Acosta Fitness

HAAAAPPY TUESDAY, FRIENDS!!😊✌🏼❤️

As people start to focus more on habits that keep their immune systems functioning at full capacity, I want to share 4 things I do!!

1. Eat MOSTLY whole, natural foods!! (I say mostly because, you know, cookies and brownies🤤).

4-5 servings of fruit per day, and another 3-5 servings of vegetables. As many different colors as I can.

Also grains, meats, eggs, nuts, fish, GOOD oils, and yogurt🙌🏼🙌🏼.

2. Get 8 hours of sleep per night.

The REAL recovery in the body doesn't even start until about hour 6, so I make sure to get 2-3 hours of sleep over that.

3. Take daily multi-vitamins.

Even with all the fruits and veggies I eat, my body is still missing out on some of the nutrients needed for optimal health and a healthy immune system.

So a daily multi-vitamin fills that gap for me.

I used to take Men's One-a-day, or Centrum....but then I learned pressed pills aren't fully being absorbed by the body, so I switched to capsules, and a much more extensive multi-vitamin: micro-factor.

4. Take a greens powder.

The multi-vitamins I take only cover the daily minimums for micro-nutrients. Since I workout and am extremely active, my immune system (and other systems) are under more stress. So my body needs even more of these micro-nutrients each day to stay healthy and perform optimally!

If you have questions about what you can change in your own lifestyle just let me know!

Comment below or DM me!!😁

I'm here to help!!😊✌🏼❤️

Here's an idea of the type of information I give each week in my private Facebook group! If you'd like to join just shoot me a message!!!

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Hello all, and HAPPY MONDAY!!!

Today's topic: NUTRITION!!

I debated moving to information about carbohydrates and fats this week, but then I took a few continuing education courses on protein over the weekend, and I have SO MANY MORE helpful facts now!

There's a ton of meta data that has come out over the last 12 months, so today I'm going to give you the key findings. The great news is it all fits in with what we've been discussing, and reinforces the need to focus on amount and quality of protein each day.

Another reason I'm sending this today is because everyone in the group is still having trouble hitting their protein goal on a consistent daily basis (based on analyzing trends from last week). As I mentioned before - carbohydrates and fats will vary from person to person. So when we get in to those I will need to get more personal with people. But protein needs will ALWAYS be the same for everyone -- 1 gram per pound of goal body weight. And we can't start adjusting other variables until this fixed variable is set.

Ok so here are your fun facts! Then tomorrow I will make another post on this in which I dispel modern protein myths!!

1. Proteins are clusters of amino acids. They are the building blocks of every single thing on and in our body including hormones, thyroid, hair, skin, nails, bones, organs, and immune cells…and muscles. Quality of protein is determined by the level of ESSENTIAL amino acids in the food or drink. (Essential means our bodies can not manufacture them and we HAVE to ingest them from food or drink).
a. The quality is most affected by the Branch-chained amino acids Leucine, Isoleucine, and Valine.

2. This leads to the next point that NOT ALL PROTEINS ARE CREATED EQUAL. Animal protein (meat, cheese, milk, eggs, etc) have a more full Amino Acid profile than plant protein (quinoa, bulgur, nuts, etc). And McDonald's burgers are lower quality than ones you can make at home.
a. It would take 4-6 cups of quinoa to equal the same quality of protein as a 3-4oz chicken breast (and even then the chicken still has a better profile).
b. Whey protein has a better profile than vegan protein. If you DO choose vegan protein it's important to go for a rice/pea blend (the amino acids fit together) and add a scoop of BCAA's!

3. ANABOLIC VS CATABOLIC. The body is always in a state of Anabolic (building up) or Catabolic (breaking down). To create an anabolic response and stimulate muscle tissue growth we have to eat 30g of a high quality protein. The body then stays anabolic for about 3-4 hours. So the old advice to "eat a small meal every 3-4 hours" was almost accurate. REALLY we want to eat a high quality protein source yielding 30+ grams of protein every 3-4 hours in order to build muscle tissue?

Why 30g? Because that's the number that has to proven to contain 2.5g of Leucine, which is the important one for muscle protein synthesis.

So what happens when we eat less than 25-30g at once? It's used for maintenance rather than actual anabolic purposes. Maintenance will be an acceptable purpose for all of us down the road. But for now every single person should look to remain Anabolic throughout the day as much as possible!!

