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January 4, 2011 > Time to Face Your New Year's Resolutions

Time to Face Your New Year's Resolutions

Ladies Choice Fitness Program Can Help With Health Goals

The new year is here ladies and it's time to get to work on those resolutions. If better health is on the list, Washington Hospital's Ladies Choice Fitness Program may be just what you need to get back on track after the holidays.

Exercise can help you lose those extra pounds and get on the road to better health. Regular physical activity offers a number of health benefits, including reducing the risk for osteoporosis and other chronic diseases like diabetes and heart disease, according to the Centers for Disease Control and Prevention (CDC).

"Ladies Choice is for healthy women who want help with their exercise and weight-loss efforts," said Phyllis Fiscella, RN, manager of the Ladies Choice Fitness Program. "The program offers individualized support and guidance."

The Ladies Choice Fitness Program is held on Tuesdays and Thursdays at Washington West, 2nd floor (Suite 210) 2500 Mowry Avenue, in Fremont. Participation is on a walk-in basis and you can join in any time between 2 and 6:30 p.m. The cost is $8.50 per visit for the general public and $25 per month for hospital employees and volunteers.

"Our gym is clean, modern and well-equipped," Fiscella said. "And you get the benefit of being assisted by a certified personal trainer."

Workout sessions include aerobic endurance training on a number of machines, including the treadmill, stationary bicycle, rowing machine, and elliptical. About 30 minutes is spent on the machines, according to Fiscella.

About 45 minutes is spent on group exercise, which includes exercises that build core strength and strength training using hand weights and weight bars, she said. This is followed by stretching and relaxation exercises.

"Most women spend about an hour and fifteen minutes on the routine," she said. "But you can participate as long as you want. It's a very well-rounded exercise program for women."

Benefits of Exercise

Feeling a little rundown after the holidays? Exercise can improve energy levels, help you get a better night's sleep, and reduce your risk for disease, according to the CDC.

"Sometimes it's hard for women to take time out for themselves," she said. "But exercise can really boost your energy and improve your mood, making it easier to deal with some of the pressures of work and family."

According to the CDC, research shows that doing aerobic exercise and strength training can slow the loss of bone density, which can lead to osteoporosis. Anyone can develop osteoporosis, which makes your bones weak and more likely to break, but it is more common in women. Up to half of all women over age 50 will break a bone due to osteoporosis, according to the National Institutes of Health.

Regular physical activity can also help reduce your risk for heart disease and stroke, the two leading causes of death in the U.S., as well as type 2 diabetes. In addition to your weight, regular exercise helps to keep your blood pressure, cholesterol and glucose levels down, all major risk factors for these chronic diseases.

Reducing your risk for breast cancer is another benefit of exercise. Research shows that physically active women have a lower chance of developing breast and colon cancers, according to the CDC.

"There are so many reasons for women to exercise, and the Ladies Choice Fitness Program makes it easy," Fiscella said. "Come and check it out and see if this program is for you."

To learn more about the Ladies Choice Fitness Program, visit or call (510) 494-7022.

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