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!

8 Days to 2018: Day 6 – Maintaining Lifestyle Change and Progress

Happy New Years’ Eve! 🙂

This is day 6 of my countdown to 2018! If you’re just now tuning in, check out days 1 through 5, then come back to this one! Each of these videos are 5-10 min long and have specific action steps to set you up and in motion for your best, healthiest, fittest, most well year yet coming up!

Day 6 – we are strategizing here, working through potential (and past) barriers that prevent you from keeping on track with your healthy habits. You’ve probably heard, “If you fail to plan, you’re planning to fail.” We will dig in to solidify your commitment to your health, fitness, and wellness habits and set up automatic responses to potential and planned life circumstances that will arise.

Here are today’s activities!

  1. Create a list of all barriers that prevent regular exercise and healthy eating during the holidays
    1. Travel, work/vacation schedule, too
    2. Provide a plan of action with 2 solutions to each barrier
  2. Further embed healthy habits by making additional commitments
    1. Sign up for a ½ marathon
    2. Join a rock climbing gym
    3. Agree to a group hike
    4. Become a group exercise instructor
  3. Rehash an unusual event that has halted your progress in the past and create three scenarios to which you could have handled things differently
    1. Birth of a baby
    2. Change in employment
    3. Illness or injury

To make sure that you don’t miss any of the messages in this series, subscribe to my channel and turn on notifications for when I upload something new and YouTube will tell you.

Do you have a friend who can benefit from this series? Please feel free to share it. Do you have questions in regard to seeing your own personal goals come to pass this upcoming year? Please reach out to me. I’d love to have a conversation with you about your individual variables! Finally, please feel free to share any other comments and thoughts with me.

Happy New Year to you!!! May this be your healthiest, happiest year yet!

Tomorrow I’m sharing two tools that I am REALLY excited about to help you begin or continue your health, fitness, and wellness journey! Stay tuned!

8 Days to 2018: Day 5 – How to Accomplish your Goals

Happy New Years’ Eve’s Eve! 🙂

This is also day 5 of my countdown to 2018! If you’re just now tuning in, check out days 1 through 4, then come back to this one! Each of these videos are 5-10 min long and have specific action steps to set you up and in motion for your best, healthiest, fittest, most well year yet coming up!

Grab your notes, we’re on day 5!

Day 5 – we are making an official contract between you and your goals! Commitment to not only the goals themselves but the action steps to get you there is essential to your success – it not only keeps you focused but accountable as well! When you know what to do and you have a plan, especially on a daily basis, the only thing left is to do it!

Success starts with a decision.

Here are today’s activities!

  1. Establish target behaviors to produce desired changes
    1. Amount of calories you consume and the amount of exercise you do – frequency of workouts, number of steps)
    2. Plan out your weeks on Sundays
  2. Monitor progress – self-monitoring
    1. Keep track of your wins.
    2. Be aware of your shortcomings and strategize how to overcome that barrier for next time it comes up
  3. Deliver consequences
    1. Positive reinforcement – treat yourself, celebrate wins!
    2. Not with food
  4. Maximize generalization
    1. Maintaining behavior change across time and circumstances
    2. Are those that you live with on board with healthy eating?
    3. How can you surround yourself with positive reinforcement for the habits you want to keep?

To make sure that you don’t miss any of the messages in this series, subscribe to my channel and turn on notifications for when I upload something new and YouTube will tell you.

Do you have a friend who can benefit from this series? Please feel free to share it. Do you have questions in regard to seeing your own personal goals come to pass this upcoming year? Please reach out to me. I’d love to have a conversation with you about your individual variables! Finally, please feel free to share any other comments and thoughts with me.

On to day 6 – the real New Year’s Eve!

Tomorrow we will talk more about maintaining your lifestyle changes! Stay tuned!

8 Days to 2018: Day 4 – Taking Action to Create Lifestyle Change

We are 4 days away from 2018! Here’s to the last weekend of 2017!

This is also day 4 of my countdown to 2018! If you’re just now tuning in, check out days 1 through 3, then come back to this one! 🙂 Each of these videos are 5-10 min long and have specific action steps to set you up and in motion for your best, healthiest, fittest, most well year yet coming up!

Do you have your notebook/notes app? (You’re taking your own notes and doing the activities, right?) Okay, let’s go!

Day 4 – we are specifically defining and now taking action towards the goals that you have for 2018. Consistent actions create habits, and that first step is that first action.

Here is the full video on YouTube I uploaded here: https://youtu.be/a2n0xL6qF4E

Here are today’s activities!

