Do This One thing Before Lunch

Have you ever thought about your food choices after a great workout? After we exericse, let’s be honest, we are more conscious of our food choices. We may choose something green over something beige.

What if before every meal, there was one action you took that helped you to make healthier food choices?

There is!

We all know that feeling after a brisk walk, a fitness class, several rounds of the 5 Minute Flow (get my free 5 Minute Flow here) or a round of tennis. It can be euphoric.

After exercise we feel:

  • • More productive
  • • A better mood
  • • A sense of accomplishment
  • • Stronger
  • • More energy
  • • Practiced self-care
  • • (Started) or kept a healthy habit
  • • A little tighter around the mid-section



The good feelings are endless. You’ve burned fat, built muscle, and been good to your heart.

Because you have exercised, your food choices will likely be healthier. Research has proven time and time again, those who exercise eat more fruits and veggies. I am certain those who exericse before meals, make more nourishing food choices. I know I do!

So get in a little exercise before you eat a lunch.

Most of my clients are women between the ages of 45 and 65 years old. Many are moms. Many work outside the home. Many are simply too busy with the family or job-related activity in the morning. Yet most of you have lunch every day.



So why not choose lunch as your preferred time to do something active just before. You can

  • • Get in a 5 minute walk
  • • Go to the gym for 20 minutes (there’s no requirement you stay an hour!)
  • • Throw in a 10-15-20 minute “flow” or workout
  • • Do 10 push ups, 10 squats, and 20 second plank 5 times
  • • Whatever you choose…just move!

Then eat your delicious, nourishing, beautiful lunch.

Learn more tricks of the super-fit at


  • 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.

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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