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

Become More Explosive With This!

💥BECOME MORE EXPLOSIVE🧨 

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This circuit is designed to help create more explosive power by accelerating the triple extension phase

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This means this circuit will help you with sprint power, jumping, becoming more explosive in your squats and deadlifts,etc.

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💥Hang cleans with a pause – 3 reps 

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💥Sled power pushes – 4 reps (2 each leg)

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💥Hurdle jump with a pause – 3 jumps

I like to do 2-4 working sets of this on extra days with @masonliberti in this current training phase. 

Tag a teammate and hit the gym 👊

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#ironstrengthandconditioning #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #footballtraining #speed #increaseverticaljump #jumphigher #explosivetraining #explosiveworkout #athleteworkout #hangclean #plyometrics #plyometricstraining

Get FASTER At Home With This 1 Drill

GET FASTER 🏃💨

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Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday

1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface

2️⃣go down to one knee and take the other foot to the top of the stair

3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there

4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg. 

⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.

🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!

Tag one of your homies that needs this exercise to beat you in a race 🏃‍♀️🏃

#ironstrengthandconditioning #costafitness #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #sprinttechnique #runningtechnique #getfaster #runfaster #hipflexor

How Do I Increase My Vertical Jump?

Siri, help us out!

Today I want to give you a few main tips to implement immediately to start seeing more progress on your vertical jump. Scroll down, watch these videos and read the short excerpts on what you can start throwing in!





“Hey Siri, how do I increase my vertical jump?”

When it comes to increasing your vertical jump, it can get tricky and need very personalized programming depending on the individual, goals, sports, previous injuries, muscle imbalances, etc. 

When I have athletes come in for vertical jump training, just like speed training, I will test them and run assessments on a variety of things. In order to see the most results, I base MOST (but not all) programs around a few main things. 

They would be:

🏋️Strength training (heavy)

🧘‍♂️ Warm up and pre activation

🐰 Plyometrics 

I will spend time going over many more things depending on the individual but these are some main key starting points you can implement immediately to start seeing better results!

 #ironstrengthandconditioning #costafitness #fitness #strengthtraining #jumptraining #increaseyourvertical #verticaljumptraining #vertical #verticaljumpworkout #basketballtraining #longjump #highjump #footballtraining #jumphigher #strengthtraining #dynamicwarmup 

-Alex Costa-

🎉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

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-