⬇️⬛️BLACK FRIDAY⬛️⬇️ . @ironcrate is doing buy 1 Crate, get 1 FREE! Never done this before! . The rest of the retail items in our store will be 50% off! Protein snacks, gym apparel and fitness accessories! Just use the code “BLACKFRIDAY” at checkout! . Please share with a friend to help out my business! I’d love for you to go through and grab an Iron Crate or load up and make your own Crate full of gear and goodies! But if you can’t or it’s just not your fit then no biggie! I still love you and appreciate the support 🙏🏼💚 hope you had a great Thanksgiving!
Welcome back to Costafitness! Watch this video and you can get a very good understanding of what I will be doing to try helping you and all of our viewers. I will be making some changes to the website so don’t be alarmed if you see a few noticeable changes through the next few days and weeks.
Some things you may notice is slightly different content, other authors/ publishers and more focus on things that we currently need.
This seems like a good time to get back on here and try spreading more positivity, smiles and knowledge. You can expect a good laugh from time to time, content that will be valuable and a true understanding for fitness so we can keep making progress while we face world problems as a team. Let’s tackle this together and let me help you!
Let’s make a difference and listen to what we need to do to conquer this virus. You can help a lot of others out there by sharing this content published on Costafitness.org and telling your friends and family about it! Also sharing it on social media. Keep checking in daily for workouts and more content that is sure to help you in someway, shape or form. Also please reach out if you have any questions or ideas for content you would like me to cover!
You may have noticed my competition countdown on the homepage of my website, if not let me explain…
I was super excited to see a local gym and buddy of mine throw a powerlifting meet for his gym. I love competing and having a date on the calendar to get ready for. I also enjoy supporting local fitness businesses and other gyms.
I have decided to compete in a push / pull powerlifting meet on June 1st. I have been prepping for about 2 weeks already. A push / pull meet is a powerlifting meet where only the bench press and deadlift will be performed. The best lifter in each weight class will be the winner, most meets have an overall best lifter which is the strongest pound for pound lifter. I am sitting around 151-153lbs so I am going to try making the 148lb weight class for meet day.
I will be breaking down strength content pretty heavily this month. Especially for the deadlift and bench because of the meet.
I am super excited to compete! If you are in the area, check out the meet! You can find more info on Alpha’s gym page.
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!
This was from Wednesday, my last lift / taper day before the meet. Weights felt smooth, getting excited for meet day!
Less than 24 hours till meet day, I am getting excited and nervous. When you have anxiety about a competition like this, it can make things a little more challenging. You may lose your appetite, have negative thoughts come to mind, or even start to doubt why you signed up in the first place. I am here to tell you that the ONLY thing or person standing in your way is the person in the mirror. I started having all of these thoughts last night and even this morning. Then I remembered how much work I have put in through the last 11 weeks leading up to this. I remember all of the anxiety attacks, panic attacks and every single bump in the road I went through. These aren’t anything negative, these were mini battles where you had to dig deep to beat them. These were learning experiences. We work too hard not to enjoy moments like this. It’s time to compete. Tomorrow it’s me against me, I am looking to get a higher total than last time. I am looking to prove to myself that I won’t let anxiety beat me, instead I will beat anxiety and make it my bit**!
IT’S MEET WEEK BABY, LET’S GO!
I will not fall victim to anxiety, I have taken so much sh*t from it over the years and I’ve had enough. I challenge you to be the one that beats down anxiety with me. We will not be a statistic that lets mental illness win, WE will take the challenge and beat anxiety down.
If you are struggling with anxiety, depression, panic attacks, or any mental illness then lets stand up and take action. Let us be the ones that take control. If you need help then by all means get a friend or family member to help! Or even contact me!! I am on your side always and we will all get through this together. I love you all and I appreciate all of the support, its time to go have fun tomorrow.
I’m so pumped to start posting more so you guys can learn and follow along with me! I am doing a powerlifting meet in a few weeks and want to start making videos on the process. I want to start posting more videos in general. In this video, I also finally speak about my anxiety and other battles I have been going through. Thanks for watching, keep coming back for more videos!
I am so excited to share more info as this unfolds! I will be hosting my own Speed Academy. It will be multiple days and will be limited spots so that the athletes get the absolute best coaching and critiquing possible!
If you are trying to get faster and become one of the fastest, most dominate athletes on your team then I would 100% keep an eye out for this!!
This is designed to teach proper mechanics to increase speed efficiency and decrease the chances of injury due to incorrect sprint technique. I will also be doing some of my favorite speed drills to increase top speed as well!
The event will be held locally around Newark, if you have any questions feel free to send me an email and I will respond as quickly as possible! I’ll be dropping more details later today!
I will be owning my own private gym!! You guys have no idea how excited I am to share this with you! This has been a goal of mine since I started lifting weights back in high school. It’s not a gym where you can buy a membership but down the road I plan on expanding the gym by buying a bigger place and then having memberships available but for now this will work perfectly fine!
I will have the indoor section where the strength equipment will be set up at. I have a garage door that opens to the back outside, this will be a spot where I will have a basketball hoop set up, tires, an outdoor rig with a pull up and dip bar as well as a squat rack to do squats outside on nice days. There will be room for sprints, sled work, speed / agility work and so on. There is quiet a bit of outside space actually. I also have access to a spot right next to my location to hold bigger groups for speed & agility sessions. I can also time 40s, 60s and perform other combine drills there.
I first started working on the room back in December and thought this would take a year to do. Only four and a half months later, it’s on the home stretch!
Next is to hang drywall, paint, finish hanging new lights, get the mirrors in and then put together all the equipment!!
This was originally something I was going to keep a secret until it was completely done but I want to show you guys day to day progress. I want to share my passion and excitement with all of you as well!
Big thanks to my Dad for helping me get in here. I also want to thank Taylor, Nick, Mike, Aj, Wes and Dominick for helping me out when I have needed it. I will be posting a lot more picture of the progress and start showing you guys before and after pictures as I keep getting more done! I also want to take a moment and thank Cory for all of the help and guidance you have offered to me! I appreciate you more than you know G.
Thank you for taking the time to read this long post. I appreciate you all especially everyone who has reached out to me to show support. Much love to everyone! Have a great day and enjoy the week!
HUGE NEWS!! After working on getting a chance to write for a bigger audience, I have finally got my first article published on STACK.com👌🏼
This was something I set out to do about a year or 2 ago. I always wanted to write for a big website or a magazine. I am very happy to say that I can finally cross that goal off my list!! Thank you for stopping by to check it out if you can! Much love, and more to come! I’m posting the link in my bio, go check it out and let me know what you think🙏🏼 also I want to thank @taylorgallant_ for helping me with the content! She helped record the videos and take pictures!
This is first of many, I am looking forward to getting more content out to them and others. My next big thing is to get a magazine publication!