​Embarking on a new fitness journey is an exciting time. You’re motivated, ready to make changes, and eager to see results. But without the right guidance, that enthusiasm can quickly fade, leading to frustration, injury, or even giving up entirely. That’s where a personal trainer comes in. Here are two compelling reasons why hiring a personal trainer at the start of your journey can make all the difference in achieving your fitness goals.

1. Avoiding the Pitfalls of Poor Form and Technique​
When you’re new to fitness, it’s easy to get overwhelmed by the sheer volume of information available online. Videos, articles, and social media posts offer countless exercise routines and tips. While this abundance of resources can be helpful, it also poses a significant risk: improper form and technique.
Poor form not only reduces the effectiveness of your workouts but also increases the risk of injury. For example, something as simple as a poorly executed squat or deadlift can lead to serious back or knee injuries, sidelining you from your fitness journey for weeks or even months. This is where a personal trainer is invaluable.
At Alison Roessler Fitness and Truve in Oakland, experienced personal trainers provide hands-on instruction to ensure that you’re performing each exercise correctly. They tailor your workouts to your specific needs and fitness level, focusing on proper form from day one. By working with a personal trainer, you’ll build a solid foundation that will help you progress safely and effectively, reducing the likelihood of injury and maximizing your results.

2. Customized Fitness Plans Aligned with Your GoalsOne of the biggest challenges for beginners is knowing where to start. Should you focus on cardio, strength training, flexibility, or a combination of all three? How many days a week should you work out? What exercises will best help you achieve your specific goals, whether it’s weight loss, muscle gain, or overall health improvement?
A personal trainer takes the guesswork out of the equation. At Alison Roessler Fitness, trainers work closely with you to understand your unique fitness goals and craft a personalized plan to help you achieve them. Whether you’re training at Truve or another Oakland fitness center, having a customized workout plan ensures that you’re not wasting time on exercises that aren’t aligned with your objectives.
Without a tailored approach, you risk plateauing or even regressing in your fitness journey. This can be incredibly demotivating and may lead you to abandon your efforts altogether. By hiring a personal trainer, you gain a coach, a mentor, and a cheerleader who will keep you accountable and motivated every step of the way.

ConclusionStarting a fitness journey on your own can be daunting and filled with potential pitfalls. Poor form, lack of direction, and a one-size-fits-all approach can quickly derail your progress. By hiring a personal trainer early on, you set yourself up for success. At Alison Roessler Fitness and Truve in Oakland, our personal trainers are committed to helping you achieve your fitness goals safely and effectively. Don’t leave your fitness journey to chance—invest in yourself and your health by working with a professional who can guide you every step of the way.

Achieving your fitness goals doesn't have to be overwhelming. Sometimes, it's the small, consistent actions that make the biggest impact. Whether you're a regular training member of the Alison Roessler Fitness team at Truve in Oakland or just beginning your fitness journey, here are 10 simple things you can do this week to move the needle forward.

1. Set Clear, Specific Goals
Start by defining what you want to achieve. Whether it's losing weight, building muscle, or improving endurance, having a clear goal helps you stay focused. Write it down, and break it into smaller, manageable steps. For instance, if you're aiming to lose 10 pounds, focus on losing 1-2 pounds this week.

2. Schedule Your Workouts
Treat your workouts like important appointments. Block out time in your calendar and stick to it. Consistency is key, and by scheduling your workouts at Truve or another Oakland fitness center, you create a routine that’s hard to break.

3. Incorporate Strength Training
​Strength training is essential for building muscle and boosting metabolism. If you haven't already, incorporate at least two strength-training sessions this week. If you're unsure where to start, consider seeking guidance from a personal trainer on the Alison Roessler Fitness team to ensure you're using proper form and technique.

4. Stay Hydrated
Drinking enough water is crucial for optimal performance and recovery. Aim to drink at least eight glasses of water a day. Staying hydrated helps with muscle function, reduces fatigue, and keeps your body running smoothly.

5. Prioritize Sleep
Sleep is often overlooked in fitness routines, but it's essential for recovery and overall well-being. Aim for 7-9 hours of quality sleep each night. This week, try to establish a consistent sleep schedule by going to bed and waking up at the same time every day.

6. Fuel Your Body with Nutrient-Dense Foods
​Nutrition plays a massive role in achieving your fitness goals. Focus on eating whole, nutrient-dense foods that fuel your workouts and aid recovery. This week, try meal prepping to avoid unhealthy food choices when you're pressed for time.

7. Try a New Workout Class
Switching up your routine can reignite your motivation. This week, challenge yourself to try a new class at Truve where you can take classes with Truve's founder Alison Roessler and other members of our team. Whether it's yoga, HIIT, or spinning, exploring different workouts keeps things fresh and can help you discover new passions within the Oakland fitness community.

8. Engage in Active Recovery
​Recovery is just as important as your workouts. Incorporate active recovery sessions like stretching, foam rolling, or a light walk into your routine. These activities help reduce muscle soreness and prepare you for your next workout.

9. Track Your Progress
Keep a fitness journal or use an app to track your workouts, meals, and how you’re feeling. Seeing your progress, even in small increments, can be incredibly motivating. Celebrate the small wins to stay encouraged and focused.

10. Seek Support and Accountability
Whether you work out with a friend, join a group class, or invest in personal training with Alison Roessler Fitness, having support and accountability can significantly impact your success. This week, reach out to a workout buddy or consider scheduling a session with a personal trainer to keep you on track.

