As the calendar turns to a new year, many of us find ourselves reflecting on the past and setting intentions for the future. This year, instead of a laundry list of resolutions that might fade by February, I’ve chosen one guiding word to inspire my journey in 2025: Epic. For me, this word isn’t about grandiosity but about infusing every aspect of my life with purpose, joy, and authenticity.
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By embracing the word “Epic,” I’m challenging myself to live fully and intentionally, to push boundaries, and to show up in every area of my life with passion and commitment. Here’s how I plan to use this guiding word to live my most authentic life, stay on track with my fitness goals, and deepen my relationships. And if you’re intrigued, I’ll share why picking your own guiding word for the year could be a game-changer for you too.

Living My Most Authentic Life
​Authenticity is about aligning actions with values, and “Epic” will remind me to be bold in that alignment. In the past, I’ve hesitated to step fully into my truth—whether it was expressing my needs, pursuing my passions, or embracing vulnerability. This year, being “Epic” means saying yes to the things that light me up and no to the things that drain me. It’s about honoring who I am without apology.
When we strive for authenticity, we unlock a deeper sense of fulfillment. Instead of chasing external validation, we start living in alignment with what truly matters to us. For me, that includes dedicating time to my wellness, creating meaningful connections, and showing up as my truest self in my work and personal life. Choosing a word like “Epic” has already shifted my perspective—everything becomes an opportunity to ask, “Am I living in alignment with my values?”

Staying on Track with My Fitness Goals
​Fitness is an integral part of my life, and I’ve realized that the journey is just as important as the destination. To make 2025 “Epic” in terms of fitness, I’m focusing on consistency, growth, and celebrating small victories. This isn’t about chasing perfection; it’s about showing up and giving my best, whatever that looks like on any given day.
For example, if I’m at Truve, the gym I founded in Oakland, I’ll approach each personal workout, client session, or group class with an “Epic” mindset—not by lifting the heaviest weights but by being present, challenging myself, and celebrating progress.
Having a guiding word can also help navigate setbacks. Miss a workout? Instead of spiraling, I’ll remind myself that living “Epic” means embracing resilience and getting back on track. Fitness isn’t about perfection; it’s about persistence. And if you’re in Oakland and need support, there’s no better place to connect with personal trainers and a community that shares your goals than Truve.

Improving My Relationships
Epic relationships are built on trust, communication, and effort. This year, my guiding word will push me to show up fully for the people I care about. That might mean having the courage to have tough conversations, prioritizing quality time, or simply being present in the moment.
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An “Epic” mindset also means investing in my relationships with intention. Just as I set fitness goals, I’m setting relationship goals—like scheduling regular check-ins with friends, planning meaningful dates with my husband, and making time to connect with my family. The word “Epic” reminds me that even the smallest gestures can create profound connections.

Why You Should Choose a Guiding Word for 2025
Choosing a guiding word can provide clarity, focus, and inspiration throughout the year. Unlike resolutions, which often feel restrictive, a word is expansive. It serves as a lens through which you can view your goals, challenges, and opportunities.
To pick your word, reflect on what you want to cultivate in your life. Maybe you’re looking for growth, balance, or joy. Whatever it is, let your word be a touchstone for the decisions you make and the actions you take.
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If fitness is a priority for you this year, consider tying your guiding word to your wellness journey. Whether it’s “Strength,” “Consistency,” or “Epic,” let it inspire you to take meaningful steps toward your goals. And if you’re in Oakland, Truve is here to help you turn your intentions into reality with personal training and group classes tailored to your needs.

When it comes to reaching your fitness goals, consistency is the golden key that unlocks the door to lasting success. While it may be tempting to look for shortcuts or quick fixes, the reality is that sustainable progress comes from showing up day after day, even when it feels challenging. At Truve in Oakland, California, we see firsthand how committing to consistency transforms not only bodies but also minds and lives.

Why Consistency MattersConsistency in fitness builds a solid foundation for progress. Each workout, healthy meal, and moment of self-care adds up over time, creating a ripple effect of positive change. Here are some of the key reasons why consistency is so powerful:

1. Builds Habits: When you commit to regular exercise and healthy eating, these actions become second nature. Habits reduce the mental effort required to make good choices and help you stay on track, even when motivation wanes.
   
