Tag Archives: strength

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!


Movement is Powerful!

I shared a post on social media the other day that I thought to share with you here. I hope your dayImage is going wonderfully!
“Movement is powerful.
Movement can fuel all of your life. I don’t care what t is – walking, dancing, yoga, lifting, swinging heavy stuff around .. we always feel better when we do it.
It raises our frequency.
We were not meant to be sedentary, stationary creatures.
Movement can clear your mind, alter your mood, discipline your focus, and all-around make your life better.
How can you move today?
Can I help you break inertia to get moving, either for the first time, or again? I’m currently looking for a few new clients to work with that are ready to make a change.
I’m offering a handful of free transformation sessions to find the right ones to work with. To apply, go here: http://bit.ly/2enh3ZW.
There’s no time like right now.
Do it for you!”

Why Train your Core?

Many people want to know where I start with clients. My answer: the basics. And, the essential. With the basics and essential, we start with core training. In fact, I recommend core training almost daily. We use our core (which includes both the abdominals and the lower back muscles) for EVERY functional movement (and lack thereof; think: sitting in a desk chair or on the couch relaxing). Therefore, it is most vital! We start with the core and then work our way out progressing from there.

A strong and efficient core is necessary for maintaining proper muscle balance throughout the entire human movement system (kinetic chain).

The core is where the body’s center of gravity (COG) is located and where all movement originates.

The core is also critical to posture alignment.

A weak core is a fundamental problem inherent to inefficient movement that may lead to predictable patterns of injury.

A weak core can also cause: poor posture, lower back pain, and difficulty of functional movements, such as getting out of bed in the morning.

The objective of core training is to uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.

Here are two simple core-strengthening moves you can do right now. Hold each one for 2-3 seconds and release, performing 10-12 repetitions before resting:
  • Drawing-in maneuver: a maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
  • Bracing: occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.
Go ahead and try these right now! With a daily regimen, you can be well on your way to a stronger core and a stronger body in (almost) no time.

Formula for Success

Attitude + action = results


Have you seen this before? All success starts first in the mind, or, going even deeper, in our spirit. We must first have to believe that it is possible. Seeing is not believing, per se, it is believing that is seeing. Both are true.


Consider when you were once getting a new car. When you were searching or maybe already in the buying process, you probably started to see that car everywhere, right? Weren’t those cars there all along? Yes – they were. But now, you’re noticing them because you’re focusing on them.


This principle is the same with anything we wish to create in our lives.


If you want to accomplish anything, allow yourself to daydream about it! Experience it as much as you can with as many senses as you can. Believe that it is not only possible, but that it is possible FOR YOU!


When we focus on what we want with the right can-do attitude, this is where rubber meets road and we automatically, without even tangibly thinking about it again, we will begin to see the opportunities around us and take the actions we need to take to get there.


The mind is like a camera – what we focus on is what we get.


What do you want to accomplish? With your health, wellness, and life? What steps can you take towards it today, right now?


Why seek advice?

We all have a number of areas we would consider ourselves to be competent and/or an expert in, right? Maybe it’s our job, maybe it’s how we run our lives or take care of our family. We could tell all the ins and outs of how to navigate what to do.

When it comes to adding new areas of expertise, like our own health, for example, it’s wise to seek out someone who has credentials and experience to help us make it happen. With all the information out there, it’s easy to get lost and spend a whole lot of time figuring it out. Is there an easier way?


When I wanted to learn more about how to run my own business more effectively, I sought out a business coach in my industry. I wish I’d done it sooner! I spent a lot of time and energy figuring out things that didn’t work so well for me.

I recommend the same for you! Instead of taking the time and energy to figure out trial and error, hire a coach!

In my line of work, I do define a health coach quite differently than I would define a personal trainer. Health coaches are more encompassing, take all of life into consideration, and work with the unique life variables you have to get you to where you want to go with your health.

Do you have a health concern you want to take care of, like lowering your blood pressure? Do you want to have more energy for all the things you need and want to do in your day? Do you want to be more confident and comfortable in your skin?

Click here to apply for a free 15-minute coaching call with me. Let’s explore if I can help get you there!


