Tag Archives: personal training

David’s Story

David’s Story: “I am a lot more functional.”

David wanted to:
+ get in shape to prepare for an upcoming missions trip serving others
+ learn how to push himself properly physically while avoiding injury to himself

He responded to an email of mine that resonated with him just a few short months ago, and what a difference it has made!

In 4 months’ time, he has dropped 25 pounds, lots of body fat, built a higher level of muscle stability and balance, and gained confidence in understanding what to eat, how much, how to exercise and how much, and much, much more!

He’s not just excited about the pounds lost, he is excited for how he feels, and the flexibility, stamina, and ability to handle so much more in life than he even wanted to see in the beginning!

Are you tired of being tired? Do you feel you should have a higher ability of function in your life? Do you want more stamina for your day to handle life: family, kids, career, social life, house and yard work?

I am so happy to be able to help create this in peoples’ lives. I am offering 3 free transformation sessions to find the next “right fit” client to work with! You must be absolutely ready to make a change and be willing to do so! If this is you, apply here: http://svy.mk/1VoaLsV

I look forward to chatting!

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!

2 Tips to Keep you on Track through the Weekend

It’s officially festival season. And family reunion season. And social event / outing / etc., season.

So much of our culture revolves these types of events around food (more often than not, not the healthiest food) and drinks. How do you stick to your health, fitness, and wellness goals AND be social?

I share two key tips to help you in this short video.

Reach out to me if I can help you towards your fitness and wellness goals – I’d love to hear them and help provide insight!

Share this with someone you know it’ll benefit. 🙂

Happy Friday!
Aubrey
PS. Did you know – the pools open in a week! Go to richmond-wellness.com and sign up for your chance at a free transformation session for a healthier, fitter you, inside and out ..

Healthy Snack – Homemade Kettle Corn

Aubrey Eicher - Richmond Wellness - Homemade Kettle Korn - Popcorn
Ditch the potato chips for a more fibrous snack!

Ingredients:

* 1/4 c olive or coconut oil
* 1/2 c popcorn kernels (I prefer yellow vs white)
* 1/8 c sugar
* 1 tsp sea salt

Directions:
On the stovetop, heat oil and 3-4 popcorn kernels in pan a large pot with lid on medium-high heat. When popcorn pops, pour in remaining kernels, and pour sugar over kernels. Recover and stir/shake the pan until popping slows, or 2-3 minutes. Remove from heat, pour popcorn into large bowl and toss with sea salt.

You can experiment with this by adding black pepper, garlic and parmesan cheese, or rosemary and thyme! Mix it up!:)

 Nutrition facts:
  • 1 serving = 2 cups
  • 146 calories
  • 2g fat
  • 30g carbs
  • 2g protein

Ready to make a change? Want to explore what fitness and wellness really mean to you, and what we can do to get you there? Go to richmond-wellness.com and apply for a free transformation session today!


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

Travel Snacks

If you’re on the road for a holiday or vacation coming up, or just are on the go and traveling a lot in general (I’m always on the go), here’s a great little idea for you (and your kids!) For snacking while on the road:

image

Isn’t it a pretty little setup? This was just some leftover vegetables I had in my fridge. I am a very resourceful in general and don’t like to have waste, and in line with that, I was headed out of town and did not want my lovely fresh veggies to spoil! So, on the right, we’ve got fresh celery (benefits of celery) and broccoli (benefits of broccoli), and on the left, sweet peppers – orange and red (benefits of bell peppers), with 2-3 servings of Roasted Garlic (benefits of garlic) Hummus (I had Sabre brand, but there are others that are great, also).

The peppers are especially kid-friendly because of their bright colorfulness and sweet taste. Makes for an enjoyable experience for both kids and adults alike!

1 cup celery = 16 calories, low GI
1 cup broccoli = 55 calories, very low GI
1 cup bell peppers = 29 calories, very low GI
2 tbsp hummus = 70 calories, low GI

Ready to make a change? Want to explore what fitness and wellness really mean to you, and what we can do to get you there? Go to richmond-wellness.com and apply for a free transformation session today!


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

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

Refrigerator Oats

Don’t have time to prep breakfast in the morning? Here’s another great on-the-go idea for you! Very easy to prep the night before and grab-and-go in the morning!

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!) 

Ingredients:
  • 3/4 c old-fashioned rolled oats
  • 1/2 c cashew or almond milk
  • 1/2 c water
  • 1 medium banana
  • 1 tsp cinnamon
Directions:
Dice banana to preference. In 16 oz mason jar, combine water, cashew or almond milk, banana, and oats. Fasten lid, shake, and place in refrigerator overnight, or 7 hours.
That is all. ☺
When you open it in the morning, you can also mix a serving of your favorite protein powder for added protein boost.
Get creative, include different fruits such as blueberries, strawberries, peaches, apples, chia or flax seeds, coconut flakes, nuts, etc! Your options are pretty much endless! Have fun with it!
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! 

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