Your Nighttime Habits: The Reverse Alarm

Is it your habit to have a fit body? Sounds kind of strange I’m sure, yet it is a good question. Do your daily habits reflect your desire to have a fit body? If a big part of your identity is to have a healthy and fit body, then your actions speak for themselves.

You know the answer…

Fill in the blank: I do this (habit fill in the blank) because I am a (fill in the blank) kind of person. Each time you engage in that activity, it is a vote for the kind of person you want to be.

Another reason I decided to focus my attention on helping women take back their wellness through a holistic approach was the result of my research on the science of habits. When I began to apply it to my life, my life changed. Dozens of clients applied it to theirs too. So why not teach as many who are hungry for deep wellness beyond a fitness-only model?

As an example in my life: I go to sleep by 10pm every night because I want to be highly productive before 6am each day.

Now you try it…

Last week, I unveiled some simple new ways to approach your morning and your thoughts that can help you get to that optimal fitness for you. The morning, for most, is the easiest time of the day to get wellness in. When you figure out how to get yourself out of bed at least one hour before you need to leave the house, you will discover a whole new sense of accomplishment, confidence, and vitality. I know it is not for everyone, yet most of you will agree, it is the time of the day you control the most…before anyone else in your household is awake.

Now, let’s uncover the next time of day to practice wellness: the hour before bed.

Habits are most likely started – and broken – because of the time of day and location.



You can choose to make your nights another venture into your wellness by setting a “reverse alarm,” a term coined by a coach of mine, Craig Ballantyne.

The reverse alarm is set one hour before you are asleep. It sets the stage for a chain of events that channel to your brain – I am approaching the magical time when I am going to sleep.

Don’t miss out on our next workshop on why sleep is possibly the reason you don’t have that body you want at Alexandria Wellness.



What are the key components of your nighttime that must take place before you fall asleep? What actions will lead you to getting the best sleep you can and be as productive the next morning as you possibly can?

I’ve learned so much about sleep, I want to share it with you. We are hosting the first ever Sleep Workshop where I will teach you my 10-3-2 Rule, simple steps to overcome 1-3am awakenings, and other proven ways to get the best sleep you can.

You know sleep is not only important for cognitive health and many other essential physiological factors, yet did you know sleep is key to weight loss, digestion, and muscle building? Well, it is! I’ll outline the many reasons why sleep might possibly be the biggest thing holding you back from achieving real wellness in another article later this month.

We all need to make sleep our most important appointment of the day.

Here is an example of a typical night for me:

8:30pm:           Check email and text for last time/review notes for meetings for following day

8:45pm:           Put out mine and kids’ vitamins for next day in separate piles

8:48pm:           Put (non-refrigerated) Bulletproof coffee ingredients in blender bottle (Head upstairs where I will be for remainder of the night.)

8:50pm:           Brush teeth/Wash Face/Put out clothes for following day

9:00pm:           Take Epsom Salt Bath/Read something calming or nothing at all

9:20pm:           Make sure kids are upstairs/homework complete/chat & pray with kids

9:30pm:           Return to bedroom/Read

9:30-9:40pm:  Asleep

Setting the alarm is a reminder it is that magical time. If there are others in the household, it lets them know it’s that time as well.

Making your nighttime, and your bedtime routine, a habit is a sure-fire way to take back your wellness, control your (next) day, and feel amazing.

I currently have a waitlist for my Concierge Wellness Program, but you can still get on the waitlist here to be notified as soon as spots open. And, if you’re ready to get started right away, you can check out our Fitness + Foundations program to get to wellness resources, guidance, education, and support here.




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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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