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-

Get You Some NEW MERCH!

Yo, hope everyone has had a great week and is starting their weekend off strong! If you didn’t know, I released NEW MERCH this week and the pre sale is going on until the 28th of February. I have the page on the website for you to place your order. Click this link and it will take you straight to the pre sale page:

PRE SALE (GET MERCH HERE)

Here is the items I have out. The pre sale page will have the pictures of the back of the apparel on there. Go place an order or if you live locally around me, message me and I’ll get your order placed and give you a total.

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Thank you for all of those who have already placed orders! I sold a lot the first day, so get yours today and rock some of the most comfortable clothing you’ll ever put on!

Have a great Saturday, much love!
-Alex Costa-

How To: Kettlebell Swing

In todays video, I want to explain how to perform a kettlebell swing properly. A lot of people do this movement incorrectly and put unnecessary stress on their back. Hope this helps you out! Remember to activate the core and lats. This will help stabilize the spine to reduce the chance of injury!

Have a great day!
-Alex Costa-

Shoulder Burnout

I am back with another video today! I am going to show you a shouler burnout circuit that will blow those shoulders up! It is 3 simple exercises in a row. I do these for my workouts and some clients workouts here an there. They are a challenge. Do these for 15 reps each exercise then rest. Then do 2 more rounds to make 3 all together!

Hope everyone had a great week!
-Alex Costa-

 

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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-

5 Weight Loss Tips You AREN’T Doing

Welcome to day #2 of the video project where I am bringing you a video piece of content EVERYDAY for 30 days straight.

TODAY, I am giving you 5 weight loss tips most of us aren’t doing or don’t pay attention to. If you follow these and stay consistent then you have a higher chance of losing weight and cutting a lot faster! With that being said, lets jump into todays video!!

 

 

Thank you for running in today for video #2, make sure you subscribe to my YouTube channel so you don’t miss a video and keep coming back to costafitness.org for more content!

Have a great Tuesday!
-Alex Costa-

Workout Wednesday (Bodyweight Circuit)

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Hello everyone, welcome back to the website. In todays post I would like to go into more detail with this workout Wednesday. If you are following me on Instagram then you will usually see a post on Wednesday evening which will hold a workout of some type. I will do the same thing today on my Instagram. Follow me on Instagram @costalottamoney1

I will post the exercise videos in this post below. You will perform this circuit of exercises for as many rounds as possible in 12 minutes. So what I will do is set a timer on my phone and whenever it goes off at the end I write down how many rounds I have completed. If I get through 5 the first time, I try to go for 6 the next time I go to take on that workout again. Now just because you want to try getting through the workout and complete more in the same amount of time that next time you do the same workout, doesn’t mean speed through the reps and make them sloppy. I want you to aim for quality repetitions.

This workout will not last very long but will make up when it comes to intensity of the training session. It is important that you implement a proper warm up before starting and a cool down afterwards. I would do about 5-10 minutes on a bike or elliptical for the warm up and for the cool down, I like to do some walking lunges and light stretching.

Now let me give you the exercises in order here below:

 

 

So there you have it, hit up this workout and let me know how many rounds you got through! I have been thinking about doing something big starting in October to help you all out! I am really excited to announce it but for now I have to wait and make sure I have everything ready for it. I also have other announcements I will make when I make that one as well. I hope everyone is having a great week and a good start to fall! Hit me up if you have any questions!!

 

                  -Alex Costa-

4 Secrets to Weight Loss (STUDIES)

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From the outside looking in, weight loss can look easy. We see transformation pictures of 1-2 months and people are down 20, 30 sometimes 40 pounds. When we try it for 2 months, we don’t always seem to get anywhere. It seems simple right? Eat healthy and go to the gym, I will magically lose weight, right? Well sometimes we get cravings (which is completely normal) and it is hard to stop those cravings. It can sometimes be a lot harder than you think because of everyone being different. Some have a faster metabolic rate than others, some have something that holds them back mentally and they need to find a way around that. I am bringing you 4 weight loss secrets that will send you on your way to losing weight! Look no further because the I have you covered in the article below.

 

Secret #1) Bring stress levels down

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Stress is one of the most common things all of us go through from time to time, but do you actually know how much it can affect you? I read into a study that I would like to share with you.

One study (Statistic Brain Research Institute, American Institute of Stress, NY) set out to find out just how many of us live with stress and what it does to us. A U.S. Stress Statistics study showed that 77% of Americans had regularly experienced physical symptoms caused by stress. One symptom was fatigue which came up at a whopping 51%. People in the study that were going through psychological symptoms had experience a lack of energy, guess what that percentage was…? 45%.

Do you see a pattern here? The stress levels are not only very high in the U.S. but negatively effect our bodies when going through it. These symptoms that I have mentioned are the last thing you want when you are trying to lose weight. They can lead to a lack in self confidence which in my opinion is the most important tool to keep using during a transformation.

So how do we get rid of stress??

