Tag Archives: Well Being

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

Pumpkin Bread


  •          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


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
chopped strawberries
Dates to taste or 1 packet of stevia


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!

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

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!


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


  • 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
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

How to Prepare for your First Training Session

How to prepare for your first training session:

  1. Relax. This is not a pass/fail test. We are skilled to meet you where you are at in your fitness and wellness and help take you to where you truly want to be. You won’t be going from 0-100 within the first day, week, or month. Our personal trainers create a custom progression program for you that is neither too difficult nor too easy – it will be challenging, but it will also be within your abilities!
  2. Come with a positive expectation. Kudos to you for taking the first steps – reading this material and making your initial appointment for a fitness assessment. Keep it up! What you set your hand to will yield results. We are here to be the connecting link between where you are now and where you’d like to be. Our personal trainers provide the full circle link to your accountability to your goals – and we find ways to make it fun and very rewarding!
  3. Dress in comfortable clothing that you can move around easily in. Your fitness assessment session will be of low to moderate intensity and is meant to identify your current movement patterns and fitness level. You will want to dress in comfortable clothing that is neither too loose nor too tight. Comfortable athletic/training/running shoes are recommended. Ensure that laces are securely tied.
  4. Plan to arrive a few minutes early to acquaint yourself with the route you will be taking to get to the studio, the location itself, and the general parking availability. When you take the time to be diligent about learning a new habit, such as coming to our facility and incorporating a higher level of fitness into your lifestyle, making it as pleasant and stress-free as possible will increase your probability of sticking with it.

We are excited about the decisions you are making to explore if our personal trainers at Richmond Wellness can help you achieve your fitness and wellness goals! We look forward to meet and connect with you and learn more about who you are and what you want to accomplish!


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

Tips for After Massage Care

After massage care is just as important as the massage itself!

So you just got a massage.  You’re leaving the spa, or medical office, or wherever you may be.  You’ve been told all sorts of things to do after you leave to keep yourself in tip top condition after your massage, but most of it just went in one ear and out the other.  You step into your car, relaxed and sleepy, and decide you are going to take a nap and ignore most of what you have just been told, or what you could hear, at least.  “How bad can it be?”, you wonder, starting the ignition and pulling out of the parking lot.

Stop!  Whatever your massage therapist has just told you, he or she has told you for a good reason.  Having a massage, especially a deep tissue massage, is a form of passive exercise, as hard as that may be to believe, and you need to take care of yourself as if you have just exercised.  You don’t want to ruin that relaxed high you’re on right now, do you?  Since you were too relaxed to hear or listen, let me give you some information and rules to follow.

  1. Drink Lots Of Water, EspeciallyFor The Next 24 Hours – this is perhaps the most important rule of all.  Rehydration is key to a healthy body, especially after a massage.  Since massage promotes lymphatic movement, drinking water and hydrating yourself is key to moving toxins through the kidneys and out of the body.  Drinking water is the best way to do this – and no, water in tea, coffee and soft drinks doesn’t count!  Don’t be surprised if you seem to have an increased urine output, i.e. you are peeing much more.  This is also normal.
  2. Take A Bath – A nice warm bath is very soothing after a massage, particularly with Epsom Salts.  Epsom Salts are just Magnesium Sulfate, which is a natural muscle relaxer.  They are also wonderful at drawing out toxins in the body, as is massage, so you may get a sort of detoxifying effect which is very beneficial to the body.  You can get Epsom Salts at most grocery stores or pharmacies.  If you don’t have Epsom Salts, don’t worry – a nice warm bath will do just fine.  Please note that I said warm and not scalding hot!  This is important because if you have any inflammation in the muscles the excessive heat can serve to exacerbate the injury.  If you have a very sore muscle or injury, try icing the area.
  3. Pay Attention To Your Body’s Reaction To The Massage – You may be sore after the massage.  This is normal with Deep Tissue massage, but it can happen with the more gentle Swedish Massage as well.  Sometimes you may not feel the soreness until the next day.  Why?  Well, as mentioned before, massage is a sort of passive exercise.  If you are not one to get massages often, or do not exercise and are not used to using the muscles, then they may respond with soreness.  This should only last for a day or perhaps two; anything more indicates that perhaps your therapist worked on you a little too hard.  This should be adjusted in the next segment.  You can help your therapist by stretching before you arrive for your segment.  Remember anything that was particularly painful and report this to your therapist at your next visit.  The therapist should be open to what you are saying and should tailor your visit from the information they receive from you.
  4. Rest – You may feel tired, as if you want to lie down and take a nap.  This is completely normal, and you should listen to your body.  If you can, make sure you have nowhere to go and nothing to do after your massage.  Massage is not just work on the body; it is work on the mind too.  It helps to destress and relax you; this in turn may make you feel tired.  This is your time to recover your mind and body and it is your body’s time to rebalance itself and retune.  Don’t feel like you SHOULD be doing something.  There is nothing worse than hearing a client say, “Oh, that felt great.  Too bad I have to go back to work.” or “I think I’ll go work out now”.  Make time for yourself and your body will thank you.
  5. Welcome Different Emotions – Sometimes, if you have been experiencing lots of stress, you may feel the need to cry after the massage.  Alternatively, you may feel elated, on cloud nine, full of energy.  Either response is normal.  The key is not to try to keep these emotions out.  The massage may channel these feelings and multiply them; whichever way, this is what the body needs.  I have had people break down on the table before; this is all perfectly natural.  Let it come and you will feel that much better afterwards.

As you can see, there aren’t that many rules to follow, but it’s important that you do!  Following the above rules will help you to get so much more benefits out of your massage and your presence of mind will be that much more peaceful and invigorated.  Always remember, if you have any questions whatsoever, be sure to call your therapist.  We are here for you to help you to heal and to get the most out of your session that you can get.  They don’t call us therapists for nothing!


Source: http://hubpages.com/health/You-just-got-a-massage—now-what–Tips-for-after-massage-care


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