Workout Wednesday

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Workout Wednesday

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Haven’t done a workout wednesday in a while so I thought I would provide you with a solid arm workout to try!

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We are starting with 10 sets of 10 reps with cable tricep extensions and then same with cable curls. I want you to do each set right back to back with no rest. I want you to switch weight each time or have a partner do it for you. After we are tackling our first superset. We have one arm dumbbell preacher curls, use a controlled pace on this and don’t just swing the weight up. You will superset this with single arm overhead dumbbell extensions. On our last set we will do a giant drop set so you will start with the heaviest weight you used which was on your last set then immediately grab the next set of dumbbells down in weight. So if you use a 35lb dumbbell for your last set then drop down to 30lb then 25lb and do one more set of 15lb. Each of those will be 10 reps. Next up is our triset of close grip curls, reverse curls and skull crushers all done with an EZ curl bar. You will finish the workout with 100 reps of band tricep pushdowns and then same for band curls. This will force more blood into the elbow joint and into the muscle for better recover and a solid pump

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If you don’t know how to do any of the exercises, go to Costafitness.org and click on the Vault of Gainz to see how to do the exercises. Give this workout a try and let me know if you made it all the way through!

-Alex Costa-

Paloff Press

Paloff press

This is an exercise I do once in the blue moon but should do more often. This is a great anti-rotation movement to create stability in the core and shoulders. You can switch up difficulty by using different bands or standing closer & further from the rack. There are multiple ways of doing this exercise but I chose this one today.

Tie up a band to a rack, I usually attach mine about even with my mid stomach area. I then grab the band and interlock my fingers. Stand with feet a little further than shoulder width to create a good base and have a slight bend in the knees. Extend your arms out with a soft bend in the elbows so that you make a “V” shape or triangle with your arms. Next you will simply press the band out and bring it back in. Keep the band in a straight line when its moving back and forth. The main reason we are doing this is because of it being an anti-rotation exercise, so our core really has to work and fire up to keep your torso from coming towards the rack. Try 10 reps on each side for 3 sets then work to tougher bands or more volume.

I hope everyone is having a great day!

-Alex Costa-

St. Patrick’s Day Smoothie

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Happy St. Patrick’s Day!! Hope everyone is having a great weekend. I have a St. Patricks Day smoothie for you to try! It’s not like the shamrock shake at McDonald’s but it is definitely healthier haha

All you need is the following:

  • 1 banana
  • ½ cup of blueberries
  • 1-2 handfuls of spinach
  • 2 TBSP of greek yogurt
  • ⅓ cup of granola
  • 8oz of milk (I use almond milk)
  • Ice
  • .

Throw these all in your blender and enjoy! Have a great rest of your weekend!

 

Straight Bar Curl With Slow Eccentric

Straight bar curl with slow eccentric💪🏼

Looking for something new to try in the gym? Try this curl variation! Some call it a cheat curl, some call it a curl with a slow eccentric. All that’s different about it is that you will proceed with a normal curl then go slow on the way down. This is the eccentric portion of the movement. The reason this can be so beneficial is because muscle and tissue damage is happening primarily on the eccentric portion of the lift. This is allowing more time under tension which can lead to more hypertrophy in the exercise!

This was my second bicep exercise today with a few sets in. You can either overload the biceps with a cheat curl and go slow on the way down or keep it pretty controlled the whole way through with lighter weight. Try these next time you hit biceps. Start with 3-4 sets of 8 reps, with about a 4 count on the way down. Let me know what ya think 👍🏼

 

 

Was going to start vlogging more on a daily basis and then I dropped my camera today… Going to try fixing it later so I can keep the better quality videos coming! Much love, have a great day!

-Alex Costa-

Chocolate Almond Butter Avocado Smoothie

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Hello everyone and happy Thursday! I hope everyone is doing well and enjoying their week. I have an article and recipe for all of my avocado lovers out there.

I discovered a few different chocolate avocado smoothie recipes the last couple days and switched some things around to get this delicious smoothie recipe. One thing I will say is don’t knock it till you try it!! This may sound like it could be gross but it is the exact opposite. This is definitely one of my favorite smoothies I have thrown together so far.

This is super simple and easy to make so lets get into what you need.

