Richmond Wellness - Newsletter Sample Image

March 09,2015:

New Newsletter! 
Happy March, everyone! It’s almost spring! We are glad to share with you our new newsletter format! Here’s what you will come to expect delivered to your inbox every other Wednesday:

+ Mental, Spiritual, and Physical Fitness resources and information in three areas:

  • Fitness Training
  • Massage Therapy
  • Nutritional Guidance

We will have specials specifically for readers! Click here to subscribe!

Yes, you read it correctly. We want to equip and engage you in regards to wellness and life, and that’s what you can expect from here on out. We will have contests, trivia, truth or dare, and other fun community involvements! So, save us to your address book and stay posted!

CaptureLike us on Facebook
Like us on Facebook AND subscribe to receive notifications from us and then send us a message notifying us!

Why subscribe? We will be doing contests, games, truth or dare, raffles, and much more in addition to being your resource for wellness information and inspiration.

Once you subscribe to notifications, send us a message (either email or through our Facebook page) receive $10 towards your next service, whether Fitness Training or Massage Therapy!
Refer a friend who does the same and receive $5 towards your next service!

Subscribe for the updates!
Join the community today!

How to subscribe for notifications and updates on Facebook: simply click the “Like” button one more time. A drop down box will appear with the choice to select to “Get Notifications.”
NOTE: This must be done from a web browser.

Referral Program!
Refer a friend for Fitness Training and when they get started on one of our 6 week programs, you receive a complimentary 1-hour massage!

The gift that keeps on giving ☺

March 18, 2015 Newsletter:

Mental: Set a Goal
There are three things important to goal-setting:
1. What
2. Why
3. Deadline

What is it that you want to accomplish? In terms of fitness and wellness, have you defined these? Do you want to lose weight? Tone up? Develop more strength? Do you want to have more energy? Do you want to be more active?

One of the things that we coach our clients to do is to take the time to write out goals in three areas of life:
1. Fitness
2. Career
3. Life

Taking all of life into consideration is important. All aspects of our lives intermingle, so we must realize that prioritizing is important in how we view our goals and how we schedule our time to accomplish them most effectively!

Write the goals in increments: 30 days, 60 days, 90 days, 6 months, 1 year, 2 years, and 5 years.

Having goals at different and distinct intervals will help you to get organized with where you see yourself and where you want to go. For example, if you want to lose 100 pounds, don’t put that down for your 30 day goal! That would be a great 1 year goal. Understand, it is a process. In this example, maybe a great 6 month goal would be to have lost 50 pounds! Maybe a 30 day goal would be to have a complete game plan that you are following habitually to accomplish your 1 year goal.

If you would like insight and feedback in your goal setting and receive coaching on game planning and action steps, contact us today to explore scheduling a fitness assessment and goal planning session! Email us today!

Spiritual: Have a Why
It’s good to have a goal. In fact, it is great! Many people have given up on setting goals and resort to “just getting by.” Studies show that people with goals get what they want to done.

However, it is not simply enough to have a goal. It is necessary to understand exactly WHY you want to accomplish something. In the above example, let’s say you want to lose 100 lbs. Why do you want to do this? So you can have a better quality of life? Okay, why? So you can be around to play with your kids as they grow? Okay, why? So you can be an example to your kids? Okay, why?

Continue asking yourself “Why,” until you are out of answers. We must dig to the deepest things that move us in order to align ourselves with where we really want to go. If we don’t understand exactly why we want to be fit, lose weight, gain stamina and endurance, gain energy, etc, then when the going gets tough .. we may give up. But, is that what you really want to do?

Physical: Get Moving NOW
So now you know WHAT you want and you know WHY you want it. Now what? Well, it’s time to start!

Having specific action items to start you on your journey TODAY (NOT tomorrow, or next Monday, or the beginning of next month) will increase your success rate tremendously!

What is it that you need to do TODAY to move you toward your fitness goals? Or other goals you have in your life, for that matter?

April 1 2015 Newsletter:

Mental: Turn Goals into Game Plans and Action Steps
So you’ve got a fitness goal in mind. You have defined it, you know why you want to accomplish it, and you know when you want to complete it by. Great!

The next step is to turn it into a game plan. How many days per week can you and do you want to allot for workouts?

A game plan includes specific action steps that you take on a monthly, weekly, and daily basis.

