December 2017
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BHC is open 24 HOURS a DAY - 7 DAYS a WEEK
RFID key fob required for access outside of front desk hours (available at the front desk)



Welcome to the Ballard Health Club Newsletter. We value your membership at BHC and want to keep you informed of what's going on at the club.

We look forward to staying in touch! 

-The BHC Team

CLASS CHANGES - DECEMBER

BodyPump
Mondays and Wednesdays
Time Change to 6:20-7:20pm

Hip Hop Pop
Sundays 5:00-6:00pm
Cancelled
HOLIDAY HOURS

With December upon us, the Holiday Season is now in full swing. Make sure you get your key fob during front desk hours. Please take note of our holiday hours below:


 

  • 12/24 - We will close the front desk at 3pm On Christmas Eve. After Hours Access will be available until Midnight. The doors will be locking at Midnight, by which time everyone must exit the gym. 
  • 12/25 - The club be CLOSED for 24 hours, from Midnight on Christmas Eve to Midnight on Christmas Day, to allow all of our staff the ability to spend the holiday with their families. There will be no after hours access during this time.
     
  • 12/26 - After midnight on Christmas Day, After Hours Access will become available again.  The front desk will open at it's regular time of 5:30am.
     
  • 12/31 - The front desk will close at 3pm on New Year's Eve. After Hours Access will be available from then on.
     
  • 1/1 - The front desk will be closed for all of New Year's Day, but the club will be accessible to those with After Hours Access.

New Year's Day Classes*

Cardio-Mix
with Allison
11:00am-12:00pm

Open Yoga
with Marianne
11:00am-12:30pm

*You will be required to use an After Hours key fob to access the gym on New Year's Day. You may purchase the RFID key fob for a one time technology charge of $10 at the front desk.

New Style Parking Permit REQUIRED as of January 1st

As we have mentioned in previous newsletters, Diamond Parking has greatly increased the rates that they charge BHC to rent the parking lots that BHC members use. After 19 years of being able to provide complimentary parking to our members, BHC will unfortunately have to start charging for use of the lots. 

Members will have two options to choose from:
  1. Monthly renewing parking permit: $5 / month 
  2. Annual parking permit: $48 / year
As of January 1, 2018, those who park in BHC lots without the new style permit will be ticketed by Diamond.

There are two ways to acquire the new style permit:
  1. Ask for a permit at the front desk. This process may be expedited by downloading and filling out a form and bringing it to the front desk. Click HERE to download it.
  2. Submit a simple online form and the permit will be mailed to you or be waiting for you for pick up at the front desk. Click HERE to view that form. 

Purchasing a permit allows you access to our parking lots during their designated hours as stated in the parking map, but does not guarantee the availability of a parking spot.


Parking is available on first come, first serve basis, as it has always been. Please view our Parking Map to see our updated locations and hours (The number of BHC parking stalls at Banner Bank has increased from 18 to 30).

 

The new style permit (as seen below) will have a large 6 digit serial number on the top. 


Each of these new parking permits must be linked to a specific BHC member number. Members with the same home address who share the same car may be assigned to the same permit for no additional cost.

You may choose a permit that affixes to the window of your car, or a portable permit that is designed to be hung from the rear view mirror so that it may be shared among several cars.

We are doing our best to keep costs as low as possible for our members by only requiring those who use our parking lots to cover the costs of the increased rent, and we thank you for your understanding.

NEW TRAINER: SPENCER TRAUTMANN

Please help us welcome Spencer to the BHC team! His name has just been added to the training board, so make sure to sign up for a complimentary appointment with him before slots fill up!

Spencer grew up in the greater Seattle area and has been involved with sports throughout his life, especially baseball.  After playing baseball in high school and in select leagues, Spencer was fortunate enough to receive an athletic scholarship to continue playing at the college level at Western Oregon University.

Since college, Spencer has continued to play baseball at the semi-professional level. During this time, he became interested in pursuing a career in health and fitness. Spencer now uses what he has learned as an athlete to help people reach their own fitness goals based on his belief that many things are possible through hard work and determination, especially when related to improving one's self.

