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.
July 28th, 2010
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.
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:
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.
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.
January 3rd, 2014
Here are some benefits to drinking water to maximize health, productivity, and overall everyday benefits!
December 4th, 2013
If your guilty of overeating during the holidays, here are some simple tips to keep in mind.
- Drink water. People often mistake thirst for hunger, so next time you feel hungry, reach for water first. Water will also helps you feel full and elevate your metabolism. Some experts suggest sipping water (or loose leaf tea) just before you sit down to a meal as you eat to add volume and weight.
- Set realistic goals. One or two pounds of fat a week is doable and healthy. Anything more and you could be losing muscle.
- Count to 10. Studies suggest that the average craving lasts only about 10 minutes. So before caving in to your urge, count to 10. Use the time to tackle an item on your to-do list and will keep you out of the refrigerator.
- Eat more often. People who have kept their weight off and or bodyfat for more than a few years tend to eat an average of five times a day. Light, frequent meals (Still watch your calories) curb your appetite, boost your energy, improve your mood and even speed your metabolism.
- Take one-third off. When you eat dinner out, reduce the temptation to clean your plate by setting aside one-third of your meal. Ask the server for a to go bag, and take it home for lunch the next day. Try serving yourself one-third less at home too. This simple tactic could subtract more than 500 calories a day.
- Go easy on the alcohol. Remember that alcohol is a source of calories and slows the liver function. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine, 85. A margarita packs a bigger caloric punch. Even worse offenders are creamy cocktails. If you’re being mindful of trying to lose weight, stick with water!
- Relax! Some people binge when they’re stressed. A Yale University study found that women who secreted the most cortisol (a hormone released during stress) ate the most high-fat food after stress. The combination of cortisol and insulin prompts the body to store fat in preparation for possible starvation. So take a break, get a massage, mini vacation, or treat yourself to a nice present.
November 16th, 2013
Myth: Women should not try any new exercise regimen once pregnant.
Although obstetricians typically recommend that pregnant women don’t add new exercises to their regimen, there isn’t any evidence to show such advice is warranted. The key to any good exercise program is a variety of activities, with strength training, cardiovascular endurance, and flexibility elements.
Keep doing what you love or already have been doing, but try to introduce one new element—like using the elliptical machine, a new exercise class or strength training program—in case you need another option later on in pregnancy.
There really isn’t a need to abruptly increase your amount of activity once pregnant. You can start a strength training program focused on your core (midsection including lower back), developing your upper body and modify it as your pregnancy advances. If you don’t have any experience with strength training, start out with light weights and seek a fitness professional who specializes in prenatal exercise.
Without question, flexibility should be part of everyone’s training program! For your flexibility training, I recommend prenatal yoga and a stretching program with your fitness professional. If you don’t have a fitness professional then start with the prenatal yoga. You don’t have to have any experience with yoga before pregnancy to start. Find a prenatal class, or look for yoga classes that are recommended for pregnant women. An introductory yoga class taught by an instructor certified in prenatal yoga would likely be just fine when prenatal classes aren’t available.
Soon enough, you will learn the modifications, and you’ll know what feels good and doesn’t on your growing belly. As the pregnancy progresses, the prenatal classes become even more beneficial as you practice breathing, vocal toning, and squats.
November 5th, 2013
The majority of people will feel a big difference in the way their body ‘feels’, once they have begun eating foods without a lot of sodium, preservatives and processed sugars. They feel less sluggish and more energized. Also, if portion control is also practiced, many people often find that burning fat is much easier.
Eating clean is not difficult once you understand that the only thing you are giving up is the packaging and taking a few extra minutes to prep your meals.
Here are some tips for clean eating made easy:
- Choose whole foods. Whole foods consist of nutrient rich produce, whole grains, nuts, beans, fish, chicken, sea food, and beef.
- Eat 3 meals and 1-2 smaller snacks to keep blood sugar stable and to avoid overeating and binge eating. Choose snacks like nuts, low-fat dairy, and fruits and vegetables. Include a protein, veggies or fruit, and a complex carbohydrate in each meal.
- Steer clear of refined (processed) sugar, bad fats (hydrogenated, trans-fat), preservatives, white breads, and any other ingredients that are unnecessary. Get most of your carbs from fruits, vegetables and whole grains such as quinoa, oats, and brown rice.
- Trade unhealthy fats (saturated and trans fats) for healthy fats (essential fatty acids). Use nut oils, coconut oil, avocado oils, and stick to nuts, tuna and salmon for your healthy fats. Remember you need positive fat to burn fat!
- Eliminate high sugary drinks such as sodas, juices with added sugars and energy drinks. Eliminate or limit alcohol.
- Read your labels. If you are going to purchase packaged items, try to pick an item that has minimal amount of sodium, ingredients listed, and preferably the more natural and organic the better.
October 29th, 2013
TruSelf Training welcomes Gwen Clarke to the team!
She has been training for over two years, and just moved to San Diego from Boulder, CO. She has experience in many different areas of fitness. Being a volleyball coach for 7 years she has worked with a wide range of age groups and skill levels, improving technique, strength and sport specific training.
In the gym she emphasizes injury prevention, corrective and functional training with all clients. Her hobbies are beach volleyball, trail running and learning more about the body. She enjoys sharing her passion for health and fitness with everyone.
- Certified Strength and Conditioning Specialist – (CSCS)
- CPR Certified
October 23rd, 2013
TruSelf Training is proud to announce our new partnership with the National Academy of Sports Medicine (NASM), a nationally recognized organization that’s known for its excellence in personal training certification programs.
TruSelf Training has the honor of partnering with them for being recognized as a top tiered fitness professional company in the country! Look for their students working closely with our fitness professionals to help them further their education, and thank you NASM!
October 18th, 2013
TruSelf Training would like to congratulate our client, Don Danner, on his WIN this week at the 2013 Huntsman Senior Olympics in St. George, Utah. Don raced all three mountain bike events in category 3; the hill climb, downhill and cross country events, and took home gold medals in all three events, making him the overall winner in his class!
Don trains under the guidance of fitness professional Christine Quilici on sport performance for his cycling and overall cross-training. He loves to ride his bike almost daily and can be spotted putting in miles from coastal highway 1 to the beautiful trails of Mount Laguna near Alpine. Way to go Don! We are so proud of you!
October 17th, 2013
Body weight training is strength training that uses your own weight for resistance for the movement instead of free weights. The push-up, the pull-up, and the sit-up are examples of body weight exercises.
Body weight training offers numerous benefits, even when resources run scarce. Enjoy the accessibility and versatility of body weight exercises as they require little to no equipment and can be performed virtually anywhere, by anyone, at all ages and fitness levels.
Simple movements, such as push-ups, crunches and squats, can be modified by altering the leverage and weight distribution of your body to meet any level of conditioning. Burn fat and build strength with endless combinations of body weight exercises.
Body weight exercises can be performed at home, in the office or on vacation. Add a pull-up bar or even a sturdy door or a physioball and your training space is complete.
Enhance your experience by taking your body weight training outdoors to the beach, park, or local college for fresh air. Soft turf, grass and especially sand are optimum surfaces for cardiovascular and plyometric exercises as they deliver less impact to the bones and joints while offering greater resistance.
I recommend 3 sets of 18-20 repetitions for all body weight exercises to start with and 1 min or under for rest and shoot for 5-6 total body exercises.