Tag Archives: Functional Fitness Training

The Importance of Balance and Stability

Why is balance training important? Well, for one, we need it ALL THE TIME! 
“By training to develop greater balance, you will recognize improvements in coordination, athletic skill, and posture. This in turn should result in fewer injuries and greater stability.  Through a complex system of environmental feedback, cues from the bottom of your feet, the relation of your inner ear to gravity and what you see, your body senses which muscles to activate or deactivate to maintain your desired position.  When the information received is too complex to translate, the system gets overwhelmed and you lose your balance.  With balance training, you can master what once seemed like impossible tasks—just like you did when you first removed the training wheels from your childhood bike or made it to the bottom of the bunny hill the first time without falling.”
What are some ways you could start training your balance and stability?
  • Standing on one leg and seeing how long you can hold it
  • Standing on one leg while doing tasks like the dishes in the sink
  • Taking a yoga class (incorporates A LOT of balance work and you can improve as you go)
  • On your hands and knees in your living room, raise one leg and the opposite arm to both become parallel with the floor. Switch to the other sides. Repeat for 10 times on each side! For more challenge, raise the same arm and leg at the same time!
Allow us to help you increase your balance and stability in a safe, effective, and progressive way! Reach out to us today for a free 15-minute coaching call to explore if a fitness assessment session with us would be right for you!

I worked REALLY hard and FAILED ..

Many of you know my fitness journey. I was not a particularly active kid. I loved playing outside, but I never played any sports back in grade school. I wasn’t terribly overweight, but I was never happy or confident about my body.

After high school, I got a membership at a gym, with great intentions and commitment to finally get the body I would be confident in a bikini in. And so it began.

I exercised. I went to the gym 1 day/week, then 2 .. then 3, then 5-6 ..

I worked hard. Really hard. And when I wasn’t getting the results I wanted, when I didn’t look like what I wanted to look like, I worked harder.

(circa 2009): Still not in a bikini, 2 years in to "gym going" ..

(circa 2009): Still not in a bikini, 2 years in to “gym going” ..

That’s what I thought was the key to getting what I want. Now, maybe you’re reading this and thinking one of two things: either, “that’s impossible,” or, “what was going on?” A few years later, I was FRUSTRATED.

“No wonder people quit,” I thought to my stubborn self.

That’s when I discovered running, and decided to see what my body could do in that arena. 5k .. 10k .. half-marathon .. marathon .. ultra-marathon .. triathlons ..

I was kinda proud, but I still didn’t have what I wanted – a body I was confident in.

As a trainer, I’ve learned: Motivation – knowledge = FRUSTRATION.

This is my value as a coach. I’ve acquired the knowledge: I’ve learned how to tweak not only my own variables (amount of exercise, type of exercise, nutrition, rest) but my clients’ variables and help us all get what we are really working for – the results we really want. (See testimonials).

I’m not upset that I had the immense learning curve. I’m glad I can help save many other people the time, effort, energy, and emotional energy, and get them to their goals much faster than I did my own.

What is it that I can help you to accomplish? Do you have a “stubborn” 10, 20, maybe 30 pounds that you’ve been working hard to get rid of? Are you tired of trying the next exercise or nutritional plan only to throw your hands up in the air a few weeks later because you didn’t get what it promised you?

Let’s talk. Reach out to me. Apply for a free transformation session. Allow me to help you cut through the buzz and the fuzz that is all around the health, nutrition and fitness industry and steer you towards what you really want – that fitter, happier, healthier you.

Click here to apply!

I look forward to connecting and hearing YOUR story!

Blessings,
Aubrey

PS. Share this with someone you know it’ll benefit. Let’s change lives together!

Aubrey Eicher
owner/personal trainer, Richmond Wellness
richmond-wellness.com
Curious? Read some testimonials here!

Not Motivated???

Not motivated?? I was reading whilst on the elliptical getting some cardio in today and thought to share ..Personal Trainer - Richmond Wellness - Motivation

“When your thought life is healthy you are motivated to exercise. Exercised muscles in turn released substances that increase brain health. This an example of an upward spiral.”
Dr. Caroline Leaf

This has been my experience. Fitness/wellness is mental, spiritual, and physical. They all flow together and can form a positive spiral that works for you, or a negative one that works against you.

It’s not always easy to turn the spiral, but it’s always possible. Once the initial turn takes place and consistent movement occurs in the upward spiral – positive thinking patterns, excercise, more positive thinking patterns, and so on – then it’s easier to continue as you develop momentum.

Are you ready to bust out of the negative cycle today, the thoughts that beat you up and keep you from where you truly want to be – happy, healthy, free, at peace with yourself and all of the world?

Go to richmond-wellness.com and sign up for your chance at a free transformation session. You’ll have to tell us why you are truly making this decision to change the merry-go-round direction in your life and why you’re ready to do so! Is this a tug at your heart? Perhaps it’s time ..

I look forward to hearing from the right people. 🙂


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

Changing Habits: It Gets Easier

IMG_3289I was inspired this morning when I arrived to work at 5:35 am and saw that the accounting firm next door was already in their office. It spurred some thoughts about those of us who are trying to develop new habits, especially those that are for ourselves – like getting up earlier to exercise or having some personal planning, reflection, and quiet time in the morning.

