January 2018
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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 - JANUARY

Class Change:

Silver Sneakers with Jessie
Wednesdays at 1:30pm
Was previously Silver & Fit

Glute Lab with Roxy
Mon/Wed at 5:45pm
Was previously named Butt & Gut

Class Cancellations:

Vinyasa Flow with Shuja
Wednesdays @930am

Total Fitness with Chris
Fridays @5:15pm

Kundalini with Lea
Sundays @11:30am
NEW YEARS HOURS

See our New Years hours below. Remember to purchase your key fob from the front desk beforehand if you'd like to come in the the gym when the front desk is closed.

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 YEARS 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 at the front desk for a one time technology charge of $10.
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 receive  a $43 ticket from Diamond Parking.

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 will be 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.

MEET QUINN BRASEL

Help us to welcome Quinn to the BHC family! Quinn has already finished training, so make sure you say 'hello' when you see her around the club.

Quinn joined BHC as a member in 2014 and has a passion for and background in outdoor adventure sports. She graduated from Western Washington University in 2015 with a B.A. in Recreation and Sport Psychology.

Since then she has gained experience working at local mountaineering companies Mountain Madness and KAF Adventures. Quinn realized that combining fitness with the outdoors and enjoying the best of both worlds is what she is truly passionate about. Quinn is looking forward to helping people of all abilities and ages work towards functional fitness to enjoy and improve their quality of life to the fullest.

As a Pacific Northwest native, Quinn believes in taking advantage of the natural surroundings to achieve optimal fitness. In her free time you can find her trail running with her sheprador, rock-climbing, alpine training, or drinking way too much coffee in a Ballard cafe.

Quinn is currently working towards her NASM Personal Training accreditation.
Small Group 
Personal Training

ALMOST SOLD OUT - Sign up NOW!

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 Personal Training Sessions:
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: 5:15pm-6:15pm
January 8 - 15
SMALL GROUP PERSONAL TRAINING WITH CHASSI

Saturdays: 9:30am-10:30am
January 13 - 17
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
Bodyweight HIIT Workout 
from Spencer

This circuit is quick and can be done anywhere, as it only uses your bodyweight. Complete this as a circuit, doing 20 seconds of work and ten seconds of rest. Rest one minute and repeat anywhere from one to three rounds.

20 seconds Jump Rope
10 seconds rest
20 seconds Burpees
10 seconds rest
20 seconds Drop Squats
10 seconds rest
20 seconds Mountain Climbers
10 seconds rest
20 seconds Push-Ups
10 seconds rest
20 seconds Plank hold
1 minute rest


Spencer Trautmann
BHC Trainer

Club Improvements

New Gym Mats

Last year we purchased new black mats for Studio Y, and experimented with putting them in the main gym area as well. Though these seem to work well for the Studio Y classes, we have come to realize that they are not "hearty" enough for use in the main gym. Members have mentioned that are a bit slippery when doing certain exercises, and we've noticed that people have been using the heartier red mats normally found in Studio X. These same red mats have stood up to a lot of use, but are difficult to clean and can look dirty.

With all that said, we have found a new "hearty" black mat we will use to replace ALL the mats in Studio X and on the gym floor. These new mats should be arriving sometime in January.

New Yoga Mats

We will also be replacing all the yoga mats in both studios with brand new yoga mats.

These new yoga mats will also be arriving sometime in January.
Success Story:
Jim Thomson

How long have you been a member at Ballard Health Club?
I joined BHC in July 2013.

What is your favorite piece of equipment or exercise to do in the gym?
My favorite piece of equipment is the cable chest press machine. I use it for 3 exercises; seated chest press, standing internal shoulder rotations & standing external shoulder rotations.

Why do you work out?
I work out mostly because it makes me feel better and more energetic.  For me that involves at least four aspects: 1) I sleep better. 2) It helps minimize weight gain, but I am not completely successful with that.  3) I have a form of arthritis, which causes inflammation and fusion of my spine and sacroiliac joints accompanied with pain and stiffness of many other joints.  The exercise and stretching reduce the pain & stiffness and hopefully minimize future fusion of my spine.

What do you do to work out?
Due to a bad ski accident 20 years ago, I have a "chowdered" knee.  Although it is painful to walk with this damaged knee I find it helpful to keep using it.  In addition to the aforementioned benefits, I find the members friendly and enjoy their company and conversations with them.

What in the gym has worked for you in attaining your goals?
Generally I do a few stretches followed by about 25 minutes either on a stationary bike or a treadmill.  I follow the aerobic workout with about 40 minutes of weight machines and some barbells.  A couple of days a week I try to do some exercises to improve my balance.  Most days I do exercises suggested by my physical therapist to minimize the effects of my back fusion and to strengthen the muscles around my bad knee.

Why do you choose to work out at BHC? (instead of another gym)
The most important thing for me is consistency in attendance.  I try to come five days a week.  Some weeks an appointment interferes one day and I only make 4 times.  I take the weekends off; there isn't a good reason for that. Recently I have been working with Allison one day a week and that has been helpful. She has pushed me harder than I push myself and she has added great variety to my workouts.

