Tag Archives: personal trainer richmond va

Nutrition: Balanced Breakfast Ideas

Last week I promised I would share with you some simple, easy, balanced breakfast ideas.

Well, here we are!

In planning any of your meals, you want to have a balance of carbohydrates, protein, and healthy fats. A good general rule of thumb is 50% of calories of the meal coming from carbs, 25% from protein, and the other 25% coming from healthy fats.

Side note: contrary to popular culture, neither carbs nor fats are evil, only the overindulgence of either can be detrimental to healthy weight management and/or weight loss.

Breakfast will get your metabolism going and fuel your mind and body to tackle the day. It will also support healthier eating habits the rest of the day – you will be less inclined to grab high-fat, high-sugar foods to curb your hunger.

Here are the resources!:

This list is NOT exhaustive. I hope that I have, however, given you a number of good ideas to start from. Stay in the realm of that macronutrient breakdown that I gave above – 50% carbs, 25% protein, and 25% healthy fats.

If you want even more ideas, check out this artlcle from Greatist  – 56 Cheap and Healthy Breakfast Recipes. They’ve also got a great article on 33 Healthier Breakfast Alternatives. The last one that I enjoyed looking through was 39 Healthy Breakfast Recipes for Busy Mornings!  Just remember to balance your meal!

Next week, I will be sharing meal prep tips to help you stay on track with your nutrition goals and eating habits. Stay tuned! 🙂

Want more help in planning your meals and nutrition? Reach out to me and let’s have a conversation about what your goals are, where you are today, what challenges you’re facing, and how I can help! As a holistic personal trainer, I work with each of my clients individually to help you to create solutions that work for you – your tastes, your resources, your lifestyle!

Aubrey Eicher

Owner, Personal Trainer

Richmond Wellness

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



Upcoming Events: Will I see you? :)

October is such a good time to start thinking about and planning for the holidays (if you haven’t yet!)
Specifically, I want to address how you’re going to care for yourself this holiday season. It’s easy to get wrapped up in gift giving, parties, and more, only to finally think about ourselves and our own goals after Christmas and as January 1 approaches.
What if you did it a little differently this year? What if you stuck to your own personal goals while giving to others and socializing?
Here are a few upcoming opportunities to help you get your mindset set:
Come and learn about the one year curriculum I have created for mastering your fitness! Leave with valuable resources to help you on your health, fitness, and wellness journey, no matter where you are at: the newcomer or the seasoned athlete!
Cost: $15
Location: Richmond Wellness Studio, 8 N Robinson St, Richmond, VA 23220
RSVP: aubrey@richmond-wellness.com
Did you know that the average weight gain between Halloween and New Year’s Day ranges between 7-14 pounds?
Join us on Thursday, November 2nd, at 7:00pm at Richmond Wellness to plan healthy holiday lifestyle choices. This session will be hosted by Aubrey Eicher, Owner of Richmond Wellness, and Jodi Sheakley-Wright, PhD, Health and Wellness Coach with KK Wellness Consulting, LLC. In this “Take the Coaches to Task” one-hour session, you’ll have the chance to tap into their expertise and discover successful strategies on how to avoid holiday weight gain!
Why not get a jump-start on 2018 and start your New Year AHEAD of your game? Join us to learn how!
Cost: Free
Location: Richmond Wellness Studio, 8 N Robinson St, Richmond, VA 23220
Hope to see you soon! 🙂

Master your Fitness Info Session – 10.28.2017

Ever since I created Richmond Wellness, my mission has been to teach what I’ve learned to my clients so that you know how to move your body, how often, and how to fuel it best. I’ve wanted to make it personally sustainable for you – so that one day, you won’t need me but for a resource to bounce questions off of.

I’ve created a curriculum to do just that – to help you to create movement and eating habits that work for you and that empower you with a greater level of health and fitness.

Truly, you’re about 90 days away from a radical life change. Whatever it is you’ve been dreaming of – more vibrancy and energy, easier movement in day-to-day life, a higher level of fitness and mobility, a sharper mind, greater creativity, and the confidence to not be concerned with how you look in public – no matter what you’re wearing.

Realistically, the entire process of lifestyle change, done right, takes about a year. From there, you keep on growing, but you’ve got a lot of great habits in place that you’re feeling great about.

If you invested a year of your life to figure out how to master yourself and your fitness in order to enjoy it the rest of your life, would it be worth it? Would it be worth the investment to give up countless hours, days, and weeks of fretting over the scale or tight-fitting clothes?

