02/27/2023
Stop putting it off 🔥🔥
Jorge Rosado
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Jorge Rosado, Personal coach, Orlando, FL.
Science-Based Nutrition & Training Coach
Drug-free Athlete
Legion Athletics Athlete
93kg National level Powerlifter
IG|fitness_iq
To apply for 1on1 coaching click below
https://fitnessiq.typeform.com/to/ACa3RA
07/09/2020
❌[Front Squat]✅
Hands down one of my favorite movements for overall quad development.
Which also happens to strengthen your erectors so you can maintain a more neutral spine positioning with other compound movements.
For the front squat you want to ensure you're maintaining a rigid torso. Otherwise, your spine will begin to round, your chest will collapse forward and the load will end up bringing you out in front of your mid-foot which makes the overall lift less efficient and effective.
This could increase your risk of injury. My advice would be to pick a load that you can maintain the proper positioning in the hole. This will increase the effectiveness and efficiency of the lift while reducing any potential injuries and you can build from there.
I would typically recommend using an Olympic lifting shoe to help if you have limited ankle dorsi flexion. This will allow you stay more upright and increase quad activation.
To further ensure you maintain a rigid torso position I would advise to break at the knees primarily and essentially just sit down, not setting your hips back too far. But, if anything PLACING them between your legs to the degree YOUR mobility allows for. YES! Your knees can pass your toes! It's a myth guys!
For grip you can use "Arms across" or "Front Rack" position: I will show this later this week.
NOTE: Dig your traps/back and into the bar when coming off the descent and further prevent your chest from collapsing.
Hope this is helpful to some of you out here.
Do your prefer, low bar high bar or front squats?
❤️🙏🏽
07/01/2020
Are your hips too high‼️
Imma keep it short and brief for you.
Having them too high as the starting position will essentially turn your deadlift into straight leg deadlift and or a back extension and your lower back is gonna be FRIED due to the bar drifting forward and all that jazz.
When it comes to both the sumo and the conventional DEADLIFT you ideally want to set your hips as high as possible while still being able to grab the bar so that your back is in relatively neutral position and your shoulders are over the bar for conventional and for sumo you want your scapula over the bar.
The level of uprightness is gonna look different for everyone due to each individuals leverages but the principal still applies, imo.
Note: Be aware of having your setting your hips too low as well which can cause hip/ groin issues and simple make the deadlift inefficient when trying to move the most amount of weight possible.
If you want a video demonstrating this comment below your favorite donut ? lol
Much Love, Coach J
06/30/2020
https://youtu.be/u6GC2psB6IM NEW YOUTUBE VIDEO. NASTY PUSH WORKOUT.
PUSH WORKOUT FT AUSTIN DUNHAM | VLOG STYLE In this video, I let my good friend Austin Dunham take the lead on a push workout. Austin's Channel: https://www.youtube.com/user/GeekAMD Now on Boarding cli...
06/19/2020
When it comes to weight loss diets I feel like people ALWAYS overlook some of the important things. For example.
1. Personal enjoyability and 2. A Caloric deficit.
Stop arguing about what the best diet for weight loss. I see it all the time via the social media realms. People imposing that CLEAN EATING is better than IIFYM or vice versa.
Look, dude if you prefer Keto because you feel better on low carbs and it’s almost effortless for you to be consistent with it, then s**t, do you boo boo. Just don’t come over here like trying to sell me your religion because you believe it’s the only way.
Regardless of the diet, you decide to implement for your weight loss journey make sure that you’re not overlooking these two things. Ask yourself “can I stick to this style diet for a prolonged period of time?” If yes, GREAT. If the answer is NO. Well, you need to re-evaluate the approach you chose.
Moreover, make sure that you’re in a caloric deficit once you’ve decided the approach you think would work best for based on personal enjoyability. Meaning, make sure that you are burning more calories than what you are consuming.
You can do via 3 ways.
- Eating Less food
- Expanding more energy .
- A combination of both
Now, that will come to personal preference as well. Do you have the time to do more cardio? If no, then you need to eat less. If yes, then you probably can get away with not having to eat less. I prefer a combination of both because of my training I want to ensure I’m consuming as many calories as possible while losing weight to ensure I’m recovering well and aid my performance in the gym.