Ingredients:

  • 8 ounces of chocolate almond milk
  • 1 TBS of organic almond butter
  • 1/2 of an avocado, should be about 60-90 grams
  • 1 banana, 100 grams is what I used
  • 4-5 ice cubes

Throw all ingredients into a blender and mix for about 30-60 seconds.

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Importance of fiber and healthy fats:

Fiber can be a key for weight loss. It doesn’t stop there, it helps your digestive track move smoother and faster to help digest the food you are consuming. When you consume fiber, it can clean your intestines and colon which in turn keeps bacteria away helping to reduce chances of colon cancer.

I found a study by Joanne Slavin that discussed how an increased fiber intake can reduce chances of cardiovascular disease. They state that “adequate fiber intake consistently lowers the risk of CVD and coronary heart disease (CHD), primarily through a reduction in low density lipoprotein (LDL) levels.” So in other words, it lowers your LDL cholesterol which is the bad cholesterol. HDL is the good cholesterol in the blood stream.

Avocados are a stocked house full of health benefits and can be used in so many recipes. They are mainly comprised of healthy fats which are crucial for cells in the body and play a role in brain function. They can reduce inflammation and reduce cravings as well.

I am also a big chocolate fan so if you are like me then you may find yourself making this smoothie quiet a bit. I have the macronutrients listed in the photo above for anyone interested in tracking macros. If you try this out then reach out to me and let me know what you think!

Have a great day!
-Alex Costa-

 

Sources:

https://www.ucsfbenioffchildrens.org/education/why_fiber_is_so_good_for_you/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/#B31-nutrients-05-01417

Checking Your Blood Pressure

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Bojur erybody, hope you are all having a great day! I wanted to make this post because I believe it has some value to offer you and it is something important you should know about. That is your blood pressure.

I took a few minutes this morning to read my blood pressure, I usually try to each month at least 1 time. I was happy to see my reading was 115/81. I have been paying more attention to what I am eating and drinking. I have been trying more smoothies, detox drinks and healthier options from the store like almond butter instead of normal peanut butter and almond milk instead of regular milk. Now don’t get me wrong, if you drink or eat those items, it doesn’t make you unhealthy. However I have been gaining more knowledge in the nutrition field and trying new things out.

Food choices can make a HUGE difference in your everyday lifestyle. I have been learning about different vitamins and minerals that are very helpful for our body to keep functioning properly. Even little changes in food like I stated in the paragraph above can make a big difference.

Anyway, about blood pressure…

Blood pressure is very important as many of us know, if you didn’t know well then now you do. This reading can detect if there is anything going on with the pressure of your blood running through your body. When your blood pressure is a little on the higher side, you may be feeling stressed or mad, maybe even other factors that could be causing it such as diet choices. I have a few family members with high blood pressure so I make sure I keep an eye on mine and do what I can to keep it leveled out. It can usually be hereditary so I try to do my best to keep my eye on it.

I wrote an article when I first started this website called 3 Foods That Will Lower Your Blood Pressure.

That article covers a lot on the topic so if you want to learn more then I would click that link and read away!!

So a main point I am trying to get across today is that it is not always about “looking the part” in the fitness world but “feeling the part” as well. I think too many of us just have a goal of obtaining a hot, good looking body which there’s nothing wrong with. I want one so I go and work on my physique to try changing it for the better each day. However, I want to spread more awareness for overall health and wellness while we are trying to look as if we are in the best shape of our lives each day. They both go hand and hand so why not tackle them together?

With that being said, take a few minutes and read your blood pressure at home. If you do not have a cuff to do so then do it at the doctors office or a local store. Most CVS’s and Kroger’s have a blood pressure reader that are super simple to use.

Your mind and body are one of the most important things in my opinion because that is how you operate. The healthier you are, the clearer your thoughts will be, the more weight you can lose or gain successfully and the more confident you will become.

 

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My blood pressure reading from this morning.

I hope you all take a little time to try this out and see what it can do for your overall health. Have a great Tuesday and thanks for stopping by!

-Alex Costa-

Immune System Boosting Smoothie

Autumn is here

Hello everyone, I hope you are having a great day! I have been doing a lot of research into some foods that I would consider to be “super foods”. one that I came across was ginger root and I was blown away from all of the health benefits!! The health benefits consists of things like:

  • relieving nausea
  • Helps digestion
  • protects your immune system from getting sick
  • stops infections in their tracks
  • has the ability to fight against cancer
  • helps with weight loss

And so much more!!