So do yourself a favor and find the combinations of food you like that get you to that 30g (OR MORE) mark. There is no scientific evidence of being able to eat too much protein. And science has tested upward of 3 grams per pound of body weight. The same can not be said about fats and carbohydrates. So 30g should be your minimum target.

4. ANABOLIC RESISTANCE. As we age and/or obesity can lead to this condition in which the body has a hard time utilizing protein for muscle synthesis. DON'T WORRY, though! The way to fix it is by presenting the body with 30-50g of protein every 3-4 hours.

5. MEAL THRESHOLD. As I mentioned above, 30g of protein is what correlates with 2.5g of Leucine, which is key for getting in to an anabolic state. Anything less than that only results in maintenance processes for the body (which isn't bad!!..But we're all shooting for more in this group!). And maintenance will also happen at 30+ grams…so you may as well get more bang for your buck!

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Ok that's enough for now :) I'll make another post tomorrow concerning some myths and misunderstandings of protein!

Until then……

Walk the Talk.

Hello all, and happy Sunday!!

Here's another SUPER EASY and inexpensive Crock-Pot recipe to get you ready for the week! It has a great balance of Micronutrients AND Macronutrients.

Crock-Pot Steak Fajitas!

Hit the save button so it's easy to find next time you're at the grocery store!

You can make this recipe even less expensive by substituting chicken or a less expensive steak for the T-Bone. That was my original plan, but then had their T-Bone steaks for $6.99/lb, and since I was under in my grocery budget this week I splurged a little!!

Another way is to use just 2 cups of brown rice instead of doing a cup of quinoa. However if you're looking for more nutrients (like me and most pro soccer players), then stick with the quinoa!

Ingredients:
3lbs T-Bone Steak ($20.62 on sale)
1 large red onion ($1.40)
1 large red bell pepper ($1.16)
1 large yellow bell pepper ($1.16)
1 large green bell pepper ($1.16)
2 1.12oz packets fajita seasoning ($3)
3 tbsp avocado oil ($0.35)
1 cup uncooked brown rice ($0.42)
1 cup uncooked quinoa ($2.22)

Total cost: $31.49
Total servings: 6 (even more if you don't need as many calories as me! Lol)
Cost per servings: $5.25
Macros per serving: 783 calories. 64g carbs. 67g protein. 26g fat.

Directions:
1. Slice the onion and peppers in to medium-sized strips.
2. Put the whole steaks and all of the ingredients (EXCEPT the brown rice and quinoa) in to the Crock-Pot.
3. Add 1/2 cup water to the Crock-Pot.
4. Cook on low for 6-7 hours, or high for 3-4 hours (I recommend low).
5. Cook the brown rice and quinoa separately
a. put both in a pot with 4 cups of water.
b. cook on high until water begins to boil.
c. reduce to a simmer and cook for 20-25 minutes or until water is evaporated.
NOTE: make sure it's a simmer. If it's not then the water will evaporate too fast without
cooking the rice properly!
6. Divide the rice and quinoa in to 200 gram portions.
7. Divide the Fajitas in to 6 (or more) servings.
8. Pour 1 serving of fajitas over 1 serving of rice.
9. ENJOY!!!!

Haaaaaaappy Sunday, all!

I want to hit you with a new recipe today so you can save it, buy the ingredients tonight, throw the ingredients in a Crock-Pot Monday morning, and have lots of yummy healthy food when you get home from training, school, work, the gym, or whatever it is yo beautiful self does during the day!!

It's another one of my favorite recipes from childhood: Swiss Steak!

Ingredients.

2 lbs round or swiss steak, cut in to cubes ($11.16).

1 large onion (yellow or white), thinly sliced ($0.81).

1 14.5 oz can diced tomatoes ($0.86).

1 6 oz can tomato sauce ($0.38).

Salt (pink Himalayan or sea) and pepper to taste (

HAAAAAPPY TUESDAY, ALL!😁✌🏼♥️

I looooove sharing cheap easy meals!!

Credit to for sharing this FIESTA LIME CHICKEN recipe with me.🐓🙌🏼

It's a great meal if you're cooking for kiddos!