Developing new habits can be tough at first, but it does get easier. I shared in this video.

Obstacles and challenges can seem larger to us when we are starting something new. With time and dedication, those challenges have a way of becoming less significant.

In the end, we all do what we really want to do. Can you admit to that? If we really want to make a change and change some habits, then we will. The challenge of change is more rewarding than the staleness and frustration of stagnancy.

What are 2 new habits you want to incorporate into your life today? You know, the ones you’ve been thinking about .. but haven’t “pulled the trigger” to.

If not now, then when?? Write them down. Commit to them. Get a friend or professional who is strong in that area to keep you accountable to your new commitment. Change is so much easier when you’ve got someone in your corner rooting for you and helping you be accountable!

I have 1 more spot for individuals that apply for a free Transformation Session with me (worth $95) to be chosen. Please ONLY apply if you SERIOUSLY want to make a change and not just talk about it. You don’t have to be any type of fitness level, only ready and willing to make a change in your life, because that’s exactly what will happen.

Link for the application: http://svy.mk/1U5N9Zs

Looking forward to seeing who I hear from!
Have an amazing Wednesday!
Aubrey Eicher
owner/personal trainer, Richmond Wellness

Read some testimonials here!

PS: if not now, then when?


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

National Walk to Work Day

So, it’s National Walk to Work Day! (No, not April Fools’ – that’s SO 2002 😝)walk to work day 2016.JPG

Even if you missed the opportunity to do so, or would have to start REALLY REALLY early in the morning, adding steps to your day can provide wonderful benefits and a great kick start to a higher level of fitness and wellness! Read more about the benefits of more steps in your day here.

I have 2 more spots for individuals that apply for a free Transformation Session with me (worth $95) will be chosen. Please ONLY apply if you SERIOUSLY want to make a change and not just talk about it. You don’t have to be any type of fitness level, only ready and willing to make a change in your life, because that’s exactly what will happen.

Link for the application: http://svy.mk/1U5N9Zs

Looking forward to seeing who I hear from!
Have an amazing weekend!


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

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.

Ingredients

  • 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

Instructions

  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

Pumpkin Bread

IMG_3218Ingredients

  •          1 can (15 oz) pumpkin
  •          2/3 c applesauce
  •      2 eggs
  •          2 t vanilla
  •          3 1/2 c flour
  •          1/2 c nuts (walnuts/pecans, or mix)
  •          2 t baking soda
  •          3/4 c honey
  •          1 t sea salt
  •          2 t ground cinnamon
  •          1 t cardamom
  •          1 t nutmeg
  •          1/2 t baking powder

Directions:

Move oven rack to low position so that tops of pans will be in center of oven. Preheat to 350F. Grease bottoms only of 2-8 1/2 x 4 1/2 x 2 1/2 pans or 1-9 x 5 x 3 pan.

Stir together pumpkin, honey, applesauce, vanilla, and eggs in large bowl. In separate bowl, blend all dry ingredients. 

Blend dry ingredients with pumpkin mixture. Pour into pan(s).

Bake 8″ loaves 50-60 min or 9″ pan 60-90 min.


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

Berry Quinoa Bowl

Richmond Wellness - Berry Quinoa SaladIngredients:
1/4 cup uncooked quinoa, thoroughly rinsed
1/8 tsp. cinnamon
Dash salt
3/4 cup Unsweetened Vanilla Almond milk
blueberries
raspberries
chopped strawberries
Dates to taste or 1 packet of stevia

 

Directions:
In a nonstick pot, combine quinoa, stevia (optional), cinnamon, and salt. Mix in Almond milk and 1/3 cup water.
Bring to a boil, and then reduce to a simmer. Cook and stir until most of the liquid has been absorbed and quinoa is fully cooked, 12 – 14 minutes.
Stir in all the berries and dates (optional) and transfer to a medium bowl. Enjoy!
Tip: EAT SLOW. Savor each bite. When we eat too quickly, we overeat and we don’t get to savor the flavor. This a great way to see more fat loss results with a small change


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

Easy Chicken Salad

Easy Chicken Salad, Richmond Wellness' style!

Easy Chicken Salad, Richmond Wellness’ style!

Ingredients:
Olive or coconut oil cooking spray
4 cans chicken
4 Tbsp greek yogurt, plain
Or, use 4 Tbsp Sabre Greek Yogurt dip
2 green onions, diced
1/2 c frozen green peas
1/4 c craisins (dried cranberries)
1/2 c celery, diced
1 Tbsp celery seed
1 Tbsp ground red pepper
1/2 tsp sea salt

Directions:
Saute green onion for one minute in a saucepan with olive or coconut oil cooking spray. Add green peas and cook until tender. Take off of heat.

In medium sized bowl, combine drained chicken, celery, greek yogurt and spices. Mix well until consistency is even and ask ingredients stick together. Add peas and green onion mixture. Add craisins. Mix well.

You can use this atop a salad or on a sandwich with toasted Ezekiel bread!

Enjoy!


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