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!

The Best Gift You Can Give Yourself is Your Own Fitness & Wellness

Happy Holidays to you and your family!! I hope that they are the best ever for you! Take some time to look for the intangibles – the really good stuff!

Here’s this message to you in video form!

Forgive me please, I have been busy the past few weeks in that I traveled up to Pennsylvania to visit with my mom who is in a skilled nursing facility and had a lot to deal with in doing that! I’m sure you can relate that we can’t always do ALL of the things we want to – I’ve wanted to make this message for sometime, and I’m thankful that I got the opportunity to do it and to share it with you!

Here’s a few key points from the message:

  1. The best gift you can give yourself and those around you is: your own personal health and wellness.
    1. Example of one of my client’s WHY
    2. You cannot take care of those you love and care about if you don’t love and care for yourself first
  2. Self-image.
    1. Thoughts from my mom and her friend and all women/men talking bad about themselves
  3. Let’s talk New Year’s Resolutions.
    1. Instead of forcing yourself into some kind of “juice cleanse” or fancy detox diet, or trying some other kind of fad diet or workout routine where you go every single day and then burn out after 5 days .. How about a sustainable, enjoyable, TRUE lifestyle change that works for YOU?
    2. The LONG HAUL.
    3. NOT microwave mentality

I mention in the video my 6-week program to help you create your own true, sustainable, enjoyable lifestyle changes. I’d love to talk with you about it and share more of the details with you if you are interested! Reach out to me here (reply to this message) and I’ll share them with you! Let’s make 2018 the best and most intentional year yet!

Blessings to you and your family,

Aubrey Eicher

Owner, Holistic Personal Trainer

Richmond Wellness

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

aubrey@richmond-wellness.com

 

A Bit of my Story – How Fitness Changed my Life and my Lifestyle

In this video, I tell a bit about my background and my journey from not playing any sports in school, to getting my first gym membership (and WHY) and my journey ever since.

I believe our stories are powerful: not only where we have been, and where we are, but maybe even more importantly – where we want to go from here!

Movement, activity, and exercise affects all areas of our lives: our creativity, our productivity, we feel better, we are more present and aware in the moment and within relationships with our family, friends, and coworkers. It enhances so many areas of life and helps to create more energy for us to be able to do all of the other things that we want and need to do on a daily basis! Movement becomes easier and more comfortable once we are moving.

As a holistic personal trainer, I work with anyone from the beginner to the seasoned athlete. Reach out to me and let me know where you want to go and where you are today and let’s make a plan together to get you there!

Take a look around the rest of the website here! Take a look at my blog posts that I’ve written and the testimonials my clients have written and shared!

You have the God-given right to creative power within you to create what you really want.
What is wellness to YOU? 🙂

I look forward to connecting with you!

Online Courses

Stay tuned for the launch of my first online course: Lifestyle Change for Good!

To be announced and released December 31st, 2017!

I’m really looking forward to sharing it with you all! 🙂

Holiday Gifts that Keep on Giving

Have you had a family member or friend who complains of their frustration with weight loss or the ability to sustain a healthy lifestyle?

I’ve created a solution for just that. Remember my email from just a few days ago? I’ve launched a holiday program that is 6 weeks long and meant to teach just that – sustainable lifestyle changes that are enjoyable (thus more sustainable, as well!).

I created the program to help you through the holidays (because many, many people find it difficult to stay active and healthy during the holiday season). Well .. I wanted to let you know that you can also GIFT this program to your loved ones that really would benefit from it.

In my opinion, it is one of the best gifts that you can give, because it keeps on giving! Creating sustainable lifestyle changes that people enjoy .. now THAT is a gift to receive!

Do you have a relative or friend that would benefit from receiving this gift this holiday season? Please reach out to me. I am offering different types of packages and we can collaborate on the specific one for your friend or loved one. This means that the prices vary. I’d love to chat with you about it! Reply to this email and we can set up a time to catch up quickly and discuss the options available!