FLYS W/ TWIST)

As you come to the top of the fly, try rotating the dumbbells towards you for a better contraction! I love throwing this variation in!

Try hitting these on incline fly, 3-4 sets of 12 reps! If you experience any shoulder pain or discomfort, stop the movement.

10 MINUTE ABS

🔥10 MINUTE ABS🔥

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Warm up first – jumping jacks 3 x 30 seconds. Mountain climbers 3 x 30 seconds.

Set a timer for 10 minutes and get as many rounds as possible in! ⏱ 

🔸Full Body Pillow Pass

-10 reps 

🔸Alternating Cross Body Toe Touch 

-10 each side

🔸Russian Twist (elbows touch) 

-20 touches each side

🔸 Globetrotters 

-20 passes each side

📺 if you had to leave a show on in the background, what tv show would it be?? I’ve been leaving on Shark Tank 🦈 if I would have unmuted this all you would have heard was “we’ll do $100k for 10% equity” 😂

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#ironstrengthandconditioning #gym #abworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #10minuteworkout #10minuteabs #athomeabs #athomeabworkout #athomeworkouts #sharktank

ARM WORKOUT!

NEW WORKOUT💥ARMS

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Warm up first – at least 10 minutes of slow steady cardio or pre activation work

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Cable curls 

🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.

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Cable tricep extensions 

🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.

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Giant Set (6 – 8rounds)

🔹Preacher Curls (wide grip) – 15

🔹Overhead Dumbbell Tricep Extensions- 15

🔹 Preacher Curls (hammer grip) – 15

🔹Rope Extensions – 15

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Reverse Curls 

🔹2 x 50

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Bench Dips

🔹2 x 50

Be ready for one of the craziest arm pumps you’ll ever have 💪

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

#healthylifestyle #healthyliving #healthandwellness  #tonedarms #strongerarms #workout #armworkout #armpump #curls

🎉Client Appreciation Week🎉

🎉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

4 Tips to Starting and Keeping Your Weight Loss Resolution

So here we are. We made it out of 2020, and you’ve made a new year resolution to get healthy and shed that extra weight. You’re extremely motivated and excited. You go sign up for a gym membership that you’ve now committed yourself to for the next year. You rush to your local sporting goods store and invest in half of a wardrobe worth of workout gear, and of course, don’t forget the new shoes. You’re getting ready to demolish your pantry, clear out your fridge, and head to the grocery store to get your new spread of healthy food options. This is where I want to stop you, and hopefully, you haven’t gotten to this point yet. Honestly, I would prefer it if I’ve got you before you even pick up that gym membership. 

Now, before I go into this any further I would like to tell you a little bit about myself. My name is Clark, and I have lost nearly 100lbs in the last three years, and I’m continuing to lose more. This will be the first article I have ever written, but about this 100th time I’ve given this advice. I must preface by saying I am not a medical professional, certified trainer, or registered dietician. I am not here to give you professional advice. I am just an everyday average guy, who let myself get insanely out of shape, who’s somehow managed to lose a lot of weight, keep it off and continue to lose, and learn a lot over the past 3 years. 

I am not here to offer a workout plan, debunk any “fad diets”, or sell you the magic supplement that’s going to do all of the work for you. (Unfortunately, that doesn’t exist… yet) I am going to give you my own personal do’s and don’ts of beginning a weight loss journey and more importantly, a healthier life in general. So here we go, here are my top 4 tips on starting, and more importantly, sticking to, a weight loss journey.

Tip 1: See it for what it is 

As corny as it may sound: Accept that this is a lifestyle change and not a diet that you’re going to start and one day end. If you are simply looking to lose that pesky 10lbs for your friend’s wedding, or drop a pant size, then of course a short term diet could be your ticket, but we are talking about serious weight loss here. You are going to want to have a serious mental intervention with yourself, and understand that your primary goal is not to lose weight, it’s to become healthier and feel better about yourself, and in order to do that, you must change the way you live, it’s all or nothing here.
 