2. Enhances Physical and Mental Strength: Regular exercise not only builds stronger muscles but also boosts your resilience and mental fortitude. Each workout you complete is a victory that reinforces your ability to tackle life’s challenges.
   
3. Yields Sustainable Results: Fitness isn’t about perfection; it’s about persistence. Small, consistent efforts lead to long-term success that crash diets or sporadic workouts simply can’t provide.
   

Overcoming Common ChallengesConsistency doesn’t mean being perfect. Life will inevitably throw obstacles in your way, but learning how to navigate them is part of the journey. Here’s how to overcome some common challenges:

• Lack of Time: You don’t need hours at the gym to see results. Short, focused workouts can be incredibly effective. At Truve, our personal trainers can create efficient routines tailored to your busy schedule.
  
• Loss of Motivation: It’s natural for enthusiasm to dip over time. This is where having a personal trainer or joining a supportive fitness community can make all the difference. Accountability and encouragement help keep you going.
  
• Plateaus: Progress isn’t always linear. When results slow down, it’s an opportunity to reassess and adjust your approach. Our Oakland-based trainers are experts in helping clients push past plateaus and reach new heights.
  

How Truve, An Oakland Gym Supports Your Fitness JourneyAt Truve, we understand the power of consistency and are dedicated to helping you stay on track. Our team of experienced personal trainers in Oakland will work with you to create a customized fitness plan that fits your lifestyle, goals, and preferences. Whether you’re just starting out or looking to take your fitness to the next level, we’re here to guide and support you every step of the way.
Real Results, Real PeopleConsistency doesn’t just change your body; it transforms your entire life. One of our members, Sarah, came to Truve feeling stuck and unsure of where to begin. With the help of her personal trainer, she committed to three workouts a week and small dietary changes. Six months later, Sarah not only reached her weight-loss goal but also gained confidence, energy, and a new outlook on life.
Stories like Sarah’s are why we do what we do. Every step forward, no matter how small, is a victory worth celebrating.
Take the First Step TodayAre you ready to unlock the power of consistency and achieve your fitness goals? Don’t wait for the “perfect” time to start—today is the perfect day to begin. At Truve in Oakland, California, our personal trainers are here to help you every step of the way.
Reach out to us today to schedule a consultation and learn more about our personal training programs. Together, we’ll create a plan that works for you and helps you build the consistency needed to succeed. Remember, the journey to a healthier, stronger, and happier you starts with one step. Let’s take it together!

Walking into a gym for the first time can feel overwhelming. The rows of equipment, the experienced gym-goers, and the sheer variety of exercises can make even the most motivated individual hesitate. If you've ever felt this way, you're not alone. Many people experience "gym intimidation," which can be a significant barrier to achieving fitness goals. Hiring a personal trainer can be the game-changer you need to overcome this hurdle and build lasting confidence in the gym. Here’s how:

Personalized Guidance Removes Uncertainty
One of the primary reasons people feel uneasy in the gym is a lack of knowledge. A study published in the Journal of Strength and Conditioning Research found that individuals who worked with a personal trainer demonstrated significantly better exercise technique and program adherence compared to those who trained alone. A personal trainer provides expert guidance tailored to your fitness level and goals, ensuring you know exactly what to do and how to do it. This clarity replaces uncertainty with assurance, helping you feel in control of your fitness journey.

Building a Strong Foundation
​Confidence often stems from competence. Personal trainers teach you the basics, from proper form to understanding how different exercises benefit your body. Learning these fundamentals reduces the risk of injury, a common fear among gym beginners. According to the American College of Sports Medicine, proper guidance in the initial stages of exercise not only prevents injuries but also improves long-term commitment to fitness.

Celebrating Small Wins
A personal trainer helps you set realistic, incremental goals—like lifting a slightly heavier weight or completing an additional set—and celebrates your progress with you. Research from Psychology of Sport and Exercise highlights that achieving small, measurable goals enhances self-efficacy, which is your belief in your ability to succeed. These victories, no matter how small, build momentum and reinforce your confidence.
Overcoming Mental Barriers
Many people struggle with self-doubt in the gym, fearing judgment or comparing themselves to others. A personal trainer creates a supportive and judgment-free environment where you can focus on your progress without external pressures. This support can be invaluable for those who feel self-conscious. Additionally, trainers often employ motivational strategies rooted in psychology, helping you push past mental barriers and build resilience over time.
Accountability and Consistency
​Consistency is key to building both confidence and results in the gym. A personal trainer holds you accountable, ensuring you show up and stick to your routine. Knowing someone is invested in your success can motivate you to keep going, even on days when you’re feeling less than inspired. Over time, this consistent effort translates into visible progress, further boosting your confidence.

