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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.


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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Simple Tips For the Holiday Season

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.

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Pregnancy and Exercise

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.

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Clean Eating Made Easy

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.

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