take five minutes to change your life

Over the years, I have met a lot of people in my industry. Nutrition experts, coaches to the stars, sleep specialists, and even spoken with my share of psychologists about the recipe for a minimally stressful life for our community of clients.

I’ve been touched by many. I continue to marvel at their intellect, their ability to communicate with students/patients, and how many people actually DO what they suggest. And, they find success. They continue to motivate me to keep doing what I do.


I have been working with Max Shank since 2010. By luck, by destiny, or whatever, he happens to live a stone’s throw from my father near San Diego. A friend suggested I contact him on a trip to visit my dad. I did…and my life has been better ever since. Did I mention Max is 26 years old? Over half my age.

Max created the 5-Minute Flow to help all of us start to move better. He suggests the morning is the best time. Max is coming to Fitness on the Run January 30-31 for a two-day workshop on how to move better and like an athlete. We’re just a little excited. Get more details here.

It’s pretty simple. Move for five minutes in a way that gently pushes your flexibility but keep moving. Make up your own movements. No need to follow a “script.” Don’t worry if you get stuck somewhere. Retrace your steps while you think of the next movement. There are plenty of good ideas over at Max’s YouTube channel.

Max has received an Official Commendation from the United States Marine Corps for services rendered in the course of enhancing the athletic readiness of the 1st Anglico at Camp Pendleton. He’s also written two books: Master the Kettlebell and Ultimate Athleticism

P.S. If you register for Max’s Workshop, Ultimate Athleticism, before December 15th, you get $100 off

  • 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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