Author Archives: aubrey.eicher

Nutrition: what are phytonutrients?

There has been a lot of buzz around the word, but do you know precisely what they are, how they benefit you, and how concerned you need to be about if you’re getting enough of them or not?
Have a happy, healthy, phytonutrient-filled day! 🙂
Aubrey Eicher
owner/personal trainer, Richmond Wellness
PS: Have you seen Thomas the Turkey?? He’s still going strong!
Want to learn more about eating healthier? Click to learn more!

Exercise is more than running and lifting weights

How many of us automatically default to the two options above – that exercise generally falls into only a few categories?
The truth is, there are so many things we can do to be active! Check out this publication from the CDC for some ideas you may not have thought of!
Have an amazing and active week!
Aubrey Eicher
owner/personal trainer, Richmond Wellness

Keys to Knowledgeable Decisions for your Fitness and Nutrition

Let’s face it – theres SOOOO much information out there on what to eat, what not to eat, when to exercise, when not to exercise, when to eat, when not to eat, how much to eat, how much is too much to eat, how to exercise, how not to exercise, and the list goes on ..
For every article that supports one thought, there’s typically at least one to be found to oppose it.
So, how do we sift through the madness?
  1. Identify good, sound resources to glean information from. Where do they get their information?
  2. Identify the intent behind the message – is the article simply promoting a certain lifestyle or brand?
  3. Is the information for the general public, or for a specific sub-set of individuals?
  4. Does it resonate with you, or seem outlandish? Our intuition has much sense of what is real and what may be hype.
  5. Invest in a professional coach with credentials and experience to help sift through the information and help create a strategy that works specifically for you, and a plan that you can stick to!
At the end of the day, recognize your own empowerment to make choices for yourself and use information and knowledge for your benefit.
I currently have openings to work with 3 new clients. I would love to explore if we would be a fit to work together. Click here to fill out a brief application to help me understand where you are and what you are looking to accomplish. I’ll get back to you within 24 business hours and we can have a conversation.
I look forward to connecting!
Aubrey Eicher
owner/personal trainer, Richmond Wellness
PS: Don’t wait until New Years’ day! Start right now, while you’re thinking about it and your motivation is high!

Are fat-free and low-fat foods better?

Many people have thought that choosing a low-fat or a fat-free alternative to a full-fat product is better. But, is it really?
Check out this article from WebMD on what low-fat and fat-free really means, and the importance of choosing a proper amount of good fats in your diet.
To your health, fitness and wellness!
Aubrey Eicher
owner/personal trainer, Richmond Wellness
PS: Have you seen Thomas the Turkey?? Want to fight the holiday weight gain? Click to learn more!

What the CDC recommends on exercise

I want to provide you with the best resources available for your health, fitness, and wellness. I want to cut through the fluff and the marketing of everyone out there.
Here’s what the CDC published in regards to physical activity, and while they last released this information in 2008, it still holds true today.
To your health, fitness, and wellness!
Aubrey Eicher
owner/personal trainer, Richmond Wellness
PS: What are the sources you’re gleaning information from? Always be sure to check!

No excuses (holidays included)

We are well into the holiday season now .. I wanted to do a check-in. How are you doing?
Did you set out at the end of October (you know, Halloween candy time) with the intention that this year would be different, that you would eat healthier, move more, and not gain that typical holiday-time weight?
How’s it going?
I wanted to do a check-in to raise your awareness. Yes, the holidays can be hard in our culture where calorie-dense (but nutritionally-deficient) foods and drinks abound and we can be less motivated to move, sweat, and exercise with colder days and longer nights.
At the end of the day, though – you are in control. There’s always opportunity for excuse, but what do you really want? Would you rather feel and look your best this time of year, as any other time of the year?
Following an exercise plan and also having a nutrition strategy in place will help you to stay on track. So will having an accountability partner, and a coach!
Can I help you to recommit today? Can I help you to commit to what you truly want and see you get it? 
I have a few spaces open for my accountability coaching program. It’s a health, fitness, and wellness plan that I specifically craft for you, your goals, your interests, and your resources. I’m currently offering a free 15-minute coaching call to see if this would be something that would benefit you. If you definitely want to commit to your goals, and really see them come to pass, apply for a free call here.
I look forward to connecting with you!
Aubrey Eicher
owner/personal trainer, Richmond Wellness

Go all in to get results!

Your dreams, goals, and desires for your health, fitness, wellness, and life are crucial. They’re not only crucial to your life, but crucial for your growth!
What is life if we are not pushing forward, further, higher, to be better and stronger? 
So we set goals and intentions on where we want to be. Where does the rubber truly meet the road? When we fully commit to seeing it happen – going all in, and then following through with the proper actions that are required for success.
If you want to be a healthier, fitter, happier, more confident you in 2017, why wait until the new year? WHY NOT START NOW? 
If you’re already thinking about it and beginning to plan, there is no better time than to start right now, when your motivation and excitement is high, and commit to going all in to see it happen.
Get an exercise plan together that works for you. Commit to it. Decide how you’re going to eat. Commit to it. Why NOT go all in on achieving what you really want?
It takes the same amount of energy to either go all in or to go in half-heartedly and then have to explain why you didn’t accomplish what you said you wanted to in the first place. So, spend the same amount of energy, and get it done. 
Want help and feedback on exercise and nutrition that will take you to your goals? Apply for a free transformation session today – it’s a one-hour session with me where we go through everything identifying precisely where you are today, set definite achievable goals for where you want to be, and craft a personal plan to get you there.
Achieving all you want is easy once you know exactly what you need to do and commit 100% to getting it done!
To your health, fitness and wellness,
Aubrey Eicher
owner/personal trainer, Richmond Wellness
PS: Don’t wait until New Year’s to embark on your 2017 goals! Apply today for a free transformation session and get started now!

