I’m Competing In The OPBA Competition!!

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!

Have a great day!
-Alex Costa-

My 2nd Powerlifting Meet!

My YouTube video of the powerlifting meet.

It’s go time! My second powerlifting meet! I learned so much from my first one and now I have even more experience from this competition!

Thank you for all of the support and love through this process! I am so excited to get ready for the next competition. I will make a post very soon on what is next for me.

Have a great Monday!
-Alex Costa-

Getting Food For My Powerlifting Meet

In this video, I am going over what foods I am getting for the day of the meet. I also explain why you should get certain things if you are trying to have a good meet!

Thank up again for all of the support, I’ll be posting the meet video tomorrow!

-Alex Costa-

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-

What’s The Best Day to Visit The Arnold?

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It’s a common question that is always asked about the Arnold Classic. “Which day is best to go?” Well I have my opinions that I will be sharing with you today! I hope this helps some of you to have a great time at the largest fitness expo in the world.

With today being the first day a lot of people are going to the Arnold, I wanted to post this a little early in the day so you can get an idea of how each day is.

Friday

I kind of look at Friday like the one day right in the middle. It’s not slammed but it’s usually not as busy as Saturday. 

Pros

  • Basically guaranteed samples wherever you go
  • almost all competitions are set at lower times or numbers. Ex, the pull up contest is lower the first day but by Sunday, that number may be like 50. That means it is easier to win prizes.

Cons

  • Pretty long lines
  • Not all athletes will be there just yet

Saturday

Well this is the day to go if you like to stand in lines lasting about 2 hours and like walking 10 miles cause of your parking spot. This is a solid day if you really want to meet like 1 or 2 people in the fitness industry. Everyone and their grandma is there on this day.

Pros

  • Pretty much everyone is there, celebrities, athletes and all the big booths are loaded
  • This day is a lot of fun, especially if you have a group of friends

Cons

  • Long walk for parking
  • Booths take forever
  • Feet cramps, well maybe that’s just me haha
  • Probably get to see only 2-5 celebrities max if you are hustling

Sunday

Pros

  • You get all the leftover samples
  • Get through most lines pretty quickly
  • Not as many people as Saturday

Cons

  • Most athletes and celebrities are starting to head out
  • Some booths are sold out of items
  • A lot of booths pack up early

Tips:

  • Park a few blocks away and take a bus. It may cost a few bucks but way easier and better than a $20 parking spot. Usually they are all taken anyway. I did this last year and it wasn’t too bad.

 

  • Take a book bag of some kind for all the supplement samples you get. They give you bags there at almost every booth so don’t feel like you have to but I personally like to.

 

  • Go with a friend! It’s way less stressful plus you have someone to talk to while your waiting 2-3 hours to see some of your favorite athletes and brands.

 

  • Wear comfortable shoes. I can’t stress this enough, but it should be a given. You are taking about 10,000 steps I’m guessing in this day maybe even more. The last thing you want is a blister on your foot during this event.

 

  • Grab an expo directory. This has all booths listed and where they are so you’re not looking for 1 booth for an hour. This sometimes tells you when events are like strong man events and other competitions.

 

  • Wear something comfy. I get that you want to look good for all the chicks or dudes but look you’re on your feet for like 10 hours and walking probably about 10,000 steps. You’ll probably break a sweat because of how many people can be packed in walking shoulder to shoulder with each other. For me, I hate wearing something that I won’t be comfortable in. I would recommend wearing a comfy pair of shorts, sweats or jeans with a nice comfy shirt. On the other hand, Ohio weather tends to suck monkey butt each year around this time so bring warm clothes for outside cause this year will be a little cold out and rainy.

 

  • PRE ORDER TICKETS. I used to get mine from Kroger but I don’t think they sell them anymore. You should be able to get them on the official website for the Arnold Classic. They are usually about $15-$20 for a normal ticket, but also have VIP passes available as well. This will save you money and a lot of time!

 

 

In my personal opinion, I have found that visiting the Arnold on Sunday is the best experience overall. It is not as busy as Saturday and you get so much free stuff! This is what a lot of people want though is the samples. If you want to meet someone and get pictures then I would go Saturday cause they sometimes aren’t there on Friday yet and leave by Sunday. Saturday is the best time to go and meet a couple people.

