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.

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.

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.

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."

Looking for a way to increase self-esteem, reduce inflammation in your body, lower your Body Mass index, and increase your overall cardiovascular health? Volunteer! Spending just one week giving back to your community can increase your life, by helping you improve your cardiovascular health. For more information, check out the study below conducted by University of British Columbia researchers.


http://www.sciencedaily.com/releases/2013/02/130225162229.htm

Despite significant advances in the treatment of cardiovascular
(heart) disease, it is still the leading cause of death in the United States.
Did you know that Diabetes, especially Type 2 Diabetes is a major risk factor
for cardiovascular disease? Death from heart disease is 2-4 times more likely in
adults with diabetes than their counterparts without diabetes.

 There are several known factors that can increase your risk of
developing and potentially dying from heart disease. Some of those include being
male, obesity(especially weight in the abdomen), using any form of tobacco, and
having higher total and bad LDL (“bad”) cholesterol levels, and high blood
pressure. These are all considered “classic” risk factors and are commonly
monitored by healthcare professionals. There are other biological markers that
can be watched to get a larger picture of what is really going on in your body
with your heart and blood vessels. One must remember that these additional
markers and tests are not as thoroughly researched as the above mentioned
markers, but they may provide additional information that may prove useful in
certain situations. This is particularly true when “classic” markers give mixed signals.

 What exactly is a biological marker? Biomarkers are considered an
“indicator of normal body processes, disease-related processes, or response to a
therapeutic intervention.” Diabetes Self-management May/June 2013. The
relationship of any such measurement to health or disease is established through
scientific studies involving both healthy and sick individuals. This implies that
as we continue to do research any one of the following biomarkers may gain or
wane in its importance. Experts are still trying to determine if early detection
and treatment of cardiovascular disease based on cardiovascular biomarkers is
useful in delaying or preventing the onset of cardiovascular disease. 

One of the most commonly used cardiovascular biomarkers is High
Sensitivity C-reactive protein. This marker is an indicator of inflammation and
may indicate the presence of atherosclerosis, a fatty buildup of the arteries.
Out of all of the currently used biomarkers, High Sensitivity C-reactive protein
has the greatest connection between elevated levels of the protein and heart
disease and future cardiac events (Heart attacks and strokes). It is commonly
found that people with diabetes have elevated levels of this protein. 
 
B-type Natriuretic Peptide. This biomarker is most frequently used to help detect and determine the severity of congestive heart failure. B-type natriuretic peptides are released into the blood in order to help the heart which enlarges as a response to not being able to adequately pump blood through the body. Enlargement of the heart is common with heart failure. A tendency towards elevated levels of this peptide would correspond with the risk of heart failure. Some studies have suggested that decreases in this biomarker can be beneficial.  

Adiponectin is hormone that aids in controlling blood glucose levels and the breakdown of fats in the body. Though various studies have been done scientists are still not exactly sure why reduced levels of Adiponectin are associated with various “classic” risk factors for cardiovascular disease such as obesity, Type 2 diabetes, and atherosclerosis. 

It is good to remember that there are very few cardiovascular biomarkers that are being used at the present time and not all of these will be used by every healthcare professional. However, since these tests may yield greater information as to your cardiovascular risk before other “classic” risk factors are present, especially if you have diabetes, it doesn’t hurt to ask your health care provider to do some or all of these tests. 

If you fall into a high risk group for cardiovascular disease,
try some of the following tips to help prevent cardiovascular
disease.

1.      
Ask questions. Education is a very powerful tool to have on your side. Especially if
you have a family history of cardiovascular disease or you have
diabetes.

 2.      
Understand Biomarkers. By understanding which biomarker tests may be most beneficial to your particular situation, you will know exactly what to ask your doctor for. 

3.      
Gather Information. Check out www.labtestsonline.org 

4.      
Know the “classic” risk factors and how they affect you.

 5.      
Develop habits for heart healthy eating, including portion control for weight and blood glucose control.

6.      
Participate in regular physical activity. Please contact your health care provider before beginning an exercise program.

