A Better Way to Set Goals

What Process Goals Are and Why They’re Better Than Outcome Goals

I am consistently helping my clients to best frame their goals and their mindsets for the best results they can receive for the time that they invest in exercising and eating healthy. As a holistic personal trainer, it is important to me to find enjoyable habits that work within each individual’s resources – their time, schedule, and budgets.

One of the most important things, I believe, that I teach, is the importance of focusing on process goals versus outcome goals. To take this out of the exercise/health realm, for example, every (good) salesperson is going to have a process and specific action items for each step along the way within their process. In another example, in dating and looking for a significant other, one has specific steps to take along the way – such as, the first date, for example.

Processes are very helpful, and many times, we forget them within managing our own health and fitness (no, I don’t know why). However, I’ve recorded a message explaining what process and outcome goals are and why process goals are better to focus on than outcome goals, if a sustainable lifestyle change is your ultimate goal.

  1. What an outcome goal is
    1. A goal in which success is defined by results
      1. Ex: Lose 5 lbs, fit into dress for the wedding, look good in swimsuit this summer
    2. A goal that is not under your control – it’s the big picture
    3. Too many variables
  2. What a process goal is
    1. A goal in which success is defined by the completion of an action item that will take you towards your outcome goal
    2. Ex: Exercise 3x/week, reduce dessert to 1x/week, and get 8 hours of sleep nightly
    3. Completely under your control
  3. Commit to a process, not a goal
    1. Don’t save your happiness, pride, or feelings of success for the outcome goal. Find joy in the process, in the journey, in the everyday actions that produce what you want in life.
  4. The process is more valuable than the goal
    1. Process is an ongoing thing – a lifestyle
    2. Outcome goal has an end-point. When you get to the end, then what? You’d better set a new goal quickly or you may yo-yo back to where you started from when you began all of this
  5. However, goals are still important
    1. They allow us to plan our progress
    2. Help us create our processes and systems

If you’re curious if I can be of help with you in your health, fitness, and wellness goals, please reach out to me. I invite you to. I’d love to have a conversation and see if there is something that I can do and explore if we may be a fit to work together in some capacity towards your goals! You CAN do it!

Top 8 Happy Relationship Must-Haves

As a holistic personal trainer, health is my number one value in ALL areas of my life, and when I was dating and looking for a relationship (although pretty happy just enjoying my own company at the time), I wanted a HEALTHY one. From my own personal experiences, I hadn’t had a really healthy one as of yet. So, I count the relationship that Brian and I share as a wonderful victory that I am immensely thankful for. This is a man that builds me up and helps me through my tough days (and my great days, too!) and I do the same for him.

Health is so much more than diet and exercise. If you have a relationship that’s raising your blood pressure, this is for you. If you’re not in a relationship currently and are experiencing a level of depression around it, this is for you as well.

Regardless of if you are single, dating, or have been married for years. I’m confident you’ll get something out of it 🙂

Please accept it as a gift of love from us to you for Valentine’s Day!

5 Tips to Help you Sleep Better

Listen today as my guest, Lisa Hazelgrove (Lisa Healthy) and I go through 5 tips to help you improve your sleep! These are simple tips that you can implement today to feel immediate effects! Over time, the compounding effects of consistent quality sleep have massive benefits to all areas of your life!

  1. Drink more water and give the formula half our weight in ounces each day and an extra 8 ounces for every hour you are exercising or participating in a sport. There are a lot of people are still using the 8 glasses/bottles a day adage and that isn’t individualized.
  2. Cut out all technology about an hour before bedtime as the EMFs have been directly linked to melatonin depletion and sleep disorders. At night, all devices (except those used for health purposes) can be unplugged from the wall outlet, not just be turned off, but unplugged!
  3. Exercise improves sleep by producing a significant rise in body temperature, followed by a compensatory drop a few hours later. The drop in body temperature, which persists for two to four hours after exercise, makes it easier to fall asleep and stay asleep.
  4. The 4-7-8 breathing technique is simple, takes almost no time, requires no equipment and can be done anywhere. This breathing exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it, but gains in power with repetition and practice. Do it at least twice a day. (View Dr. Weil’s video and information on the technique here)
  5. White Noise – This sound combines all noise frequencies to create a steady background hum that drowns out other sounds that can keep you up. It also may help treat insomnia. But because it could lead to hearing problems, skip the headphones when listening to white noise and instead use the whir of a fan or a white noise machine to help you nod off.