I hope everyone going has a great time full of amazing memories that will last a lifetime. Some serious motivation can be created at something like this so if you need some motivation to get healthier or create a fitness goal then I would definitely go to this huge event!

Have a great Friday and enjoy the weekend!
-Alex Costa-

What Shoes Should You Train In?

In todays video, I will be talking about what shoes you should train in, why you should train in them and what they will help with the most. I hope this video helps you out on what shoes to wear when training! I’ll catch you tomorrow with another video.

Have a great day!
-Alex Costa-

Upcoming News!

cropped-img_1104.jpgJuly has been a very successful month for me and for my business. I am very happy to bring some new clients aboard with my 1 on 1 online training. I have officially made the announcement of me getting asked to help coach the Granville Blue Aces 8th grade football team. I am very happy to be apart of such an amazing program and an even better staff to help our kids. Costafitness has broken its past record for views in a month which I worked very hard to do through constant content that I post. I am very pleased with my work and how far I have come but never will I settle. I want to finish off July strong and make August an even better month!

I want to personally thank each and everyone of you that keep coming back to my website, the ones that always follow my content and give me support through social media and for all the ones that support me in general! I love how positive the energy has been lately, and want to keep adding onto this amazing journey.

With that being said, I do have a few announcements on what will be coming up!

#1) A give-a-way will be coming up soon!

What better way to show my appreciation for you than with a give-a-way! If we have a good amount of people, I will hold another one around halloween and a big on around Christmas!

#2) MORE CONTENT

Yes I will have a busier schedule. I will be working on my website, with clients, coaching my team, getting ready for a show and all other personal things but I will still make time for content to help each and everyone of you!

#3) Competing in a show very soon?

The only reason I put the question mark is because I have been battling through some mentally hard things going on lately. (Nothing like deaths or anything just like anxiety issues) BUT there is a big show coming up and I planned to join. It is a body building show and a powerlifting meet in one! I hope to still join and compete in the show but I am still finding out what my health will be like so I will be keeping you all updated. The show is about 6 weeks away and will take an extreme amount of prep to get ready. I love the challenge though.

#4) Taking more 1 on 1 online clients

I will be putting more on this through the weeks, but if you are interested in losing weight, gaining muscle/strength, getting faster, jumping higher, being the best athlete you can be, eating better and so much more then send me an email TODAY! (costafitness1@gmail.com) or go to the CONTACT page. My clients are getting some great results and I will continue to keep helping clients as much as I can. This may mean I will be holding a slightly lower limit but I will inform you when it is full. As of now, come aboard with all of us!

 

With all of this coming up, I hope to spark some excitement not only in me but you as well! I will be bringing you all along with me as I do each of these. I am very excited to continue doing what I love. The impact is such a beautiful thing and I hope to meet more of you through the website and in person! If there is any questions on anything, send me an email and I can try helping you. Other than that, I believe that is almost all of the major announcements at the moment. Thank you all again for the positive comments on the new coaching job, have a great Friday!

.                                                                 -Alex Costa-

5 Lessons I Learned From My 1st Power Lifting Competition

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Anyone that has ever done a powerlifting meet before can most likely agree with me that it is a lot of fun! Depending on what kind you do it can be competitive but full of excitement. On the other hand if it is your first meet then it will probably be full of learning what to, and what not to do. I competed in my first powerlifting meet in December at the Old School Gym in Ohio. It was such an amazing environment full of great people. I remember watching so many videos and reading so many articles on what to do. That is why I wanted to make an article to HELP YOU if you have thought about doing a meet or are getting ready to. Here is my top 5 lessons learned from my very first powerlifting meet.

LESSON #1- Don’t cut weight

One of the biggest things I’ve heard from almost everyone that has ever competed was that you shouldn’t worry about cutting weight for the meet, especially if it is your first one. It’s not that I did not want to follow this piece of advice but I was only 4 pounds away from the 148 class so I went for the cut..

The big thing with this is that I have never had to worry about cutting weight but I took some advice from Cory Gregory and some other powerlifters I had talked to. I went in that week starting at about 153lb. The weigh ins were Friday morning for me so I was nervous that I would come up a pound shy and miss the weigh in. Wednesday and most of Thursday, I cut my water intake down just slightly lower than normal. I didn’t do anything too crazy because I told myself this is for fun and I WILL NOT put myself in danger of dehydration just for this.