Tip 2: Make it unique to you 

Find what works for you, and don’t be afraid to experiment: I am not here to push the way I diet on you, or tell you that any one is better than the other. Quite frankly I have tried multiple different diet’s and eating patterns over the last few years, and no one in particular worked best for me. I tend to bounce around a few different one’s depending on how they fit into my constantly changing day to day work schedule. So what do I recommend? Do some research! Read about different plans online, request an appointment with a dietitian, or even look into meal prep services that check into your goals, and ship the meals strait to you. The same goes for workout plans. Check around at your local gym’s, most gym’s offer one day passes, don’t be afraid to try out a few. At this point for me, I’ve worked out at nearly every gym in my hometown. You can also look into home gym/workout options, or even consult with a personal trainer near you. All of the things I have listed above require time, money, and sacrifice. So before doing any of these things, I recommend you read step 3 first.

Tip 3: Don’t be in a hurry

Run the Marathon, not the sprint: This is not a race, it never will be. In my years of doing this I’ve realized very quickly that overwhelming yourself with high expectations and harsh deadlines can put a dagger in your progress quicker than anything else. If you take away anything from this article I want it to be this: START SLOW. Doing anything cold turkey is one of the most difficult pressure’s you could put on yourself. Although it does happen in diet, quitting nicotine, alcohol, or other vices, typically those who succeed were presented with a fairly significant health scare in some way or another that put them in that position. Given that you’re reading this article right now I’m going to say it’s safe to assume you haven’t had devastating news from a doctor that has you ready to change everything right now, and that’s okay! For the rest of us a slow process of elimination will work just as good. Your goal is to make this as easy on yourself as you possibly can, because we are shooting for the long term here. This is a process that will hopefully last for the remainder of your life, there is no sense in rushing it. I did not lose all of my weight by only eating lean meats and veggies while weighing out all of my meals. It took me 3 years to get to that point. I lost my first 20lbs by deciding to walk every day and cook more of my food instead of living in the drive thru. For some, obtaining noticeable weight loss may not take that long, for some it may take longer, at the end of the day this is YOUR work, and nobody else’s. My most reliable piece of weight loss advice is to start by taking a 15 minute walk every day, that may not provide the instant gratification that 90 minute workouts coupled with a restrictive diet will, but you have to remember that you are setting yourself up for the long term. Creating a habit first, is much more important than 6 weeks of great results that ultimately end in a crash and burn scenario. There are no secrets here. We all know that eating less and exorcising more will help us lose weight, but if it was that easy we would all do it right now, wouldn’t we? Trust me on this, take your time. Start with a walk, and then when you’re walking every, day maybe go ahead and cut out something from your every day diet. For nearly every person I have met so far, that one thing they first cut out was soda. For me, having never been a big soda drinker, it was Arizona Tea and Sour Patch Kids. Regardless, of what it is, just pick one to start. Don’t feel the need to do everything at once. As time goes on, find more exorcises, build that routine, cut some more things out every week or two, no matter what you do, pace yourself. 

Tip 4: Consistency

Consistency; Through all of the articles, all of the videos, all of the books I have explored through all of the varying opinions and advice all across the fitness industry, the one constant is consistency. Now when I say consistency I’m not referring to sticking to a consistent routine and never shying away from it. That is a completely unreasonable ask. What I mean is that when you fall short of your plan. When you slip up on your diet, when you miss a workout, you forget to walk, or your friend’s decided on a place to eat and you didn’t want to be the only one sitting there without a plate, or failed to meet a short term weight goal: don’t get discouraged! I have yet to meet a single person out of the hundreds of people I’ve talked to throughout the industry who haven’t fallen short of their goals at least a few times. The difference between those who are, and aren’t successful is simple: those who succeed are those who get back to the process after failure. As a compulsive binge/emotional eater I still to this day will slip up and eat my way through an entire large pizza and an order of taco’s within an hour and then spend the rest of the night asking myself “what have I done?” but the most important part of making those occurrences fewer and fewer is getting right back to work the next day. I wake up, avoid the scale, head strait to the gym and give myself a workout to be proud of. Staying consistent is the key factor in making this a long term, enjoyable journey that has potential to bring you many friend’s and great memories along the way.  

