Tag Archives: eating

What could you do differently to get better results?

I’m a HUGE fan of tweaking and playing with the variables in our lives – and our minds – in order to get the results we really want out of life.
Have you considered this?
How could we settle or complacency in any area of our lives if we realize that anything and everything is possible and within our very own reaches?
I mean, if something isn’t “working” – and “working” being defined as, resulting in what we want in our lives – why would we stay attached to the things that are not giving us the results we are really wanting?
The process of change starts when our desire for better outweighs our desire to stay the same. Sometimes fear and other factors can cause us to desire stay the same.
But at some point, there is a point when we get to, “I am FED UP with getting less than what I want,” and then we do something about it.
Maybe we have to make drastic changes. Maybe we need to make a few minor adjustments. Either way, change has to take place.
What in your life, your health, your fitness, your wellness, do you need to tweak to improve your satisfaction and benefit from it? What can you do TODAY to set in motion a chain of events that will put you in the place (or really close to it, at least) a year from now?
Remember, change takes time and patience. But it all starts with the mental shift!


Tips for Dining Out!

Ever go out to a restaurant and wonder what it is that could be the healthiest thing on the menu? Don’t want to feel limited to just salads all the time? How healthy are the salads, anyways?
The American Heart Association has published a series of resources for tips on dining out. Check them out here!

How to Find Local Restaurants with Healthy Meal Options

Did you know there was a resource for finding local restaurants with healthy meal options? Check it out here!

It will be great to see even more restaurants filter into this list! It’s also a great resource when traveling.

Do you have the RIGHT game plan?

So if you’ve got the right goal, how about the right steps to take you there? 
How do you break it down?
Here’s a few tips/steps:
  1. What’s the BIG goal? What’s the date you are looking to achieve it?
  2. How can you break it down into smaller steps?
    • Let’s say that your BIG goal is for the year. How can you break it up into smaller accomplishable steps, say, in 3-month chunks?
    • How can you break it up even smaller, let’s say, individual months?
    • Can you go smaller, into weeks?
  3. What habits do you need to adopt or drop in order to help you get there?
  4. Write these down on a sticky note and put it on your bathroom mirror (or write it on there with a dry-erase marker!) – the key here is to put it somewhere you will see it every morning and every evening, so your mind can focus on it, day and night.
  5. Keep a calendar (either paper or electronic – find what works for you) and block out times you need to for your new habits that will help you to accomplish your goals.
  6. Check off your accomplishments and celebrate your victories along the way! (Just don’t celebrate with cheesecake if your goal is to lose weight – do something else, like a spa treatment or sign up for that MMA class you’ve been wanting to check out!)
Try these. Implement them today. Start now! If you’re already well along your path to goal achievement, check your process against mine. What routines do you implement to achieve your goals?
When you’d like to explore when I can help your achievement of your health, fitness and wellness goals, click here to apply for a free 15-minute coaching call! This is a specialty of mine and I always get SO excited about the things my clients are working towards in their lives!
I look forward to connecting.

Do you know your physical potential?

From year to year, and day to day even, we have a potential we can aspire to discover and explore with our physical fitness.

I discovered a passion to explore my potential when I became a marathon runner. I was fascinated with running further and further, progressing from a 5k to an 8k, to a 10k and then a half marathon, then to a marathon and a 50k. I was enthralled with it!

In the process, my cardiovascular fitness shot through the roof! This is especially good for me, as my father’s side of the family has ALL had immense heart troubles. My father, for example, had 4 heart attacks before he was 50! Thankfully, he has survived and is still alive and kicking. 🙂 I learned a valuable lesson: to take care of myself as I became aware of my risks.

I have a good friend who got into Crossfit a few years back. She found she had a knack for it and developed a passion for it. Her fitness and strength, in the process, has increased greatly.

Some people get fascinated by different kinds of dance, which is also great for the heart and muscles.

My point here is to encourage you to find something that you would love to see how far you can take. To discover YOUR potential and the joy in doing so!

Try something new if you haven’t found it yet. And again, just like our potential changes, so may our likes and interests. So if you find you’re not so interested in something you used to be (almost) obsessed with, don’t be discouraged, just find what your new thing is! Learning new active things is both physically and mentally invigorating.

For your health, fitness and wellness!

Food labels

I remember when I first embarked on my journey to a healthier lifestyle, not so long ago, and one of the things that I really needed to learn was how to read and understand the food labels on packaged foods.
The National Heart, Lung, and Blood Institute has a lot of great bite-sized publications, among them is a basic guide on how to use the nutrition facts label. Check out some of the other resources while you’re there!
Have a healthy and well day!