Conclusion
Progress in fitness comes from the cumulative effect of small, consistent actions. By implementing these 10 tips this week, you’ll be taking meaningful steps toward your goals. Whether you're new to the Oakland fitness scene or a seasoned gym-goer, remember that achieving your goals is a journey. Stay patient, stay consistent, and the results will follow. If you need guidance, the team at Alison Roessler Fitness is here to help you every step of the way, offering personal training and a supportive community that’s ready to see you succeed.

In today's fast-paced world, mental health challenges such as depression and anxiety have become increasingly prevalent. While various treatments exist, one powerful and natural approach to improving mood and combating depression is regular physical exercise. Not only does exercise benefit the body, but it also plays a crucial role in enhancing mental well-being. Additionally, engaging in group exercise classes at places like Truve in Oakland can foster a sense of community and belonging, which further amplifies these benefits.

The Science Behind Exercise and Mental Health
Exercise has long been recognized for its physical health benefits, but its impact on mental health is equally significant. When you engage in physical activity, your body releases endorphins, often referred to as "feel-good" hormones. These endorphins interact with receptors in the brain, reducing the perception of pain and triggering positive feelings akin to those experienced after consuming certain foods or even following romantic encounters.
A landmark study published in the American Journal of Psychiatry found that regular exercise could reduce the risk of depression by up to 26% . Another study published in JAMA Psychiatry revealed that even minimal physical activity, such as walking for an hour a day, could significantly lower the chances of developing depressive symptoms . These findings underscore the profound impact that consistent exercise can have on mood regulation and mental well-being.

Group Classes: Building Community and Enhancing Mood
While individual exercise is beneficial, group exercise classes offer an added layer of support through social interaction. Attending a group class at an Oakland gym like Truve can provide both physical benefits and a strong sense of community. The relationships formed in these settings are more than just social connections; they serve as a support system that can be incredibly valuable for mental health.
Studies have shown that social support is a critical factor in combating depression. A sense of belonging, which often develops in group fitness settings, can reduce feelings of loneliness and isolation. Moreover, the encouragement and camaraderie found in group classes can make exercising more enjoyable, thereby increasing the likelihood of sticking to a routine. This consistency is key to reaping the mental health benefits of exercise over the long term.

**Understanding the Difference Between Mobility and Flexibility: A Guide for Oakland Gym-Goers**

If you're a fitness enthusiast in Oakland, frequenting places like Truve, a local gym in Uptown Oakland or participating in group fitness classes, you’ve likely heard the terms “mobility” and “flexibility” tossed around. While these concepts are often used interchangeably, they refer to distinct aspects of physical fitness. Understanding the difference can be key to improving your performance, reducing the risk of injury, and achieving your personal training goals
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What is Flexibility?
Flexibility refers to the ability of your muscles to stretch or lengthen. It’s about the range of motion in your muscles and the extent to which they can be elongated. For example, when you bend over to touch your toes, the flexibility of your hamstrings is what allows you to reach down.
Flexibility is often improved through static stretching, where you hold a stretch for an extended period. Yoga, for instance, is a popular practice that enhances flexibility through poses that target different muscle groups. Flexibility is crucial for reducing muscle tension, preventing injuries, and ensuring that your muscles can move freely without restriction.

What is Mobility?
Mobility, on the other hand, is the ability of a joint to move actively through its full range of motion. While flexibility is about muscle length, mobility involves the joints, muscles, tendons, and the nervous system working together to create movement. Good mobility allows you to perform functional movements with ease, such as squatting, lunging, or rotating your torso.
Unlike flexibility, which is often passive, mobility requires active control. For instance, when performing a deep squat at Truve in Oakland, mobility in your hips, knees, and ankles is what allows you to maintain proper form without compensating with other parts of your body.

The Importance of Both in Personal Training
In the context of personal training, whether with the Alison Roessler Fitness team at a local Oakland gym like Truve or elsewhere, both mobility and flexibility are crucial. However, they serve different purposes in your overall fitness routine.
Flexibility helps in performing stretches, reaching certain positions, and maintaining good muscle health. It’s particularly beneficial for activities like yoga or Pilates, which focus on elongating muscles and improving posture.


Mobility on the other hand, is essential for functional movements and athletic performance. It’s what allows you to move efficiently during weightlifting, running, or even everyday tasks like bending down to pick something up.
An Alison Roessler Fitness personal trainer can assess your mobility and flexibility to create a balanced workout plan. For example, if you’re working on improving your squat at Truve, your trainer might include exercises that enhance ankle mobility and hip flexibility, ensuring that you can squat deeper with proper alignment.

Incorporating Mobility and Flexibility into Your Routine
To optimize your workouts at an Oakland gym or during your next personal training session with the Alison Roessler Fitness team, it’s essential to incorporate both mobility and flexibility exercises. Start your sessions with dynamic stretches to improve mobility, such as leg swings or arm circles. These movements prepare your joints for the workout ahead.
After your workout, focus on static stretches to enhance flexibility. Spend time holding stretches that target the muscle groups you’ve worked on, helping to reduce stiffness and promote recovery.
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Conclusion
Understanding the difference between mobility and flexibility is crucial for anyone serious about fitness, whether you’re training with the Alison Roessler Fitness team at Truve, participating in group fitness classes, or working with a personal trainer in Oakland. By incorporating both into your routine, you can enhance your performance, prevent injuries, and achieve a more balanced, functional body. If you're looking to improve in these areas, consider seeking advice from a knowledgeable personal trainer on our team who can tailor a program to your specific needs.

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.
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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.
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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.
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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. 
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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?
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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.

AQUA YOGA
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.

Standup Paddleboarding
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.