In a world where women juggle countless responsibilities—careers, families, personal aspirations—finding a space to prioritize health and wellness can feel like a luxury. Lourdes Health & Fitness in Johnson City, New York, is changing that narrative with its women-only wellness programs, designed to empower women at every stage of life. By offering small group training, specialized classes like yoga, Zumba, and meditation, and personalized exercise plans, Lourdes creates a supportive environment where women can tackle their fitness goals with confidence. With insights from Patricia Stanko-Florance, Group Fitness Manager, this article explores how these programs are transforming lives and fostering a sense of community.

A Sanctuary for Women’s Wellness

Lourdes Health & Fitness, located in the revitalized Oakdale Mall, is more than just a gym—it’s a wellness movement. Recognizing that women often face unique physical and emotional challenges, the center has carved out dedicated women-only programs to address these needs. From young adults navigating early career stress to mothers managing post-pregnancy recovery and older women tackling menopause or chronic conditions, Lourdes tailors its offerings to meet women where they are.

The women-only small group training sessions are a cornerstone of this initiative. Limited to small groups, these sessions create an intimate, judgment-free environment where participants can focus on their goals without distraction. “Our women-only programs are about more than exercise—they’re about building confidence and community,” says Patricia Stanko-Florance, Group Fitness Manager at Lourdes. “We see women come in feeling hesitant, and within weeks, they’re supporting each other like lifelong friends.”

These programs are designed with flexibility in mind, offering both one-on-one and small group options to suit different comfort levels. Whether it’s a 16-session program for arthritis management or a fitness plan for post-surgical recovery, the approach is personalized, ensuring each woman’s unique needs are met. The Medical Advisory Board at Lourdes ensures that all programs are evidence-based, blending fitness with healthcare expertise to deliver measurable results.

Addressing Life-Stage-Specific Challenges

Women’s health needs evolve through different life stages, and Lourdes’ programs are crafted to address these changes. For younger women, the focus might be on building strength and managing stress through high-energy classes like Zumba, which combines dance and cardio for a fun, calorie-burning workout. For new mothers, programs target post-pregnancy recovery, helping women regain core strength and energy through low-impact exercises like Pilates or aqua-based classes in the center’s saltwater pools.

As women age, challenges like menopause, osteoporosis, or joint pain become more prevalent. Lourdes offers specialized wellness programs for conditions such as arthritis and breast cancer recovery, incorporating gentle exercises, stretching, and mindfulness practices. “We understand that a one-size-fits-all approach doesn’t work,” Stanko-Florance explains. “Our trainers work closely with each woman to create a plan that respects her body’s needs and her personal goals.”

For example, a woman in her 50s managing menopause might join a women-only yoga class to improve flexibility and reduce stress, paired with a strength-training plan to maintain bone density. Meanwhile, a breast cancer survivor might benefit from a tailored program combining aquatic therapy and meditation to rebuild physical and emotional resilience. These programs are accessible to both members and non-members, making them inclusive for the broader community.

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The Power of Yoga, Zumba, and Meditation

The women-only classes at Lourdes are a vibrant mix of physical and mental wellness activities, each designed to empower participants in unique ways. Yoga classes, offered in various styles such as Hatha and Vinyasa, focus on improving flexibility, balance, and mental clarity. “Yoga is a game-changer for women who carry stress in their bodies,” says Stanko-Florance. “It’s not just about the poses—it’s about creating a space to breathe and reconnect with yourself.”

Zumba, on the other hand, brings energy and joy to the fitness experience. With its Latin-inspired dance moves and upbeat music, Zumba classes are a hit among women looking to burn calories while having fun. The women-only setting ensures participants feel comfortable letting loose, regardless of their dance skills or fitness level. “I’ve seen women who were shy at first completely transform in Zumba,” Stanko-Florance shares. “It’s like they rediscover their confidence through movement.”

Meditation classes, another key offering, provide a mental reset. Guided sessions help women manage stress, anxiety, and the emotional demands of daily life. These classes often incorporate mindfulness techniques, teaching participants how to stay present and grounded. For many, this mental wellness component is as critical as the physical exercise, creating a holistic approach to health.

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Personalized Exercise Plans: The Heart of Empowerment

What sets Lourdes apart is its commitment to personalization. Every woman who joins a women-only program undergoes an InBody fitness assessment, conducted by trained nursing staff, to evaluate body composition, muscle mass, and overall health. This data informs a customized exercise plan, ensuring that each workout is both safe and effective. “Personalization is key to sustainable results,” Stanko-Florance notes. “When a woman sees a plan designed just for her, it’s empowering—she knows she’s not just another number.”

Certified trainers guide participants through their plans, offering one-on-one support or small group sessions where women can learn from each other. These plans often integrate a mix of strength training, cardio, and flexibility exercises, tailored to the individual’s goals—whether it’s weight loss, improved mobility, or stress reduction. For women with chronic conditions, trainers collaborate with healthcare professionals to ensure exercises are safe and effective.

The center’s state-of-the-art equipment, including cardio machines with Netflix integration and a comprehensive Equipment Replacement Program, ensures that women have access to the best tools for their workouts. The saltwater pools and therapy pool offer additional options for low-impact exercise, ideal for women recovering from injury or managing joint pain.

Building Community and Breaking Barriers

Beyond the physical benefits, Lourdes’ women-only programs foster a sense of community that is vital in today’s world. Post-COVID-19, many women have faced increased isolation and stress, and the center’s group classes provide a space to connect. “There’s something special about women supporting women,” says Stanko-Florance. “In our classes, you’ll see women cheering each other on, sharing tips, or even just laughing together. It’s powerful.”

The women-only environment removes barriers that might prevent women from joining a gym, such as feeling self-conscious or intimidated. By offering a dedicated space, Lourdes ensures that women of all ages, fitness levels, and backgrounds feel welcome. Childcare services further enhance accessibility, allowing mothers to focus on their wellness without worrying about their children.

The center’s commitment to safety also plays a role in building trust. With sanitizing stations, optional masks, and rigorous cleaning protocols, women can exercise with peace of mind. These measures, implemented in response to COVID-19, reflect Lourdes’ dedication to creating a safe and inclusive environment.

Success Stories: Real Women, Real Results

The impact of these programs is best seen through the women who participate. Take, for example, a hypothetical member named Sarah, a 40-year-old mother of two who joined a women-only small group training program after a breast cancer diagnosis. Through a combination of aquatic therapy, yoga, and personalized strength training, Sarah regained her strength and confidence. “I didn’t think I could feel this strong again,” she might say. “The support from my trainers and the other women in my group made all the difference.”

Another example could be Maria, a 60-year-old retiree managing arthritis. After joining a women-only arthritis program, she discovered the benefits of gentle yoga and pool-based exercises. “I used to think pain was just part of aging,” Maria might share. “But with the right exercises and support, I’m moving better than I have in years.”

These stories, while hypothetical, reflect the real transformations happening at Lourdes. The combination of expert guidance, tailored programs, and a supportive community empowers women to overcome challenges and achieve their goals.