To reach out to Lisa:

+ 804-539-3251

+ lisa@lisahealthy.com

+ lisahealthy.com

 

To reach out or stay connected with me:

+ 804-367-3589

+ aubrey@richmond-wellness.com

+ richmond-wellness.com

 

How to Plan Your Nutrition Without Losing Your Mind

As a holistic personal trainer, I’m going to tell you how to plan your nutrition without losing your mind, or your sense of control. Then, I’m going to tell you how I can help. This is precisely the process that I follow with my clients that ask for nutritional coaching.

I have 3 key points:

  1. Keep a food log for the next 10 days. Write down what time you ate, what it was, who you were with, where you were, and how hungry you were when you ate.
  2. Look over the log and get a glimpse of your patterns/habits. Is there anything that you think you could improve upon with the knowledge that you have today?
  3. What are 5 food habits that you can drop every day for the next 30 days, and what are 5 food habits that you can implement every day for the next 30 days – all of which will help align you with whatever goal you have right now?

Finally, if this sounds great and you feel stuck, or if you’ve tracked your food and aren’t sure where to tweak your habits, reach out to me! I specialize in helping my clients align ALL of their habits to the vision they have of themselves – healthy, fit, and well overall. I’d love to connect with YOU!

I look forward to talking more with you! See you soon!

 

Aubrey Eicher

Owner, Holistic Personal Trainer

Richmond Wellness

804-367-3589 phone | richmond-wellness.com

aubrey@richmond-wellness.com

6 Simple Ways to Relieve Stress Without Taking a Lot of Time

As a holistic personal trainer, I address all of the aspects of life that relate to your health, fitness, and wellness – not just the exercise and eating parts!

Did you know that stress can play a major role in your health and wellness, AND your fitness performance? How about your overall life experience? I know you know this.

In this video, I’m giving you 6 simple ways that you can relieve the stress in your life without taking a whole lot of time. Afterward, I’m going to tell you how I can help!

  1. Write. Write out what is going on in your life that is stressing you out. Many times, you’ll find solutions to your stressors just by the meditative act of writing.
  2. Do something you enjoy. Do you have a hobby? Something that could relieve your stress and ease your mind? What is something that you like to do that is healthy and feels good?
  3. Meditation. Present focus and focusing on your breath has an immensely calming feeling to it. Have you tried it? Look up guided meditations on YouTube or even just calming music and sit still, focusing on your breath. Set a timer for 5 minutes.
  4. Exercise! This is a great way to get stressful energy expressed in a healthy, positive way. It can be anything from an intense workout to a brisk walk. Do what appeals to you.
  5. Relaxation techniques such as breathing exercises and progressive muscle relaxation.
  6. Activities that can be restful: get a massage, take a therapeutic bath with salts or bubbles, listen to music that soothes you.

Now, if you’re reading/watching this and thinking, “yeah, I want to reduce my stress, but – I don’t know where to start,” or, “that’s great, but I’ve got SO much going on, I don’t know WHAT will work for me and my schedule,” I want you to reach out to me. Let’s have a conversation about it. I’d love to come alongside you and help you to establish regular stress-relieving habits, for the benefit of your health, fitness, and wellness.

I look forward to connecting with you! Have a wonderful, stress-alleviating day! 🙂

The Power of Motivation

Do you want to boost your motivation? Do you know that you need to do it daily? How can you organize your life to motivate you to do the things you really want to do?

This week’s message is all about that!

Reach out to me to have a conversation to see if setting up an exploratory session is a good fit for you and your health, fitness, and wellness goals!

Beware of Nutritional Fads

As a holistic personal trainer, I have found that nutritional information and fads can be a great starting point, but not necessarily an ongoing lifestyle. Here are a few tips I have compiled to help you on your journey ..

