Truself Training

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Welcome To TruSelf Training

July 28th, 2010

TruSelf Training is a Personal Training company. We are able to expand, install and manage quality successful personal training programs and departments in any fitness facility; including fitness gyms, corporations, and clinics. If you have any questions, feel free to get in touch.

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TruSelf Training’s Corrina Ornelas Testimonial

October 22nd, 2014

TruSelf Training’s Corrina Ornelas Testimonial:

I just finished my last session with Corrina and want you to know she is outstanding.
I will recommend her in a heart beat to others. She is an excellent listener and assessor
My training was individualized and with the variety of exercises she provided, I am set for a life time, which is what I asked for.

My time with her has exceeded expectations and has been wonderful.
I have learned a lot and strengthened my body.

*Nancy Spejcher*

If interested in having a complimentary assessment done with TruSelf Training’s Corrina Ornelas please fill out the form below!

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TruSelf Sporting Club – Allied Gardens Sample FREE Group Exercise Class Schedule

October 14th, 2014

TruSelf Sporting Club – Allied Gardens Sample FREE Group Exercise Class Schedule is up! Remember all of your classes are FREE included with your membership dues! There is no extra cost, guaranteed renewal or tiered pricing. You have access to it all!

TruSelf Sporting Club is located at 5125 Waring Road, San Diego, Ca 92120 in the neighborhoods of Allied Gardens, Del Cerro and San Carlos. Join TruSelf Sporting Club TODAY FOR PRESALE! Fill out our form below to schedule your tour or for more information on our HEAVILY discounted memberships and personal training programs!

TruSelf Sporting Club - Allied Gardens Free group exercise class schedule copy

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TruSelf Sporting Club – Allied Gardens San Diego – Pre Sale

September 4th, 2014

We are pleased to announce a new fitness facility located in neighborhood of Allied Gardens San Diego! We are located in Allied Gardens east shopping center of 5125 Waring Road, San Diego, California 92120.

TruSelf Sporting Club is a full service membership gym and is over 7,000 square feet. We’re proud to offer our members and guests the finest training available! We offer a full line of state of the art cardiovascular equipment, 2 dedicated free weight rooms, kettlebells, TRX and functional workout area’s and a full schedule of free group exercise classes included with your membership. The classes we offer are:

  • Body Pump
  • Boot Camps
  • Functional Training – Taught by nationally recognized Fitness Professionals
  • Pilates
  • Spinning
  • Silver Sneakers
  • TruBarre
  • TruFit (a version of Cross-Fit)
  • TRX Suspension Training
  • Yoga
  • Zumba

TruSelf Sporting Club – Allied Gardens is more than just a fitness gym – it’s the best place to learn about fitness workouts and new fitness trends. We know fitness inside and out, so we can answer all of your questions and help you learn more about what you’re interested in and what works best for you.

TruSelf Sporting Club offers free workshops, equipment demonstrations, and fitness seminars tailored to all skill levels; from basics for new exercisers, to movements for the advanced athlete. If you’re interested in taking your fitness or your physique to the next level, you can make a personal one-on-one appointment with one of our TruSelf Training fitness professionals.

TruSelf Sporting Club Allied Gardens San Diego is starting our Pre-Sale phase before we officially open our doors. What this means for you? A limited time offer for heavily discounted memberships and personal training services! So come by and stop in or fill out the form below and we can gladly welcome your path to fitness success!

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TruSelf Training Partners With World Instructor Training Schools (W.I.T.S) and University of San Diego (USD)

July 31st, 2014

TruSelf Training  and TruSelf Sporting Club are proud to announce our latest partnership with World Instructor Training Schools (W.I.T.S) in Educational Excellence For Fitness Professionals Certification Course. TruSelf Training and TruSelf Sporting Club will work exclusively with the University of San Diego (USD) and World Instructor Training Schools with their students on preparing for the nationally recognized certification.

TruSelf Training and TruSelf Sporting Club are very excited too host intern students from the new Personal Trainer Certification Program at the University of San Diego. TruSelf Training has a great name in the fitness industry and we will continue to contribute to its success not only as a service to our clientele but to all of our national partners with brand recognition!

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TruSelf Trainings Adam Luy

June 27th, 2014

TruSelf Training welcomes fitness professional Adam Luy to the team!