Customizing Workouts to Fit Your Needs
No two bodies are the same, and a one-size-fits-all approach often leads to frustration. A personal trainer designs workouts tailored specifically to your strengths, weaknesses, and goals. For example, if you’re working with a trainer at Truve Gym in Oakland, CA, they might incorporate functional training to improve daily movement or focus on exercises that help alleviate existing injuries. This personalized approach ensures that every session feels purposeful and effective.

Education for Long-Term Success
​A great personal trainer doesn’t just tell you what to do—they explain why you’re doing it. This education empowers you to make informed decisions about your fitness journey, whether you’re training alone or in a group setting. Over time, this knowledge builds confidence, as you’ll understand how to navigate the gym and structure workouts that align with your goals.

Finding the Right Trainer in Oakland, CA
If you’re searching for a personal trainer in Oakland, consider looking for a professional who aligns with your needs and values. At Truve, our personal trainers prioritize creating a supportive, body-positive environment where clients of all fitness levels feel welcome. Whether you’re new to exercise or returning after a hiatus, our team is dedicated to helping you build confidence, one session at a time.
Take the First Step
​Stepping into the gym doesn’t have to be intimidating. With the guidance of a Alison Roessler Fitness personal trainer, you can transform apprehension into assurance and self-doubt into self-confidence. By investing in yourself and working with a professional, you’ll not only achieve your fitness goals but also discover a newfound sense of empowerment that extends beyond the gym. Are you ready to take the first step toward a more confident you? Reach out via our contact form or visit Truve in Oakland today and start your journey with a personal trainer who believes in your potential.

Sleep is a cornerstone of health and fitness. Whether you’re aiming to hit new personal records in the gym, recover from intense workouts, or simply have the energy to tackle your day, high-quality sleep is non-negotiable. At Truve in Oakland, we prioritize a holistic approach to fitness, and helping our clients improve their sleep is often a game-changer. Let’s dive into the three scientifically-backed essentials for better sleep and why one of them might just transform your nights—and days.

1. Consistent Sleep ScheduleThe human body thrives on routine. Our internal clock, or circadian rhythm, regulates when we feel awake and when we feel sleepy. A consistent sleep schedule reinforces this natural rhythm. Going to bed and waking up at the same time every day—even on weekends—helps your body know when it’s time to wind down.
Irregular sleep patterns, on the other hand, confuse your circadian rhythm, leading to difficulty falling asleep and poor sleep quality. For Oakland residents juggling busy workdays and evening fitness classes, prioritizing consistency can feel challenging. However, setting a bedtime alarm (yes, a bedtime alarm!) can help establish this habit.
Pro Tip: Start small. If you’re used to late nights, shift your bedtime earlier by 15 minutes each week until you’ve found a sustainable schedule.
2. Optimized Sleep EnvironmentCreating a bedroom conducive to sleep is another essential for restful nights. Factors like light, noise, temperature, and even your mattress can affect how well you sleep. Studies show that a dark, quiet, and cool room promotes the deepest sleep stages, which are crucial for recovery.
Oakland’s urban environment can sometimes make this tricky, but simple adjustments can help. Invest in blackout curtains to block streetlights, use a white noise machine or fan to drown out city sounds, and keep your bedroom temperature between 60-67°F.
Pro Tip: Consider your mattress and pillows. If you’re waking up sore, it might be time for an upgrade—especially if you’re engaging in strength training or personal training at Truve, where recovery is key.
3. Mindful Evening RoutineThe hour before bed is crucial for signaling to your body that it’s time to sleep. Engaging in calming activities like reading, stretching, or meditating can prepare your mind and body for rest. On the flip side, exposure to screens—whether it’s your phone, laptop, or TV—emits blue light that suppresses melatonin, the hormone that helps you sleep.
Try setting a digital curfew at least 30 minutes before bed. Instead of scrolling, consider light stretching routines or mindfulness practices, both of which align with the holistic fitness approach the whole Alison Roessler Fitness team champion at Truve.