Visualization: your secret superpower

Did you know that you have a secret superpower? Yes, you. Within you! Right now! You can use it.
I’m talking about visualization.
Often, I’m coaching my clients through this before, during and even after a workout. The more that you visualize something like how strong you are and how good you feel, the stronger and better you will feel!
Greatist published an article on this wonderful phenomena here. Check it out!
Better yet, you can use visualization to your advantage even when awaking in the morning and before you retire to bed. If you have challenges with waking up with energy, have your last thought before resting be about how refreshed and energized you will awake in the morning!
Give it a try over the next few daysTry it with anything you need to do! Explore this.
For your health, fitness, and wellness!

Your grocery game plan

One of the biggest hurdles I’ve encountered with clients switching to healthier eating habits (less fast-food, less processed foods, more natural foods and cooking) is the dreaded grocery store…
What to buy? How to go about it?
Choosemyplate.gov has a lot of great resources, one of which being their “Create a Grocery Game Plan.” Check it out here. It goes through planning your weekly meals, breaking down a grocery list, and saving money at the grocery store.
Check out the Richmond Wellness website and blog at richmond-wellness.com for more tips, info and resources like this!
Have a healthy day!

Why Train with Richmond Wellness?

Our functional, holistic training philosophy is integrated into all we do with you. We believe that wellness is “.. an intentional and true state of being that comes from the inside out that flows from the deepest part of a person and displays itself in daily lifestyle, physical care of oneself and mental decision making; a feeling of wholeness, joy, and peace that starts from the inside and flows out to touch not only every aspect of one’s own life, but everyone they come into contact with.”

Our personal training is comprehensive, including goal setting, program planning with execution steps and accountability, a coaching emphasis on proper mechanics, avoiding injury and being most effective with workouts, monthly progress reports, photos, and measurements, education, motivation and inspiration to help you reach your desired vision of success, connection, support and encouragement from the RW community through social media groups and access to events.

We care! Our personal trainers and massage therapists build personal relationships with each of our clients, seeking to truly understand your life and how we can help you integrate a higher level of fitness and wellness from right where you are, today. Our mission is to intentionally improve the wellness of those we serve, through mental, spiritual, and physical fitness.

We value lasting lifestyle change! Results are only as good as they last. Our mission is to help guide you in the changes that will stick with you and your family for the rest of your lives.

We are always learning. Expertise in our field comes from continual intentional research, learning, and application.

We are always improving. Every day, our goal is to provide an amazing experience for each of our clients and to express to you just how important and special you are.

Our private studio facility is geared towards making your workout experience comfortable and exclusive, with no distractions, music to your liking, client pricing on massage services, and more ..

We are excited about getting to know YOU and learn what YOUR fitness and wellness goals are! Give us a call or send us an email today for a free phone consultation. We look forward to meeting you! 

richmond-wellness.com | 8 N Robinson St Richmond VA 23220 | 804-367-3589

Slow Cooker Sweet Potato Chili

Slow-Cooker-Sweet-Potato-Chili - Richmond WellnessCook Time: 8 hours

Yield: Serves 6

This hearty sweet potato chili is made in the slow cooker – perfect for cooler fall days.


  • 28 ounce (796 ml) can diced tomatoes
  • 23 ounce (680 ml) can tomato sauce
  • 1 tsp chili powder
  • 1 tsp cayenne pepper
  • 1 tablespoon ground cumin
  • 2 teaspoons paprika
  • 1 tablespoon brown sugar
  • 1/2 teaspoon salt
  • 2 large sweet potatoes, peeled and chopped into 1” pieces
  • 1 medium onion, coarsely chopped
  • 2 cloves garlic, minced
  • 2 15 oz cans kidney beans, drained; or 3 cups cooked kidney beans (start with 1.5 c dry beans, soak overnight)
  • 1 cup corn, frozen and thawed
  • 1 lb ground beef sirloin (optional)
  • 1 cup chicken broth


  1. If using cooked beans, soak 1.5 cups kidney beans overnight, rinse and pre-cook while preparing the rest of the chili.
  2. Roast the corn until most pieces have a dark/charred corner, either in your slow cooker, if it has that function, or on the stove top. A dry pan or pot works best. Set aside corn and brown the meat (in slow cooker or on stove stop).
  3. Combine all ingredients in the base of your slow cooker and stir to mix well. Cook on low for 8 hours.

(Found here.)

richmond-wellness.com | 8 N Robinson St Richmond VA 23220 | 804-367-3589