Tag Archives: Wellbeing

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

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

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