Or if you're like me and looking to meal prep for a few days without spending a ton of time and energy.

Save it and try making it yourself.

It took about 5 minutes TOTAL to prepare.

And it tastes INCREEEEEDIBLE🤤🤤.

And you can make it anywhere a Crock-Pot will fit!

Dorm room, hotel room, studio apartments, basements, etc.

Check the costs and macros at the bottom of this post!

Ingredients:
3lb Boneless skinless chicken breast ($7.50 on sale)
1 16oz jar salsa ($2.99)
1 1.25oz packet of taco seasoning ($0.89)
3 tablespoons chopped fresh cilantro ($.05)
1 lime, juiced ($.40)
2 tbsp avocado oil ($.50)

Directions:
1. Put salsa, taco seasoning, cilantro, avocado oil, and juiced lime in the Crock-Pot and stir.
2. Place the chicken in the Crock-Pot and coat it in the mixture.
3. Cover the Crock-Pot, set to low, and cook for 7-8 hours (or on high for 4 hours).

Number of servings: 8
Total cost: $12.33
Cost per serving: $1.54
Calories per serving: 240
Macros per serving: 9g carbs/ 33g protein/ 8g fat.

It's up to you how you serve the chicken!

In tacos, burritos, or with rice and beans!

For me, I'll serve it over 200 grams of cooked brown rice.

It's nutrient-dense (adds about 246 calories), cheap (it adds less than $.20 to the meal), easy, and all-natural.

Plus this recipe is super low in carbs, so this helps balance out the macro nutrients to make it a more balanced meal.

If you have questions about what to eat with yours drop them below!!




@ Lakeland, Florida

HAAAAAPPY MONDAY, ALL!😁✌🏼♥️

Continuing on my mini-series about CBD...

Go check out the posts from the last few weeks for more info!

The endocannabinoid system serves an important function: keeping your body in a state of healthy balance.

It acts like a regulator, dispatching endocannabinoids (neurotransmitters that share a similar structure with cannabinoids found in nature, like CBD and THC) to receptors located throughout your central and peripheral nervous systems.

When endocannabinoids bind to these receptors, it creates an interaction that brings a particular biological function back into balance.

When you introduce external cannabinoids like CBD into your body—whether eaten, inhaled, or applied to the skin—you effectively give your body a boost of extra cannabinoids.

This may help your endocannabinoid system do a better job at regulating any functions that are imbalanced.

For athletes, who often deal with inflammation and pain, CBD oil may improve their body’s ability to reduce inflammation, leading to faster recovery and alleviating symptoms of pain along the way.

Additionally, CBD appears to activate certain receptors in the brain, an interaction that results in an antidepressant-like effect.

CBD has also been shown to reduce cortisol levels, the hormone that produces stress.


It's for these reasons I've started taking CBD every day.

For me, it's another multi-vitamin I've added to my routine.

Go check out for some high quality CBD oil.

Or shoot me a message with questions!!

I'm happy to help!😁✌🏼♥️





@ Rochester, New York

One of the cool things about modern science is the bio-hacking we're getting in to!🧬🧪🔬

Cool humans have spent a lot of time figuring out which molecules help our bodies perform at optimal potential..and we continue to learn more and more all the time.

One area in particular this helps me is in regards to pre workout/performance eating and supplementation.

(I'll do another series soon about eating habits, but over the next couple weeks I'll go through the different pre-workout supplements I rotate between.)

Today I'll explain why I use them.

Then over the next 3 weeks I'll break down each of the 3 that I use regularly.

And give tips on which ingredients to look for!

So check back!

Ok....so....Why do I use pre-workout supplements?

Super simple: consistently enhance my performance during competition and training.

Just like everything else...consistency produces results.

With the ingredients in the pre workout powders I use I'm helping my body to operate at a higher level than it would without them.

Day after day, week after week, year after year.

Doing this regularly has helped ensure the strength and muscle gains I've sought over the last few years.

Plus they make it really easy to get going when I'm low energy and fatigued due to daily training and/or hitting a workout later in the day.

The main thing that dictates which pre-workout supplement I use is what I'm preparing for.

Game? Team training session? Individual training session? Strength/power lifting session? Cardio?

I have a different one for each occasion, and luckily has me covered on all 3!

I'll explain them individually over the next few weeks.


