Last Workout Before The Meet!

Click here for the video!

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 am using this photo from http://mental-solutions.blogspot.com/2013/11/mental-health-hotline.html

Have an awesome Friday!
-Alex Costa-

I’m Trying Contrast Showers For Recovery

Click here to watch the video!

In this video, I am trying out a recovery method called contrast showering. It is using hot water and cold water to manipulate recovery time. It is also full of other health benefits but check out this video from tigerfitness https://www.youtube.com/watch?v=R4rmr90mvzc and juggernaut training systems – https://www.youtube.com/user/CWSmith52 for more info on this topic. I don’t know as much on them yet because I just started to try them out but I will cover another video in the future and cover all of the benefits the contrast shower offeres!

Meet day is less than 48 hours away!!

Have a great day!
-Alex Costa-

How To Make Healthy Stir Fry

Im am bringing you a recipe from the kitchen today! Stir fry is a popular food option but it can be made with high sodium levels and not be as healthy. I am showing you a recipe from scratch you can do at home within 20-30 minutes!

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The thing I really enjoy about stir fry is that you can personalize it to your favorite foods, at least to an extent if you’re trying to be healthy. 

You can do things such as add pasta noodles, rice, beans, etc for carbs. You can do this with thinks such as chicken, shrimp, beef, steak, turkey and more for a protein source. You can also add a nice variety of veggies for more micronutrients. It can be changed around to a different taste each time if wanted.

A few main Saftey points when preparing this meal:

  • Be careful cutting chicken, if you are a younger viewer then have a parent or guardian help you.
  • Wash your hands very throughly after dealing with raw products such as chicken.
  • Make sure you cook the chicken all the way to make sure any and all bacteria is out of the product.

I hope you enjoy this post and enjoy the video! Let me know how yours turns out! Post it on Instagram and tag me @costalottamoney1 or @ironstrengthandconditioning 

Have a great Monday!
-Alex Costa-

Strength Topic Q&A

I took some questions I got about strengtha dn put them into a Q&A video so you can learn from them! We talk about bench, vertical jumps and more! Hope you like the video and hopefully it helps you out!!


Zombie Survival Workout

HAPPY HALLOWEEN EVERYONE! So very sorry I haven’t posted in such a long time, I got so busy opening my gym, training and coaching. I want to try posting more because I have sooooo very much I want to share and teach you guys! I hope you enjoy this workout I made today. Something that should really give ya a challenge and make you work! Let me know how you do, time yourself each set and try to beat the previous times!

Have a great day and great Halloween!

-Alex Costa-

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Speed Academy COMING SOON

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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!

Much love to everyone and have an awesome day!

 

-Alex Costa-

My Own Gym!!

🔵🔵HUGE ANNOUNCEMENT🔵🔵

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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!

 

-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-

My First Big Publication

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GO SHARE THE ARTICLE ON STACK.COM

Here is the link:

 MY ARTICLE

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!

I love you guys, thank you for the support!

-Alex Costa-

Easy Guacamole Recipe

This isn’t any chipotle guac but it still taste great👌🏼 Plus it is super easy to make. All you need is an avocado, lime juice, salt, pepper and some onion.
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1. First you need to mash up the avocado with a fork. Mash it until it becomes a smooth texture.

2. Now we will chop up onions and throw them in. If you do not like onion, then you can add in something else! Make it unique and use ingredients you would prefer.

3. From here, I add in the lime juice, pepper and a little salt to help with flavoring. Then continue mixing it up and mashing with the fork.

After you are done, take a chip and try it out! You could even put this with a quesadilla or whatever you’d like. It took me about 5 minutes total to do all this. I always put a little less of the ingredients into the mashed up avocado because you can always add more if it is too plain. If you throw too much in it could be too strong. One of the best things about making guac is that you can make it your own by adding whatever you like. Mine was a little more of a healthy option so if you are trying to keep the eating clean but also taste good then try mine out! Hope everyone is having a great week!

-Alex Costa-