In conclusion

When it come’s to diet and exorcise, there is a plethora of recourses out there, go find them! Your journey is unique to you and I am not here to push my ways onto anyone. My goal is to give you a few bits of my favorite advice, a bit of understanding, and hopefully relieve some of the stress that come’s with beginning this process. I also would like to add that this may not all apply to you, and that’s absolutely okay as well, there is an abundance of ways to go about this and this is just one of many that I wanted to throw out there.
I would like to thank you for reading this, and wish you the best of luck on your journey! Feel free to explore this awesome website for an abundance of information fitness and training.

-Clark Morgan-


This article was a piece created by a great friend of mine, Clark Morgan. He has had amazing success with his weight loss journey and is now contributing an exceptional piece of content to help you with yours!

Elevated Lunges for Strength, Speed & Size

This is an exercise that will really help with:

⭐️ Growing and strengthening the glutes 🍑

⭐️ Increasing squat & deadlift 🏋️‍♂️🏋️

⭐️ Jumping higher 🐰

⭐️ Increasing sprinting speed 🏃‍♀️🏃

⭐️ Getting more flexible in the hips 🧘‍♂️🧘


Elevated lunges have recently became one of my favorite leg exercises for creating more strength, size and explosive power for my athletes.

Here are a couple details to pay attention to when doing this exercise:

👉Set up an elevated surface of about 4-8 inches. I typically use a couple weight plates to start off.

👉I would start without weight to really get the flexibility down and then you can start adding in weight to increase the intensity.


I like to program these after the main movement on lower body day. Depending on the client and goal, I will program 3-5 sets of 4-10 reps each leg.

For a better physique I would do 4-5 x 10 🍑 .

For strength and most athletic goals I would typically prescribe 3-4 x 5 each leg with heavier weights (only after you get used to the movement, because of the excessive stretch). 🏋️🏋️‍♂️


Tag your gym amigos and get to work 💪

#ironstrengthandconditioning #gym #legday #legworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #glutetraining #gluteworkouts #increasevertical #increasespeed #lunges

Have a great day!

-Alex Costa-

5 Secrets To Unlock Bigger Arms

Me and my homeboy

There’s something about that feeling you get when you throw a shirt on and the sleeves fit snug around the arms. It’s a shot of confidence and really makes you wonder how that girl you like in class didn’t notice. On a real note, it can motivate you to want to stay in the gym which is a big key to any good looking phyisque. Today we are going over 5 secrets to unlock bigger arms!

Anytime I have noticed the biggest change in my body, especially the arms are when I am following these tips. This is just like anything else, if you don’t take it seriously and put the time and effort in then you won’t see results. Make a commitment to yourself today and start off by following these secrets I am sharing with you. If you follow these, you will be filling that shirt sleeve out in no time!

So whats the secret? Well I will start by listing them and then explaining. Stay around until the end of this article and you will get 2 workouts that will help take care of one big step.

  • Increase the frequency of arm training (Duhh, I know)
  • Increase weight
  • Increase calories
  • More triceps (it’s 2/3 the arm) 
  • Try taking creatine (check with a doctor 1st)

Increase the frequency of arm training

The first key thing to start off with is to train your arms more frequently each week. It may sound like a no brainer, but this is commonly overlooked and thought to be too much work for one area. A lot of people might only train their arms once a week compared to 2 to 3 or even 4 times a week. The thing about this is if you want bigger arms, you need to start training them more frequently. It WILL be a game changer, trust me.

Increase weight

Light weight curls is not going to get the job done, you have to start increasing weight and increasing weight overtime as well. One of my favorite movements is to do a cheat curl and really get the weight up but control it with a slow negative on the decent of the movement. This can really work on overloading the muscle and making it work at a higher level to force growth.

Increase calories

A key point in getting bigger muscles will always include consuming more calories. It is extremely hard to see a noticeable difference if you are maintaining the same caloric intake or even a lower caloric intake than your maintenance level would be. Find your maintenance calories and start adding 300 to 400 cal a day until you find an optimal range of calories to help increase weight at a steady pace.