Well there are multiple ways of decreasing stress levels. When these levels are going down, your self confidence is going up! Here is a list of some of the best stress relievers you could try:

  • Working out– this is a given but we will have to tackle this from a different angle so our performance in the gym does not suffer. If we just go to the gym without trying to resolve the problem then we still have a lack of energy and focus when we are at the gym which rapidly decreases performance which can lead to no results.
  • Meditation & Yoga– these will work on breathing techniques that can help you relax. It is great for flexibility and just unwinding the mind some. Try it!
  • Eating the right foods– foods and snacks high in sugar may not help so try dropping them. Instead if picking up a pop tart, grab a banana or some other fruit that will stop that sweet tooth.
  • Lying against a wall with legs straight up– so I know this sounds weird but I read an article while back somewhere on the internet that was explaining a pose you could sit in that would help decrease stress. Find a wall, place you butt where the wall starts at the floor. Place your legs straight up onto the wall so that you are in about a 90 degree angle. Feet straight up and back flat on the floor. What this does is lets the heart relax a little bit. The blood flow decreases slightly from the legs, meaning that the heart does not have to work so hard to pump blood to the legs. Work on breathing while you sit and relax for a few minutes. I do this one a lot.
  • Have the right workouts set up– when people feel stressed their nervous system can do some weird things. It can sometimes cause slight dizziness, head aches and muscle tension. On days it may be bothering you more, simply try going for a bike ride or run. Try some extra stretches or throw in yoga! If you feel more comfortable in the weight room doing some curls then try it. Sometimes doing an activity like running or biking can take your mind off of the symptoms and relax the brain.

 

Secret #2) Try counting macros

When I offer my training packages to clients, the macro counting introduction can be included in the package to help the client learn how to count macros and get on track with what they are eating. It has helped millions of people with meeting their fitness goals so why not try it! I was never a huge fan at first then I tried it. I got away from it for a while but counting macros seems to be one of the main things I come back to, to help me. I will not go in depth about counting macros today but will say that there is an app in the App Store on your phone called “My Fitness Pal” it is free. It is a macro counter that has a scanner on it and everything. Just scan the package and put the serving size and it will keep track of it!

Counting macros can be extremely beneficial because once you know what your maintenance calories are then we can work on either increasing or decreasing them. They will usually need updated. If you find your maintenance calories then just reduce 200-400 calories in everyday for a while. Not 200-400 calories day one the 400-800 the next day just 200-400 everyday for a while. Like I said, I can write another article on this topic for you because this can help BIG TIME.

Secret #3) Hit the gym like you mean it/ Switch it up!

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Don’t just go through the motions. You go in and hit the same workout you’ve been doing for 3 months now.. NO. Switch things up, I am not saying that the workout program you are following isn’t working but our nervous system and body will get used to a stimuli when it is brought face to face everyday for months. Switch it up so you keep the body guessing. It won’t know what to do if you do 15 minutes of swimming instead of 25 minutes of running for a few days. By doing this one simple secret, you are also keeping yourself interested in the gym and keep the excitement rolling.

When I create a workout program for my clients wether its online clients or in person, I always like to keep their body guessing. I usually will not do the same workout program more than 4 weeks AT MOST. For some clients, everyday is a new day.

Now don’t get me wrong, having a set workout program is a solid idea but like I said, I change them every 4 weeks. You could get away with doing a workout program 6 weeks straight but I like to keep my clients on their toes and keep having them hit their goals.

Secret #4) Grab a friend or trainer

When you are training with a friend or if you have a trainer that keeps tabs on you then you are now kept accountable to something. When your buddy misses a 5am workout, its can get frustrating so thats why we try to keep that gym partner accountable by getting them there to make them better. Wether its calling or sending a message. If they still aren’t getting there then find someone else that will show up. It’s not always easy nor will everyone want to do it. Sometimes you have no other option but to do it yourself for a little while. Don’t forget that there are trainers in gyms for a reason.

The importance of a good training partner or group is so underrated. I’ve had some of my best training sessions when I was with a group because we are all trying to compete against ourselves and each other. It can be a solid game changer especially if you need motivation to lose weight. So pick up your phone, hit up your friend and meet them at the gym.

 

Conclusion

I hope you all liked this article. I put a lot of effort into this to help those who wish to lose weight so do me a solid and share this with your family and friends. I have content on here that will help everyone no matter what your goal is. We are all out here trying to get better so why not help each other out. Thank you for your support, have a great Thursday!

P.s this is article #99… Might being doing a giveaway for #100!

                 -Alex Costa-

 

NEED TO LOSE WEIGHT?

Training with Alex:  I am taking more online clients. Some spots opened up so email me at costafitness1@gmail.com to set up your training! I am also taking a limited number of in-person clients for speed and agility as well as weight loss.

Email me!

costafitness1@gmail.com

Resourses:

http://www.statisticbrain.com/stress-statistics/

http://dailyburn.com/life/lifestyle/chronic-stress-wrecking-workouts/

1 Core Exercise You Need To Be Doing!

I want to start you off this week with 1 core exercise you should be implementing into your workouts for maximum strength and stability. This one will rock your world! haha

This exercise is called a long lever pelvic tilt plank, kind of a mouth full. The difference between a normal plank and this one is the elbow positioning. The elbows will come up to about eye level.  As you can see in the image below, a normal plank will have about a 70-90 degree holding position with the elbows. This will mean that with the elbows being practically right underneath of the heavy part of the body, it will be the easiest of the plank positions to hold up. I am not saying a plank is easy because if you have a weak core then you will think otherwise.