Come and learn about my curriculum, process, and philosophy, and explore whether it’s right for you. The session is $15 to attend and will last 90 minutes. You’ll leave with valuable information and some tools to get you started (or continued) on your own fitness journey.

And remember: fitness isn’t just physical – it’s mental and spiritual as well! This curriculum will inspire you to dig a little deeper and really figure out what’s going on that’s been holding you back from the health and fitness you desire.

Date: Saturday, October 28th, 2017

Time: 8:00 – 9:30 am

Location: The Richmond Wellness Studio, 8 N Robinson St, Richmond, VA 23220

Cost: $15

RSVP or ask questions by emailing aubrey@richmond-wellness.com, or visit our website at richmond-wellness.com!

Smoothie Recipes


  • Great ingredients?
    • Frozen fruit > fresh fruit
      • Why? Flash frozen fruit will retain its nutrients as opposed to a fruit that is fresh and sitting on the shelves at your local Kroger, Walmart, wherever. You don’t always know how long ago it was picked, how long it took to get there, or how long it has been sitting on the shelf. Frozen is your best bet. It’s also more economical.
    • We also like to get our frozen fruit at a wholesale club, such as BJ’s, Costco, or Sam’s Club. These places will typically have larger quantities for less dollars per serving.
  • Is weight loss your goal?
    • Berries > oranges, bananas, mangoes, etc
      • Why? Berries, such as blueberries, strawberries, blackberries, raspberries, and cranberries are much lower in sugar than fruits like oranges, bananas, and mangoes. If you are going for weight loss, initially when changing up your eating habits, I would recommend scaling back your sugar consumption.

We keep our smoothies fairly simple; usually using whatever is in possession at the moment before going out and getting more items. It is more convenient and economical to do so.

You are more than welcome to substitute out the almond/coconut milk (my fave blend) for almond or cashew milk.

Keep in mind: these are single-serving smoothies, and they are not very sweet. They are meant for nutritional benefit and weight loss, not for appeasing your sweet tooth.

Take the time to learn to enjoy an absence of a lot of sugar. I know, it’s addictive, but give it a shot. Try something different for a change. If you are motivated, I promise you’ll enjoy the results from scaling back your sugar way more than the temporary “fix” of taking it in.

  • If you are eating one of these as a post-workout meal, always opt for 2 eggs versus 1.
  • If you absolutely detest the idea of raw eggs (again, please try something new! Lots of people eat raw eggs; they are good for you and contain BCAAs (amino acids) that get cooked out when we cook them, and 1/20k has salmonella.) You can substitute 1 scoop of a vegan protein powder.

Side note, food, like eggs, that can grow bacteria .. are actually a lot better for you than foods that bacteria won’t touch .. like fast food .. that can sit out for days and not have anything growing on it. Why eat something that even bacteria won’t eat?

Strawberry Yum

  • 1 cup frozen strawberries
  • 2 raw eggs, whole
  • 1 cup almond/coconut milk
  • 1 Tbs chia seeds

Strawberry/Blueberry Happiness

  • 1 cup frozen strawberries
  • 1 cup frozen blueberries
  • 1 raw egg
  • 1 cup almond/coconut milk

Straw-Cran Goodness

  • 1 cup frozen strawberries
  • 1/2 cup frozen cranberries
  • 2 raw eggs
  • 1 cup almond/coconut milk

Berry Goodness

  • 1 cup frozen blackberries/strawberries/raspberries
  • 1 raw egg


Stretch! Whether you Exercise or Not

Stretching is good for the body whether you are actively exercising or not. It makes sense that we should definitely stretch before and after exercise, but what about other times, and why?

Let’s say, for instance, that you have a more sedentary job where you’re at the computer at a desk quite a bit. Much of the day is spent sitting with minimal to moderate movement outside of your SOP (standard operating position, haha!) You may experience this: a tight lower back, tight/uncomfortable hips and hamstrings (back of the leg), and achy upper back and shoulders. Likely, too, unless your posture is great at your desk, you’ll have tight chest muscles as well.

Barring any other complications and further muscle imbalances going on in your body, lower back tightness, discomfort, and pain can many times be alleviated through stretching the back and legs (all the way down to your calves) paired with core-strengthening exercises.

Our muscles get tight from sitting and moving certain ways, and stretching helps to lengthen the muscles again, improve blood flow, and increase flexibility and range of motion, making everyday life movements easier and more comfortable.

