fitness on the run: bodyweight exercise 101

At Fitness on the Run we are dedicated to our own and our clients’ whole health. Ultimately we want you to maintain a balance of healthy nutrition intake, restful and adequate sleep, stress management that works for you and yes also your fitness. Remember, this is supposed to be fun and not too much work!

In our last post, Is it Time to Get Healthy and Strong, we introduced you to the FOR philosophy and body weight exercises.

Bodyweight workouts are not only convenient because they can be done anywhere (think hotel room, standing in line at the grocery store, or at work), but they are generally safer and give you a sense of accomplishment with each movement. At FOR we like them also because you utilize many or almost all of your muscles – making muscle building and fat burning much more optimal AND longer lasting.

In our video, we are going to show you three body weight exercises – the squat, the push-up and the plank. At the end, we’ll present you with a challenge, so you’ll want to watch for a great body weight workout that you can do on your own.

If you are ready to take your fitness and health to the next level, contact us ( about our three one-on-one personal training sessions for only $100. We look forward to getting strong with you!

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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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