The Game-Changer: ConsistencyWhile all three essentials are vital, establishing a consistent sleep schedule is often the most transformative. Why? Because it sets the foundation for every other sleep-related habit. A predictable schedule trains your body to fall asleep faster, stay asleep longer, and wake up feeling refreshed.
If you’re struggling to stay consistent, consider working with a personal trainer. The Alison Roessler Fitness personal trainers can help you design a fitness routine that complements your sleep goals. With personalized guidance, you’ll not only optimize your workouts but also your recovery—and that starts with great sleep.
Ready to improve your fitness and your sleep? Contact us today to learn how our personal training programs can help you achieve your goals while waking up refreshed and ready to conquer each day.

Starting a fitness journey is exciting, but sustaining it over the long haul often requires more than just a desire to lose weight or build muscle. For example, research from the American Journal of Lifestyle Medicine highlights that individuals who connect their fitness routines to personal values are 45% more likely to maintain consistency over time. To truly commit, you need to find your "why" — the deeper motivation that drives you to show up for yourself day after day. This inner purpose can transform exercise from a chore into a meaningful part of your life. For those searching for personal training in Oakland, California, uncovering your "why" might be the key to not only starting but staying consistent.
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Why Your "Why" Matters
Scientific research backs the importance of intrinsic motivation in achieving fitness goals. A 2020 study published in the Journal of Health Psychology found that individuals with strong intrinsic motivators, such as improving health or setting an example for loved ones, were more likely to maintain an exercise routine compared to those driven solely by extrinsic factors like appearance or competition.
Finding your "why" creates a personal connection to your fitness goals. It aligns your workouts with your values, making it easier to prioritize them even on challenging days. At Truve in Oakland, we’ve seen this firsthand: clients who identify their "why" often achieve greater success and long-term satisfaction than those who don’t.

 Steps to Discovering Your "Why"

1. Reflect on Your Values
Take a moment to think about what matters most to you. Is it family, health, career, or community? Your fitness goals should complement these core values. For example, if family is a priority, your "why" might be to have the energy to play with your kids or to model healthy habits for them.

2. Ask Yourself Deep Questions
Go beyond surface-level goals like "I want to lose 10 pounds." Ask yourself:

• Why is this goal important to me?
• How will achieving this improve my life?
• Who else might benefit from my success? Answering these questions can reveal surprising insights. For instance, you might discover that your real goal is to boost confidence or manage stress, rather than simply changing your appearance.

3. Visualize Your Future Self 
Imagine the person you want to become. How does this future version of you feel, act, and live? Visualization is a powerful tool that can clarify your "why" and keep you motivated. Studies have shown that mental imagery enhances goal-setting and increases the likelihood of success.
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4. Work with a Personal Trainer 
A skilled personal trainer can help you explore your motivations and design a program tailored to your unique needs. At Truve in Oakland, our trainers take the time to understand your goals and help you connect your workouts to your "why." Whether it’s improving your health markers, preparing for an event, or simply feeling more energized, we’re here to guide you.

Turning Your "Why" Into ActionOnce you’ve identified your "why," use it as a compass to guide your actions:

• Write it Down: Keep your "why" visible. Post it on your mirror, in your gym bag, or as a reminder on your phone.
  
• Set Realistic Goals: Break down your larger vision into smaller, actionable steps. Celebrate milestones to keep momentum.
  
• Find a Community: Surround yourself with supportive individuals who align with your "why." Joining group fitness classes or a gym like Truve in Oakland can provide accountability and encouragement.
  
• Reassess Periodically: Life changes, and so might your "why." Check in with yourself regularly to ensure your goals still resonate.
  

Inspirational Stories from Oakland

Many of our clients at Truve have discovered transformative "whys."
One client, a busy professional, initially sought personal training to improve her stamina. Through reflection, she realized her deeper motivation was to manage stress and be more present for her family. Another client, recovering from an injury, found his "why" in regaining independence and confidence.
Both clients achieved incredible results because their "why" kept them focused and inspired, even on days when motivation waned. Their stories remind us that finding your "why" is about more than fitness — it’s about creating a life you love.

Take the First Step Today
If you’re searching for a personal trainer in Oakland, California, or looking to start your fitness journey with purpose, let Truve and the Alison Roessler Fitness team help you uncover your "why." Our team is dedicated to supporting you every step of the way, ensuring your workouts are not just effective but meaningful.
Remember, your "why" is the anchor that keeps you steady through life’s ups and downs. When you connect your fitness goals to something deeply personal, the journey becomes not just about reaching milestones but about embracing a healthier, happier you.
Ready to discover your "why"?