Look at your schedule. What is the best time of day for you to complete your workouts? What exactly are you going to do in order to succeed with what you want to do? How much cardio? What type of strength training?
What are you going to eat? How often? How much?
How much should you rest? How much time does your body need to recover? What should you do to recover?

All of these things are factors to take into consideration when developing a game plan for meeting your fitness and wellness goals.

I understand it can be difficult to sift through all of the questions sometimes. But, if you are going to set your mind to do something, don’t you want to get there the fastest, most effective, most lasting way?

Give us a call today and see if we can help you! Allow us to use our expertise to help guide you in the right direction. Explore having a fitness assessment/goal planning session with us.

Spiritual: Remember Why and Dig Deeper
On a daily basis, we have to remind ourselves why we do what we do. This applies especially when we are creating a lifestyle change from what used to be not-so-healthy to healthy and lively.

Why do you want to become more fit? Lose weight? Tone up?

Keeping your why in front of you daily is important and vital to your success. I write my focus with dry erase marker on my mirror in my bathroom. Or on a notecard and place it next to it. It helps me to stay focused on where I am going and what I am doing. It allows my mind to refocus on the most important tasks at hand each day. (I have a few goals on it – Fitness, Career, and Life focuses)

Take a moment to write out for yourself your goals and why you want them. Keep it positive! Keep it motivating.

Physical: Consistency in Action
Every day, we set intentions to our days. Some days, we are tired and don’t feel like doing much toward our goals, much less our fitness goals if we are still establishing habits toward them. Having specific daily action steps will assist you on your journey to a higher level of fitness and wellness!

What can you do today, and tomorrow, and the next day, consistently, to help push you toward your fitness and wellness goals?

Massage Therapy – Do you Hurt?
Does your body ache? Do you feel tired and fatigued? Do you get enough sleep at night? Massage can help with all of these unpleasant issues. Massage helps reduce anxiety, headaches and insomnia related to stress, among many other benefits. Read more here: http://www.mayoclinic.org/healthy-living/stress-management/in-depth/massage/art-20045743 and schedule your 60- or 90-minute massage session today!

Fitness Training – have tax returns coming? Invest in yourself!
This year, invest your hard earned tax dollars on your own self-improvement! You’re the best retirement fund you could invest in. Schedule your fitness assessment today and explore how we can help you become who you truly see yourself as!

Events – Next Workshop, Core for your Runner – April 18
Love to run? Want to learn more about how you can improve your speed, endurance, and safety from injury? Join us for our workshop, “Core for your Runner!”
Date: Saturday, April 18, 2015
Time: 11:00 am – 1:00 pm
Location: Lucky Foot, Willow Lawn
Cost: FREE!
Learn practical ways to train your core to improve your time and endurance, and help you to prevent injury as you train this summer!
RSVP today! info@thewellpf.com | 804-367-3589 phone

April 15 2015 Newsletter:

Mental: Make a Decision
When does rubber meet the road in fitness, wellness, and, well, all of life? When a definite decision has been made.

Resolve would be a great word for it. When we truly get to a point where we make a decision that we know without a doubt we will not back down on – that, right there – is when life changes.

Be a person that makes definite decisions. Be intentional about what you decide to do with your time. If you want to become more fit, more active, lose weight, tone up, get stronger, have more energy, do more .. then decide, right now, that you definitely want it.

When we fix our minds resolutely on something we have definitely decided that we want, then our minds will literally go to work for us, helping us to see opportunities to make what we want come to pass.

Keeping a journal of thoughts has always helped me with things like this. I love it when I make a decision and see the changes ensuing over days, weeks, and months, and then go back to the day where I decided I was going to do something.

So, write your thoughts down. It helps. But first, make a decision. Tell a friend. Tell those who will keep you accountable.

Spiritual. Make it Personal.
Your why must first improve and benefit YOU. You are worth it. Yes, you. You may not think it, or maybe you do! But you are absolutely worth doing things for. Especially something like taking care of yourself and improving your fitness and overall wellness.

Here’s the cool thing about taking care of you – is that when you take care of you, you can then be a greater benefit to others!

When you are “on E,” empty, tired, exhausted, generally cranky, etc .. do you really feel like being a blessing to someone else? I don’t think you feel like being rude as much as the next person doesn’t either, but let’s face the fact that we can get into “survival mode” slumps where we are just trying to get through the days and weeks in one piece, hoping for relief somewhere in the nebulous future.