With that being said, I knew I had to keep reading into this. I found so much and I can’t wait to share it with you but I will save that for a different article coming up very soon! I want to focus on this smoothie recipe that can help protect your immune system, especially with a bad flu virus moving around the United States. I incorporate ginger root into this smoothie recipe above.

It is important that you do all you can to help keep yourself healthy so you have a better chance of avoiding the flu. This involves:

  • Washing your hands A LOT
  • take a vitamin
  • eat healthy
  • keep hydrated
  • use germ sanitizer when you’re out in public
  • cover your mouth if you need to cough
  • exercise
  • Disinfect common house hold items

When it comes to eating healthier, it does not guarantee you from getting sick but it builds a strong immune system to fight off the thousands of viruses we are face to face with everyday.

As you can see, I have the recipe and macros shown in the image at the top of this post. I will explain how to use the ginger root for if you have never used it before.

First, cut off about an inch of the root, maybe a little less. A little goes a long way with this and it can be quite strong when used in a recipe. From there, you will peel the skin off of the root. You can then throw it in the blender.

Throw everything else in the blender and mix it up well. I do about at least a minute to ensure everything is mixed.

From there, it is the best part, enjoy the smoothie!

There are a couple things I would like to point out.

  1. I used a little dash of cinnamon to spice it up a tad. It is optional for you.
  2. The fresh ginger root is STRONG. It was the main thing I tasted in this smoothie so you may want to increase the serving size of fruits you use to even out the taste.

This smoothie is full of antioxidants and vitamins that will aid you in the flu season. I hope you enjoy it!! Please let me know how you like it and if you see any benefits.

Have a great day!!
-Alex Costa-

300 Workout (Workout Wednesday)

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Workout Wednesday

 

This workout is quite challenging so get ready to put your blood, sweat and tears into this one!! okay , maybe not blood but a lot of sweat and tears… More tears than anything.

We have a 300 rep workout. This will consist of 10 total exercises with 30 repetitions at each exercise. You will start on the left which is mainly upper body and do that whole left column. Afterwards, you will move to the right side which is more lower body.

The goal is to go through this whole workout without taking much of a break. If you are a beginner, I would definitely recommend maybe even at least 10 seconds after each exercise to start then slowly get rid of the rest. Judge rest time on what you can handle. This workout is supposed to be challenging and push you but listen to your body and take mini rest periods if needed. This workout will take you anywhere from approximately 10-20 minutes depending on rest periods. If you do not know how to do an exercise, click on the Vault of Gainz to see the exercise library.

Make sure you do some kind of warm up of about 5 minutes prior to starting the 300 workout. I would also recommend a cool down of about 10 minutes to bring the heart rate back down. This could be stretching or a nice and easy jog.

Let me know if you are brave enough to take this one on and tell me how it goes!! Have a great day!

   -Alex Costa-

 

Delicious Smoothie Recipe (Taste Like PB&J)

2 post in 1 day, what?!? haha I put this together and was pretty proud of the design so I wanted to share this recipe with all of you!

This smoothie is pretty simple, the picture below will show you what I used as ingredients and I made a nutrition label for those of you that track macros. If you want a healthier base for the smoothie, you can trade out the normal milk for almond milk or a soy milk. Whatever you would like to try!

This one was delicious and it kinda taste like a PB & J so if you are a fan of peanut butter and jelly sandwiches then you’ll love this!

Also I just wanted to take a second to say hello to all of my new followers! I’ve had a big jump of followers these last couple weeks so I just wanted to say I appreciate each and everyone of you. I hope that you enjoy the content that I bring to the table. I would love to hear any ideas about what you would like me to cover! So if you have any fitness questions then please feel free to ask in the comments below!

 

Have a great day!!

   -Alex Costa-

 

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6 Steps to A Great Idea!

 

Hello everyone, hope you’re having a great Tuesday!

In today’s video I wanted to show you something I do and use a lot when I am trying to come up with a good business idea or any idea really! I think this could be really helpful for you! I hope you like it!!

Tell me what kind of things you do to come up with good ideas and plans in the comments below!

 

-Alex Costa-