​Join us at Truve, located at 420 14th St, Oakland, Ca 94612 and start your journey today.

As we age, staying active becomes increasingly important for maintaining physical health, mental sharpness, and overall quality of life. One of the best forms of exercise for seniors is strength training, ideally performed at least three times per week. Whether you’re in Oakland, the East Bay, or beyond, strength training can help you remain independent, reduce health risks, and enjoy life to the fullest. Working with a qualified personal trainer makes it even more effective and enjoyable.
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The Benefits of Strength Training for Seniors

1. Preserve Muscle Mass After the age of 30, adults lose an average of 3-8% of muscle mass per decade, and this decline accelerates after 60. Strength training combats this loss by building and maintaining muscle, which is essential for everyday tasks like climbing stairs, carrying groceries, and playing with grandchildren.
2. Improve Bone Health Osteoporosis and reduced bone density are common concerns as we age, increasing the risk of fractures. Regular strength training stimulates bone growth, improving bone density and reducing the likelihood of falls and injuries.
3. Boost Metabolism Muscle tissue burns more calories at rest than fat tissue. By building muscle through strength training, seniors can improve their metabolism, helping them manage their weight and maintain energy levels.
4. Enhance Balance and Reduce Falls Falls are a leading cause of injury among older adults. Strength training improves muscle strength, coordination, and balance, significantly lowering the risk of falling.
5. Support Mental Health Exercise, including strength training, has been shown to reduce symptoms of depression and anxiety. It can also boost cognitive function, helping seniors stay sharp and focused.
6. Manage Chronic Conditions Strength training can help manage and even improve chronic conditions like arthritis, diabetes, heart disease, and back pain by enhancing overall physical function and reducing symptoms.

Why Work with a Personal Trainer?
Starting a strength training routine might feel intimidating, especially if you’ve never used weights or gym equipment before. That’s where a personal trainer can make all the difference, particularly one experienced in working with seniors in Oakland and the East Bay.

1. Personalized Programs A personal trainer will design a program tailored to your fitness level, goals, and any physical limitations. They’ll ensure your exercises are safe, effective, and enjoyable.
2. Proper Form and Technique Using incorrect form while lifting weights can lead to injury. A trainer will guide you through each movement, ensuring your technique is correct and reducing the risk of strain or accidents.
3. Accountability and Motivation It’s easy to skip workouts when you’re on your own. Having a personal trainer provides accountability and encouragement, keeping you consistent with your routine.
4. Adaptability Life happens, and your needs may change over time. A trainer can adjust your program as needed, whether you’re recovering from an injury or setting new fitness goals.
5. Community and Connection Many seniors value the social aspect of working with a trainer or joining a gym. At Truve in Oakland, we emphasize building a supportive, body-positive community where everyone feels welcome.

Strength Training at Truve Gym in Oakland
At Truve, we specialize in helping people of all ages build strength and confidence. Our experienced personal trainers understand the unique needs of seniors and are dedicated to helping you achieve your fitness goals safely and effectively.
Located in the heart of Oakland, our state-of-the-art facility offers:

• Tailored Personal Training Sessions: One-on-one attention to ensure your workouts meet your specific needs.
• Group Classes: A variety of strength and fitness classes designed to support your overall health and well-being.
• Welcoming Community: Truve is more than a place to work out; it’s a community that celebrates progress and encourages connection.

Getting Started
If you’re ready to take the first step toward a stronger, healthier you, start by scheduling a consultation with one of our personal trainers at Truve. They’ll assess your current fitness level, discuss your goals, and create a plan that fits your lifestyle. Not in Oakland? We’re here to support seniors across the East Bay and beyond in finding joy and empowerment through strength training.
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Remember, it’s never too late to start. With the right guidance, you can improve your strength, mobility, and overall quality of life. Strength training three times a week can truly transform your golden years into your strongest years.

 Ready to make a change? Visit Truve in Oakland today or contact us to book your first session with a personal trainer. Let’s work together to make your fitness journey safe, effective, and enjoyable!

