Tag Archives: RVAWellness

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

Roasted Vegetable Bean Salad

Ingredients:Richmond Wellness - Vegetable Bean Salad

  • 1 red bell pepper cut in small squares
  • 1 yellow bell pepper cut in small squares
  • 1 lb of cherry or grape tomatoes, halved
  • 3 Tbs olive oil
  • 1 Tbs oregano
  • 1/4 tsp each: crushed red pepper flakes, sea salt, black pepper
  • 1 Tbs red wine vinegar
  • 1.5 tsp Dijon mustard
  • 1 can of cannelloni beans (15 oz) rinsed and drained
  • 2 cups of spinach or arugula

Directions:

  • Preheat oven at 425 and line backing sheet with parchment paper
  • In a large bowl, combine bell peppers, tomatoes, 1Tbs of olive oil, oregano,salt, pepper, and red pepper flakes
  • Spread vegetables on in single layer on baking sheet; roast 15-20 min, until they blister.
  • For dressing: whisk red wine vinegar, mustard and remaining olive oil until emulsified,
  • Once vegetables are done, add beans, spinach, and roasted vegetables in a bowl. Drizzle dressing over and serve.
  • Tip: if you want added protein, chicken or shrimp will pair nicely with this!

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

Richmond Wellness Approved Brownies!

Richmond Wellness - BrowniesIngredients:
1 cup nut butter
½ cup maple syrup
1 egg
½ tsp vanilla, salt, baking soda
½ cup dark chocolate
2 handfuls of chopped walnuts
Directions:
Preheat the oven to 350 degrees F. Mix all ingredients in a medium bowl, minus the chocolate and walnuts. Fold in the chocolate and walnuts. Bake for 25-30 minutes. Enjoy!

 


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

What is Wellness to You?

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.”

– Aubrey Eicher, owner


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