You already know running, walking, biking, dancing, and other traditional heart-elevating activities improve your cardiovascular health but did you know about the benefits of these less conventional cardiovascular health boosters?
Meditation: While regular exercise and a healthy diet are well-known ways to improve cardiovascular health, meditation is an often-overlooked method. Studies have found that meditation can help reduce blood pressure, decrease heart rate, and improve overall heart function. Meditation can also help manage stress, which is a significant risk factor for heart disease.
Laughter: Believe it or not, laughter can also improve cardiovascular health. Studies have found that laughing increases blood flow, which in turn improves heart health. Additionally, laughter reduces stress and releases endorphins, which can improve mood and reduce inflammation in the body.
Cold water immersion: Taking a dip in cold water, such as a cold shower or ice bath, can also benefit cardiovascular health. Exposure to cold water can increase heart rate, blood pressure, and oxygen consumption, which can improve overall heart function. Cold water immersion can also reduce inflammation in the body and improve circulation.
Music therapy: Listening to music can also improve cardiovascular health. Studies have found that listening to calming music can reduce stress and anxiety, which in turn can improve heart function. Additionally, music therapy can be used to help manage chronic conditions, such as heart disease and hypertension.
Acupuncture: Acupuncture is an ancient Chinese medical practice that involves inserting needles into specific points on the body to promote healing. While acupuncture is commonly used to treat pain and stress, it can also benefit cardiovascular health. Studies have found that acupuncture can help reduce blood pressure, improve heart function, and reduce inflammation in the body. Additionally, acupuncture can be used to manage conditions such as hypertension, arrhythmia, and angina.
Did any of the health benefits of these unconventional ways to improve your cardiovascular health surprise you?
You have finally decided you are ready to start building muscle mass but you want to make sure that the time you invest will be worth it. It can be hard to know which exercises will give you the most bang for your buck (this is where hiring someone from my team can come in handy). There are a variety of exercises that are considered to be the best for building muscle, but some stand out as particularly effective.
One of the most popular exercises is the squat, which targets the lower body, including the quads, hamstrings, and glutes. Squats are a compound exercise that engages multiple muscle groups at once, making them highly effective for building overall muscle mass. Additionally, squats can be performed with a barbell, dumbbells, or bodyweight, making them a versatile exercise for individuals of all fitness levels.
Another highly effective exercise for building muscle is the deadlift. Similar to squats, deadlifts are a compound exercise that target multiple muscle groups, including the back, glutes, hamstrings, and calves. Deadlifts can also be performed with various equipment, including barbells, dumbbells, or kettlebells, making them a flexible exercise for those who want to build muscle at home or in the gym.
Bench presses are another popular exercise that can help build muscle in the upper body, particularly the chest, triceps, and shoulders. Whether performed with a barbell or dumbbells, bench presses can be modified to target different areas of the chest and arms, making them a versatile exercise for building muscle mass in the upper body. It's important to note, however, that proper form is crucial when performing bench presses to avoid injury. If you are unsure of proper form a session or two with a personal trainer near you can be incredibly helpful.
Finally, pull-ups and chin-ups are highly effective exercises for building muscle in the upper back, biceps, and forearms. These exercises can be performed with a pull-up bar or assisted machine, and they can be modified to increase or decrease the difficulty level based on an individual's fitness level. Pull-ups and chin-ups can be challenging at first, but with consistent practice, they can be an excellent exercise for building overall upper-body strength and muscle mass.
While there are countless other exercises you can incorporate into your muscle building routine, getting proficient at these exercises will help you see some dramatic gains in muscle mass.
If you are ready to commit to a new program, my team at Alison Roessler Fitness is ready to help you level up your health and fitness. Our team of personal trainers will help you smash all your goals.
With over 23 years as a personal trainer, I can't count how many times people I just met or have never met have asked me this question.
I cannot provide specific caloric intake recommendations to someone on a whim as they vary based on individual factors such as age, gender, height, weight, and activity level.
However, there are general guidelines for caloric intake that can be used as a starting point. The average adult needs about 2000 to 2500 calories per day, but this can vary depending on their lifestyle and metabolic rate.
Factors that can affect caloric intake include age, gender, and physical activity. Younger people may require more calories than older individuals, as they tend to have higher metabolisms. Males generally need more calories than females, due to their higher muscle mass and greater overall size. Additionally, people who engage in physical activity, such as athletes or manual laborers, may need more calories to fuel their bodies.
It is important to note that calorie requirements may also vary based on personal health goals. For example, someone trying to lose weight may need to reduce their caloric intake below the average adult range, while someone looking to gain weight or build muscle may need to consume more calories. It's recommended to consult with a healthcare provider, registered dietitian, or nutrition certified personal trainer to determine the optimal caloric intake for individual needs.