Before your family. Before your career. You must take care of you. An example would be: on an airplane, in the event of an emergency, they tell you to put your oxygen mask on BEFORE your children’s or friend’s. Why? It makes logical sense – you cannot help anyone if you are dead.

It is not selfish to have goals that directly improve YOU. Invest in you. With balance. And the world around you will thank you. 

Physical: Mixing 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. 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!

Have questions about what would help you accomplish what you want to in your fitness and workouts? Give us a call to explore a fitness assessment with us and see if we can help you meet your goals! We have the knowledge and experience to help you progress to your desired self!

Massage Therapy – Interested in Heart Health?
Can Massage Help Prevent Heart Attacks?
“Regardless of age, massage therapy performed by a skilled and qualified therapist can reduce stress, cause relaxation and enhance feelings of well-being. A good massage can stimulate the nerve endings in skin, release endorphins (the feel good hormones) and inhibit the stress hormones cortisol and adrenaline. Blood will circulate more efficiently, blood pressure will drop and heart rates will slow down.

A regular massage regimen can reduce the risks associated with stress, such as cardiac arrhythmias (the heart pumps less effectively, so less blood reaches the brain and other vital organs). A number of long-term studies have shown that a consistent massage program can decrease diastolic and systolic blood pressure. And maintaining a healthy blood pressure can contribute to lowering the odds of one having a heart attack. Massage therapy releases contracted muscles and pushes venous blood towards the heart, easing the strain on the heart. In this way, massage offers a drug-free, non-invasive and humanistic approach for allowing the body to naturally heal itself.”

Schedule your massage session today! 60-minute and 90-minute sessions available this week!

Read more here!

Fitness Training – Taxes are over. Workout to Reduce your Stress!
Studies show that exercise …
• Helps your body systems practice interacting with each other, in a healthy way
• Has a happy effect on your emotions, thanks to endorphins
• Gives your body an outlet to express “fight or flight” emotions felt due to stress
• Helps you sleep better
• Gives you a chance to socialize
• Helps to organize your life around goals and planning
Read more here!

Events – Next Workshop, Core for your Runner – April 18
Love to run? Want to learn more about how you can improve your speed, endurance, and safety from injury? Join us for our workshop, “Core for your Runner!”
Date: Saturday, April 18, 2015
Time: 11:00 am – 1:00 pm
Location: Lucky Foot, Willow Lawn
Cost: FREE!
Learn practical ways to train your core to improve your time and endurance, and help you to prevent injury as you train this summer!
RSVP today: email info@thewellpf.com or call 804-367-3589!

April 29, 2015 Newsletter:

Mental: Keep your Focus!
How do you stay on track of your fitness goals, and any other goal you have? You keep it in front of you at all times!

The first thing you look at when you awake in the morning and the last thing that you look at when you go to sleep at night should be what you are working towards – if you really, really want to accomplish it.

I use a dry erase marker and write on my windshield. I write on my rear view mirror. I write on my mirror in my bathroom. Alice writes on her fridge. I love to have pictures to define where I want to go. For example, one of my goals is to see the west coast this year. So, I have a really cool high definition aerial view of San Diego on my laptop wallpaper to keep it within my view.

Find pictures and visuals of what you want. Maybe in terms of body image, but maybe not. You want to be the best YOU that you can be, so comparing your body to someone else’s is a challenge, because we ALL look different, even if we have relatively similar fitness levels. Don’t get hung up on perfection. But do define where you want to see yourself – in pictures. Maybe you really want to wear that red cocktail dress in your closet, but want to lose a few pounds before you do. Well, don’t let the dress hide in the closet! Go ahead and hang it out so you can see it and allow it to remind you of your goal every day.

Spiritual: Embrace the process. Love the journey.
Many people remain so focused on where they are going that they forfeit the pleasure that can be found exactly right now.

Wisdom is within watching where you are going while enjoy your surroundings/where you are today at the same time! This is a huge key to success. We should enjoy life! We cannot go through day by day drudgery hoping one day to see light. No! There’s no lasting success in that. Even the most endurance-minded people have to see progress and enjoy the process. Trust me, this I have learned personally.

Remember to enjoy life and embrace it as it comes. “There are no bad days, there are no good days, there are only days filled with grace.”

Physical: Superset it!
Super sets are amazing. But what are they? Supersetting is an advanced form of lifting weights involving doing two exercises, one after the other, with no rest in between. There are many ways you can do them in your workouts – you can use the same muscle groups, different muscle groups, or even using different activities, say, a strength exercise followed by a cardio exercise. Go to fatigue. Then go again.

