Creating the Habit, part 2: What Are You Afraid of?

In my last post, I explained the importance of exercise post-30 and the innovative ways the medical industry is measuring life span. We explored the indicators of life span: VO2Max, Waist Circumference, Resting Heart Rate, Exercise Habits. We talked about the one way to mitigate some of the indicators of a shorter life span. That way is EXERCISE. Most people understand this, but something else is holding them, and maybe you, back. That is fear.



What is holding you up?

  • Previous failures

  • Don’t know where to start

  • Fear of injury

  • Current injury or illness

  • Fear of inability


Every one of these fears is absolutely valid and can be assessed by an expert. So now that you’ve admitted your fears, anxieties, or past failures, how do we address them so we can get you on a path to a healthier lifestyle?


Because look what can gain by developing an exercise habit:

  • More productivity in your job and at home

  • Weight control

  • Look and feel younger

  • Better brain function

  • Increased bone density

  • Gain confidence in your looks and how you move

  • Injury – and fall – prevention

  • Lessen chronic pain

  • Press “pause” on osteoporosis

  • Challenge chronic disease from being part of your life

  • Challenge your propensity for depression or anxiety

  • Increased sex drive

  • A real sense of accomplishment

  • Take a life-long break from prescription medication


I’ll talk more about the science behind developing a habit next week. For now, let’s break it down to this: first, start thinking you want to make a change. If you’ve read my first article and you’re still reading this one – you’re there – so check this one off.  Next, you need to make a plan to start. And this doesn’t mean you set a date to hit the treadmill. It can be as simple as, “on Tuesday, I’m going to start taking the stairs at work.” And last, keep taking the stairs – every day OR every Tuesday – and then make another small change. And another. And another.



Now that you’ve started just thinking about making small daily changes, it’s time to set goals, and here’s where you want to consider seeking the help of an expert. Like say at Fitness on the Run. At FOR, we have help hundreds of former “non-exercisers” appreciate the value of “feeling good” and gaining confidence. Whether you want one-on-one attention or the motivation of others in our classes, we can help you achieve your goals.



Still on the fence because you’ve done classes or tried a personal trainer and they weren’t the right fit? Well, have you tried small group training? With small group training, there are tons of benefits that will help you achieve your fitness goals. Here are some of my favorites:

  • More personal attention. Are you intimidated by the one-on-one focus of a personal trainer? Or do you feel like you get lost in a big class? In small group training you’ll get more personal attention to not only your form, but also your goals and expectations.
  • More affordable. With small group training, you’ll get personal attention at half the cost of a one-on-one session. And groups will be no larger than four.
  • Mixing things up. Workouts will change and evolve as you evolve.
  • Camaraderie. Sharing workouts builds a sense of community.
  • Motivation. Your classmates will push you in class and make you more accountable.
  • Support. Your classmates and your trainer all share in the experience.
  • Fun. Workouts are more fun when you share them with friends. You may even look forward to your workout!
  • Results. When you stick with a program, you will see results.


Next week: The psychology behind behavior change.

Try Small Groups with our $99 Fit for Life Special. You’ll get three Personal Training Sessions + 4 FREE Small Groups. Learn more here


  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home. 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 1,500 clients, 25 instructors, and hundreds of inspirational success stories. Adrien is now-more-than-ever passionate about helping others 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 workout weeks to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep and her beloved 5-Minute Flow. Now, 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 metabolix work and ultimately helping her clients gain real strength. Adrien believes we all benefit from being curious about our bodies and our health and that change, or improvement, is always within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help Alexandrians 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 and listening to clients’ success stories and bragging about her twin 12 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.

Fitness on the Run is Fitness for Life. Combining a focus on strong bodies and strong minds with a robust wellness education program and unparalleled personalized attention, we provide fitness for health, longevity and functionality.

Fitness on the Run
210 N Lee St.,
Alexandria, VA 22314

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