Why You Should Use A Foam Roller

It’s just a styrofoam pad, it is useless…

This is my thoughts on the foam roller a few years ago. UNTIL I had learned and weeped the benefits of them! I want to make this article and video over why you should be using a foam roller.


What is a foam roller & what do they do?

A foam roller is a popular mobility tool that can in my opinion, be a complete game changer. It will look like a padded cylinder pillow. Many have made them out of larger PVC pipes and some simply go out to buy one. They come in different sizes, most common ones being about 12 inches long and others around 36 inches for larger areas and different task on the body. It is used as a self-myofacial release method in recovery. In other words, it acts as a deep tissue massage for one using it. It will typically be uncomfortable at first but you will start to be able to withstand the pressure the more you incorporate it into training. It really digs deep to work kinks out of the muscles and allow for a better blood flow circulation which can lead to faster recovery time.  As the blood flow increases, it can act as a solid way to warm up different areas on your body before working out. This makes it perfect for use at anytime! Before, during or after exercise, take your pick! Or do them all.


So why should I use a foam roller?

The answer should be simple. If you want to take your performance, mobility and recovery to the next level then you should invest in a foam roller. As I stated above, this tool can help 3 major elements in your fitness goals especially if you are an athlete. If you are an athlete and you have never used one then I recommend that you use one from the gym and perform some of the exercises in the video posted at the bottom. It is actually common for most athletes that play sports all the way till college or if they go pro to not use foam rollers with their team. This is probably due to the price of a fine, quality foam roller. They are not very expensive, but for everyone to have one, it can add up for team expenses. I was able to get mine that is shown in the video below on Amazon. I got mine for an amazing deal, $12!


Foam roller exercise video:


In conclusion:

I believe that this can help anyone and everyone with different goals. This can help to better posture, performance and recovery due to the blood flow it can allow and help with mobility by it lengthening the muscles and giving a better range of motion. They don’t have to be the best one on the market, try a normal styrofoam one first to see if you like it, they tend to be the cheapest but still work very efficiently.


I hope you enjoyed todays article! I appreciate all of the support with the website and training! I will be selling Costafitness tri-blend T-shirts on the website soon! They are so comfortable and everyone that has bought one so far loves them! I will be back tomorrow with more content to help answer questions. Remember to strive to be the hardest worker in the room and help other when you can! Have an awesome hump day!

P.S check out my Instagram on Wednesdays for workout Wednesday post! It’s a free workout to try. Also shoot me an email if you are interested in working with me. I have online 1 on 1 coaching for gym goers and athletes!


-Alex Costa-



Nicki’s Training Review


Nicki is one of the online clients I have spent time with to help her in her fitness journey. I’ve had the pleasure of knowing her for quiet a while now. She is in the U.S Navy and helps to serve our country! I alway have a large amount of respect for anyone that will take time away from their family and friends to ensure we are able to live in freedom!

The programming that was designed for Nicki was set up more to tone up and result in fat loss. Usually when you program for fat loss, you will be building muscle as you proceed with the program. Due to the cardio regime Nicki was placed on, she was able to get more of a fat loss result which is the changes you see in the images above. She has also boosted her confidence in herself and in her ability for her PT test for the Navy.

Nicki had provided a training testimonial that I will share with you:

“I have accomplished so much that I wished for. Before I was confident but not as confident as I am now. The change in my appearance was fantastic. The thing I loved the most about the program is that it is designed for what I’m needing to change not just a basic workout plan. I feel so much stronger than before! I can tell a big difference from when I started working out to now. I’m not struggling anymore when practicing for my PT test. I’m so happy with what I look like now. Thanks Costa!”

-Nicki Miller-

If you would like to sign up for my one on one online fitness training, simply shoot me an email at costafitness1@gmail.com and we can discuss what I can do to help you in your fitness journey. I have some spots open currently!

Thank you for the support! Please feel free to send me any questions you have. Have a great Tuesday!!
-Alex Costa-


Jordan’s Training Review


Jordan Dartis #35 Ohio University

Jordan is a starting shooting guard at Ohio University. He has had an amazing basketball career and is continuing into his Junior year in this upcoming season. He has held scoring records at Newark High School during his high school basketball career. He has also “broke Ohio’s single season 3-point shooting percentage record last year by shooting 48 percent from beyond the arc as a freshman. Named to the All-MAC Freshman team” as said on thepostathens.com. He is killing it right now and I had a chance to work with him through my online training programming.

Here is what Jordan said when I asked about how the programming has been going:

“They are doing very well for my hips! I saw a difference in when I’m playing. I can move a lot better and some of the extra core work has me feeling my best yet bro! I appreciate it!”

The things that he needed to work on was his hip flexibility and core strength. Flexibility and core strength are two of the most important aspects of the game for an athlete. When programming for Jordan, I made sure to incorporate a few main core movements to increase his core strength, like variations of planks, wood choppers to help the obliques increase activation for movement on the court and another main movement that is big for him. Since he wanted to work on core and hip flexibility, I added hanging toe raises/toes to bar. This exercise will not only force him to call upon more muscle fibers, but work his hip flexors as well. The iliopsoas, or inner hip muscles, which is made up of the Psoas major and Iliacus muscle, are the hip flexor muscles that are commonly called upon for athletes. These muscles need to be strengthened and flexible for any athlete. The toes to bar movement causes activation through these muscles due to the legs coming up into a flexed position at the hips. As the knees, or any part of the leg, wants to come up, the core and iliopsoas must work together through this movement to complete the exercise. This is like killing two birds with one stone in my opinion.

hip flexor

When I had designed a personalized program for Jordan, I made a video to go over the stretches and exercises he would perform. The videos have been a big client favorite because it can clear up any confusion on what exercise is which. He had exercises that most have not heard of so I believe this was helpful for that reason as well.