Anything else you'd like to add?
BHC is friendlier and better managed then other gyms that I have been to. I like going to a gym with familiar faces behind the desk every day. I appreciate that the owner is there  and is receptive to suggestions. BHC is consistently cleaner than other gyms.

(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': 
10 Principles of Intuitive Eating    

January, as most of us know, is the month of resolutions. It's a time when many of us amp up our workout routines, or begin following the newest diet trend. This year, instead of looking outward for recommendations on how to get in shape, try reaching inwards to discover how to eat - and move - intuitively.

Learning to eat intuitively played a large role in my own weight loss journey, and I thank this style of eating for my ability to both keep the weight off while maintaining a healthy relationship with food. Below is a summary of the 10 Principles of Intuitive Eating , as written by Evelyn Tribole and Elyse Resch .

1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant.

3. Make Peace with Food Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally "give-in" to your forbidden food, eating will be experienced with such intensity, it usually results in overeating resulting in guilt.

4. Challenge the Food Police The Food Police monitor the unreasonable rules that dieting has created. Stop listening to the thoughts in your head that declare that your worthiness is based on your food choices. Put a stop to the belief that that you're "good" for eating minimal calories, or "bad" because you ate a piece of cake.

5. Respect Your Fullness Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".

7. Honor Your Feelings Without Using Food Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem.

8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise-Feel the Difference Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out - such as having more energy - it can make the difference between rolling out of bed and making it into the gym before work or hitting the snooze alarm.

10. Honor Your Health Make food choices that honor your taste buds while making you feel energized. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters. Progress - not perfection - is what counts.

Roxy Turner
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
- 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
January: Barre on Sundays
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 mon th of January, Barre with Susan on Sundays at 4:00pm will be open to all.

In barre class, a fusion of ballet-inspired movement with low-weight resistance training and body weight exercise make for an intense, yet low-impact toning workout. Movement is done on the mat and at the barre. No dance experience necessary.

Barre classes use interval style training to increase muscle strength and density, burn fat and create a leaner, stronger physique. It takes students from bursts of high level, intense activity into periods of relaxing, deep stretches, to imitate interval training and offer similar benefits.

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


Get Excited for the New Year from Karen

It's the New Year so get EXCITED - we are!

We're excited that you are making goals for yourself. We're excited for all the new possibilities that lie ahead. Let this year be your year. The year you find that comfortable fit for your workout schedule. The year you find that work/life balance.  And the year you commit to laying down some goals and work your patutty off to achieve them. Why not start now?  

Let's start by trying something new like Zumba or High Fitness. And then we'll keep moving forward and take some of our favorite classes, like Ab Lab and Glute Lab, or Cardio Mix. I think we should even dare ourselves to get out of our comfort zones and make new friends; we can start with eye contact and a smile. And I'll go ahead with the double dare - say HELLO. Ballard Health Club is a wonderful mix of diverse human beings that have a common goal - health and happiness. We're happier when we connect with others, and we're healthier when we contribute to the happiness of others.

We have so many great classes, so grab a schedule when you check in or look it up online and make that plan. The one that asks you to step into the new year, try something new, be kind, make new friends, and be healthy. I hope to see you in class! Happy New Year!


Karen Gamble
BHC Class Director 
From the Owner

With his being the January Newsletter, it's time to look ahead and make plans for what to accomplish in this new year. 

Looking forward to a new year is a time to establish a new beginning and re-evaluate your fitness journey and the time you spend trying to be healthy. After all, t he whole intent of using a health club is to improve and/or maintain your fitness. Is your routine working as well as possible for you? Or would now be a good time to shake it up a bit?

With that said, here are some ideas on how to perhaps re-shape your fitness goals that you are  working towards this coming year:
  • Schedule a Fitness Training session with a personal trainer. These sessions are INCLUDED in your membership, and you will have up to an hour with a personal trainer to focus on establishing the best routine that fits your specific goals.
     
  • Think you may need some direction regarding how to fine tune your diet to help you reach your fitness goals? Your BHC membership also INCLUDES quarterly Nutrition Coaching session with one of our staff nutrition coaches.
     
  • Consider adding a class to your routine. We have about 75 classes a week at BHC and they are quite varied; from Yoga, to BodyPump, and everything in between. Ask a trainer at the front desk to match you up with a class that may interest you. PLUS memberships include unlimited classes, and people with basic GYM only memberships may attend a single class for just $5.
     
  • Our Small Group Training program is gaining popularity. For only $15 a session, you get the personal attention that comes with one-on-one a training in a group no larger than 5.
  • For those really want to make the most of every minute you are at the club in order to get results faster, take advantage of the Personal Training Intro package. At $69 for three ½-hour sessions, you are saving up to $17 per session (regular price for a single ½ hour session is $40). Working out with a personal trainer by your side ensures that you are pushing yourself just the right amount to see results, and doing so safely and efficiently. Having a  trainer will help motivate, challenge and keep you your on track with your goals.
We want you to make the most of the time you spend at BHC. This is why we have established these services for our members. I recommend you use them to your benefit and make the most of the coming year.

Sincerely,

Pat Gilbrough 
Owner and General Manager
pat@ballardhealthclub.com

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