When it comes to improving your health and fitness, focusing on the right behavior changes can make all the difference. Backed by science, these three simple yet powerful adjustments can help you create sustainable progress toward your goals. If you’re in Oakland or the East Bay and looking for a personal trainer to guide you, these insights can be your first step toward success.

1. Prioritize Consistent Daily MovementOne of the most impactful changes you can make is incorporating more movement into your daily routine. Research shows that regular physical activity helps regulate weight, improve cardiovascular health, and boost mental well-being. You don’t need to spend hours in the gym to see benefits—small, consistent actions add up.
How to Make This Change:

• Start with a daily step goal, such as 8,000–10,000 steps.
  
• Take a 10-minute walk after meals to aid digestion and increase your activity level.
  
• Choose active transportation when possible, like biking or walking instead of driving.
  

This foundational habit creates a ripple effect, making other health-promoting behaviors feel more natural and achievable.

2. Focus on Nutrition Quality, Not Just CaloriesWhile creating a calorie deficit is essential for weight loss, the quality of the calories you consume matters just as much. A diet rich in whole, nutrient-dense foods provides your body with the fuel it needs to function optimally and keeps you feeling full longer.
How to Make This Change:

• Prioritize protein with every meal to support muscle maintenance and curb hunger.
  
• Fill half your plate with vegetables or fruits to increase fiber and nutrient intake.
  
• Swap processed snacks for whole foods like nuts, seeds, or fresh produce.
  

Studies show that diets emphasizing whole foods are not only more effective for weight management but also improve overall health markers like blood pressure and cholesterol.

3. Build a Routine That Supports ConsistencyConsistency is the secret ingredient to achieving your fitness goals. Creating a routine—one that fits your lifestyle—ensures that healthy behaviors become second nature over time.
How to Make This Change:

• Schedule your workouts like appointments and stick to them.
  
• Plan your meals and snacks to avoid last-minute decisions that may derail your progress.
  
• Set small, realistic goals that you can achieve weekly, like drinking more water or getting an extra 30 minutes of sleep.
  

Science tells us that habits take time to form—on average, about 66 days. Starting small and gradually building on your success makes the process less overwhelming and more enjoyable.
Why These Changes WorkThese three behavior changes work because they align with the principles of habit formation and energy balance. By focusing on actions within your control—moving more, eating better, and sticking to a routine—you’ll see improvements that go beyond weight loss. You’ll feel stronger, have more energy, and build the foundation for a healthier life.
At Truve Gym in Oakland, our team of expert personal trainers can help you implement these changes and stay accountable. Whether you’re just starting out or looking to take your fitness to the next level, we’re here to support you every step of the way.
Let’s Make It HappenReady to take the first step? Truve offers personalized training programs designed to help you build habits that last. Contact us today to learn how we can help you move more, eat better, and create a routine that works for your life. Together, we’ll make your health and fitness goals a reality.

Starting a running program can feel daunting, especially if you’re deconditioned or new to fitness. With the right plan and mindset, running can be an empowering and transformative experience. If you’re in Oakland, California, take advantage of the city's scenic routes and consider personal training at Truve Gym to help you get started safely and effectively. Here’s a beginner-friendly running program tailored to build your stamina and confidence.

Week-by-Week Beginner Running ProgramThis program is designed to gradually increase your endurance over six weeks. Always warm up with a 5-minute brisk walk and cool down with gentle stretching after each session.
Week 1: Walk/Run Intervals

• Goal: Build a foundation with low-intensity intervals.
  
• Routine: Walk for 3 minutes, run for 1 minute. Repeat 5 times.
  
• Frequency: 3 days per week.
  

Week 2: Increase Running Time

• Goal: Slowly extend running intervals.
  
• Routine: Walk for 2 minutes, run for 2 minutes. Repeat 5 times.
  
• Frequency: 3 days per week.
  

Week 3: Shorter Walking Intervals

• Goal: Focus on endurance by reducing walking breaks.
  
• Routine: Walk for 2 minutes, run for 3 minutes. Repeat 4 times.
  
• Frequency: 4 days per week.
  

Week 4: Longer Running Intervals

• Goal: Build stamina for continuous running.
  
• Routine: Walk for 1 minute, run for 4 minutes. Repeat 5 times.
  
• Frequency: 4 days per week.
  

Week 5: Continuous Running

• Goal: Transition to sustained running.
  
• Routine: Walk for 1 minute, run for 5 minutes. Repeat 4 times.
  
