How To Get and Stay Fit and Well

We all suspect weight gain is a natural thing during these perimenopause and menopause years. So how can you really get on top of it now – perhaps on the early side – and survive these years? How can you even feel better than you did when you were not in this phase?

In my recent posts about perimenopause and menopause, I’ve talked about the changes your body goes through during this time. If you’re like a lot of the women I talk to, you might even be feeling the added anxiety and pounds already.

Weight gain is often caused by lack of quality and adequate sleep, which leads to less motivation to exercise and more hunger for carbohydrates and sugar. You can read my sleep piece here for a refresher on how losing sleep has a direct impact on your weight.

To recap, during perimenopause and menopause muscle mass decreases, metabolism slows, and we sometimes eat — and live — like we are in our still in our 20s. We yo-yo diet, don’t eat enough fruits and veggies, consume too many processed foods and meats, snack constantly, and become addicted to sugar.



In my series, I’ve presented an array of approaches ranging from the natural route using supplements and herbs to a Hormone Replacement Therapy (HRT) prescription – and everything in between. I made the case for evaluating your current diet and exercise plan and for raising the white flag on your old ways of calorie counting/deprivation and overexerting yourself in exercise.


One thing is for sure: your estrogen production is declining and you are feeling the effects of it.


Alexandria Wellness is here to help you navigate the right choices so you can feel better – and maybe even feel your best. Imagine that! We want to help you figure out ways to help you approach these years as a gift not a burden! Don’t let these years add more unnecessary pounds on your body or frustrations to your daily life.



The changes going on in your body during perimenopause and menopause produce the biggest physiological change since puberty. As Christiane Northup says so beautifully,  “The woman in menopause, who is becoming the queen of herself, finds herself at a crossroads of life, torn between the old way she has always known and a new way she has just begun to dream of.”

Alexandria Wellness Health Coach and Nutritional Therapy Practitioner Megan Crozier and I want to hold your hand through this journey and share some positive and simple ways you can feel better – for good! We believe in a holistic approach that is not one-size-fits-all. Both Megan and I will lead an interactive discussion and present a handful of tools you can start using right away to help you gain control and confidence.

Join Us For Our First Official Event

All of us at Alexandria Wellness are incredibly excited to share our first official event at our new location at 215 North Payne Street on this topic: Perimenopause and Menopause and what to do to get, stay and feel fit and well.

Learn more and register here.


  • 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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