7.      
Minimize risky behaviors. Quit smoking, chewing, or any other form of tobacco
use.


 

“New Poor”~ Those who were previously middle class but because of
the economic downturn they are now living at or below the poverty level. 

More and more people are learning to live with less. People are looking for places where they can save money in their budgets, places where cutting corners will allow them to attempt to continue the lifestyles they were previously accustomed. One of the first and easiest places for most people to trim back the fat is with the groceries they purchase, the foods that they consume. There are after all a multitude of options, varieties, brands, and choices. Where does one even begin? We know we want to feed ourselves and our families the best possible foods available, but when presented with the option to purchase sweetened apple sauce for $.50 a can, conventional apples for $.99 a pound, and organic apples for $2.99 a pound, the choice is easy. The cheapest choice usually isn’t the best for our bodies or our families, but we also don’t need to spend absorbent amounts of money to eat healthy either.  

The first place we can start is by creating a budget. Eating on a
budget means that we will have to make some behavioral changes. If you are one
of those people who regularly stops for fast food, grabs pre-made options at the
grocery store, or eats out frequently, you are probably eating low quality foods
and you are spending a fortune as all of these options are expensive! Think for
a moment, how much do you spend on bottles of water or cups of coffee per week? Developing a budget can help you become both healthier and wealthier. Changing any habit takes time, patience, and support. Set up realistic goals for you and your family. You will find that budgeting will become easier with time. 

Below you will find 12 tips and tactics to help you eat well on a budget:


1.Know yourself. 

Are you a meat and potatoes kind of person or do you prefer to live a mostly
vegetarian lifestyle? It doesn’t make much sense to buy a bunch of greens that
are on sale at the farmer’s market when your whole life you have hated greens.
Try making a list of all of your and our family’s favorite foods. Put emphasis
on healthy options, such as fruits, veggies, nuts, eggs, seeds, etc. Once we
have this list, we need to look at what kind of cook we are and what our time
restraints are. Are you a single father of 4 who has a max of 20 minutes nightly
to cook or are you a grazer who does better with small snacks or meals
throughout the day versus 3 set big meals? Are you an emotional eater? Do you
find that you tend towards certain foods at certain times of the month? Knowing
what your time constraints are, your preferred style of eating, and any
emotional triggers will help you to stick to your budget as you will be able to
account for those things.
 
There are however some guidelines or basic dietary recommendations for everyone. Everyone should aim for a balanced diet that is eaten on a regular schedule. Maintaining blood sugar levels throughout the day is not only better for our bodies, but will also help keep us on track and we won’t reach for those cheap convenience foods that are both unhealthy and expensive over time. Meals should contain a variety of foods including greens, vegetables, lean proteins, legumes, and dairy. Avoid artificial sweeteners, sugars, and too many grains or grain products. Additionally, aim for 80oz of water daily.



2.Familiarize yourself with your resources.  

If you are truly struggling in the financial department there are many different programs designed to help you obtain food at little or no cost. Did you know that in most states you can dial 2-1-1 to get assistance on how to navigate all the resources and agencies that currently offer help or assistance? If you have access to the internet at home or via a public library check out www.feedingamerica.org which can help you locate free food assistance programs in your area. For tips from an incredibly resourceful husband and wife team visit www.moneysmartfamily.com. The SNAP program www.fns.usda.gov/snap   commonly referred to as food stamps helps millions of people annually to purchase
necessary food items.


3.Take inventory.
 
What kinds of foods do you already have in your house? Check the
pantry, freezer, refrigerator, and kitchen cabinets. People are often surprised
by just how much food they actually have in their homes at any one point in
time. With a little creative meal planning some awesome meals can be made.
Remember you can always make substitutions in recipes to use what you already
have at home. Make sure you discard anything that is expired or appears spoiled.
Typically if you are unsure, it is better to toss it than to take the chance of
getting you or one of your family members sick.