Whats your favorite dieting style? Comment below. I'd love to hear why it's work for you.
Much love, J
Much love, J 💯❤️🙏🏽
06/14/2020
It’s very common for most folks who begin some kind of diet to freakout from time to time when the scale shoots up a couple pounds during week (GUILTY) because they magically think they put on 3 pounds of fat overnight.
My friend, I can almost guarantee you that if you have been staying on track majority of the time with your diet/ macros along with training the reason for your overnight weight gain is probably due to one of the above reasons, or a couple I didn’t mention like being backed up on 💩, for women their menstrual cycle and earlier weigh-ins than usual.
Majority of the time its because some form of .
1.Water weight: Which can come from higher sodium level, more carbs than usual (extra glycogen pulls more water into the muscle), higher stress raises cortisol which increase water retention. Same reason women for the most part gain water weight during their menstrual cycle and when you experience Muscle soreness.
2. Food in your tummy: So eating a meal later than usual, weighing yourself earlier than usual, consuming more fiber than usual, or not having gone to the bathroom. All of these will make you weigh a little more because you still have some food residue in your tummy.
3. A combination of 1 & 2.
All in all, weight gain does not necessarily always equal FAT gain just like weight loss doesn’t always necessarily equal fat loss.
But you can just use “my scale is broken” if that makes you feel better 😂
But this is why as a coach with my clients I take the average weight of the 7 days of the week to better determine if we need to make any adjustments because weight is stalling due to your metabolism adapting and now because of other reasons, what was once a deficit is now a slight surplus, or is it one of the above reasons causing the spike in weigh.
Make sure to tag a friend that might find this helpful. Question, how many of you freak out? Be honest. Haha
Much love, J ❤️
06/11/2020
Thoracic extension usually refers to the ability of the thoracic portion of the spine (or T-spine), to extend backwardly from its natural resting position of slight flexion, straightening the curve of the T-spine, thus lengthening it.
Most of us have excessive thoracic spine flexion—also known as excessive kyphosis—which may contribute to issues up the kinetic chain to the shoulders and neck, or down the kinetic chain to the lower back.
Due to the hunched over position that most of us remain in throughout the day at our places of work/ looking at our phones.
Our joints and soft tissue often adapt to this flexed posture, limiting us from getting the thoracic spine extension that is considered the “norm” which is about 25 degrees.
When we lack thoracic spine extension, we often compensate with lumbar spine (lower back) extension.
This repeated poor movement pattern of compensated lumbar spine extension can contribute to us developing extension sensitive low back pain.
Improving your t-spine extension will massively help with not only your posture but with lifting. Specially with movements such as the over head press, bench, sn**ch, overhead squat.
Try out this exercise to improve your thoracic spine mobility.
If you found this helpful please share this with a friend and comment your favorite muscle group to train?
Much love, J 😌💯🚀
NOW ACCEPTING 1on1 clients for training and nutrition. To apply for a free 15 min consultation click link in bio.
06/10/2020
SOUND ON🔊A common mistake that many lifters make during the low bar squat is squatting with rounded upper back aka flexed thoracic spine.
Doing so can cause the bar to roll up your back which can stress your shoulders/ elbows and lead them to those annoying shoulder/ elbow pains.
This also will create a lack of stability in your squat causing the bar to get out in front of your center of mass which is the most efficient bar path. Now you’re in the hole and have to regain by pressing of your toes because you’re folding forward to successfully ascend.
To avoid lack of inefficiency and save energy and most importantly avoid getting injured you want to ensure that you are keeping you’re upper back tight or in t-spine extension
Bracing your core is not enough for your upper back to get tight! You have to actively keep your shoulder blades together ( scapula retraction) , driving your elbows into your lats, (think about pinking a penny in your armpit)
I typically avoid the cue CHEST UP because you also don’t want to hyperextend which can compromise your stacked joint positioning.
Do you struggle with the squat ?
Much love, J ❤️
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NOW ACCEPTING 1on1 clients for training and nutrition that want to get their gains back. To apply for a free 15 min consultation click link in bio.
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06/09/2020
8 Practical Tips for POST quarantine training. A lot of you might be confused about how you should approach stepping back into the gym to get your gainzz back. In this video, I attempt to provide you with...
11/19/2019
DEAR YOUNGER SELF- A VOICE MEMO
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