Adam Luy’s interest in health and fitness started when he joined his first soccer team at 8 years old. Since then he has participated in many sports, including football, tennis, cross country and track and field. He started weightlifting during track and field and has learned many new weightlifting exercises and techniques since then. After graduating from San Diego State University with a degree in Chemistry, he decided helping people achieve their fitness goals was his real passion.

Adam’s goal is to encourage healthy lifestyle changes in all his clients. He enjoys teaching his clients about proper nutrition, exercise, and living a healthy lifestyle. He has experienced and recovered from multiple injuries, including a lower back injury and uses his experience to help his clients overcome or prevent their own injuries. He believes in lifelong learning and staying up to date with the latest research in health and fitness and constantly creates new ways to push his clients towards their goals.

Adam Luy

  • Certifications:
  • *National Academy of Sports Medicine – CPT
  • *National Academy of Sports Medicine – PES Performance Enhancement Specialist
  • *National Academy of Sports Medicine – CES
  • Corrective Exercise Specialist
  • *CPR/AED Certified

If interested in having a complimentary assessment with TruSelf Trainings Adam Luy, please fill out the form below!

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Powerhouse Fruits and Vegetables: Ranked From Best to Least

June 10th, 2014

Defining Powerhouse Fruits and Vegetables classification list is a tool for nutrition education and dietary guidance.

Tables

Return to your place in the textTable 1. Bioavailability of Nutrientsa Used to Weight Nutrient Density Scores, 2014
Nutrient Bioavailability, %
Iron 18
Riboflavin 95
Niacin 30
Folate 50
Vitamin B6 75
Vitamin B12 50
Vitamin C 70–90
Vitamin K 20

a Values shown represent the bioavailability of naturally occurring forms of the nutrients. When a range of values was reported, the lowest value in the range was used as the weighting factor.

 

Return to your place in the textTable 2. Powerhouse Fruits and Vegetables (N = 41), by Ranking of Nutrient Density Scoresa, 2014
Item Nutrient Density Score
Watercress 100.00
Chinese cabbage 91.99
Chard 89.27
Beet green 87.08
Spinach 86.43
Chicory 73.36
Leaf lettuce 70.73
Parsley 65.59
Romaine lettuce 63.48
Collard green 62.49
Turnip green 62.12
Mustard green 61.39
Endive 60.44
Chive 54.80
Kale 49.07
Dandelion green 46.34
Red pepper 41.26
Arugula 37.65
Broccoli 34.89
Pumpkin 33.82
Brussels sprout 32.23
Scallion 27.35
Kohlrabi 25.92
Cauliflower 25.13
Cabbage 24.51
Carrot 22.60
Tomato 20.37
Lemon 18.72
Iceberg lettuce 18.28
Strawberry 17.59
Radish 16.91
Winter squash (all varieties) 13.89
Orange 12.91
Lime 12.23
Grapefruit (pink and red) 11.64
Rutabaga 11.58
Turnip 11.43
Blackberry 11.39
Leek 10.69
Sweet potato 10.51
Grapefruit (white) 10.47

a Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).

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TruSelf Trainings Gwen Clarke Instructing a Lunge Twist Exercise

April 10th, 2014

TruSelf Training’s Gwen Clarke instructing a lunge twist exercise. Great for a dynamic warm up, flexibility, core and leg strength.

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Gwen Clarke Instructing a Cable Chop Exercise Video

February 27th, 2014

TruSelf Training’s Gwen Clarke Instructing a Cable Chop. Great for core strength, full body range of motion, total body movement and great for burning lots of calories.

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Kick Off Your New Year With These Fat Loss Solutions

January 28th, 2014

#1 Avoid Self-sabotage

Often times you have a plan but come across obstacles. For example, you have the greatest of intentions to avoid eating any sweets at a family gathering but your favorite cookies are sitting right in front of you calling your name! You resist all night but cave in at the end.

At this point many people sabotage themselves and eat the whole plate of cookies. Some may say, “forget it” and ditch the entire plan, thinking they will begin a few weeks later in the New Year. By that time, it may be 20 pounds too late. Remember a few seconds on the lips and a lifetime on the hips!