4.Have a plan of action. 

Your action plan should include your money–saving goals, menu plan, and shopping lists. In order for your menu planning to be successful, it is best to take baby steps. Start by planning the most challenging meals for you or your family. Do you often feel rushed to get healthy dinners on the table? Start by planning out
some dinners for your family. Try using a slow cooker that you can toss all the
ingredients into in the morning and come home to dinner ready, or following some
of the recipes by someone like Rachel Ray www.foodnetwork.com/30-minute-meals/index.html . Gradually, you will be able to plan out your whole month. Remember just because you plan to have something one day, doesn’t mean you have to have it,. You have the necessary ingredients on hand to make it or you can always go with something else that inspires you at that moment in time. As for making your grocery list, this is an incredibly powerful tool, not only to help you save money but to guarantee you are eating healthy as well. Sticking to a grocery
list can help keep you from buying those convenience foods and any other
unnecessary items. Try organizing your grocery list by sections of the store.


5.Use coupons.

 Using coupons can save families as much as $1,000 per year on groceries. Coupons are widely available in newspapers, online, magazines and are often attached to recipes. Clip and sort coupons according to the sections of your shopping list. Be sure to read the small print on coupons in case there are any special instructions.  There are some cautions to take when using coupons. Coupons are often printed for items that lack nutrition like Capri Suns and Handi-snacks. Don’t get sucked into buying these products because you have a coupon for them. Additionally, always check the store name brand or other generic brand for its price. Often times these items will still be cheaper than the name brand with the coupon. Remember we want to save both money and put the highest quality foods on our tables.


6.Shop savvy.

For time, labor and expense purposes, it is typically recommended to do
all your shopping at one grocery store. It is the reasons like Target and
Walmart now have full grocery sections. However, you should remember that great deals on food and other household items can be found at dollar stores and
pharmacies. Check out the weekly circulars in your area and pay attentions to
the sales. The local Mexican market may be having a huge produce sale and while
it isn’t the local Whole Foods or Safeway where you normally shop, going there
this time may save you a significant amount of money on the same exact products. 
 
When buying groceries shop mid-week and on a full stomach. When possible, shop without your children so that you can maintain your focus. Shopping in the morning may yield markdowns in the produce and meat departments as well as “end of day” sale items from the previous day in the deli. Always remember that products at eye level tend to be more expensive, look high and low on the shelves for lower prices. Generic and store brand items can be significantly less expensive than, and similar in quality to, name brand items. Take time to check labels for hidden sugars and trans fats. To limit your intake of trans fats avoid any products with partially hydrogenated oil in its ingredients list. To avoid impulse buying, stick to only what is on your grocery list. If there is something that is on an incredible sale, such as blueberries, and you have space in your freezer, seize the
opportunity even though they weren’t on your list, but these exceptions will be
few and far between. Buying things in bulk can save you a lot of money, but only
if you have the space in your freezer to properly store the excess that you
won’t be eating immediately. Remember that most deli departments will slice a
large block of cheese or meat for free, allowing you to save money by not
purchasing the pre-sliced meats and cheeses.

A tip to remember is to avoid buying most processed foods, but avoiding most
anything sold in a box. If you take a look at things sold in boxes other than
possibly organic broths, these items tend to have low nutritional quality and
are expensive in comparison to their fresh or even canned counterparts. Avoid
specialty foods unless absolutely necessary and shop the perimeter of the store.
A great place to purchase your fruits and veggies are at your local farmer’s
market. Vendors typically drop prices just before closing. You may also try to
negotiate with a local farmer for whatever produce is in season as he may have a
surplus that he needs to get rid of.