Calculating caloric needs involves taking into account one's basal metabolic rate, which is the amount of energy required to maintain basic bodily functions, and physical activity level. There are many online calculators available that can provide an estimate of caloric needs based on individual characteristics, but these estimates should be used as a starting point rather than a definitive guideline. I often recommend this calculator.
Ultimately, maintaining a healthy caloric intake involves balance and moderation. It's important to consume a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, while also being mindful of portion sizes and limiting intake of processed and high-sugar foods.
If you are ready to take your health and fitness to the next level, connect with us today. The Alison Roessler Fitness team is ready to help you. We offer in person personal training in Oakland as well as sessions over Zoom.
The concept of spot reduction refers to the idea that performing exercises targeted at a specific area of the body, such as the abs or thighs, will lead to fat loss in that area. However, this is a myth as it is not possible to selectively burn fat in specific areas of the body. When we exercise, we burn calories, and the body draws energy from stored fat reserves, but it does so in a systemic manner. In other words, fat is burned from all over the body, not just the area we are targeting with exercise.
Secondly, the body’s fat storage patterns are largely determined by genetics and hormones. This means that even if we do hundreds of crunches per day, it will not necessarily result in visible abs. The body will burn fat from all over the body, but the distribution of that fat loss is largely determined by our genetic makeup. It is also important to note that the body tends to store fat in certain areas based on sex, age, and lifestyle factors.
Thirdly, while exercises targeted at a specific area of the body may help tone and strengthen the muscles in that area, they will not necessarily lead to a significant reduction in body fat. To achieve significant fat loss, we need to engage in regular aerobic exercise and strength training that works the entire body, combined with a healthy diet. This approach will lead to a gradual reduction in body fat over time, but it will not result in spot reduction.
Finally, it is important to understand that the idea of spot reduction is often promoted by the fitness industry as a way to sell products or services. However, there is no scientific evidence to support the idea that spot reduction is possible. Instead, we should focus on overall health and fitness by engaging in regular exercise and making healthy dietary choices. This approach will lead to a healthier body, increased energy levels, and a greater sense of well-being.
If you are ready to take your health and fitness to the next level join the Alison Roessler Fitness team at Truve in Oakland for in person or virtual personal training sessions over zoom. Our team of personal trainers and exercise professionals is guaranteed to be the best you will work with in Oakland and the East Bay.
The pandemic has had a significant impact on the fitness industry. Gyms and fitness studios like Truve were forced to close during lockdowns and social distancing measures were put in place causing many fitness businesses to struggle to survive.
One of the most significant impacts was that these closures caused people to shift towards online fitness. With people unable to go to the gym, many turned to online workouts and virtual training sessions as a way to stay active. This led to a surge in demand for at-home fitness equipment and online fitness subscriptions.
The pandemic has also forced many fitness businesses to adapt their operations to meet new health and safety requirements. Gyms and fitness studios have had to implement strict cleaning protocols, limit class sizes, and enforce social distancing measures. At Truve we require everyone to be vaccinated to make sure we are keeping our clients as safe as possible.
Now that the strictest of times is behind us, are you curious which is better for you, in person personal training sessions or classes or to continue with virtual personal training sessions over zoom or another platform?
There are definite pros and cons to both.
In person training sessions allow you to have personal connection, access to a larger variety of equipment, and improved form evaluation.
Virtual sessions allow for more convenience if you have a busy schedule and can be great for those who travel often or are introverts. Virtual sessions are particularly great for those who do have a compromised immune system or live with someone who does.
Personally, I recommend both. You have to figure out what works best for you at each stage of your life and make it work for you. All of our trainers at Alison Roessler Fitness and Truve can accommodate both in person and virtual personal training sessions.
If the pandemic helped with one thing, it helped changed many people's attitudes towards health and fitness. The importance of staying healthy and fit to fight off illnesses was thrust into the spotlight.
Many people have made a renewed commitment to their health and fitness. Are you one of those people?
If you are looking for an amazing personal trainer to help you smash all your health and fitness goals, look no further. We are here to help! Let's get #hellafit
When was the last time you were staying at a resort that offered aqua fitness classes? Usually it is some sort of aqua aerobics or Zumba class. You watch with amusement and embarrassment for the participants as they awkwardly move through the water doing what looks likes very little real exercise. Before you write all water exercise off as pointless, consider the benefits of the following new water fitness trends.
