8 Habits of Highly Successful Women over 45: Part 2

Are you 45+ and still kvetching about your body, your lack of energy, and how you wish you had the time to take better care of yourself? (Click here to get a free 5 Minute Flow to help you with that!) Do you think you know what to do about your wellness, yet give your time freely to those around you before you take care of number one? This is my invitation to turn the tables on this bad habit.

I wrote last week about the first four of eight habits I’ve seen that lead to more success than frustration, increased wellness, fewer shameful moments, and more progress than you can imagine. Click here to read Part One.

If you are 45+, your stress is due, in large part, to the time of your life – AKA Peri-menopause or Menopause – and the fact that you are stretched for time and capacity. Here are the next three habits that just may surprise you…

These three habits are just as important as the first four. Sadly, none can be eliminated from your consideration.



The 45+ woman who has her wellness in check…

  1. Has abandoned chronic “busy-ness” as a waste of time and an energy drag.
  2. Has an awareness that her food choices are more about her relationship with food (rather than what she is eating) and recognizes this is a lifelong journey.
  3. Is flexible enough to know she “doesn’t know” everything about how to get there.


How does she get there?

1. She lives by her wellness-centric calendar: She views the activities we teach at our Concierge Wellness Program like meal prepping, daily walks, planning your weeks carefully, exercise, and deliberate breathing as important as a meeting at work or school. Developing boundaries is crucial to maintaining control of her calendar, so she crafts her weeks with impenetrable boundaries. Be on the lookout for my first cohort for my Wellness Masterclass to be launched in the new year!



2. Develop a mindful relationship with food: The women who are most satisfied with their wellness post 45 have finally figured out food is not the problem. Their relationship with food, and how it can be used as a tool (or crutch), instead of a means to fuel oneself, took them down a spiraling path for 20 – 30 years. They now consider their relationship with food as more important than what they eat.



3. Devoted to a growth mindset: A growth mindset during this time in your life is the difference between trying new things to reach your goals or staying in the same old rut and victimhood and expecting something to change. It means you are interested in seeking new adventures because you know it is good for your brain, your body, and your soul. It means getting comfortable in the uncomfortable. It means accepting feedback as an opportunity. It means challenging the norm and not accepting less-than you are from you. It means you get curious about your relationships and where you spend your time because you have 16 waking hours in the day and want to spend them with others who enrich and “fill” you, not bring you down.



Even with all of these strategies, though, if you have a negative body image, your chances of achieving real wellness are decreased. It can get in your way like the biggest “Road Closed” sign every time you want something new and fresh. This is the most important tip I have for you…and it is coming next week!

Until then, go to my website and add your email so you can get a Free 5 Minute Flow and be on the list to learn about all of the new programs we are developing to help you achieve your best wellness ever.


  • 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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