Benefits and effects of a warm-up!

Many people don’t warm up sufficiently. Here are the benefits and some examples of things that we teach in reference to warming up before exercising:
Benefits Effects
Increased heart and respiratory rate
Increases cardiorespiratory system’s capacity to perform work
Increases blood flow to active muscle tissue
Increases the oxygen exchange capacity
Increased tissue temperature
Increases rate of muscle contraction
Increases efficiency of opposing muscle contraction and relaxation
Increases metabolic rate
Increases the soft tissue extensibility
Increased psychological preparation for bouts of exercise Increases the mental readiness of an individual
Suggested warm-up activities:
  • Low-to-moderate intensity level
  • Self-myofascial release (foam rolling) – 30 seconds for each muscle
    • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
  • Stretching (depending on goal and what type of workout the warm-up is preparing for):
    • Static – 30 seconds for each muscle
      • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
    • Active-isolated – 1-2 seconds hold and 5-10 repetitions for each muscle
      • gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
    • Dynamic stretching – 10 repetitions each
      • Example: hip swings: side to side, prisoner squats, lunges with rotation, lateral tube walking, medicine ball lift and chops, single-leg squat touchdowns
  • Cardiorespiratory exercise (5-10 minutes)
    • Example: treadmill, stationary bicycle, StairClimber, rower, elliptical trainer
Try this format the next workout that you do at the gym or wherever you go!

The RIGHT goal (4 tips)

Do you ever wonder if you have the RIGHT goal in mind for your fitness or weight loss? In the RIGHT timeframe? 

You are not alone, that is for sure!

A lot of goal setting and achievement is trial and error. We must be willing to fail a few times (or several times) while figuring out our exact formula to get it right for our specific life variables.

Some questions to consider that would help would be:
  1. What have you been able to accomplish in the past?
  2. What are your past victories?
  3. Do you believe that you can achieve this new goal within the timeframe you have set for it?
  4. What research have you done to see if this is a realistic goal, or does it matter in your case? (Think: the 4-minute mile had to be broken at some point by an individual who had to see that it was possible for it to happen)
These should get you started. If you’d like to explore if I can help you with creating and accomplishing your health, fitness and wellness goals, click here to apply for a free 15-minute coaching call. I am more than happy to help however I can, and we can explore if it would be good for us to work together. But be aware – You must be ready to make a shift! 🙂 

For your health, fitness and wellness!

Proper movement (do this)

Do me a favor. Where you are right now – sitting, standing, whatever, turn both of your feet so that the arch is facing forward, toes facing each side, left, and right. Like a cartoon character, or the drawings we did as kids because we had a hard time understanding perspective and the fact that people don’t stand, sit, or walk that way. Now, walk around like that all day. Tell me how you feel.
No! Don’t actually do that! Why? Well, it is obvious, but our knees do not have rotational capability. Our hips do, but our knees do not. I give this example to explain the importance of practicing proper movement and form in your workouts.
Example: when performing a squat, you want your knees to track over your second and third toes (counting from the big toe). Also, you want to keep your weight in your heels and your chest tall.
This is a small example of one of the benefits of hiring a coach to help you to get a kick start on your fitness plan. In my belief, no one should have to use a trainer for longer than 6 months or so in the most, unless they truly love working with that person as opposed to working out alone, or have other complications that make working out a little more complicated for them. I’ve always had the vision to see my clients “graduate” at some point.
My job as a health and fitness coach is to make sure that you are getting the most effective and safest workout for your time and dollar. Let’s face it – we are all busy these days, and no one should waste precious time spinning their wheels at the gym, not getting the exact goal that they are desiring. (Spin classes excluded, no pun intended there!) 
I applaud everyone’s motivation, but allow a professional to combine your motivation with their knowledge, expertise, and experience, to help you get what you truly want, and avoid frustration along the way.
To explore if we can help you meet your health and fitness goals and ensure you’re exercising and eating most effectively (and enjoyably!), click here to apply for a free 15-minute coaching call.
For your health, fitness, and wellness,

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!


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

Aubrey Eicher
owner/personal trainer, Richmond Wellness
Curious? Read some testimonials here!