Spencer is certified as an ACE personal trainer.
Small Group 
Personal Training

New SMALL GROUP PERSONAL TRAINING sessions will be starting in January. Crush those new years resolutions with personal training for just $15 per session.

Small group personal training is personalized training in a team environment. It is a great way to try new exercises and training strategies with someone there to coach you on good form, while being more economical than one-on-one personal training. Additionally, the group dynamic that comes with regularly working out alongside others will encourage you to push yourself to your limits and ensure that you get the max out of every workout.

No matter your current fitness ability, the most fun and affordable way to reach the next level in your workouts is to join small group training where your group's personal trainer will push you and your teammates in new and exciting ways.

BHC is offering three new small group personal training sessions starting in January.

Allison and Lara's personal training groups meet twice weekly and cost $180. Chassi's small group will only meet once a week and cost $90. Enrollment is limited to 5 people per small group. Small groups are available to both members and non-members - so bring your friends!


Upcoming Small Group Training Courses:
SMALL GROUP PERSONAL TRAINING WITH ALLISON

Mondays and Thursdays: 9:00am-10:00am
January 8 - 15
SMALL GROUP PERSONAL TRAINING WITH LARA

Mondays and Thursdays: 5:15-6:15pm
January 8 - 15, 2018
SMALL GROUP PERSONAL TRAINING WITH CHASSI

Saturdays: 9:30am
January 13 - 17
The December Workout Challenge!

Want to win a free month of membership at BHC?

Join us for a Ballard Health Club Workout Challenge from December 1-31! Let's motivate each other to stay active through the holiday together.

Winners will receive an item from the BHC Pro Shop and be entered to win a free month of membership.

It's easy to participate:
  1. Follow @Ballardhealthclub on Instagram. Don't have Instagram? It's easy to join by downloading the app.
     
  2. Every Friday in the month of December, we will post a new workout challenge. Complete the challenge each week and post it to your Instagram.

     
    Tag @Ballardhealthclub and use the hashtag #VerkOutBallard
     
  3. Everyone who completes the challenge by December 31 will receive a BHC shirt, water bottle or bag and be entered to win a free month of membership at BHC.
     
  4. One member who completes the challenge will be chosen at random for a free month of membership. Winner will be chosen January 2, 2018.
Give the Gift of Health

Struggling to think about what to give that special someone in your life? Well, look no further! Here are some suggestions on how to give them the gift of health at BHC:
  • 3 Month Jump-Start Membership
  • T-Shirts,Tank Tops, and Baseball T's from the Pro Shop *Sizes may be exchanged at any time, if the item has not been worn
  • Lifting Gloves
  • BHC Water Bottles
  • BHC Gym Bag
  • Therapy Balls
During the month of December only, all purchases of gift certificates and/or Pro Shop items over $100 will receive a free BHC gym bag! Want to grab one for yourself as well? We sell them in our Pro Shop for $15 each.

We will be receiving a new shipment of shirts and tanks in early December, so make sure to get yours before your size gets snatched up! 
Certification for Jake

BHC trainer, Jake Burkey, recently received his Certified Personal Trainer certification (CPT) under the National Academy of Sports Medicine.

With this certification, Jake is certified to help anyone achieve their fitness goals from beginners to professional athletes. Make sure to sign up with Jake on the appointment board!

Club Improvements

New Rogue Bumper Plates
Our old rubber bumper plates have been replaced with new urethane Rogue plates. These new plates are much thinner than the old plates, allowing much more weight to be put on the bar. The new plate sets include 55# plates that are only about 2" wide. The heaviest plate from our old set was 45# and was close to 4" wide wide.

New Wall in Boxing Room
The interior boxing room wall has been replaced with a stronger, wood wall. The previous wallboard wall was not sturdy enough to withstand the punching and kicking that this room is used for.