• Frequency: 4-5 days per week.
  

Week 6: Full 20-Minute Run

• Goal: Complete a continuous 20-minute run.
  
• Routine: Start with a 2-minute walk, then run for 20 minutes.
  
• Frequency: 4-5 days per week.
  

Tips for Success

1. Listen to Your Body: Progress at your own pace. It’s okay to repeat a week or take extra rest days if needed.
   
2. Invest in Proper Footwear: Visit a local store for running shoes that fit well and provide adequate support.
   
3. Choose Scenic Routes: Enjoy the beauty of Lake Merritt or Redwood Regional Park if you are in Oakland, California to make your runs more enjoyable.
   
4. Stay Hydrated: Bring water or plan your runs near fountains.
   
5. Track Your Progress: Use a fitness app or journal to log your sessions and celebrate small milestones.
   
6. Join a Community: Consider joining a local running group or working with a personal trainer at Truve for motivation and guidance.
   

Overcoming Common Challenges

• Lack of Motivation: Partner with a friend or schedule runs during your favorite time of day.
  
• Fatigue or Soreness: Incorporate active recovery like yoga or stretching sessions.
  
• Weather Issues: Use a treadmill, invest in wet weather running gear, or explore covered areas for rainy days.
  

The Role of Personal TrainingA personal trainer can be invaluable for beginners. At Truve Gym in Oakland, trainers can help you with:

• Developing a customized running plan.
  
• Improving your running form to prevent injuries.
  
• Providing accountability and encouragement.
  

Final ThoughtsStarting a running program as a beginner is a bold step toward better health and fitness. With a gradual approach and the right support system, you can achieve your running goals. Ready to start your fitness journey? Visit Truve in Oakland for expert guidance and a supportive community to help you every step of the way.

If you're looking to add some serious energy and nostalgia to your workouts, look no further than the ultimate '90s throwback playlist. The '90s gave us some of the most iconic songs across pop, hip-hop, and rock genres that still get us moving today. Whether you're in a spin class, lifting weights, or training with a personal trainer, these throwback hits will help you power through every rep and keep a smile on your face while doing it.
Here in Oakland, CA, we know the importance of a killer playlist to keep your workouts fun, fresh, and full of motivation. This carefully curated list combines upbeat anthems, timeless jams, and crowd-pleasing hits to make your personal training sessions or group fitness classes at Truve even more exciting.

Why a '90s Throwback Playlist WorksThe power of music during workouts is undeniable. Upbeat songs with strong tempos can help regulate your pace, increase motivation, and make you forget just how hard you're working. And when the songs remind you of fun memories or carefree days, it adds an extra emotional boost that’s priceless.
Studies show that music with a tempo between 120-140 BPM is ideal for physical activity—a sweet spot where '90s anthems shine. So lace up your sneakers, grab your headphones, and get ready to sweat to some nostalgic beats!

The Ultimate '90s Throwback Workout PlaylistHere’s a playlist that will keep you moving from warm-up to cool-down:

1. "Vogue" – Madonna (Warm-Up Vibes)
   
2. "Rhythm Is a Dancer" – Snap! (Perfect for getting your heart rate up)
   
3. "Pump Up the Jam" – Technotronic (Cardio favorite)
   
4. "No Scrubs" – TLC (A little sass while you squat)
   
5. "U Can’t Touch This" – MC Hammer (Move to the beat)
   
6. "Smells Like Teen Spirit" – Nirvana (For a high-energy push)
   
7. "Good Vibrations" – Marky Mark and the Funky Bunch (Feel the motivation)
   
8. "Wannabe" – Spice Girls (A fun anthem to sing along to mid-workout)
   
9. "Jump Around" – House of Pain (Great for plyometrics or HIIT)
   
10. "Gonna Make You Sweat (Everybody Dance Now)" – C+C Music Factory (Push through those reps!)
    
11. "California Love" – 2Pac ft. Dr. Dre (Perfect for cooling down)
    

Add these songs to your favorite streaming platform, hit play, and let the '90s take you to a new fitness high.


How This Playlist Can Boost Your Workout

1. Motivation Boost: These tracks are full of energy, making it easier to find the drive to finish those last few sets or run that extra mile.
   
2. Nostalgia Factor: Music tied to memories triggers emotional connections that can make exercise feel more enjoyable.
   
3. Rhythmic Movement: The consistent beats in these songs can help regulate movement, whether you’re lifting weights or powering through a group fitness class.
   