Here is what Jordan had written for his testimonial review:

“The workouts that I was put through to help strengthen my core and be more flexible in my hips have been amazing for me. I can tell a big difference in the way I move and how I play. The video put together was a good video and showed good examples of how the workout should be done. Very simple explanation, very solid work!”

                -Jordan Dartis-

If you are one that is interested in training then shoot me an email at Costafitness1@gmail.com and we can talk about what I can do to get you where you want to be! I have spots open for July! I have an online training service for gym goers that want to lose weight, increase muscle tone, gain mass and size or want to get stronger. I am also offering some training spots for ANY athletes trying to increase their performance and take it to the next level! I offer a few limited spots for in-person training that you can also ask me about in email. I will be releasing more reviews and testimonials through the next few weeks to show you all the awesome clients I have been working with! 

Have a great day!
-Alex Costa-

Kym Royster’s Testimonial



I have moved to online fitness coaching. I am taking clients that need help in the gym whether it’s losing weight, gaining muscle or getting ready for a show. I’ve helped them all. For anybody that does not know, I received my certification as a speed, agility and quickness specialist recently so I have been taking on more athletes online as well!

I had a chance to work with Kym Royster, a starting power forward at Indiana University. I have known her since high school. She’s a very talented student athlete that has a love for the game.

Kym needed help with lateral speed and working on her vertical, so I put together an online program to help out. She was able to write a review on how everything went. Here is what she had to say:

“Hello my name is Kym Royster and would like to share my review on Alex’s workout program he created for me. The workout he created for me was to help me quicken my lateral movement and to also help me better my vertical jump. Since I have added in the parts of Alex’s workout that I was not already doing, I, along with my strength coaches have noticed some changes. They have made comments on how much better and quicker I have been moving lateral and I have also PR’d on my vertical jump and am jumping almost two inches higher. Since this workout was specifically formulated for an athlete trying to tweak a few things to better their performance, I would highly recommend it.”

                                                                                   -Kym Royster-

This is what one of the lateral speed training days look like that I had programmed for Kym. Try this out if you need to develop more speed laterally. She had a special made video sent to her by me that would walk her through any exercises she did not know how to perform. I believe that is one of the unique things I offer when you do my online training. I make sure you are 100% ready to get to the next level.

Thursday (Speed Training Day) Focus on lateral speed

(warm up) 

  • Band side shuffle warmup 2 sets of 10 steps each way

  • Side shuffle (5 yards) to sprint (10-15 yards) 4 sets each way

  • One leg lateral jump to a sprint  (10 yd sprint) 3 sets each way

  • In/Outs in ladder or line 3 sets of 30 seconds

  • Hip flexor holds with band 3 sets of 10-15 seconds each leg


If you are looking for help in a sport or in the gym, and are interested in training then shoot me an email at costafitness1@gmail.com and we can discuss what I can do to help you be a stand out athlete and meet any of your goals through my online training service!

I hope everyone is doing well, have a great day!
-Alex Costa-

Aj’s Progress Part 2


As some of you know and may have seen, I wrote an article on Aj’s progress a couple months ago. In just ONE month, he had reached some great results. He has continued to follow my training and has been killing it! I thought this would be a great time to put him in the spot light once again for the hard work and dedication he has put in!

He has shared a testimonial that I will place below:

“The picture you see on the left was me right before I started lifting constantly. I made excuses on why I didn’t want to lift. I was drinking a lot, eating a lot of fast food, and just being down right lazy. I didn’t like the way I looked, but I didn’t want to put in the work. One day, I just said screw it and went to the gym. It all just went uphill from there. I began looking up workouts online and getting back into it. When Alex became a personal trainer, I knew I had to take my chances with him. Even when I knew he didn’t have experience in this field, I believe that he could change me for the better. After working with Alex for a few months now, I lost fat and put on muscle. The picture on the left, I was at 195, a bad 195. The picture on the right, I weigh 197. It took me a while, but I started eating healthier and stopped drinking a lot of pop, and it’s all because of Alex and him pushing me.”
-Aj Oiler-


In Aj’s training, we started off with building a solid foundation. He has had lifting experience prior to this which had helped. This last training phase, I really increased the volume of his training. We will most likely work on a cutting phase next which I believe will go great for him!

I have talked a lot about how his looks have changed in the before and after picture but he has also made some crazy strength gains as well. These PRs include:
-Bench before=205            Bench after=265

-Deadlift before (conventional)=365         Deadlift after (conventional)=405
-Deadlift before (sumo)=375                       Deadlift after (sumo)=415


Good work Aj, keep it up brother! Im happy to be the one helping you with your fitness journey! Give Aj a follow on social media – @ajoiler_

If you are interested in how you can improve your health and fitness level, then you are at the right spot! Contact me through email (costafitness1@gmail.com) if you are interested in making a change today!