prepping for spring

As crazy as it seems, with all of the snow and 20-degree weather, it is time to get ready for spring. Yes, it’s true. Just look at some of the beautiful clothes and shoes at our spectacular Alexandria Stylebook boutiques like The Shoe Hive and Kiskadee. Spring really is just around the corner.

March 20th is the first day of spring. It is a mere 30 workdays away. Let’s create a plan for YOU that gives you the motivation and the confidence to feel good in those sleeveless fashions – AND that is sustainable.

Where to start? Come to Fitness on the Run for $149/month for one time per week one-on-one Personal Training for 3 months. Email us at*

For most Americans, New Year’s Resolutions (NYR) don’t work. Last month in this post we talked about the science behind NYRs. Short term plans and gains seem to fall short of satisfying us and in a few months so many of us are back to square one. Some people actually gain.


Goals that are achievable and sustainable are much more satisfying and produce amazing results. Setting yourself up to lose that 5 pounds before the wedding next month may seem like a good idea, yet how about a goal that is achievable and sustainable, like eating vegetables at 2 out of every three meals? Or doing a real pull up? Or a big girl push up? And, guess what? You just might feel better in your dress for the wedding!

Long term solutions last.

Even if you are doing really well, have devised a plan and are following it 80% of the time, now is the time to kick it up a notch.

At Fitness on the Run we work with our community of clients to create a sustainable program that works with their lifestyle. We recommend your program to include 3-5 training days a week incorporating strength training, conditioning, and mobility and flexibility so you can keep your body nimble and injury free while remaining strong.

If your job includes a lot of receptions or dinners out, then your program includes training in the morning or between the workday and the reception. We challenge you to eat before the reception or dinner and stay away from the food at the reception. If your job is being a mom and the morning hours are simply crazy, we work with you to train during school hours and tighten up the diet. If you have a more flexible schedule, we build in time for you too.

Here are the questions to ask yourself when devising your plan.

1) Do you have time to train in the A) Morning B) Evening C) during the Day or D) Weekends?

2) Are you able to give your training your full attention for 30-40 minutes (1-3) times per week?

3) Are you eating right? Filling up on veggies? Drinking adequate water (1/2 your body weight in ounces)? When it comes to your diet, there are – no pun – many ways to “peel the onion.” The best plan is the one that works for YOU.

4) Are you getting ample sleep?

* This special applies to sessions with Remi and Heather.

  • 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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