I went in Friday early morning to get my weigh-in done. I came in at 147.5 so I had made my weigh in! Now at the time I was happy because I knew I would have a better chance of placing higher in a 148 class but I had immediately regretted my decision during the meet.

So my 1st big piece of advice especially if this is your 1st meet is to NOT WORRY ABOUT CUTTING WEIGHT. IT CAN DECREASE YOUR PERFORMANCE IF YOU DON’T DO IT CORRECTLY. I did it more for documentation as well so I could show others what I was doing to get ready for the meet.

 

LESSON #2- Don’t make too big of jumps

I learned this lesson very early into this meet. My second attempt of the squat was 275, I made my last attempt which would come up after that 345. That is a 70lb jump! It was also a PR attempt. I got under the bar and my body just was not having it. I had never even felt that weight out in training yet. I had overloaded my nervous system in a way that I could not get used to. I went to take the weight and failed my last attempt.

In a powerlifting meet, you get 3 attempts on each of the main lifts that are in the meet. The highest attempt you got from each lift will be added up and used to select a winner. When picking your next weight, you have to think about it before you just say or write down the numbers. Most places will let you change it if need be so ask if you think you need a more reasonable jump.

 

LESSON #3- Use the warm up stations on the side to stay ready

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This is something I wish I would have known about before my first meet. There are usually extra squat racks, benches and spots to deadlift on the side of the gym or place that is holding your competition. These are spot that you, the competitor can use to warm up if you are in a later flight or take a weight to stay warm while you are waiting for your turn. I used these to warm up initially but when I went and made my 70lb jump on my last squat attempt I did not know that I could go and use them between the main attempts.

If I would have known I could keep going to take a few reps to stay ready, I believe I could have reached the PR on my squat and totaled higher.

 

LESSON #4- HYDRATE & EAT

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Eating sounds simple enough right?? Until the nerves hit you. The night before the meet was the day I was bloating up. I bloated up probably 5-7 pounds all together. Here’s where I ran into my big problem..

I woke up the next morning and I was so excited and nervous that I barley ate my breakfast. We had an ice storm and the streets looked like an ice skating rink. The meet was postponed an hour due to the weather so that was another hour of not eating. I felt okay, I was chugging water because I knew I wasn’t going to eat a whole lot. I believe I was suffering a little anxiety due to the weather and it being my first power meet so I honestly didn’t know what to except when getting there. I think that my next meet will run a lot smoother because I now have that first meet under my belt.

Hydration is KEY too. If you are not hydrated then your performance could suffer tremendously. When you are getting fluids into your body after weigh-ins, it a good idea to grab some gatorade or powerade. This will help replenish electrolytes that may have been lost in the cutting stage. These can generate more energy and help transport nutrients throughout the body which can be a good thing when you are going to bloat up.  This can be especially good if you are getting the right foods through the day of the bloat.

With that being said, pack extra water and gatorade with you for the meet!! The last thing you ant to do is run out of fluids during a long power meet.

 

 

LESSON #5- Don’t be nervous, just lift

As I mentioned in the lesson above, the nerves hit me the day of the meet. I always heard people saying that if this is your first meet then you will probably get a little nervous. I did not think anything of this, I thought there was no way that it could bother me. Well.. I was kinda wrong. I woke up a nervous wreck which transferred over into the meet. It wasn’t a lack of confidence or anything but it did not help that I was far from being the strongest one there. I did not mind however, I wanted the experience and to have fun.

Immediately after each mistake I would make, I would come up with an answer to fix it for next time. I came home from the meet and wrote a page of what I messed up on and how I could fit it. The biggest thing about me being nervous during this was that it was my first meet, I should have expected it. I really feel like I will be more comfortable when I compete in my next meet. My biggest piece of advice is just to pretend its another day of what you do in your own gym.

 

In conclusion, I believe that signing up for that first powerlifting competition was a great experience and I can’t wait to do another now! I strongly recommend trying out the power meets that the Old School Gym in Pataskala, Ohio host. The atmosphere is crazy and the people are awesome!

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I hope this article was able to help those out there looking to compete in a powerlifting competition especially for the first time. I strongly recommend trying it! Thank you for taking the time to read this article, I put a lot of time and effort into this one so please share this article with friends and family so they can get a look at this and the rest of the website!

-Alex Costa-

 

 

Photo source: water , mono lift , Old School Gym