Tag Archives: workout

Video: Conditioning, and How to Change It!

In case you missed my Facebook live session last night. I talked on conditioning, and specifically, 3 points in reference to it:
  1. Takes time and effort to start –> flywheel principle or “snowball”
  2. Nothing is wrong with you.
  3. Energy comes from movement, the great paradox.
Hope to see you next 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 include a cool-down to your workout?

Last week we were talking about the benefits of a warm-up. Now let’s discuss the benefits of a cool-down to your workout, and a good process to follow to do so ..

 

Benefits of a Cool-Down:
  • Provides the body with a smooth transition from exercise back to a steady state of rest
    • Reduce heart and breathing rates
    • Gradually cool body temperature
    • Return muscles to their optimal length-tension relationships
    • Prevent venous pooling of blood in the lower extremities (which could cause dizziness or possible fainting)
    • Restore physiologic systems close to baseline
Suggested cool-down activities:
  • Cardiorespiratory exercise – 5-10 minutes
    • Example: treadmill, stationary bicycle, StairClimber, rower, elliptical trainer
  • 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)
  • Static stretching – 30 seconds for each muscle
    • Why? Lengthen muscles back to their optimal length-tension relationships, promoting optimal joint range of motion
    • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
Try this process at the end of your next workout! I am here to help you get the absolute most from your time spent exercising.

Proper Movement before much Movement (quality over quantity)

Quality movement should always precede a quantity of movement. It is best to know the proper technique before doing it, and doing it often!
Learn first. Then do.
Consulting a training specialist such as a personal fitness trainer (like us!) is recommended when you are deciding to begin a fitness/wellness regimen. Not only will we keep you safe, but we will ensure you are being most effective with your time and energy!

It’s a Lifestyle, not a Diet!

One of the things I’ve been teaching for years is true, sustainable and enjoyable lifestyle transformation – not simple weight loss.
Most of us cringe when we think about weight loss, mainly because with it comes thoughts of food restriction and exercise we don’t enjoy, we just do.
This can be effective, for a period of time. But in my experience both personally and with clients, it does not last. Sure, it seems we can make ourselves do almost anything for a short period of time – but what happens when we get tired of restricting ourselves and doing what we aren’t enjoying?
Enter the yo-yo. Lose 10 pounds, gain 10. Lose 10, gain 15. It feels terrible, I know.
This is why I deem it so necessary to explore and find things that my clients enjoy – maybe it’s dancing, yoga, bicycling, hiking, walking, preparing them for a vacation that they want to be fitter for .. and more.
It is possible to adopt a healthy lifestyle that works for you – both exercise-wise and nutritionally!
If you’d like to explore if I can help you to do so, click here to apply for a free 15-minute coaching call. Let’s have a conversation!
And if you’re noticing you’re not enjoying what you’re doing, change something!

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!

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

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