  • It can be great to start, but, at the end of the day, follow something that works LONG TERM for YOU.
  • What do you enjoy??
  • WHAT WORKS FOR YOU??
  • You DON’T HAVE to be a “gym goer!”
  • Forget the nutritional fads UNLESS they work for you, sustainably – in the long-term!
  • Reach out to me for more information on my coaching programs – both in-studio & remotely!

I’d love to talk with you – reach out to me to continue a discussion to see if we are a good fit to work together! I offer an exploratory session to each prospective client that I work with, determining if we are a good fit to work together!

Setting Intentions for Your Wellness in 2018

What state of being do you want to function from, in all that you’re doing?

Do you want to go through your days energized, invigorated, lively, feeling great?

You can change your overall state of wellness by implementing simple, feasible habits.

  1. You MUST start with believing that you CAN achieve the overall wellness and state of being that you desire.
  2. You must make the commitment that you’ll have an open mind about how that change will take place AND the commitment that you’ll do what it takes to embrace the change – particularly the internal work to grow yourself into the person you really want to be
  3. Doing it –
    1.  Define your vision for wellness. What is wellness to you?
    2.  How does that look in tangible goal form? (Start small)
    3.  30-Day goals:
    4. Define 5 daily habits that are not helping you to achieve your 30-day goal and ideal wellness to drop, and 5 alternative habits to implement that will take you towards your 30-day goal and ideal wellness
      1. Commit to following this every day for your 30-day goal.
    5. Seek out resources
      1. Supportive people
      2. Knowledgeable resources & professionals (NOT the almighty Google)

To download the Goals & Habits Worksheets to 2018, go here: http://bit.ly/2mczAw2

If you have any questions in the meantime, you can reach me at aubrey@richmond-wellness.com!

PS: Have you seen my online course to create your sustainable wellness in 2018?

2018: 12-Week Holistic Health, Fitness & Wellness Program

Have you wanted to make a New Year’s resolution that lasts?

 

A true, sustainable lifestyle change? A lifestyle transformation?

 

Do you want to elevate your health, fitness, and wellness in 2018?

 

I am offering a 12-week program for just that!

 

+ 2-3 workouts per week in-studio, privately (one-on-one)

+ Nutrition coaching

+ Other habit coaching: sleep, stress management, etc

 

I’m offering an exploratory session to all of my prospective clients to see if we are a good fit to work together: I typically charge $95, but am offering it for $49 if you’re reading this here to explore if this is a good solution for you!

 

I’d love to connect with you and have a chat to hear what your current goals are and where you’re at today. If it sounds like a fit to explore, I’ll recommend the exploratory session to you. If not, then I can refer you to check out a number of resources I have connections with.

 

I look forward to talking with you!

 

8 Days to 2018: Day 7 – Continuing Your Journey

HAPPY NEW YEAR!! 🙂

Thank you for being a part of the last 7 days with me. I hope that you are feeling good and confident that the health, fitness, and wellness changes that you have created will last and will carry you throughout the rest of your life!

Your journey does not stop today. Commit to keeping an open mind, continuous learning and self-development as a way of living, not just when a problem arises.

I’ve developed a few resources to help you continue on.

The first is a book: Kickstart Your Wellness! I created this book to make an easy to follow guidebook to get you started (or further continued!) upon your holistic health, fitness, and wellness journey. It gives you a positive perspective on approaching your goals, real nutritional information as a guide, as well as healthy recipes and meal planning ideas. I’m offering this to you for free 🙂 To get it, go here: http://bit.ly/2lvxuqO

The second is a project I’ve been working on for sometime and that I’m very excited about! Have you ever had the thought that if you just knew what to do in creating successful habits, that you’d do it? I’ve created an online course to take you from where you’re at today to wherever you want to go with your health, fitness, and overall wellness. This course also has the holistic approach to it, so – don’t be surprised if the good benefits seep into all the other areas of your life! I’m offering it at a special price for New Year’s day. I want to encourage you to make the decision to do it today. After today, the price will go up, so – check it out! For more information on the course, go here: http://bit.ly/2lxonqf

Please feel free to share these resources. I’m happy to be offering them and to help as many people that can use them!

I wish you the most amazing year yet! For your health, your fitness, your overall wellness, and in all areas of your life! Let’s create this amazing year!