#2 Eat Breakfast

Eating breakfast may seem obvious but many people don’t think it’s important. Most people that skip breakfast overeat at night. It’s a given, if you don’t eat anything until lunch your body will need more food at night to compensate. So then you will most likely overeat at night before going to bed in a few hours. This is the perfect timing for fat gain. Additionally, when people are ravenous at night, most of the food that is eaten is in the form of junk food, which worsens the situation.

What is interesting to know about breakfast is the influence it has over blood sugar after lunch. This effect is known as the “second-meal effect.” Research has proven that eating breakfast actually helps control blood sugar after lunch!

Skipping breakfast may cause people to suffer the dreaded food coma after eating lunch. Many will remedy this by eating chocolate, candy or some kind of sweet snack to get them through the afternoon. The only problem is that this sets up the person to crave more sugar or junk foods in the afternoon and this can become a viscous cycle.

If breakfast is eaten, blood sugar can be controlled and the dreaded food coma will be avoided. This leads to less junk eaten in the afternoon and less cravings at night.

#3 Be a Carnivore

Protein is really key for maintaining weight through the holidays. There are two main reasons: The first reason is TEF. It stands for thermic effect of food. Anytime you eat food, the body has to use its own energy to breakdown and digest the food. Research has shown that protein takes as much as ten times more energy to break it down versus other macronutrients (Tappy, 1996). Eating protein is a great way to increase your metabolism.

The second reason is that protein will help prevent you from overeating. Protein is very satiating. Research has shown that when subjects are fed a high protein breakfast, in the form of high quality beef and eggs, they are more satisfied due to the release of a hormone called peptide YY (PYY). When protein is eaten the ileum and colon produce PYY which leads to a feeling of satiety. Another benefit of protein shown in this study was the reduction of evening snacking of junk foods such as candy, desserts and salty foods.

Make sure to eat protein at breakfast, lunch and dinner. A serving size should consist of the size of the palm of your hand. Great protein sources include:

  • Eggs
  • Pork
  • Chicken
  • Beef
  • Turkey
  • Seafood

If you plan on splurging at a party, strategically eat protein before your splurge. Splurging on sugar or carbohydrates on an empty stomach will spike your blood sugar. Once it is spiked your blood sugar will rapidly drop. This drop precipitates eating excessive amounts of sugar and carbohydrates – you’ll eat sugar as if you’re a bottomless pit. Eating protein will help prevent this from happening.

#4 Exercise

Being sedentary is a sure fire way to put on lots of fat. No matter how much you splurge during the holidays, continue to exercise. Splurging usually comes in the form of excessive carbohydrates such as alcohol, desserts and high starch meals. There’s an old saying:

“Just burn it off with exercise.”

You can’t exercise off a bad diet but you can use exercise to help counteract the splurging. Your body has two locations to store carbohydrates: liver and muscles. The stored form of carbohydrates is referred to as glycogen. Once these two places are filled with glycogen, the overflow goes into fat cells. Fat gain can be an unlimited process.

Think of your muscles as a sponge and carbohydrates as water. If you drop a sponge in a bowl of water, the sponge soaks up the water. In the same way, as you eat carbohydrates, the muscles will absorb the carbohydrates. There is one caveat though. The muscles must be like a dry sponge to soak up the carbohydrates.

Exercise is a beautiful thing! As you exercise, your muscles use glycogen as fuel. This would be similar to squeezing out the water in the sponge. Exercising will help deplete your muscle glycogen so that when you do splurge, the carbs will be shuttled into muscle cells rather than fat cells. So no matter how much you splurge, continue to exercise and be active.

#5 Take Your Fish Oils

Most people have heard of fish oils for the prevention of cardiovascular disease, hypertension and diabetes but fish oils are also great for preventing fat gain. In fact, fish oils have been shown to burn fat.

A study separated subjects into two groups and supplemented the first group with 4 grams of safflower oil and the second group with 4 grams of fish oil. After six weeks, the group that was supplemented with fish oils lost fat and gained lean body mass. What makes this even more profound is that the subjects “did not engage in consistent, systemic exercise training.” Essentially you lose fat with fish oils even without exercise.

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Water Hydration Benefits

January 3rd, 2014

Here are some benefits to drinking water to maximize health, productivity, and overall everyday benefits!

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