You can implement a stretching routine to help alleviate many of those discomforts and aches. If you took just 10 minutes three times a day (first thing when you wake in the morning, midday/lunchtime, and after work/before bed), and did that consistently (daily), you’d feel benefits within a month.

Let’s say, rather, that your job is quite active and you’re on your feet much of the day and are moving around a lot. You may experience: again, a tight lower back and hips as well as tight hamstrings and calves.

Typically, if one area of the body is tight, it does not only affect that area. Tight calves can pull on hamstrings, making them tight, which then pull on your glutes (your butt), which then pull on your lower back, which then also can pull on your middle and upper back. Everything is connected in the body, which is why it’s important to think of it holistically, because everything affects something else.

If your job is more active, you, too, can benefit from a 10 minute stretching routine three times a day. Again, first thing when you wake up in the morning (alleviating stiffness), middle of the day, and after work to loosen back up the body and its muscles.

As a holistic personal trainer, I’m always talking with my clients about the importance and necessity of stretching, and taking them through a proper routine. Don’t skip it. In our busy, go, go, go world where we’ve got packed schedules and lots of responsibilities, taking just 10 minutes here and there throughout the day to come back to yourself and take care of your body can not only help you to feel better while doing all that you are doing, but can help you perform better while doing it.

If you’re experiencing any of what I am talking about – tight, uncomfortable hips, lower back discomfort or pain, tightness in your legs and achiness in your shoulders and these are not symptoms of a chronic issue that your doctor has told you to not exercise or something of that sort, I would love to talk with you. Reach out to me and let’s have a conversation of how we could spend some time together in implementing a stretching and strengthening routine and making it a habit for you. It can help your entire life in so many ways!



How much we can miss the unhealthy/unhelpful autopilots in our lives if we do not look at what we do and why. So much suffering can come from it. Like, with that very thing – where does the work end? What defines our success? One can run ourselves into the ground. For what? Chasing after our worth, trying to obtain it, versus realizing it’s within us, inherent, right here, right now. Undiminishable.

Worth has to come from within. (And, it does). Otherwise, we will spend our lives – correction – we will waste our lives – trying to “get” it.

I am learning in a big way this very lesson and truth. My business success does not add to my worth .. my fit body does not add to my worth .. not my prettiness, not my learning, nor my intelligence, nor my kindness, nor even how many people I help or lives I touch.

We can increase the value we have available to share with the world, improving all of our experiences.

But our inherent value will not and cannot change.

I will share more thoughts on this.

Just wanted to be real with all of you.


What does Elf on the Shelf have to do with your health, fitness, and wellness?


What does Elf on the Shelf have to do with your health, fitness, and wellness?

Did you have one of these guys when you were growing up? I did not, but I was relayed the story and concept of it the other day – Elf on the Shelf. If you weren’t exposed to it as a kid, I like to think of it as a parental genius move. Basically, the elf sees all. And he reports to Santa as to if you’ve been good or bad. Every kid wants Santa to know how good he/she has been so they get the toys they want for Christmas, right?

So, then we grow up and realize that Santa was only as real as we believed him to be. But what if we still had an elf that would hold us accountable to be “good,” or, in this example, to do the things that take us towards what we really want (versus what we want right now) and keep us from doing the things that take us away from what we really want?

Accountability is huge. If you have an idea of a goal such as increasing your fitness, improving your health and overall wellness, accountability can be the gel that really makes you stick to your guns. Someone who is going to check in and ask you if you did what you said you were going to do and if you did not do the things you said you were not going to do.

Who in your circle can be this accountability for you? Perhaps your significant other or another family member? What about a close friend? It can be anyone, but the result has to be this: they have to hold you to what you say you want and are going to do about it. Firm love can be difficult for some people. Choose wisely.

Can I help you stick to your health and fitness goals? Wherever you are, whether a newcomer to exercise and healthier eating, or a seasoned athlete – we all need accountability at times. As a holistic personal trainer, I work specifically with the goals and habits of each individual client to take them to where they want to go.

I’d be happy to have a conversation with you about it to see what I can do to help you stay on track and get to where you want to go! Reach out to me and let’s chat.

Talk with you soon!


Breakfast Meals: Raspberry/Blueberry Almond Muffins

*To reduce calorie intake, use half the amount of sweetener or double the recipe to share and keep it as is! 

Pair with protein of choice to complete the meal! (eggs, turkey bacon, protein powder mixed with water or unsweetened almond/coconut/cashew milk are all great examples!)