Happy Thanksgiving!!!

I am thankful for you being a part of my vision to spread my words, messages, and life work to so many more people! It means so much to me to have you as a part of my humble beginning. Please know how much it means to me!
“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.” William Arthur Ward
I hope that you and your family, friends, and loved ones have an amazing day!
Aubrey Eicher
owner/personal trainer, Richmond Wellness

A Thankful FOCUS

Are you like me? .. I have always had the tendency to, through all the goodness in my life, zero in on the one thing that is wrong. I zero in on it, like targeting it for destruction. Then, I execute and attack until it is no longer an issue.
Sounds great, right? Sometimes, it is! It is a very useful thing. However, taken out of balance, it is not helpful in the attainment of purpose or happiness in the grand scheme of life. There are skills that are useful for work, and then there are principles and understandings that we must embrace and learn to operate in in order to be happy human beings.
So, let’s say, for example, as I am writing this message today, that I decide that I don’t want to use punctuation. I am just going to do whatever and be thankful for the words that flow so freely. Hm. I have a strange feeling that many of you would not appreciate that ..😉 .. thus, the attention to detail and fixing things that are wrong is important. It is essential to produce a product (in this case, a hopefully positively influential message to you) that is desirable and valued.
However, in anything, if we are always zeroing in on what is wrong or what is not perfect, we will find ourselves not only incredibly unhappy, but also chasing our tails in dog-like fashion.
If our minds are like cameras and what we focus on is what develops, should we possibly place more emphasis on what is good and right and awesome, as in, family to spend Thanksgiving holiday with, versus the house that is a disaster due to the amount of people we have over? Kids running around, etc?
Don’t throw things; I am not speaking of irresponsibility and blatantly ignoring things that need improvement or correction. I am speaking of general focus. I am simply giving the personal example of the fact that I have chased many a wrong thing in my life to fix it, only to find myself back where I started, more discontented than I was when I embarked upon it, due to feeling like I wasted a bunch of time. Not only that, but then, there was a new fire to put out due to my lack of overall focus over the rest of my life.
Yes, on Thanksgiving, we are reminded to think about all the things that we are thankful for. We should make a list of the blessings in our lives. And we should be reminded daily of these things.
When we continually focus on the things that we are grateful for, we obtain a broader awareness of those around us and can be better influences for them. We can bless their lives. We become easier to work with, more pleasant to be around, and, much, much happier personally, from the inside out. We can truly give to others, versus take.
I encourage you to take a moment – no .. take more than that. Take some time today and write down (or type down, whatever your preference is) some things that you are thankful for. Family, friends, career, your favorite coffee in the morning, etc.
This is greatly worth investing some time into, do not limit yourself, but also, don’t think that it should take a long time, either, as many times we can overjudge how long something will take.
Set a timer for five minutes. Begin writing. If the thoughts don’t flow after 5 minutes, try again sometime later. If they begin to flow, roll with it. Don’t hold yourself back. Maybe we have more things to be thankful for than we realize at a glance of a thought?
Happy Thanksgiving to you, and your families and your loved ones!
Aubrey Eicher
owner/personal trainer, Richmond Wellness
PS: Want to fight the holiday weight gain? Have you seen Thomas the Turkey?? Click to learn more!

Dare to dream

“Being realistic is the most common path to mediocrity.” ― Will Smith
How often do we really DREAM? How big do we dare to dream? What is holding us back from dreaming as big as we really could?
Marianne Williamson put it beautifully:
“Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness, that most frightens us.
We ask ourselves, Who am I to be brilliant, gorgeous, handsome, talented, and fabulous?
Actually, who are you not to be?
You are a child of God.
Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won’t feel insecure around you.
We are all meant to shine, as children do.
We were born to make manifest the glory of God within us.
It is not just in some; it is in everyone.
And, as we let our own light shine, we consciously give other people permission to do the same.
As we are liberated from our fear, our presence automatically liberates others.”
How true this is. Who are we NOT to believe that we ARE incredible and amazing? What makes us so special that we AREN’T special? Hello?
It’s been said that something needs to be repeated 5x before we remember it. This had to be broken down to me for me to understand – I was thinking that I personally was exempt from being special or a possible true recipient of all that life has for me. A part of me wanted to believe .. but a larger part of me was afraid to shine. So cool how it was broken down for me – I believe that when you twist the verbiage of some things it can open your mind to uncovering the truth within a statement or situation. Perspective is huge!
Today’s dare: Dare to dream. Reread Marianne Williamson’s poem. Maybe print it out? Do you have a journal of thoughts yet? Jot down what you might dare to dream. No matter how big or outlandish. This is for you, and you alone. What do you want to accomplish with your fitness, your health, your mind, your family, your work?
“There is nothing enlightened about shrinking so that other people won’t feel insecure around you.”
Blessings to you!
Aubrey Eicher
owner/personal trainer, Richmond Wellness
PS: Have you seen Thomas the Turkey?? Want to explore what you could do with your health, fitness and personal wellness? Click to learn more!