New Water Fountain
We have replaced the old water fountain with a newer model. Our old fountain was very reliable and lasted several years, but it had a subtle design flaw which often resulted in allowing water to leak over the side and onto the floor. The new water fountain is the same, reliable brand but with a better design that will help keep the water fountain area in good shape.

Relax, Renew, Rejuvenate, Restore Workshop
with MJ Daniels and Natalie Dumont

Saturday, December 2nd 2:00-4:00pm
 
Are you ready to embrace deep relaxation and transformation?
 
Come join us for a mid-holiday breather. Take time to nurture yourself so you may re-enter the world refreshed and recharged. In this workshop, we will do a gentle warm-up, restorative yoga poses while experiencing Reiki energy flow and the gentle tones of tibetan bowls, allowing you to truly release tension deeply held in the body. Finishing with a short sound bath and a guided meditation. The journey of self-discovery and healing awaits you. Space is limited so sign up to reserve your spot.
 
MJ Daniels has an eclectic style influenced by many teachers. She has an intuitive, gentle approach to her teaching style. Her classes focus on reaching all the layers of our being by incorporating vinyasa, yoga philosophy, pranayama, mudras, and vibrational sound through chanting and Tibetan prayer bowls. Through her gentle and warm presence she exudes an open invitation to practitioners of all levels, creating a safe and non-judgmental environment for people to show up just as they are.
 
Nathalie Dumont has been a member of BHC since the opening and started practicing yoga shortly thereafter. She has completed a 3 year Plant Spirit Medicine course with the very talented, wise and intuitive Lauren Herold. She has always had a deep sensitivity to energy, thus a love for energy work. It is so very gentle yet can be extremely powerful. Her studies also include Shamanism. She has a successful Reiki Practice in the heart of Fremont called Mother Moon Reiki. She is ecstatic to be co-leading this nurturing event with her good friend and teacher MJ Daniels.
 
Cost: $25
 
Back Care Basics Workshop
with Karen Gamble

Saturday, December 9th, 1:30 - 3:30pm

This two hour workshop will address back pain symptoms and the root causes, teach proper alignment and performance of yoga poses and basic exercises that help alleviate pain and support healthy and balanced moment. 

Cost: $25 

Sign up at the front desk or online at the BHC Portal under WORKSHOPS / EVENTS. 

Head-to-Heels Myofascial Release Workshop
with Helen Bates

Sunday January 14th 2-3:30pm

This 90 minute workshop moves from head to heels and back again as we roll and release major muscle groups and the fascia that connects them. We will use a variety of props to stretch and manipulate our fascia, the network of connective tissues that weaves through and deeply connects all systems of the body.  Through fascial manipulation we will release specific areas of sticking and tension as well as deeply relax the whole body, working to undo the effects of over, under, and misuse that can result in injury and chronic pain. A regular MFR practice has been shown to aid the body in reacting to both physical and emotional stressors, and in creating a deeper connection to the whole body. This workshop is for every body; all levels and abilities are welcome!
 
Cost: $30
 
Intro to Yoga Workshop
with Elliott Tillman

Saturday, January 27th 1:30-3:30pm
 
If you have been looking for a thorough introduction to the basics of yoga, then this is the workshop for you.
  • Discover techniques to calm your mind
  • Learn the basics of yoga poses in an accepting environment
  • Reconnect with your body in a safe, accepting environment
This workshop is open to all: people who have never taken a yoga class in their life, those who have fallen out of practice and want a refresher, and students who want more detailed instructions than they might find in a general yoga basics class.

Elliott Tillmann is a 200 hour RYT certified yoga instructor and has been practicing yoga for seven years. She has taught the Friday night Yoga Basics class at Ballard Health Club for five years, and loves introducing people to their first yoga class as well as providing gentle classes for those who have been practicing for years. She has come to find a deep joy in practicing meditation in movement within her yoga practice, and hopes to inspire others to do so as well.