This variation of yoga often makes the practice more available to beginners, those with limitations, and injuries. The gentle support of the water allows many people the opportunity to discover ranges of motion that they might find inaccessible on land. Many people also find that there is a mind/body connection that they are able to identify as they work from pose to pose.
Pilates In The Pool
Pilates is making a name for itself with younger fitness enthusiasts, professional athletes, and seniors alike. Pilates in the pool seems to be drawing attention from those very same groups who are looking for muscle conditioning exercises. Many Pilates classes in the pool use floating dumbbells or noodles to allow students to do many traditional Pilates moves such as plank. The instability of the water makes may exercises more challenging forcing students to pay extra attention to their breathing and posture. If you feel like you have a strong sense of core control and balance, give this class a try.
Those fitness enthusiasts looking for a total body workout with a mindfulness component might enjoy standup paddleboarding. SUP is a great low impact form of exercise that uses all major muscle groups at one point or another. One added bonus of over all improved strength from SUP is increased balance. While on the board small stabilizing muscles must constantly be contracting in order to keep you on your board. Becoming more balanced in the unstable water will make maintaining balance on land much easier.
Next time you get the opportunity to try one of these low impact workouts, give it a try. You might be surprised that they are more challenging than you think.
If you are ready to start a training program but are not sure where to start, visit us at Truve where we can set you up with an in person or virtual training program today.
Did you know that ovarian cancer is one of the most deadly types of cancer? 1 in 75 women will be diagnosed, and her lifetime chance of dying from ovarian cancer is 1 in 100, according to the American Cancer Society. Those odds are certainly not in women's favor. What should you know about this deadly cancer and are there steps you can take to help reduce your risk?
Around 20% of all ovarian cancer cases are discovered in the early stages. The ovaries are located so deep within the body that is can be hard to detect, but it's also because women are not familiar with the signs they should be looking for. For instance did you know that frequent urination or loss of appetite/feeling full longer than normal are red flags?
Keep the following in mind to make sure you catch ovarian cancer as early as possible.
1. Ovarian cancer risks increase with age. Ovarian cancer rates are highest between ages 55-64.
2. Be on the look out for bloating, pelvic/abdominal pain, difficulty eating or feeling full quickly, and urinary symptoms which are all early signs of ovarian cancer.
3. Ovarian cancer symptoms tend to hang around longer. If you experience any of these symptoms 12 or more times per month, visit your gynecologist, fatigue, upset stomach, back pain, painful sex, constipation, menstrual changes, and abdominal swelling.
4. Pap smears cannot detect ovarian cancer. They can help find irregular cells that will become cervical cancer but not ovarian cancer. Even the swelling of the ovaries that your physician may detect isn't enough to conclude if ovarian cancer is a threat.
5. There is still no standard or reliable way to screen for ovarian cancer. Paying close attention to your body and symptoms can help in the diagnosis process.
6. Transvaginal ultrasounds can detect masses that could be tumors but won't be able to indicate whether a mass is malignant or benign.
7. An estimated 39% of women who inherit the BRCA1 mutation and between 11 and 17% of women who inherit the BRCA2 mutation will develop ovarian cancer by the time they’re 70 years old according to the National Cancer Institute at the National Institutes of Health.
8. Taking birth control pills reduces your risk for up to 15 years after you stop taking them.
9. Removing the fallopian tubes can reduce your risk. This can be a good option if you are done having children or do not interested in having children.
10. The Journal of the American Cancer Institute which found that ovarian cancer patients who received treatment from gynecologic oncologists or gynecologists (as opposed to general surgeons) had “clearly superior outcomes,” and noted that all potential surgical patients should meet with a gynecological oncologist.
Knowing what signs and symptoms to look for is half of the battle. What else can you do?
1. Exercise regularly. Regular movement helps your body to function at an optimum level.
2. Get adequate sleep. Your body can only repair itself while you sleep. Giving yourself the proper rest is crucial for your body to heal.
3. Eat a balanced diet with emphasis on as many different fruits and veggies as possible. By providing your body with large doses of raw/whole sources of vitamins and minerals will allow it to process them more efficiently and in turn will improve the overall function of your body.
4. Maintain a healthy outlook on life. Negative thoughts and stress have been proven to impact our bodies on a physical level. Keeping a positive outlook may improve the outcome should your body find itself under ovarian cancer's attack.
If you are ready to start a nutrition or training program, visit us at Truve. We have programs for locals in Oakland and the East Bay, but also have online programs for those out of area.
Halloween marks the beginning of holiday eating. We don't realize it until January or even February rolls around and our muffin tops are covered by comfy sweaters but the majority of Americans eat on average 1,200 extra calories per week during the holiday period of Halloween to New Years.