Raspberry or Blueberry Almond Muffins

Great for breakfast on the go!


  • 1 cup almond flour
  • ½ tsp almond extract
  • 3 eggs, whisked
  • 1 cup almond butter
  • ⅓ cup raw honey
  • ⅓ cup slivered almonds
  • ⅓ cup coconut oil, melted
  • 1 cup fresh raspberries/ blueberries


  • Preheat your oven to 350°F.
  • Mix all dry ingredients together in a large bowl. Set aside.
  • Mix eggs, almond butter, almond extract, honey, and coconut oil in another medium bowl. Combine with dry ingredients and mix together.
  • Fold in fresh raspberries/blueberries
  • Bake for 25 minutes on middle rack. Watch muffins to be sure they do not overcook.
  • Remove and let cool, enjoy!

Want more help in planning your meals and nutrition? Reach out to me and let’s have a conversation about what your goals are, where you are today, what challenges you’re facing, and how I can help! 

What’s the Big Deal About Breakfast?


You’ve likely heard that breakfast is good for you. Why, specifically? When you wake up in the morning, your body is in a fasted state and your blood sugar level can be low. Your blood sugar level helps fuel your brain and all of your other muscles. Breakfast helps to replenish it. It gives you a chance to get healthy nutrients in at the start of your day to fuel you all day long.


If you skip breakfast, you can be setting yourself up to overeat later in the day. Or turn to high-fat, high-sugar snacks and foods. This is a big reason why studies have shown that people who eat breakfast are leaner and generally more healthy than those who skip it.


Also, your metabolism rises with each meal, in order to process the food that you have taken in. This is why it is also often recommended, if possible, that you eat smaller meals throughout the day, instead of two or three big ones. Dieting or cutting calories by skipping meals can actually be more detrimental to weight maintenance or weight loss because it causes your body to go into a type of starvation mode, where it hangs on to everything it can, and also drops your metabolism to work as efficiently as possible to manage the energy (calories) that it does have.


Do you eat breakfast? Many people skip breakfast because they’re rushing in the morning, maybe hit snooze a few too many times, and at that point don’t have time to get a meal together before they’ve got to be out the door.


Next week I’ll share quick and easy balanced breakfast options and ideas for you!


As a holistic personal trainer and health coach, I include nutrition coaching within my work with my clients to help them to align their eating habits with their goals in a way that is enjoyable and sustainable long-term. What I offer is more than personal training, but lifestyle transformation.


If I can be of help to you in your health, fitness, and wellness journey, reach out to me! I would love to hear what it is you want to accomplish and where you are today.


Talk with you soon!

Exercise: The Value of Slow and Controlled Movements


There’s a misconception out there on exercise: that it has to be hard and fast in order for it to be effective.


This may sound funny when you hear me talking about the benefits of HIIT – but this is a totally different thing.


One of the most common barriers to consistent exercise (as in, creating a more active lifestyle) is the concept that it does have to be hard and fast. And I want to tell you – this is not the case. In fact, slow and controlled movements are HIGHLY beneficial – let’s explore this!


Slow and controlled movements do a few things:
  1. They protect you from injury
  2. They prolong time of tension on the muscle – further developing strength.
    1. Muscle burns calories. When you have more muscle, you burn more calories.


Now, I’m not talking about becoming Herculean. Although, if that is your goal, you can certainly do it. I’m talking about building an amount of strength and muscle mass that tones your body, makes you stronger overall, and burns more fat.


Think about it – maybe you can do 5, 10, 15 push ups without thinking about how slowly or how quickly you’re doing it. Much of that work is based on momentum, versus strict muscle work. However, slow that tempo down (let’s say, count for 3 seconds down and then 3 seconds back up), and you’re strictly causing the muscles themselves to lower you and to push you back up.


The time your muscles spend under tension has a GREAT deal as to your strength, endurance, and productivity if building muscle is your goal.


Funny thing, too – maybe you can bench press a lot of weight at a 1-1 tempo (one second up, one second down), but drop to a push up for a 5-5 tempo (5 seconds down and 5 seconds up), and it’s a whole new game.


Exercising for muscle building does NOT have to be hard and fast. In fact, it should be a bit slower to truly engage the muscles to work on your behalf. Use muscle, not momentum. This is a big principle that I consistently use with my clients in the studio and remotely.


If you’re in a place where you’re not experiencing the progress in your fitness routine that you really would like to see, reach out to me. Let’s have a conversation about how we can switch things up to get you the results you are spending your time and energy for!