If you have questions about your own routine and supplementation drop them in the comments below!!

Haaaaappy Sunday, all!😊✌🏼❤️

Here's the Crock-Pot chicken cacciatore recipe I mentioned in my story earlier this week.

My Ma made this pretty regularly when I was growing up, and it's one of my favorites😋

Add the ingredients to your Sunday shopping list, prepare it on Monday morning (in less than 5 minutes), and you'll have super inexpensive and healthy meals for at least a few days.

Note: not everyone has the same nutritional needs, so you may need less protein!

Comment below with your questions!!

Ingredients:
Chicken: 3.5lbs ($12.50)
White onion: 1med ($0.86)
Yellow onion: 1med ($0.84)
Diced tomatoes: 1 14.5 can ($0.86)
Tomato paste: 1 12oz can ($0.86)
Garlic: 2 cloves (

HAAAAAAPPY SATURDAY!!😊✌🏼♥️

BIG match day!⚽🧡

Grateful that got my hair and beard on point for the occasion!!🙌🏼

Even more grateful to have met him and heard his story.

Came from nothing.

Cutting hair in his garage when he was 14.

Two steps forward, one step backward for years in the barber industry.

10-12 hour days.

All the way to owning his own shop.

And look at the work he does😍.

I've seriously never felt this attractive...EVER. And that's not an exaggeration🤣.

THESE are the businesses we want to support and show love to!

(Hence such a long post about a haircut 🤣).

Keep Grindin', brother.

If you're in or around Lakeland go give them a shot.

Women, half of it is a salon😉.




@ 803 West Memorial Blvd

HAAAAAPPY THURSDAY, all!!😊✌🏼♥️

WEEK 2 IN THE CBD MINI-SERIES (Go read my post from last week about CBD to get caught up!):

As athletes (and people who do fitness in general) we apply greater stress to our bodies, leading to pain and inflammation greater than what our endocannabinoid systems can handle.

As mentioned in the last post, this system regulates A LOT of stuff.

Adding exogenous CBD may help this overloaded system get the neurotransmitters back under control and help athletes maintain homeostasis.

This is INCREDIBLY beneficial during training and during matches or competition.

This is why I take CBD before training and matches.

Here are some of the biggest benefits CBD has for athletes:

1. NATURAL alternative to nsaids and opioids for pain relief.
2. Faster recovery time between workouts.
3. Reduce inflammation.
4. Settle stomach.
5. Improve sleep quality
6. Reduce anxiety (especially on match days).

If you're looking for a good CBD oil go check out .

Or hit me up for suggestions and with questions!!!





@ Lakeland, Florida

MERRY CHRISTMAS, ALL!😊✌🏼♥️

I'm always super sad when I can't make it home to spend holidays with my family in Arizona.

Especially Christmas, because it's my favorite♥️🌲.

But I ask myself -- "Where does God have me for such a time as this?"

(A question I like to ask myself in times of stress or sadness).

And I'm always reminded of the beauty, love, and opportunity around me.

What an absolutely beautiful place to spend Christmas😍.

And in absolutely perfect company.

Love from me and my boys😊✌🏼♥️.




🎄

HAAAAPPY SUNDAY!!😊✌🏼♥️

Eating healthy doesn't mean you don't get to eat sweet/tasty treats! (Trust me!!🤤).

It just means you opt for higher quality sweets, create balance in the rest of your meals around it, and make sure you're getting your micro nutrients to help your body clear out what it doesn't need!

My FAVORITE bedtime dessert is a good example of this -- MUG CAKE!!

It takes about 2 minutes to prepare, tastes sweet🤤, and has some good protein in it!

Save it and try it!!

Have your kids try it!

The ingredients:
1 serving Kodiak cake mix.
1/2 scoop Level-1 protein.
Water to thin the mix.

Directions:
Mix them in a mug. Put in the microwave for 45-60 seconds (depending on how "done" you like yours). BOOM...DESSERT!!

The macros: 34carb/26protein/4fat.

Preeeeeetty ideal😁.

I opt for because of the protein and quality of ingredients.

I opt for level-1 protein because it is slower digesting and mixes incredibly well (it doesn't leave the mug cake grainy).

Give it a try and let me know what you think!!!


Have a great week!





@ Lakeland, Florida