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

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!

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-

4 of My Best Shoulder Workouts EVER WRITTEN

There is something about a good balanced and toned shoulder ratio that can really make your physique look next level. As a personal trainer, I have written thousands of workouts over the years but here are 4 of my BEST shoulder workouts I have ever written. These are not easy so if you have the will power to push through each workout, you will reap the benefits of having a complete looking arm physique.

Shoulder warm up for before your workout

Exercise library : Vault of Gainz

5 minutes on the bike or treadmill
Shoulder swings
Shoulder pass throughs with band
Band pull aparts 15 reps

Workout #1

Dumbbell shoulder press – 12, 10, 8, 6

Triset- 5 sets of 15 each (don’t set the dumbbells down until one whole set is complete)
-Front raises
-Side raises
-Bent over rear delt flys

Superset – 5 sets
-Dumbbell shrugs – 20 reps
-Band face pulls – 20 reps

Finisher – 1 set of 100 reps
-Side raises with a band (as little rest as possible)


Workout #2

Superset – 4 sets
-Barbell shrugs – 15 reps
-Machine shoulder press – 20 reps

Giant set – 6 sets (keep rest pretty short here and weight a little lighter. Get a drink of water and try to get right back to the weights.)
-Band upright rows – 15 reps
-Band face pulls – 15 reps
-Dumbbell Arnold press – 12 reps
-Side raises – 12 reps


Workout #3

Shoulder Shredder – You will go back and forth between jump rope and a dumbbell shoulder press.

-Jump rope – 30 seconds
-Dumbbell shoulder press – 15 reps
*Repeat for 10 minutes straight without rest if you can*

If you can still move your arms, that’s okay wait until the next part.

Superset – 4 sets
Dumbbell side raises – 10 reps with a 3 count on the way down each rep
Dumbbell front raises – 10 reps with a 3 count on the way down each rep

RUN THE RACK – Shoulder press
-Start with the heaviest set of dumbbells you can handle and get at least 5 reps. From there, you will drop down and go 5-10 pounds lighter until failure. Then repeat until you make it through 4 total sets.

Example set: If I start with 45lb dumbbells, I will do my 5 reps then rack them. After I rack the weight, I will move down to 40s and do my shoulder press till failure then rack them. Then go to 35s and repeat then one more set with the 30s.


Workout # 4

Back for more? You know I’ll take care of ya, saved the hardest workout for the last!

Barbell shoulder press (in front to behind complex) 5 x 8 & 8
-Go 8 reps in front of head
-Go straight into 8 reps behind the head
*I recommend starting light with weight here and maybe have a spotter as you go any heavier*

Superset – 4 sets
-Dumbbell side raises – 10 reps a little heavier here
-Band side raises – 20 reps

Superset – 4 sets
-Dumbbell front raises – 10 reps a little heavier here
-Band front raises – 20 reps

Superset – 4 sets
-Barbell shrugs – 10 reps a little heavier here
-Dumbbell shrugs – 20 reps
-Cable shrugs – 30 reps

Finisher – 5 x 10 on dumbbell shoulder press or machine shoulder press.
*Keep weight a little lighter here and rest short*


There you have it. These are 4 workouts that will leave your shoulders looking shredded and toned up. Have fun in the gym and let me know what you think on these! Some of these are hard and you will really have to dig deep to complete the workout so push yourself and bring a friend to workout with!

An important note to make is that this will really break down the muscle and leave you sore so it is crucial to keep recovery game strong. Iron Crate supplies you with the top brands and most trustworthy products to keep you feeling your best! You can also get great deals on different protein snacks, samples and other awesome things like shaker bottles and gym gear on the website Ironcrate.co today!

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-

Follow the website and blog to make sure you don’t miss out on any content coming!⬇️

My Mental Health Story

Anxiety in a picture

My name is Alex Costa and I have anxiety and go through panic attacks. I am more than anxiety and panic, I am a hard worker. I’m loving, confident, and thankful. 

Back when I was a sophomore in high school, I broke my femur in football. That year I also went through my 1st big heartbreak. I almost lost my father and on top of that, we had a couple of deaths in the family that were recent. Talk about life throwing you a curveball.

I remember sitting in class and getting dizzy. I felt more of an off-balanced feeling. I would be sitting in class and get really hot out of nowhere so I would always start wearing shorts even on the coldest of days. I wore shorts and was freezing cold going to school but I knew if I would go through this feeling, I would always get really hot and start sweating. So at least I wouldn’t be sweating during class.

