Your 4-Step Plan To Prevent Waistline Creep This Holiday Season

Let’s take out your inner “rear view mirror.” It’s January 2. Thanksgiving, Christmas, New Year’s have passed. And you feel awesome. You spent quality time with family and friends. You shared delicious foods with others. And, you stuck to your wellness plan!


Yes, you stuck to a plan and you feel even better than you did before the holidays began. Hive five!

Every week has a plan. Thanksgiving, Christmas, and New Year’s Eve and all of the parties that are celebrated. Your plan includes placing the proverbial “barbed wired fence” around these activities at the beginning of the week. Not the night before, the Sunday before the week starts. They are accounted for in your weekly calendar just as you would a meeting with the teacher, your boss, or your lawyer.


Step 1

Awaken 10 minutes early for a 5 Minute Flow. Do not hit the snooze button! A 5 Minute Flow includes five minutes of movement without stopping. People who exercise in the morning are healthier, more productive, and maintain their weight with success. The 5 Minute Flow can be any form of movement. Just do it continuously for five minutes straight, setting a timer in another room so you won’t be tempted to turn it off – or to clock watch!

Some other ideas:

  • Stretch every limb of your body standing, lying down or seated.
  • Mobilize all of your joints (toes, ankles, knees, hips, etc.)
  • Yoga poses like downward facing dog to upward facing dog or any other pose you know – yep for 5 minutes!
  • March in place or around your house for five minutes. Use your arms!
  • Walk around your house at a quick pace or climb your stairs for five minutes, using perfect posture. Bonus points: throw on a jacket and hat and walk outside for five minutes!
  • Exercises like squats, push-ups, jumping jacks, getting up and down from the floor – each for :30 for five minutes until the timer stops.
  • Crawl around your house for five minutes. When you want a break, just put your knees on the floor – but keep in crawling.


Step 2

Get your 10,000 steps. That’s about five miles a day. Listen to nothing, while paying attention to beauty along your walk. Again, leave the phone at home it will be a huge break for your brain resulting in stress relief.


Step 3

Build movement into your day. Little habits add up. Park far away from your destination. Pull your shoulders into your car seat at red lights. Set your timer throughout the day and at each interval — 30 minutes or an hour — do the following, then set the timer again:

  • Do five push-ups
  • Walk around the office/house with big swings of your arms
  • March in place
  • Deep breathe 10 times


Step 4

Get your 7 to 7½ hours of sleep per night. Your brain will thank you and help you get to sleep when ready. Lack of sleep causes irritability, lack of productivity, weight gain, cravings (for unhealthy foods), and many more serious illnesses. Establish a rock solid, non-negotiable bedtime routine. Make it your most important appointment of the day. I’m often the first to leave an outing. Its okay. I place my sleep as a top priority for my health.


Want to learn more about taking control of your health and wellness?

Come to Fitness on the Run for our high-value Get Fit for Life Package, which includes three personal training sessions for the low rate of $99.
We promise: you’ll have fun, you’ll get fit, and you’ll join a community of others interested in feeling better and being fit.

Click here and start your holiday season one STEP (no pun!) ahead!


  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314



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