Level Up Your Workouts at Truve in OaklandAt Truve, we believe in combining effective training methods with fun and inspiration—and what’s more inspiring than a '90s throwback soundtrack? Whether you’re new to fitness or looking to hit your next milestone, our personal training programs in Oakland are designed to help you stay motivated, strong, and confident.
Our personal trainers know how to customize workouts to fit your goals, and the right playlist can be part of that! Imagine pushing through your session with the beats of Madonna or MC Hammer driving you forward.
If you prefer the energy of a group, check out our group fitness classes, where you’ll find a welcoming, body-positive community that loves to sweat and support one another. Plus, you can bring your playlist inspiration to class and share in the fun.
Located at 420 14th St, Oakland, CA, Truve is your go-to spot for personal training, group fitness, and an unbeatable fitness community. With valet and validated parking available, there’s no excuse not to show up and work toward your goals.

Ready to Sweat to the Soundtrack of the '90s?Take this playlist, hit play, and experience how nostalgia and great music can transform your workouts. And if you’re ready to get serious about your fitness goals, book a personal training session or drop into a group fitness class at Truve in Oakland.
Let’s move, groove, and hit those goals together—all to the soundtrack of the greatest decade ever!
Contact us today to get started, and let’s make every workout feel like a dance party.

Turn up the music, and let’s train!

As we age, maintaining an active lifestyle becomes essential for health, independence, and overall quality of life. For seniors in Oakland, California, strength training offers transformative benefits that extend beyond physical fitness. With our sunny parks, active communities, and local fitness resources, Oakland provides the perfect backdrop for embracing strength training. Here are the top three reasons seniors should prioritize strength training in their wellness routine.

1. Preserve Muscle Mass for an Active LifestyleAfter age 30, adults naturally lose 3-8% of muscle mass per decade, and the rate accelerates after 60. This can make everyday activities, like walking up Oakland’s hills or carrying groceries from the farmers' markets, increasingly difficult. Strength training helps combat this muscle loss, enabling seniors to maintain their independence and stay active.
Exercises such as bodyweight squats, resistance band exercises, or light weightlifting promote muscle growth and strength. Local gyms in Oakland, like Truve, cater to seniors with low-impact strength training programs and free classes. By building muscle, seniors can continue enjoying their favorite activities—whether it’s gardening in their backyard or strolling through the redwoods at Joaquin Miller Park.

2. Enhance Bone Health and Reduce Fall RisksOsteoporosis and reduced bone density are common among seniors, increasing the risk of fractures and injuries. Strength training stimulates bone growth, improving bone density and significantly reducing the risk of falls—a major concern for older adults.
The importance of balance and coordination is especially critical in Oakland, where uneven terrain is common. From walking through city sidewalks to enjoying trails in Redwood Regional Park, seniors need stability and strength to navigate their environment safely. Strength exercises like leg presses, calf raises, and even yoga-inspired movements help enhance balance and bone health.
Oakland seniors can also join us at Truve on Monday evenings for FREE Body Sculpting and TRX classes, to engage in fall-prevention exercises tailored to their needs.

3. Boost Mental and Metabolic HealthStrength training has powerful effects on mental health and metabolism. Seniors often face challenges like slower metabolism and increased risk of depression. Muscle tissue burns more calories at rest than fat, meaning strength training can enhance metabolism, aid in weight management, and boost energy levels.
On the mental health front, strength training releases endorphins, reducing symptoms of anxiety and depression. Regular exercise has also been shown to support cognitive function, keeping the mind sharp and focused. For seniors in Oakland, engaging in strength training at Truve or outdoor workouts near Lake Merritt combines the mood-boosting benefits of exercise with Oakland’s vibrant scenery and social opportunities.

Final ThoughtsFor seniors in Oakland, strength training isn’t just about fitness—it’s about reclaiming independence, maintaining health, and enjoying life to the fullest. Whether at Truve, a local gym in downtown Oakland, through senior-focused classes, or in the comfort of home, it’s never too late to start.
With Oakland’s active community and beautiful outdoor spaces, there’s no better time to embrace strength training. Seniors who prioritize these workouts will enjoy stronger bodies, healthier minds, and a lifestyle that’s as vibrant as the city they call home.