More triceps (it’s 2/3 the arm) 

This is the part a lot of people forget about and neglect… Triceps. It’s not all about the biceps. They can’t be getting all the love. You have to spread some love to those triceps and make sure you’re working them just as much, if not even more in my opinion. The reason is because the triceps will take up 2/3 of the arm space compared to the biceps. So in turn, if you get bigger triceps, the arms will appear bigger!

Try taking creatine 

A good tool to use for getting bigger muscles and to increase strength is a supplement called creatine. Creatine works by creating extra ATP at the cellular level. This will increase the amount of reps that you can perform with a heavier weight, which will increase the strength and in turn increase muscle size. But another part that creatine helps with is holding water in the muscle to make the muscles appear slightly bigger. I recommend creatine monohydrate, but again please check with your doctor first to make sure this is a good option for you.


Don’t forget recovery!

With picking up the intensity, frequency and the soreness you’ll witness better looking arms. However if you want to get the very most out of the training and decrease the soreness to be able to continually increase and overload that muscle, you will need to take care of your recovery. Increased protein can help as well as adding in aminos and creatine into your supplement plan.

I have a subscription company called Iron Crate. We help take care of this problem by sending you some of the highest quality products on the market to help with recovery. It is also a great way to get a great deal on supplements and healthy protein packed snacks to try. I get one every month to act as a reward! It is like a monthly Christmas for the fitness lovers! You can check out my website for Iron Crate by clicking the button below. I appreciate any and all support!

Here are some of the previous Crates we have sent out recently. Oh and yea, we definitely added the cobwebs in the Iron Crates for Halloween we sent out to our customers and we sent stockings for Christmas. Wait till you see some of the new things coming! We like to keep it unique here to say the least.

Now that I got a shamless plug in, I really hope you can use this article to help get the arms you are looking for! If you use all 5 tips and keep up on your recovery, there’s no doubt you’ll be more than happy with the results you will receive.


As promised, I want to give you 2 solid workouts to help get you started. This uses some of the tips we just learned. Have fun! You can go to the Vault of Gainz page to see how to do all exercises listed!

Workout #1

A1) Barbell cheat curls – 5 x 8

A2) Tricep cable push downs – 5 x 15


B1) Close grip bench – 5 x 8

B2) Hammer curls – 5 x 15 


Triset – 6 x 15 each 

C1) bench dips 

C2) cable curls 

C3) band tricep pushdowns 


Workout #2

Barbell cheat curls 

12, 10, 8, 6 then drop weight and go back to 12 reps— dropset immediately after the 6 reps. That will be a set of 12. So as soon as you finish the last heavy set of 6 reps, take of about 30-50% of the weight and do that new weight for 12 reps.


Triset- 5 sets here 

-Close stance push ups – till failure 

-Over head dumbbell tricep extensions – 12-15

-Band tricep push downs – 20 reps 


Triset – 5 sets here (try to grab one set of dumbbells and go through all of these here without setting the weights down)

-Dumbbell twist curls – 10-15

-Dumbbell reverse curls – 10-15

-Dumbbell hammer curls – 10-15


Thank you again for checking out this article! It would mean the world if you could share this out to your friends! Sending you all love and positive vibes. Here’s to a happy, healthy and successful 2021!

-Alex Costa-

How To Make A Decline Bench – (GYM HACK)

GYM HACK💥

Want to target that lower chest? A decline angle is a great way to start. However you may be in the gym and the decline bench is taken, but need to get going. Take some bumber plates if available and set up a mini stack. I would not do more than 3-5 plates depending on how it is set up. Place them under the lower half of the bench to set up a decline angle.

This is also a great technique for if you have a flat bench at home and want to switch it up. The couple things you need to watch and check are safety factors. Make sure the bench is stable. I typically test this by pushing the bench at that end and sit on it and perform the movement WITHOUT weight first to ensure it will not slide. If you have rubber gym flooring and rubber bumber plates, you should be good. PLEASE use caution when doing this. I would try to get a spotter to help by spotting the weight and have the spotter also keep an eye on the bench to make sure it doesn’t slide.

Share with a friend and get to work! 

-Alex Costa-

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