Senior Year

I remember getting so scared. I thought I had things wrong with my head and started googling things which only made it worse. I would go to school and be worried about if I’d have these feelings come up again. It even got to the point that I was being more careful about playing football. I thought if I had hit my head, it would get worse. It affected my junior year slightly and my senior year heavily to where I was always concerned about what would happen if I took a hit to my head. There was no way I could play the game feeling like this. You can’t play football and play scared, it just doesn’t work. Football was my life and as my senior year came to an end, it felt like I watched my dream slip away right in front of me. At the same time, I had a relief feeling because I didn’t like my coach my senior year, he ruined football for me so I was also excited to be done. 

It wasn’t until my senior year I talked to the girl I was dating and completely opened up. I left nothing on the table and she mentioned something about anxiety. I had heard of the term before and never thought much of it till that moment. Her mother was a psychologist so we talked to her and she explained more about it to me. As I found myself opening up about this and finally getting a name for what was wrong with me, it was such a huge relief. It felt like a weight being lifted off my shoulders. 

From that day on, I started to make small progress. 

Fast forward a couple of years after I graduated high school and tried college. Notice how I put “tried”. It was not for me. I had anxiety in class and sometimes felt like I had to leave early. My heart would be racing, I would be sweating and have that dizzy feeling at times. It was impossible for me to focus with that. Oh yea, did I mention I was diagnosed with ADD when I was younger? So trying to focus on tasks for school was never my strong suit. I failed out after my 1st year which I never really talk a lot about. So this is me being open with it. It just wasn’t for me, I was distracted because I was talking to a girl I liked, I was going through anxiety, I didn’t know what I wanted to major in and its year one in college so I was always hanging out with friends. As I received my letter saying I was kicked out, I felt like a complete bum. I would wake up early, go workout, come home and nap till 12. My life felt like a joke. Finally I dedicated myself to a career path after speaking with a mentor of mine. I never looked back and was fully locked in.

Lets fast forward again, maybe a year or 2 later. One day I was at the gym. It was before I was about to leave for DC to see my sister. I was sitting on the bench and started feeling my heart skip beats and felt very off. I had felt this before but for 1 split second. This was happening and wasn’t stopping. I instantly jumped up and was in a panic. I ran to the front desk to inform them about this, they were about to call the ambulance and I told them to wait. “Let me go outside and get some fresh air” I said. I calmed down and now was worried about my heart health. Woo, another thing to add to my anxiety. It happened a year after that again and it was one of the scariest days of my life. I remember laying on the ground outside of my gym at 5am and looking up at the sky thinking that was it. You really do see your life flash before your eyes in those moments. I wasn’t ready to go yet, I was like 21, I had so much to do still. 

I scheduled an appointment with the doctors and went to a cardiologist to do an ultrasound, EKG, and blood work. Everything came back okay and again, a huge relief but not satisfied because I didn’t know what the hell was going on with me. Was I broken? Was there something the doctors missed? 

Well, for your reading pleasure, let’s fast forward one more time, shall we? It’s August 21st, 2020, a year we will all remember for the rest of our life. It’s summertime and my friends invite me to stop over and hang out. I go over, we start talking and playing pong. My buddy and I were doing pretty good, although you guessed it.. My anxiety was also on my team. Let me paint you a picture of what happened next.

My heart starts to get faster, I have a feeling in my gut like I just finished eating a thanksgiving meal. You know, like where you feel so full you can barely move, breathe, and want to do nothing. Well, I finally said I needed to make a call. It was 12am so people probably thought I was a drug dealer at that point. I go out to call my parents because I was typically able to calm myself down. Well, no one answered and I call my sister, by this point my heart rate is getting faster and faster. I instantly think to myself, “oh no”. Yea, don’t do that if you have high functioning anxiety because it typically is like pouring gasoline on a flame. 

Well, the 2-minute drive back home felt like 200 miles away. I was speeding the whole time and every symptom of panic, anxiety, and fear showed itself. Heart rate is still speeding up, I’m losing my breath and can barely get a full gasp of air. There is something about not being able to breathe that sends your fear and anxiety through the roof. Oh yea, cause it doesn’t seem normal.

As I pull into my house, I remember unhooking my seatbelt and trying to get out of my car before I even put it in park. Raced inside and you would think everything settled down right? Wrong, it went down as the scariest panic attack I ever had. My heart was palpitating, skipping beats and wasn’t slowing down. I would dump ice cold water on myself and start hyperventilating as it shocked my system. I was praying, and wishing for it to stop. I remember thinking that maybe this time we would have to call 911. But would they even make it to me in time? I lost my breath every time my heart started to palpitate and skip.

