10 MINUTE ABS

🔥10 MINUTE ABS🔥

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Warm up first – jumping jacks 3 x 30 seconds. Mountain climbers 3 x 30 seconds.

Set a timer for 10 minutes and get as many rounds as possible in! ⏱ 

🔸Full Body Pillow Pass

-10 reps 

🔸Alternating Cross Body Toe Touch 

-10 each side

🔸Russian Twist (elbows touch) 

-20 touches each side

🔸 Globetrotters 

-20 passes each side

📺 if you had to leave a show on in the background, what tv show would it be?? I’ve been leaving on Shark Tank 🦈 if I would have unmuted this all you would have heard was “we’ll do $100k for 10% equity” 😂

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#ironstrengthandconditioning #gym #abworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #10minuteworkout #10minuteabs #athomeabs #athomeabworkout #athomeworkouts #sharktank

ARM WORKOUT!

NEW WORKOUT💥ARMS

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Warm up first – at least 10 minutes of slow steady cardio or pre activation work

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Cable curls 

🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.

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Cable tricep extensions 

🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.

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Giant Set (6 – 8rounds)

🔹Preacher Curls (wide grip) – 15

🔹Overhead Dumbbell Tricep Extensions- 15

🔹 Preacher Curls (hammer grip) – 15

🔹Rope Extensions – 15

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Reverse Curls 

🔹2 x 50

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Bench Dips

🔹2 x 50

Be ready for one of the craziest arm pumps you’ll ever have 💪

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#ironstrengthandconditioning #gym #fitness #weightloss #bodybuilding #strengthtraining 

#healthylifestyle #healthyliving #healthandwellness  #tonedarms #strongerarms #workout #armworkout #armpump #curls

🎉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!

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-

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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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-

St. Patrick’s Day Smoothie

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Happy St. Patrick’s Day!! Hope everyone is having a great weekend. I have a St. Patricks Day smoothie for you to try! It’s not like the shamrock shake at McDonald’s but it is definitely healthier haha

All you need is the following:

  • 1 banana
  • ½ cup of blueberries
  • 1-2 handfuls of spinach
  • 2 TBSP of greek yogurt
  • ⅓ cup of granola
  • 8oz of milk (I use almond milk)
  • Ice
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Throw these all in your blender and enjoy! Have a great rest of your weekend!

 

Clark’s 40 Pound Transformation

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Around the end of the year in 2017, I remember getting a tweet from Clark saying how a shoulder burnout I had posted was no joke haha. He reached out to me again later that month and he had told me how he was using my information from the website. I have stayed in touch with him ever since and man has he been killlllllin it!! He’s down 40 pounds and counting!!! He has changed his lifestyle for the better between the way he eats and the amount of exercise he does. I was so happy to see his progress picture he had posted, and I can’t wait to see what his transformation will look like in a couple more months of hard work.

He has goals set out and everything, which I believe is huge if you want to make a transformation like his. He also post a lot about what he eats and some of his workout information which keeps him accountable to his followers. He is a great dude with an awesome work ethic and I am so glad I was able to help. Here is a testimonial that he had written about the website content:

“The way I think Alex has helped me the most throughout my transformation, is the fact that he recognizes beginners. Most every other page/website I went to to find some info on strength training really just told me what to do, but not how to do it. Alex has TONS of videos posted giving broken down instruction on tons of exercises and stretches that really allow you to understand what you’re doing, and gives you something to go off of when you watch yourself in the mirror during your actual workouts. His recipes are also awesome, and pretty delicious. I haven’t tried too many of them, but really helpful for someone who may just be getting started and doesn’t quite know their way around their food yet. All in all, its great stuff. His website is definitely worth checking out. A lot of my transformation is thanks to his videos and content.”

-Clark-

 

Follow Clark and his weight loss journey on his social media platforms:

Instagram: clark_xr7

Twitter: @Clark_Umpire

 

Thank you for reading this post, I hope this gives you motivation to get started on working towards your goals or to kick it up a notch. If you need anything at all, I am always on the website or my social media platforms so stop by and leave a message or ask a question. I love trying to help people with anything I can especially fitness related! I also offer training if you need a little more accountability and instructions on everything. I do in-person sessions as well as online training so feel free to send me an email at Costafitness1@gmail.com and we can get you taken care of. I hope you are all having a great day and working hard at your goals! Hit me up and let me know what your goals are and how you are tackling them each, I’d love to hear them!

-Alex Costa-

 

Straight Bar Curl With Slow Eccentric

Straight bar curl with slow eccentric💪🏼

Looking for something new to try in the gym? Try this curl variation! Some call it a cheat curl, some call it a curl with a slow eccentric. All that’s different about it is that you will proceed with a normal curl then go slow on the way down. This is the eccentric portion of the movement. The reason this can be so beneficial is because muscle and tissue damage is happening primarily on the eccentric portion of the lift. This is allowing more time under tension which can lead to more hypertrophy in the exercise!

This was my second bicep exercise today with a few sets in. You can either overload the biceps with a cheat curl and go slow on the way down or keep it pretty controlled the whole way through with lighter weight. Try these next time you hit biceps. Start with 3-4 sets of 8 reps, with about a 4 count on the way down. Let me know what ya think 👍🏼

 

 

Was going to start vlogging more on a daily basis and then I dropped my camera today… Going to try fixing it later so I can keep the better quality videos coming! Much love, have a great day!

-Alex Costa-