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Now, with the long lever pelvic tilt plank, (image below) you will see how our elbow positioning will make about a 100-110 degree angle. This will lead to less stability underneath the base of our body in this exercise. Which in turn leads this to a more difficult exercise to perform. This leaves your core shaky and begging for a break because of how tight you have to keep the core. This will also leave the core in a very slight stretched position compared to a normal plank. This is an isometric exercise so usually the muscle will be neither stretched nor relaxed, it falls into the middle.

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This is an exercise that will active all areas of the core. Lower, upper, internal/external obliques, transversus abdominis, rectus abdominis. That is what I really like about this exercise, it hits the WHOLE core area even the lower back.

Try this out for a few weeks! If you only do it once, you won’t want to do it again haha so make yourself stronger and do it for a few weeks. I do about 3-4 sets of 30 second holds. You can do this exercise as many days as you want due to it being an isometric exercise, you won’t really be as sore as if you were to do a normal crunch with a complete eccentric and concentric movement.

I hope everyone is having a great Monday! Have an awesome week and hit me up if you have any questions!

-Alex Costa-

3 Exercises That Will Increase Your Vertical Jump

Today I would like to dive into a big topic.. Your vertical jump.

The number of athletes that have started to follow me has increased so with that, I would like to give you in my opinion one of the best pieces of content yet for athletes. With no further ado, lets jump into this article!

What is a vertical jump and how can it make me a better athlete?

Okay so there is a few different jumps I like to cover when training certain athletes. We have your vertical jump which is the main jump that is used in most sports. Vertical jumping is straight up and down. There is horizontal jump training, I like to use this to build more lateral explosion. Then we also have broad jumps, which is used as a testing point in football combines. This will usually give you an idea of how strong and explosive your legs are. In a broad jump, you stand in a spot then proceed with a jump out in front of you linearly for distance. We will utilize some of these to help increase your athletic ability and vertical today.

Now if you want to know how training these can make you a better athlete then listen up on this part. When you train to increase speed and increase vertical jumping skills, you work a lot of the same muscle fibers. This means not only can you get faster from a speed workout but sometimes you can actually increase your vertical as well. Vise versa, so if you are using this article to increase your vertical then you will most likely increase the speed as well. Now if you don’t know how that can help you as an athlete then think about this. An athlete that is fast and can jump high will have a better chance to make more plays happen. So I 100% believe no matter what sport you play, this article can help you out!

Exercises we will be performing:

Pop up to a jump- This is an exercise I did when training for football. I remember watching this and thinking this would be a hard exercise but it was actually quick easier than I thought. I made a video that is added in towards the bottom to help you see how to do these 3 exercises. When training, I would try these 4×4.

 

Pop up to a broad jump- This is another variation of the first exercise but with a broad jump instead. I like this because you are training to make a move in a direction after the jump. It really works on activating the quads, hamstrings, glutes and calves. It should be quick and explosive. This drill will help football players training for broad jumps in combines as well. When training, I would try these 4×4.

 

Linear toe jumps over cones- This is a unique exercise that a lot of people don’t think about doing. The reasoning behind this exercise is that the calfs play an incredibly large part of jumping and even sprinting. If you read one of my previous articles called 3 Stretches That Will Increase Speed then you will know that ankle dorsiflexion is an important part to work on. The calves can act as a loaded spring and thats exactly what this exercise is going to look like. When performing this exercise, you will be loading the calves. The dorsiflexion stretch from the article linked right above would be good to perform before this exercise to get the calves ready. When jumping over the cones like I explain in the video below, you will have minimal knee bend. I had quiet a bit of knee bend but I believe that is because I was not warmed up and the calves were tight when I shot the video. DO NOT keep the knees locked out the whole time. Try to get only a slight bend as you are trying to absorb the ground reaction force into the calf muscles and have those calves trained to use the absorbed energy to process a good output that will increase the height of what you jump. When training, I would use 3-4 cones and do 8 times through total.

 

3 exercises that you will be performing – video 

 

 

Jump Kit-Training Package

These 3 exercises made a crazy impact on not only my vertical but other clients vertical jumping ability as well. I expect all of you that try it to see improvements within as little as 2 weeks! If you are interested in taking your vertical jump to a whole different level then send me an email at costafitness1@gmail.com and ask me how you can get a jump kit training manual! In this training program, you will get the stretches necessary to get all of the right muscles ready to fire. You will get strength training exercises that will increase strength and power. You will also get all of the jump training drills I coach to all different athletes including a couple of D1 college basketball players. Hit the following link to email me about increasing your vertical TODAY! —- EMAIL ALEX

 

Thank you for checking out todays new article. I really hope you all liked it and found some new drills to try. If you like this content then please share it with some friends and family that you think would also find it helpful! Hope everyone is having a good week!

-Alex Costa-