Gainzzz Fitness Physical Literacy

10/25/2022

My goal is to bridge the gap between where people currently are and where they want to be in their health and wellness journey.

Movement/Exercise - if you have 0 knowledge and don't know where to start, don't know what to do, intimidated by exercises, and have no plan in the gym. I use my 15+ years of knowledge and experience to shorten your learning curve.

Nutrition - if you don't know what to eat, how much you should eat, need help making a meal plan or don't want to have a boring diet, I use my years of weight gain, weight loss, and maintaining my body weight with nutrition knowledge and experience to help you make sense of it all and more achievable.

Recovery - if you're tired of going through physical pain such as back, knee, hip, and shoulder pain, I've been through all of those things as well. I'll show you exactly what I did to get rid of all these pains WITHOUT seeking a specialists. DISCLAIMER, I'm not saying you shouldn't go see a specialist, but if you're more on a holistic self heal journey, then I can help you with that.

Live life on your own terms and take ownership of your life.

Living in pain is NOT normal no matter your age.

Living life and not being and feeling strong and capable is not a way to live.

That's my purpose and those are my intentions.

07/22/2022

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04/08/2022

Welcome to the GAINZZZ FITNESS page ladies and gentlemen, new and old!! Here, is where I'll be dropping gems regarding fitness, recovery, and nutrition.

Who am I? My name is Hassan Rose, and I'm a personal trainer, strength coach, and nutrition coach. I've been a certified trainer since 2016 and I've been exercising since age 14. I went to a personal training coach and attained my certification. Worked in several commercial gyms (Crunch, Blink, Equinox). While working for Equinox, I acquired 3more certifications (NCSF, Trigger Point, Kettlebell Level 1) and currently working on my nutritionist certification. I am also an athlete. Powerlifting and Bodybuilding are my current sports. Competed in 3 powerlifting meets winning my first 2 and 1 Bodybuilding competition placing 3rd and 1st place.

I started working out because I was tired of my mom's hitting me in my chest saying "you need some bass in your chest" 😂😂😂 but I'll save that story for another time! My goal is to teach beginners the importance of Physical and Nutritional Literacy to live a strong and long life (Pause).

Your favorite Physical literacy and nutrition expert here at your service

03/14/2022

UNF**K YOUR LUNGE

The Lunge is a Unilateral Squat variation, meaning it's a Knee dominant movement, which also means its mostly meant for Quad development. For a long time, we were taught not to squat (or lunge) with our knees going pass our toes, but it reality, THAT'S WHAT YOU'RE SUPPOSED TO DO!!

Why are we supposed to do this? Because that's when the muscles and tendons around the knee are at its most stretched out position. The greater the range of motion, the better for optimal growth.

When performing Lunges with your tibia (shin bone) perpendicular to the floor, your knees would not get as much range of motion and it would miss out on a large area of opportunity of growth, especially on the Vastus Medialis (inner quad) which has correlation to Knee health.

Another common way that people Lunge are when their torso is leaned forward to a great degree. This changes the Lunge from a Knee dominant movement, to a Hip dominant movement. What does this mean? The quads wouldn't be the main focus of the exercise. You would feel more hamstrings, glutes, and erectors (posterior chain). Yes, you would still feel your quads, but not in its entirety. Youre Vastus Lateralis (outer Quad head) and Re**us Femoris (upper quad head) would get a decent amount of clout during Hip dominant Squats but the inner head would miss out on the Quad o**y. This would only be wrong if you're doing Lunges to work on Quads. But if you're doing Lunges to put more emphasis on your Posterior Chain, then rock out. This is why specificity is important.

So to summarize, if you want to train your Quads in a compound movement, allow your knees to go over your toes AND keep your torso as upright as possible for your anatomical structure. Your knees will thank you, and you'll have a better understanding of how to perform any kind of Squat pattern, especially the Lunge

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02/08/2022

Use Physical Literacy and Nutrition knowledge to take hold of your life. Gain the confidence, and add a skill under your belt

TAKE OWNERSHIP OF YOUR LIFE WITH PHYSICAL LITERACY AND BECOME A BETTER