 

 
Cost: $25
 
Sign up at the front desk or online at the BHC Portal under WORKSHOP / EVENTS.
Spring Retreats at Suncadia Resort


Energy Medicine and Yoga
with Karen Gamble and MJ Daniels

Friday April 27th through Sunday April 29th, 2018

Join MJ and Karen to awaken awareness of your bio-mechanical energy, consciousness and presence. The weekend will be a celebration of spirit and inner work on personal our nature and energy boundaries. Both MJ and Karen are knowledgeable yoga instructors having cumulatively over 25 years experience  as well as Reiki practitioners .  MJ will bring her wisdom in sound healing along with her singing bowls, Karen will bring  insight into the chakras and philosophy of being. Expect two yoga practices a day,  mediation and insight into your own capabilities along with fresh air, new friends and a relaxing experience.

To view room/bed availability and pricing, along with more information about the retreat - please visit: www.grandfirlodge.com/html/retreats-180427-bhc


Practice & Play: A Yoga Adventure Retreat in Nature
with Lara Roche-Sudar and Roxy Tuner

Friday May 4th through Sunday May 6th, 2018

Adventure, Play, Relaxation -- these are a few words that describe the unique experience awaiting you on our Yoga in the woods retreat.  Enjoy the beautiful landscape of the Central Cascades in Suncadia, and reconnect with the power of play that is often forgotten during the hustle and bustle of present day living.  Experience a new level of rejuvenation when you take your yoga practice to a new setting.

We will greet each day with an energizing yoga practice and a nourishing breakfast. Then we are off to explore and discover the beauty and solitude of the new territory that surrounds us.  During the evening, we will unwind with restorative and relaxing yoga or self massage. We will also learn how to make our own energy bars or granola, and have time to enjoy the hot tub or play on a slackline.

If you love yoga, nature, wellness and travel, then this retreat will be a match made in heaven for a weekend of rejuvenation and outdoors fun. Come join us for an amazing experience that you will not soon forget!

To view room/bed availability and pricing, along with more information about the retreat - please visit: www.grandfirlodge.com/retreats/180504-bhc
Winter Sports Workout from Roxy

Winter sports require strength, agility, and endurance. You can work on all of these elements with this full-body workout.

For each pair of exercises (aka a superset) do 10 - 12 reps of the first exercise with a medium to heavy weight. For the second exercise, perform 10 - 12 reps at either body weight or with a light weight.

Complete each superset three times before moving on to the next, resting a minute in between supersets. If you have any questions regarding how to do any of these exercises, feel free to book a complimentary Fitness Training appointment to go over them!

A1 Dumbbell Reverse Lunge with Bicep Curl
A2 Single-Leg Squat
 

B1 Kettlebell Goblet Squat
B2 Mini-Band Lateral Walking
 
C1 One-Arm Dumbbell Chest Press
C2 Push-Ups
 
D1 One-Arm Dumbbell Row
D2 Dumbbell Rear Fly
 
E1 Dumbbell Romanian Deadlift
E2 Single-Leg Deadlift w/ Knee Drive


Roxy Turner
BHC Trainer

Success Story:
Holly Mouser

How long have you been a member at Ballard Health Club?
Since April 2017.

What is your favorite piece of equipment or exercise to do in the gym?
The power rack is my favorite piece of equipment. It is so versatile because you can do so many different weightlifting exercises in the racks or with a barbell. Squats are my favorite thing to do there.

Why do you work out?
For several years I was underweight and early this year my doctor recommended that I gain weight. I figured that getting into heavy weightlifting would be the healthiest way to go about gaining weight by adding muscle instead of fat and maintaining an active lifestyle.

What do you do to work out?
Currently I lift four days a week (two leg days, two upper body) and do 30 minutes of interval cardio on one or two days. On my rest days sometimes I will do a low key, stretchy yoga routine.

What in the gym has worked for you in attaining your goals?
The monthly hour-long fitness training sessions have been extremely valuable in helping me build a "toolbox" of exercises to choose from as well as being a great opportunity for me to ask questions. I also purchased the personal training starter pack over the summer and that is when I really had the opportunity to get comfortable with the barbells, racks, and free weights.