  1. Log and measure all foods eaten each day of the week using your nutrition tracker. Maintain a daily caloric deficit of 500 calories if weight loss is your goal
  2. Create an alternative plan in case a barrier gets in the way of completing an exercise session
    1. Forgetting clothes
    2. Working late
    3. Getting sick
  3. Lose 1.5 lbs of body fat for 8 consecutive weeks, if weight loss is your goal
  4. Make an appointment to meet with a fitness professional to develop a safe and effective exercise plan
  5. Complete 10,000 steps per day while wearing your exercise tracking band

If you like the messages that I am sharing with you and are not working with a fitness professional, reach out to me. I’m happy to discuss your goals and explore whether we are a fit to work together in some capacity! I have different coaching plans to choose from – from 1-1 training with me at the Richmond Wellness Studio to remote coaching for program creation and accountability.

To make sure that you don’t miss any of the messages in this series, turn on notifications for when I upload something new and YouTube will tell you! Don’t worry, you probably see and know that I don’t upload too many things too often, so – I promise that I will be respectful of your notifications feed 🙂

Finally, please feel free to share this with a friend and leave comments, thoughts, and  questions.

On to day 5! 2018 is getting close .. ! You ready? 🙂

Tomorrow, we will make a contract between you and your goals! If you’ve never done this before, it’s powerful! Stay tuned!

8 Days to 2018: Day 3 – How to Prepare for a Healthy Lifestyle

5 days left to 2018!!

What do you want to see for yourself in 2018? How about with your health, fitness, and overall wellness?

We are on day 3 of my series to countdown to 2018 and really make it the best year yet! (I believe every year can be better than the last 🙂 ). Each of these videos are 5-10 min long each and have specific action steps to set you up and in motion on your goals for this upcoming year. If you’ve missed one, be sure to go back and check it out! Also – grab a notebook or your notes app and take personal notes. Do the action items – they will help tremendously!

Day 3 – we are exploring how to prepare for a healthy lifestyle. These are little change steps to get you ready to go ..

Check it out here!

Here are today’s activities!

  1. Set a specific frequency for workouts
    1. “I will start a program in 2 weeks during which I will exercise 3x/week for 2 months”
  2. Research different resting metabolic rate and basal metabolic rate formulas. Find a range for yours and set a realistic (not extreme) calorie intake goal to adhere to once you start your program
  3. Plan 2 activities per month to increase activity
    1. Golfing
    2. Hiking
    3. Swimming
    4. Playing with kids at the park
    5. Going to the zoo
    6. Exploring the neighborhoods
  4. Research, compare, and rank your favorite food tracking systems, website, and apps
  5. Research, compare, and rate your favorite exercise tracking band

To make sure that you don’t miss any of the messages in this series, subscribe and turn on notifications for when I upload something new and YouTube will tell you! Don’t worry, you probably see and know that I don’t upload too many things too often, so – I promise that I will be respectful of your notifications feed 🙂

Finally, share this with a friend (maybe do it together?) and leave comments and feedback, questions and such. I want to put my best out here for you guys, so, your feedback is very important and helps me hone my messages better to you!

Have an amazing day! See you tomorrow for day 4! 😀

 

8 Days to 2018: Day 2 – How to Create Healthy Changes for YOU

Countdown to 2018, y’all!

In support of everyone’s best year to come, I’ve created a video series specifically to help! Over the next week, I’m releasing one video per day (shorter ones – about 5-10 minutes long each) with action steps for you to do each day. If you miss one, be sure to go back and check it out! Grab your notebook or notes app and let’s go!

Day 2 – we are exploring how to create healthy changes specifically for YOU.

Here are today’s activities!

  1. List 3 personal exercise barriers as well as two possible solutions to each barrier
  2. List forms of activity that are not directly associated to exercise
    1. Taking the stairs
    2. Parking farther away
  3. List 3 personally tempting eating situations and 2 possible alternatives that will result in a healthier outcome while still satisfying you
  4. Identify two activities that are enjoyable to you that are mildly or moderately active
    1. Golfing
    2. Going to the zoo
    3. Exploring neighborhoods in the city

To make sure that you don’t miss any, turn on notifications for when I upload something new and YouTube will tell you! Don’t worry, you probably see and know that I don’t upload too many things too often, so – I promise that I will be respectful of your notifications feed 🙂

Finally, share this with a friend (maybe do it together?) and leave comments and feedback, questions and such. I want to put my best out here for you guys, so, your feedback is very important and helps me hone my messages better to you!

8 Days to 2018: Day 1 – Educate Yourself

In support of everyone’s best year to come, I’ve created a video series specifically to help! Over the next week, I’ll release one video per day (shorter ones – about 5-10 minutes long each) with action steps for you to do each day.

Grab a notebook or a notes app on your phone and do the steps! Each video will build on the last (this is the first one, here!) – so, if you miss one, go back and check it out before doing the one of that day. (To make sure that you don’t miss any, turn on notifications for when I upload something new and YouTube will tell you! Don’t worry, you probably see and know that I don’t upload too many things too often, so – I promise that I will be respectful of your notifications feed 🙂 )

Finally, share this with a friend (maybe do it together?) and leave comments and feedback, questions and such. I want to put my best out here for you guys, so, your feedback is very important and helps me hone my messages better to you!