• Save time
• Increase intensity
• Overload your muscles
• Make things interesting/mix it up!
• Easily make a workout
• Incorporate more variety into your workouts

Read and learn more about different types of supersets here!

Massage Therapy – looking tired? Feeling tired? Massage can help!

Research is indicating that massage can help improve sleep, and is a great alternative to prescribed or over-the-counter sleep aids. Read the article here.

Contact us to explore availability for a massage session for you!

Fitness Training – Proper Movement before much Movement (quality over quantity)

Learn first. Then do
Quality movement should always precede a quantity of movement. It is best to know the proper technique before doing it, and doing it often!

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!

Mayo Clinic agrees. To read more on their tips on weight training, go here!

May 13, 2015 Newsletter:

Mental: Keep it positive. Block the negative. But focus on the positive, not in eradicating the negative.

Our minds are like a camera: whatever we focus on is what develops in our lives. It’s a principle that can be an incredible blessing, or an incredible detriment. The great news is that we get the incredible gift of choice – we can choose what we think on!

I know that negative thoughts can come our way – thoughts that do not help us to accomplish our fitness/wellness goals, or other goals we have for our lives. But we can choose whether we dwell upon negative thoughts, or throw them out and adopt the exact opposite of those thoughts!

For example, do you get out of the shower and upon looking at yourself in the mirror, think, “Oh, goodness – that is not what I want to look like. I am so _______.” (fill in the blank: fat, out of shape, etc) or, “I hate my _______.” (fill in the blank: thighs, butt, stomach, etc)

Negative thoughts can bombard us at any time. They are not designed to inspire growth and change, but discouragement, despair, and anxiety. They can trap us where we are or take us backwards because we are focusing on what we DON’T want.

We can choose to look in the mirror and speak the positive things into existence: “I love my body. I am fit. I am working towards greater fitness. I love my life. I am excited about having another day to work towards my goals. I am beautiful.”

In our mind’s eye, we know what we want to look like. We know what we want to accomplish. All we need to do is focus on it and our actions will automatically align themselves to help us work towards it.

Spiritual: Meditate on Quotes!

Changing our habits starts with changing our minds and changing our minds starts with changing our compass/basis/understanding of what is truth.

What is truth? Truth is where you see yourself, where you want to go. Truth is, you ARE 100 lbs lighter. You are just in the process of bringing it to pass. You already made the decision to do so – all you are doing is walking it out! It was true about you when you made the decision, simply because you chose to.

We have incredible power in our lives to achieve whatever we want. Do you want to be more fit, healthier, more confident, happier, more comfortable in your own skin, a better influence on those around you?

Find quotes and items of inspiration that speak to you and that back up what you truly want. Fortify your mind with them. Work to shape your own perception of what is truth, and what is not.

Our perception of truth will either be molded for us, involuntarily, by the world around us, by the media, by well-meaning coworkers and family members .. OR we can choose precisely what is that truth. Our life will flow from whatever well we drink from.

Guard your heart above all else, for it determines the course of your life. – Proverbs 4:23 NLT

Physical:  The Importance of Balance and Stability

“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.” Read more here!

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 phone consultation to explore if a fitness assessment session with us would be right for you!

Massage therapy – gift of massage for birthdays, anniversaries, mom day, dad day! Keeps on giving. Shows true care. Literally!

Is there a gift that you can give that you don’t have to worry about color or size, it won’t add to someone else’s “stuff” (maybe much of which they don’t need), it won’t make them gain weight, it can inspire them to take better care of themselves, improve their quality of life, reduce their stress, and most everyone loves it?

Massage is that gift! Do you know a family member that is tense, tired, strained? It will give them a break and allow them to relax.

Reach out to us today to explore gifting a massage to someone for Mother’s Day, Father’s Day, a birthday, anniversary, or just to give a thoughtful “thank you!”

Fitness Training – Summer Prep! Reduced cost fitness assessment

Are you ready for the beach? Summertime is just around the corner. It is not too late to start a fitness plan that can help you prep your body for the bikini or swim trunks and be more confident about being at the beach this summer!

We are offering one-hour fitness assessments to help you get your summer body! Contact us today to schedule yours!

Be sure to subscribe for notifications on our Facebook page and subscribe to our newsletter for more tasty and healthy recipes and tips!

Call Now Button