Why do you choose to work out at BHC? (instead of another gym)
When I dropped by to tour the facility in April I instantly felt like I would fit in. I feel like this is a common sentiment about BHC. Everyone is very down to earth, there is a good mix of genders occupying the free weight area, and there was absolutely no pressure to buy anything as soon as I walked in the door. It is also a great location near major bus lines.

Anything else you'd like to add?
I am very grateful for my trainer Chassi who has worked with me in my weightlifting journey since I joined BHC. I have gained eight pounds since I started training with her and I am no longer underweight. Roxy's nutrition guidance has also been very helpful as I learn how much more I need to be eating to accommodate this lifestyle and reach my goals.

(Editor's Note: Have a goal that you need help attaining? We offer Personal Training with each of our trainers - take a look on our website. Your first half-hour 3-pack is only $69!)

Nutritional 'Did You Know':
Striving for 80/20  


Here we go - it's that season for holiday parties, cookies, alcohol and family and friends. While this time of year can be stressful for the health-conscious among us, it doesn't have to be. I like to stress the 80/20 rule: make healthy choices 80% of the time and indulge 20%.

I believe nutrition should be intuitive and inclusive. There is a place for everything in moderation. This is especially true during the holidays. Why does the 80/20 mentality work?

You are building a lifestyle, not a diet

Diets are doomed to fail. Eventually you stop restricting and gain back weight. With so many indulgent foods around us (especially this time of year), it's easy to decide to be either 'good' or 'bad': either eat all those indulgent foods and drinks or none at all. This all or nothing approach can lead to binge eating and honestly, doesn't sound like a good way to enjoy the season with family and friends.

With the 80/20 approach, you are enjoying those treats on special occasions, but resorting to choices that will make your body feel best about 80% of the time. This is about allowing yourself to splurge here and there without feeling deprived.

You don't have to be perfect

You don't have to have a perfect diet (there's no such thing!) all the time, but obviously, the better you eat, the better you feel!

I would never want anyone to completely give up fun foods and drinks - part of life is enjoying those things that may not be considered "healthy". Enjoying birthday cake every once in awhile or having a few cocktails at a holiday party.

Balance is key

As with most things in life, balance is key. Same thing with food and fitness. Neither should interfere with your life.

Proper nutrition will get you the body you want, boost your athletic performance and allow you to live a long, healthy life. But if that's all your worrying about, you aren't LIVING! Balance means you can have that kale salad at home, but also a cookie or two at that holiday party without feeling guilt. You do not need to obsess over every morsel of food - give yourself a little freedom!

I encourage you during this holiday season to strive for this 80/20 rule. Enjoy that time with friends and family and indulge, but balance that out with some choices that make your body and mind feel good.

Allison Raines
BHC Nutrition Coach
Ongoing at BHC...
FRIENDLY FRIDAYS
Every Friday after NOON is FRIENDLY FRIDAYS!  Bring a friend to workout and/or attend a class at Ballard Health Club with you and we will waive the drop-in fee.

Friday afternoon and evening classes are:
- Silver Sneakers @ 1:30pm
- Ab Lab @ 5:15pm
- Butt & Gut @ 5:45pm
- Barre @ 5:30pm
- Hip Hop Pop @ 6:15pm
- Yoga Basics @ 6:45pm

Friend must be accompanied by a member, check in by 8pm, and have a picture ID. 
_______________________
PERSONAL TRAINING STARTER PACK 

To make personal training accessible to more of our members, we are now offering a Personal Trainer Starter Package that includes three 30-minute sessions for only $69! This heavily discounted offer is only available for purchase once by each member, and all sessions must be scheduled within one month of purchase date.  Ask at the front desk for more information or to sign up for this amazing offer!
PARKING AT BHC
With all of the BHC parking areas, it can be confusing to know when each one is open and available for BHC members working out at the club or going to a class. To help with this, we have prepared a single sheet BHC Parking Map available online.

