Squish

Squish GRAND OPENING NOVEMBER 23RD AT 11AM
Prepare to train to SQUISH! Basically, a new way to get lean, and of course... STRONG!

Squish is a new way of training by combining corrective exercise principles with progressive overload through strength training.

Squish is turning 3! As a way of celebrating this momentous occasion we will be holding a special Squish raffle for all ...
11/15/2022

Squish is turning 3! As a way of celebrating this momentous occasion we will be holding a special Squish raffle for all existing clients and new sign-ups! We will be revealing the prizes throughout the week, along with instructions on how to earn your tickets. In the meantime... Let's PUMP IT! 🍑

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08/03/2022

The Variations of the Single-Legged Romanian Deadlift.

To see the whole video on YouTube, click the link in our bio!

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07/29/2022

Common Mistakes when performing the Single-Legged Romanian Deadlift.

To see the whole video on YouTube, click the link in our bio!

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07/26/2022

The Benefits of the Single-Legged Romanian Deadlift.

To see the whole video on YouTube, click the link in our bio!

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Nutrition is important!It is the fuel that drives you forward not only in your day but to perform effectively at the gym...
08/05/2021

Nutrition is important!
It is the fuel that drives you forward not only in your day but to perform effectively at the gym. Lately, we have been hearing signs of nutrition-deficiency. This is commonly expressed as being tired, fatigued, or not present.
The culprit: Missing or skipping meals throughout the day only to remain in an extreme caloric deficit prior to working out.
For some that is okay while in a structured environment, but for daily activities paired with exercise, it is not.
Below is a list of some healthy snacks and small meals that can be eaten prior to and after your workout to make sure that you have the right fuel.

A little preface: These snacks/small meals are not for weight loss or gain, but only meant as suggestions for individuals looking for ideas to add into their diets.

If you have specific questions on diet or macronutrient counting, feel free to DM us.

Pre-Workout Snack:
Whey Protein Isolate Shake: Quickest absorption. Drink 30 minutes prior to workout.
Plant Protein Shake: Slow absorption and low bioavailability, but a great additive to any diet. Drink about 1 hour prior.
Eggs and Rice: Simple protein mixed with a carb will fuel you, but need to be ingested about an hour prior.
Nuts and/or Seeds with Fruit (dried or fresh)
Oatmeal or PB Toast with Banana: Complex carbs will fuel an endurance/strength workout.

Post-Workout Snack:
Quick and Easy: Drinking a protein shake directly after training will help someone to reach their protein goal. A fruit can also be paired with this to reach a carbohydrate goal.
A little more prep: Greek Yogurt, Berries or other fruit, and a serving of granola or cereal.
Small Meal: Chicken Breast and a green salad (or 1 cup of cooked rice)

01/29/2021

Build up those pecs!

As with any muscle you want to build, you have your main size developers and your detail sculpting exercises. For building up the pecs, chest presses, incline presses and dips (for lower pecs) are some of the best size builders. The only issue with these 3 main pushing exercises is that they don't build the inner cleavage as well as the fly variations and the transverse push variations.

Main purpose of the chest fly:

The db chest fly is a classic in body building circles. It's a great exercise for working muscle mind connection and for working the whole length of the fiber. The only issue with this exercise is that it's very easy to do it entirely with your shoulders.

A good rule of thumb with chest flies is don't pick a weight you can’t load into your pec. Once you start feeling the shoulder burning more than the chest you should know you need to pick something lighter.

Second, maintaining the chest up and exposed permits you to get deeper into the chest more than if you are flat on the bench. Also, a slow tempo adds to this characteristic as the more explosive the fly the more you will use assisting muscles.

Here’s a few sound cues I used to teach one of my clients how to do it. Hope it helps you out too!

When in doubt, Squish harder.

01/23/2021

So you got some neck pain? Or maybe it's the shoulder? Wait, it's the elbow!

Welcome to being an adult behind a desk (though some of us get this from school).

At Squish, fixing neck/shoulder/elbow pain is one of the more common issues we normally see in our hardworking clients. The fact of the matter is that the human body is not designed to be in a single position for a long time. We are biologically made to be on the move constantly, hunting and searching for food. You can imagine that living in a way that differs from how we evolved would have consequences.

One of the classic ones is the Upper Cross Syndrome. Visually it looks like the head is forward, the upper back is slouched, the lower back is arched. This posture is very common from office work and it comes with a plethora of pain signals, from shoulder and neck pain, to sciatica and lower back pain.

Other common presentations are not syndromes in themselves but more like chronic postures, including shoulders forward, head tilted forward, over arched back (without them having anything else). These all potentially lead into pain in the upper extremities.

So what's the fix? Almost all of these problems are easily fixable with proper back training. I cannot stress enough to my clients that there are very few activities you can do that properly train the back than weight training. Some people might say “you can just climb and train your back!”, or say “just do pull ups to train it!” The problem is in the specific back muscles to train, and for that a cable machine is invaluable (along with proper sliding of the shoulder blades).

There are about 40 muscles in the back, when training learning how to activate the latissumis dorsi in conjunction with the middle and lower fibers of the trapezius is what tends to fix these types of problems. In my experience it is very hard for a person to do a correct pull up if they have never done scapular training (the muscle mind correction training where the person can really control how they pull with what muscles).

The amount of times I've cut the row weight of a new client (that worked previously by themselves) to have them use the correct combination and have them expressed how hard it is to really use the back is so numerous I've lost count. In that same vein, of the more than 500 people I've seen I've had 2 clients know how to properly engage their shoulder blades (they were previously trained by good trainers).

I'll be posting some videos for you guys on proper back training. Just know that if it doesn't feel good it's not that it's not working, it's that you're probably doing it wrong!

01/09/2021

Many things in our current culture are based on the principle of instant gratification. Pay money, get what you want. Reward signal fleetingly comes in and disappears for the next purchase to be ready to provide some form of pleasure.

Weight training is an entirely different beast. There are not enough fingers in my hands to count the number of times I've gotten new clients expecting to get in shape in 1 month. They see some Instagram models, or some of my long term clients and want to look exactly like them, but they want it fast.

Those long term clients that look amazing have put in quite a bit of time training. Building muscle takes time, especially when you're natural and not using sport enhancing drugs.

To put it into perspective, woman gain about .5 to 1lbs of muscle a month in the first year of training (men gain about 1 to 2 lbs), this is if they:

*Eat the correct amount of protein
*Work out with a proper program and not just go gung ho at the gym
*Perform progressive overload
*Sleep enough

That's also without taking into account actually learning how to lift. Lifting weights is NOT pick heavy things and repeating. It is learning how to control force and your body’s capacity to use it, proper form takes years to learn.

Again to put it in perspective, it takes 10 years for someone to be considered a veteran lifter, 5 years to be considered advanced, 1 to 5 your still a beginner. In other words, at month 1 you are a baby at knowing how to lift.

So why do something that takes so long to master? Why try to build muscle when it takes so long? How quickly can you get into shape?

Because weight training is so much more than aesthetics, but the aesthetics always come! What you get from weights you can’t get it anywhere else.

You get bone density, improved immune response, improved heart function, and improved cognitive function. It helps prevent every single chronic disease known to man, and if you have a chronic disease it will help you by making the symptoms less!.

Weight training is the fountain of youth, strength and the capacity to just live better.

Stop wasting time and get to the gym and lift some weights. Get a trainer and learn how to lift properly (make sure they actually know their stuff).

Address

27184 Ortega Highway Suite 108
San Juan Capistrano, CA
92675

Telephone

+19492572384

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