Tag Archives: weight loss

Mix It Up! Keep Your Body Guessing!

There is a principle called adaptation that each of our bodies has the potential to use, and, really, does use, daily. Think about it – our bodies adapt to different levels of stress, different foods, different routines, all the time.
Mixing up your workouts will help to keep your body guessing! Right when your body gets used to a certain set and level of stressors within a workout, mix it up! Change it up however you can. If you’re weight training, change up the number of sets, number of reps, weight involved, the actual exercises themselves, the amount of rest you take in between sets, everything is a variable here! So, have some fun and mix it up!
Mixing up your workouts will also keep your mind fresh and prevent boredom.
Try a new type of exercise. If you’re on the cardio machines, try the weight machines! If you’re on the weight machines, try the free weights or TRX. Or, try a new class! Or go out dancing with some friends!
Have questions about what would help you accomplish what you want to in your fitness and workouts? Apply here for a free 15- minute coaching call. Let’s explore if we can help you meet your goals! We have the knowledge and experience to help you progress to your desired self!

The Value of a Coach

You may know a good segment of my journey, and this may be a refresher, but then again, this may be new information to you.

From September of last year to February of this year, I went through a downswing of life and personal depression, having trouble finding myself and my way. My usual outlets were not satisfying my deep craving of a cure for my internal restlessness – working out, running, reading, writing. Life was tough. It really stunk. All the while, I was still getting myself up, going to work, and working to inspire those around me to become more of themselves. But I knew, I was not congruent. I was not in a place of living what I was teaching to the fullest. My joy was nonexistent.

I’ll be happy to never return to that place.

About six months ago, I opened my email inbox to find a message sent from a coach, a leader in my industry, whom I did not really know much about, nor had I really paid attention to, except for whenever I signed up to receive their email updates.

The message resonated with me, and he offered a free phone call to discuss business and personal growth. I decided to take the offer – I made a few clicks, and signed up for it.

Within the week, I was speaking with the owner of a facility in northern Virginia over Skype. We had set an appointment, and, I realized, I was not nervous, but excited .. I had hope – to get out of the funk I had been in.

The phone call was invaluable – free as it was – and within it, the coach was able to identify something incredible that I had entirely overlooked in my life – the fact that I had allowed fear of failure to hold me back due to previous failures in my life (mainly relationship “failures.”)

Identifying that single limiting barrier (that had a hold on me for 4 years, might I add) set me free and set me on fire to pursue what I really wanted to do with Richmond Wellness and the impact that I could have on our community and beyond.

Life has not been the same since. I don’t plan to go back.

I’m telling you this to explain the immense value of having a coach – be it in your line of work, your relationship with your spouse or family, in your fitness, or any other area. The value is priceless. It’s so vital for us to have others in our corner to reveal things to us that we may have missed, that we need to hear in order to get to where we really want to go, and to eliminate the restlessness we may be feeling as a result of not living up to the potential we are feeling we have within ourselves.

If this resonates with you, I want to invite you to apply for a free transformation session – it’s a one-hour session with me, in person. We will talk about everything from your medical health history to your posture and body mechanics, any pain you’re experiencing, and your goals – where you want to go. I am offering these for the month of September – with a new curriculum class (of four specifically chosen individuals) starting October 1 – a new program I have launched and pilot tested with excellent results and case studies I can share with you. Perhaps we will work together, perhaps we will not. Either way, it’s a free hour session with me to discuss where you are and where you want to go.

Here’s the link to apply: http://svy.mk/1VoaLsV

My goal is to help you along your journey. That is what I am here for.

I look forward to chatting!
Best always,

Aubrey Eicher
owner/personal trainer, Richmond Wellness
richmond-wellness.com | 804-367-3589 phone

PS: Do you know your biggest limiting factor when it comes to accomplishing your goals?

What is Sustainable Exercise?

What is sustainable exercise?
How many times have we started out on a new exercise routine, fully committed to give our 100% 5, 6, maybe 7 days of the week to get the goal we have that burning desire for? How many times have we fallen off of that habit because it simply was too difficult, we overexerted ourselves, lost our steam, or deemed it impossibly difficult to attain our said goal?
We need a way to harness that initial burst of energy so that it is not only sustainable, but our workouts are safe and progressive. That can come with knowledge, but a lot of times, knowledge alone won’t cause us to hold back. We need a plan. And further, a coach would really help us to implement that plan fully and properly. Someone with expertise and experience can help us to do the proper things, and reassure us that we are, in fact, doing the proper things. So, as long as we do “x, y, z,” we have “won” for the day and can celebrate and do it tomorrow; stringing together these incremental wins keeps us energized and takes us to our goals.
Exercise and goal accomplishment is SO mental. It’s not sufficient to have brute force, raw motivation to reach your goals. Knowledge must come into play. Science has a role in what we do, how we act and how we move, how we eat, and how we relax.
If I can assist you in any way, reach out to me with a question you have – I will be more than happy to answer!

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!

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!
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 ..

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:


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

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.


  • 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


  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