7. Prepare your own food.

Learning to cook and prepare healthy meals with simple ingredients can change your life. Buy finding a couple recipes you love and are easy to make and then keeping these ingredients on hand, meals will become simplified. Just after you go to the grocery store, take the time to do your own chopping, dividing, freezing,
mixing, and sorting of your foods to prepare for quick meals on busy days. If
one partner does most of the cooking the other one can do the prepping. Cook in
bulk and freeze half of what you make, for example with soups and stews. This
makes dinner or lunch incredibly easy, just de-frost heat and serve on those
busy nights. If freezing meals isn’t an option, make sure to cook enough for a
couple meals. You will save yourself time by having the leftovers for lunch or
dinner the next day. Stir frys make quick easy meals as does throwing everything
in a crock pot before you leave for work in the morning. The food slow cooks all
day, and is ready when you return home. When you make pasta sauces, meat loafs, and other items, add extra veggies to them, which will help stretch them for a minimal cost and make them more nutritious.


8.Use the plate method.
 
Using the plate method is super easy to do and to understand. Using this method simply means that you should have the following on your plate. ½ of your plate should be covered with veggies, preferably a minimum of two different vegetable, ¼ should be your lean protein equal to 20-25g of protein, and the remaining ¼ can be a whole grain carbohydrate source. I however recommend that you omit the grain at dinner. Limit it to breakfast or dinner. Try seasoning your foods with various herbs and spices instead of adding a bunch of sauces or sweeteners.


9. Strive for a more plant based diet.
 
I am a huge fan of animal proteins, not only do I feel better, but I get sick less often, and have more energy. Meat, fish, chicken and dairy can be very costly. Especially when you are purchasing organic meats, dairy, eggs, and fish. Due to the amount of hormones that are being pumped into animals and the foods that are being fed to them, it really is in your best interest to purchase only organic meats and animal products. In doing this, offset the costs by working in more beans, legumes, nuts, hemp, seeds and other vegetables. Organic eggs are a great addition to add protein to otherwise vegetable based dishes and meals. You will save enough money to afford the organic meats from time to time. You will also guarantee a greater variety of foods are introduced into your diet.


10.Have snacks available.

Low calorie and affordable foods are easy to fit into your life. Chop up fruits and veggies that are in season, divide raw nuts and seeds into individual servings, keep cottage cheese and Greek yogurt on hand, and non-gmo edamame in the freezer which can quickly be boiled up.  You will be less likely to reach for the unhealthy quick and easy foods if you keep these healthy snacks around and your blood sugar levels stable.


11. Grow your own food.
 
Home gardening can be very enjoyable and done just about anywhere as long as you have appropriate access to direct sunlight. It is the only true way to guaranteeing the quality and freshness of the food you are putting on your table. One tomato plant seedling can be purchased for a couple dollars, seeds
are even cheaper, soil, and a pot and you are good to get started. With an
initial investment of under $10 you can grow a plant that will easily save you
over $100. You will have enough tomatoes to make pasta sauce, add to salads,
burgers, and anything else you want them for. If growing vegetables seems
overwhelming for right now, grow your own herbs, you can save your family a
great deal of money and add some awesome flavors to your foods.


12. Allow for the unexpected.
 
Attempt to have almost ready foods available in the freezer or refrigerator for days when you don’t have your normal amount of time to prepare a meal. Many healthy meals can be prepared quickly; for example you can cook up a frozen turkey burger and serve it with fresh lettuce and tomatoes. If you pre-cut your veggies ahead of time, you will shorten the time spent in the kitchen even more. If you really have no time to make food at home, remember that is usually cheaper and healthier in most parts of the country to grab food from the deli at your grocery store than to go to a restaurant.
 Life is unpredictable and no matter how perfectly we plan out our meals or how we are going to save money, sometimes things are out of our control. Have patience with yourself and life and give yourself credit for all the positive changes you have made thus far. This is a lifestyle change, it isn’t going to happen overnight and no one is perfect, there will be a moment when you are on that road trip and you eat something outside of your budget or that is less than healthy, but as long as our overall pattern is one that is healthy, you will see that you wallet benefits as well as your overall health.