Over the past four decades, Green Mountain at Fox Run has helped thousands of women end weight loss struggles with eating, exercise and body image, make long-term healthy lifestyle changes and lose weight permanently. This weight loss blog helps women navigate these changes.

Fitness Video Series: How To Best Begin An Exercise Program

This video is the first in our fitness video series with LynnAnn Covell – Green Mountain at Fox Run’s Fitness Manager and L.I.F.E. Coach!

LynnAnn has been a leader at Green Mountain for over 20 years. In these videos, she uses her extensive experience working with all fitness levels to share both tips as well as specific exercises and  modifications to either jump-start an exercise program, or add variety to your current routine.

In This Episode…

In this first episode, LynnAnn takes us through the basics of beginning an exercise program, including:

  • Types of exercise to fit in + suggestions for how much and how often to practice each.
  • Actions to take before even contemplating a new exercise routine.
  • Important tips for making exercise enjoyable – yes, it’s possible!


Hi, I’m LynnAnn Covell, fitness director here at Green Mountain at Fox Run in Ludlow, Vermont. Today, I want to talk about how we can start our own personal exercise program back at home.

The first thing you have to understand is that you don’t have to be an Olympic athlete to be an exerciser, all you have to do is have a desire to move your body and to have fun!

So, before you do start, you want to go ahead and have a conversation with your healthcare provider – make sure you’re all set to go and you have no underlying conditions that would prevent you from starting an exercise program.

One of the first things we do want to talk about is:

You need to get some cardiovascular activity in

You want to pick a way to do it that’s fun for you, that’s interesting. Maybe something that you enjoyed as a kid. Maybe just going for a walk, going for a swim, going in the canoe, going on a hike – whatever it is (and it doesn’t matter what it is) it has to be something that’s even remotely enjoyable for you.

So you want to make sure to find something that’s fun.

Next thing you need to do is follow some safety guidelines:

  • We can try using what we call the talk test. That means if you can walk and talk, or do a physical activity and hold the conversation, or you can just count to 25 out loud to yourself without being out of breath, then that’s a great safety guideline for you to do your cardiovascular activity.

Another thing we need to do is:

Maybe pick some strength training we can do

Strength training can be done by working in the garden. Strength training can be done again doing just your own body weight, doing some squats, doing some push-ups, even wall push ups – doesn’t matter – make it fun, make it interesting, though.

Read This Related Article:
How to Keep Your Exercise Going
If you want to use handheld weights, spry tubes or Dyna bands, or even machines, make sure to get a little bit of instruction. Usually they come with instruction, but if not find someone who could sow you how to do that.

You want to do your strength training every other day – you don’t want to strength train every day. So you can take 10, 15, 20 minutes and start out by doing something gentle and easy.

When you do your strength training you want to make sure that you’re working one exercise per major muscle group in the beginning and doing about 10-15 repetitions. And that’s fine, you want to exercise to fatigue. What you don’t want to do is to try to exercise to exhaustion where you can’t hold proper form and technique.

Alright, so you can do one, let’s say, grouping of 10-12 exercises, and that will be fine. Again, one set, maybe 10-15 repetitions that’s great.

The next is your flexibility.

You want to make sure that you stretch. Stretching all the major muscle groups will help to prevent an injury when you’re doing your exercise or movement, but it also gives you the fluidity to be able to do functional daily activities without being tired or injuring yourself.

The final thing is keep variety in your exercise plan no matter whether you’re a beginner or an athlete you still need variety. You don’t do the same thing day in and day out every day – instead, at least once a week pop in something different. Trick your body into having a little more fun.

Learn About Our Fitness Program

‘Beach Body’ Ad Sparks Controversy: #AerieReal, Dove & Lane Bryant Challenge Weight Stigma

By on 04/30/2015

Here we go again Another ad promoting the perfect ‘beach body’ and defining it by parameters that most women can’t attain naturally, let alone healthfully. Dietary supplement maker Protein World is getting international publicity for an ad that’s gone viral – and not in a way they intended. “Are You Beach Body Ready?” This company’s latest ad is aimed at defining […] Read more »

Beach Body Ad Sparks Controversy

The Binge Eating Diaries: I Am More Than What I Eat 

By on 04/29/2015

I forgot how to swim. Tidal waves of never-ending, all-consuming thoughts knocked me down. There was no calm in my ocean – just an overflow of terror, shame, and guilt. I couldn’t carry the weight of my fear or the weight of my body. No matter how hard I tried to float… I kept on sinking. I ran out of breath. […] Read more »

I Am More Than What I Eat

Spring Cleaning Tips to Find Joy In Your Clothes, Body & Life

The KonMari Method I’ve recently been reading the KonMari method of “tidying” my house. After 28 years and two (now long-moved-out) kids I’ve, shall we say, filled it a bit.  And it’s driving me crazy. Last summer, I did a giveaway challenge that a Facebook friend started. In July, you had to give (or throw) away a number of things […] Read more »

Spring Cleaning Tips for Body Acceptance

5-Minute Meditations: Thinking and Observing Meditation

By on 04/23/2015

This Thinking and Observing Meditation is the first in our new 5-Minute Meditations Series! We’re kicking off the series with this short meditation where instead of bringing attention away from thoughts and back to breath, we instead put focused attention on our thoughts, images, sensations, etc. And watch the stream of consciousness. Because of the non-traditional and freeing nature of […] Read more »

5 Minute Meditations - Thinking and Observing Meditation
Ask a Question

Ask Us Anything!