Please be considerate of your fellow BHC members and do not use a parking spot unless you are at the club. Using BHC parking for other purposes before or after being at the club is inconsiderate. Violators may be ticketed, towed and/or lose parking privileges at BHC parking areas.
________________________
TRAINING FOR NON-MEMBERS
 
Grab your friends! BHC is now allowing non-members to use personal training and small group training classes. 
 
Non-members who are signed up for personal training or small group training are only allowed to use the club during their scheduled sessions.
 
Registration for October Small Groups is almost over - so sign up now for one $15 a session! Learn more at ballardhealthclub.com/small-group-training
 
Rates are available at
ballardhealthclub.com/training

FREE CLASS PASS
December: Total Fitness
Each month BHC will be offering a FREE pass to a specific class, so those without a PLUS membership - or any membership at all - will be able to try it out!

For the month of December, Total Fitness with Chris on Sundays at 11:30am 
and 
Fridays at 5:15pm 
will be open to all.

You can expect a full body workout in these classes. Each class will be unique, but not limited to: cardio drills, weight training, plyometric exercises and a whole lot of fun!

If you've ever wanted to try Total Fitness - or know someone who would - now is your chance!

Please note that non-members must bring their photo ID with them.


Class Focus from Karen

Living in Ballard we're surrounded by really good food, between the Farmers Market and the old and new restaurants which run the gamut from Hattie's to The Walrus & The Carpenter. So we have ample opportunity to indulge in some good feasting. Not to mention, it's the holidays and we're supposed to have fun and enjoy life.  

I believe in indulging, and then tempering my indulgence with a better workout, an extra class or a walk in the park. It's all about balance, and we are continually trying to balance the class schedule so that you have many opportunities to fit workouts in around your schedule, lifestyle and the holidays.

High Fitness on Wednesdays has been a big hit among the cardio superstars and you'll find a tribe committed to their workouts at any class that Allison teaches. For those of you that like to sleep in on the weekends - or catch up on some errands before hitting the gym - both Maria (Urban Latin Dance @ at 11am on Saturdays) and Chris (Total Fitness @ 11:30am on Sundays) are ready to make you sweat.  

So indulge yourself in the things that make you happy and keep you healthy.  We have got you covered (literally, it's really wet out there) with classes that range from Gentle Yoga to BodyPump and everything in-between.  We are also offering two special classes on New Year's Day. We will make sure that you have ample opportunity to create that balance in your life. I'll see you in class. Happy Holidays!


Karen Gamble
BHC Class Director 
From the Owner

Traditionally, the focus of the December newsletter revolves around looking ahead to the New Year, but with the Thanksgiving holiday less than a week behind us, I wanted to write about something I am truly thankful for. I am thankful that I have been able to be a part of Ballard Health Club for almost 20 years. As a member for about 16 years, and now as the owner for the past 4 years, I have been reflecting on just how special it is for a gym like ours to survive and thrive in the continuously changing environment that Ballard has experienced.

When the club was started back in 1998, the iPod was yet to be invented and mobile phones were just for making calls. Ballard was a very quiet, laid back neighborhood with a strong Scandinavian influence.

As the years went by, BHC seemed to be unaffected by the dramatic changes in our area of Seattle. I like to think that is because we have been hidden away in our rather unknown basement location in the heart of Ballard. I have always felt this is our own little oasis away from the pressures of the outside world - and our members want to keep the club preserved as it always has been.

The demographic of people joining the club has changed over time, but all come to the club for basically the same reason - to focus on their fitness in a friendly environment. Many people have come and gone throughout its history, but I am extremely grateful that BHC has always enjoyed a solid core of members keeping it sustained over the years.

It's the members that care for each other, treat the club as an extension of their own home, and value the time they spend at BHC, that continues to keep special vibe that is BHC.

Thank you for being a part of Ballard Health Club.

Sincerely,

Pat Gilbrough 
Owner and General Manager
pat@ballardhealthclub.com

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