How is it that we can eat so many more calories without even realizing it? Blame it on the homemade cookies in the break room or left over Halloween candy circulating the office. Most people believe that just one cookie or just one piece of candy won't impact their waistline. The truth is, one cookie won't impact your waistline, but a study done by the CDC of 5,222 employees across the US found that employees were eating 70% more than usual compared to other periods during the year from free foods found at work. People spend about 50% of their time at work and the empty calories add up! For the average person that would equate to .5-1 lbs of weight gain per week over the holidays.
What can you do as an employee to help yourself and co-workers maintain dietary health through the festive holiday season?
1. Encourage your employer to offer wellness programs that promote healthier eating habits.
2. Encourage your employer to provide fruits, veggies, and other healthy options for snacks.
3. Organize a sexy salad lunch party in the office where each person brings a healthy salad ingredient to share and people build their own salads.
4. Bring in a nutrition counselor to help people better understand how what they are eating impacts them.
5. Organize a walking group that meets before work, at lunch, or after work.
You do not have to be another holiday weight statistic.
If you live or work in Oakland, Ca contact us at Truve to help you get a nutrition or fitness program started today!
Did you know that about 20 million Americans suffer from depression? This doesn't take into account all of the people who suffer from another anxiety disorder. It is believed that about 40% of the population of the United States suffers from depression, an anxiety disorder, or a combination of the both. This means that you very likely know someone who's life is impacted by these conditions.
What if you could help them reduce their symptoms of depression just by getting #hellafit with them? What if there was research that demonstrated a link between strength training and the reduction of depressive symptoms? Would you drag them with you to the gym?
Dr. Brett Gordon, MS, from the University of Limerick, Ireland recently published data from a study that included 1,877 participants from 33 clinical trials that points to just that. While the studies did not determine precisely how the strength training might affect depression, Dr. Gordon offered a couple suggestions:
"Cognitive and psychological mechanisms [could] include the expectancy is improved mental health following exercise, social interaction and social support, and improved cognitive control."
In short, invite your friend who has been in a funk lately to get their pump on with you. The benefits could be limitless for both of you. Not sure where to start? Check out Yelp for reviews of local gyms in your area or Meetup for free fitness gatherings.
Ready to start a new training program or join in some awesome group fitness classes and live in Oakand or the East Bay? Check us out at Truve!
We all know that it takes two healthy individuals to make a healthy baby. However sometimes, no matter how healthy we are, it can still be difficult to get pregnant. Recent studies show fertility can be affected by other common factors that might not have thought about. If you are planning to get pregnant or already trying, try making these 5 easy changes to help increase your body's fertility.
1. Reduce Stress
If you are experiencing difficulties conceiving, a trip to the acupuncturist, massage therapist, or a yoga class could be beneficial; a recent study published in the journal Human Reproduction found that high stress levels have been linked with an increased risk of infertility. Researchers found that women with high levels of alpha-amylase (a hormone associated with your sympathetic nervous system) had a 29% lower chance of pregnancy and were 2x more at risk for infertility than women with low alpha-amylase levels. While we can't usually take off from work, forget the other kids, or our partners to slow down and relax a little, we can spend a few minutes to meditate, stretch, go for a walk in nature, or give ourselves a mini massage regardless of where we are. All of these things can help reduce stress levels and improve fertility.
2. Cut out Junk Food
When you are not eating the right combinations of nutrients (Folate, monounsaturated fats, zinc, vitamin D, and B6), you could be paralyzing your body’s ability to regulate your reproductive hormones like progesterone, insulin, and testosterone. A nutrition plan high in leafy greens, lean proteins, and healthy fats is very important to help boost your fertility potential. In addition to a healthy diet being important, the time of day you eat is also very important. Clinical Science recently published that eating a nutritious breakfast daily, that is calorically dense helps improve fertility.
3.Eliminate Artificial Light at Night
When is the last time you went to sleep without checking your phone, reading on your Kindle, or sending that last email only minutes before hitting the pillow? Most people are aware that the light emitted from our electronics can mess up our sleep cycles, throwing our Circadian rhythm off. According to research published in the journal Fertility and Sterility, artificial nighttime light exposure can harm both your ability to conceive and fetal development if you’re already pregnant. Exposure after dark to light exposure can limit melatonin production, a hormone that aids sleep, that’s also produced in the reproductive tract and helps block eggs from damaging free radicals, particularly during ovulation. When not enough melatonin is produced, a disruption may occur in a developing fetus’ internal clock, resulting in long-term problems, researchers suggest. Make sure face alarm clocks away from your face or cover them with a pillow, and power down electronics at least an hour before bed.
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