Well after 30 minutes or so, it calmed down. It felt like 3 hours and I was emotionally and physically exhausted. My chest felt sore and I felt as if I looked death in the face that night. It was honestly traumatizing and was a huge set back for a while. To be completely honest, I am still recovering from that as I am writing this now. It was a downhill spiral of panic attacks and anxiety. But with this came a lot of positives.

I learned more about the topic of mental health than ever before. I watched video after video. Read article after article. Book after book and talked to a lot of great people in that time to understand this more. I felt completely hopeless at one point. I felt that I would never return to “normal”. That I was going to have this feeling of being trapped forever. Well again, WRONG. I am living proof that this mental barrier that you may be going through is temporary. The storm may come through but that sun will always come back out to shine on us.

As I learned more, I realized that I was doing this all wrong. I was fighting everything, most importantly, I was fighting myself. I was my own worst enemy. I learned a lot about going with the flow, not trying to make these symptoms stop but to simply ride the wave. I learned more about brain health and by doing so, your mind will follow. 

I am here to help you and show you that everything will be okay. I promise you will make it through it but the first step is making the initial effort to get help. And let me just say, there is NOTHING wrong with asking for help. I want this stigma to end. I am working with 2 councilors, I reached out for a psychiatrist. I am taking anxiety medication. Talked to doctors, talked to my family and it took a while but I finally reached out to my friends. These steps were the best thing I ever did for my mental health. I also started to learn more and create more awareness. I started to take care of my mind and body through better nutrition habits, mindfulness, exercise, and getting help. 

I am not here to say this is an easy fix because it typically isn’t, but I am saying you ARE WORTH IT. This is worth it. I am so happy you are here because I know how hard it can be. Please don’t lose hope. I am telling you, there is so much to try and so many things that can work. It just takes time and effort to find what works for you. This is why I wanted to bring the mental health page to Costafitness. I want to spread awareness, give you hope, give you things to try and I want to build a community that makes us feel at home. 

Let’s become mentally and physically healthier together. You are not alone and either am I. I love you, keep up the great work.

-Alex Costa-

Things will get better, I promise. Please keep trying and don’t hesitate to reach out for help.

Iron Made Arm Workout


I know there’s a lot of stress right now with the election so what better way to simmer down and relieve stress than with a solid arm workout! Stop watching the news all day, take a break and get out of the house to enjoy the weather. Get some exercise, eat healthy food, practice some meditation and yoga. This is a simple way to relive a little stress that may be coming up.

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I put together a video you can watch while you workout so you can see form, sets and reps. I also included exercise tips on the video!

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Barbell curls 5×8

Tricep rope extensions 5×15

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Barbell skull crushers 4×12 

Hammer curls 4×8

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Bodyweight skull crushers 6×10-15

Seated curls 6×15

Band pushdowns 6×20

How To Smoothie

Into smoothies and protein shakes? So am I! When I started to do my first couple smoothies, I wasn’t exactly sure how to start. I have always been one to do a traditional protein shake consisting of a scoop of protein and milk. So when I tried to wrap my head around putting spinach in that, the thought wasn’t making me jump with joy at first.

My mom and dad got me a ninja blender for smoothies a couple Christmas’ ago and that’s where I started to learn more about it. I tried a bunch of fruit and handful of greens in the first smoothie. I was so excited that I forgot to add any milk or water. Rookie mistake, I know. As I took my 1st sip and spit it all back out, I decided at that moment to learn more about the art of making a smoothie.

I tried a lot of different recipes and tried my own. Be ready for a bunch of failures if you try it yourself. Nothing wrong with it, don’t get discouraged at first. Just takes some time to learn how to properly mix up a solid smoothie.

As you start to get it all down, you can really spice it up with different ingredients.

I was looking through my social media feed today and saw a post from Precision Nutrition and loved it enough to want to share with you today! It was perfect for this article and really adds a visual to help you out!

One of my favorite ones to do is almond milk, chocolate protein powder, spinach, banana and peanut butter.

This post is from @precisionnutrition I love their content for nutrition 🥦

What’s a shake recipe you are thinking of trying out?

Like this content? Follow my gym page @Ironstrengthandconditioning for more health related tips! I post a lot of exercises, breakdowns, fitness/nutrition content as well as mental health content and plenty of helpful stuff for the athletes!

Have an amazing day!

-Alex Costa-

At Home Vertical Jump Workout

I know it seems hard to get a good workout in without a gym or equipment but it’s still possible! For my athletes that want to increase their vertical and those of you wanting a different workout, I have something for you!

This is a workout that can be done at home! I will be doing some more workouts like this, including speed workouts and more strength building, fat loss workouts!

I hope everyone is having a great day!

-Alex Costa-