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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)
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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
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Class Changes starting June 1st:
Mondays @ 5:15-6:15pm
with Derek
replaces Beast Mode
Wednesdays 5:15-5:45pm (Ab Lab) / 5:45-6:15pm (Butt & Gut)
with Roxy
replaces Beast Mode
Ab Lab and Butt & Gut
Fridays 5:15-5:45pm (Ab Lab) / 5:45-6:15pm (Butt & Gut)
with Chris
replaces Karen
Flow Yoga
Thursdays @ 6:30-7:45pm New Instructor: Nicole
BodyPump
Sundays @ 9:30-10:30am Time change from 9:00am
The following classes will take a break for Summer, starting June 1st:
Barre
Sundays @ 11:15am
with Jana
Sundays @ 11:30am
with Jennifer
Tuesdays and Thursdays @ 6:30am
with Jessica
Tuesdays and Thursdays @ 1:30pm
with Ida
Wednesdays @ 7:30pm
with Tina
Fridays @ 5:30pm
with Jessica
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Introducing:
Small Group Training with Allison
Are you...
...new to the gym, and not sure where to start?
...interested in personal training, but want a lower cost way to get going?
...bored by your current routine, and looking for a new way to challenge yourself?
...looking for some extra motivation and camaraderie to keep yourself accountable?
No matter your current fitness level, the best and most affordable way to reach the next level in your workouts is to join Allison's small group training course where she will push you and your new teammates in new and exciting ways.
Small group training is personalized training in a team environment. It's 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 definitely encourage you to push yourself to your limits and ensure that you get the max out of every workout.
This 6 week course runs from June 12 - July 20, meeting every Monday and Thursday from 9-10am. Enrollment is limited to 5 people. The cost would be $180, or $15 per session. Just 2 spots left!
Sign up at the Front Desk or online at the BHC Portal under EVENTS / WORKSHOPS.
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Personal Training Starter Package
Have you ever wanted to work with a personal trainer on a regular basis, but felt unsure if it would be worth the cost? If you have any of the following goals, then personal training can help you reach them faster:
- Losing Weight
- Building Strength
- Increasing Mobility
- Learning Proper Exercise Form
- Corrective Exercise for Injuries
- Increasing Motivation & Accountability
- Preventing Boredom or Busting Plateaus
- ...and more!
To help make personal training more 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 purchased once by each member, and all sessions must be used within one month of purchase date.
Ask at the Front Desk for more information or to sign up for this amazing offer!
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July 1st - 4th Holiday Weekend Class Schedule
With so many people away for the long holiday weekend, we are reducing the number of classes offered during this particular time. Below are the only classes being held during this weekend:
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Saturday
July 1st
8:15am
BodyPump with Allison
9:30am
Zumba with Tricia
10:00am
Flow Yoga with Rose
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Sunday
July 2nd
9:30am
BodyPump with Kuanny
10:00am
Flow Yoga with Elliot
5:30pm
Yoga Wind Down with Tracy
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Monday
July 3rd
11:00am
Flow Yoga with Karen
12:15pm
Cardio Mix with Allison
1:30pm
Silver Sneakers with Calen
6:15pm
Flow Yoga with Karen
6:15pm
Zumba with Taylor
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Tuesday
July 4th
NO CLASSES
FRONT DESK IS CLOSED ALL DAY
Access to club with RFID Key Fob only
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Workshop
Handstand Training
with Lisa Elliott
Saturday, June 3 12:30-2:30pm
Handstands are a fantastic practice for improving core strength, shoulder range of motion, balanced musculature and for tuning up the connection between your core and your limbs. This two-hour workshop, with aerial acrobatics coach Lisa Elliott, will give you tools and smart/safe progressions for adding handstands to your body weight training repertoire.
Enrollment is limited to 16 students to allow Lisa to carefully assess each person's strengths and weaknesses and provide individualized feedback in order for you to optimize your progress in this demanding skill. You'll be amazed at the positive impact handstands can have on all your athletic pursuits and even on your state of mind. There's nothing like intense balance work for calming your busy brain and getting you in the present moment!
Prerequisites: A fairly health spine (including neck) and some experience with inverting. You don't need to be good at it, but learning to trust your weight on your hands is our starting place for this workshop.
Cost of workshop is $20.00
Sign up at the Front Desk or online at the BHC Portal under EVENTS / WORKSHOPS.
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Workshop
Ask the Doc
with Kinetic Sports Rehab
Saturday, June 17 2:00pm-5:00pm
We are so excited to announce that we have partnered with Kinetic Sports Rehab to host a 'Ask the Doc' event on June 17th from 2PM - 5PM in order to bring more value to your health and fitness goals. Are you dealing with any aches, pains, sprains or strains that are slowing your ability to take your fitness to the next level? Well, this event is for you!
Come meet Dr. Krysann Rodriquez from Kinetic Sports Rehab. They will be here to answer any questions you have on overcoming an injury or movement plateau. They will also be doing movement screening to help identify if there are any dysfunctions in your movement-patterns that could be contributing to your issue. Oh, and did we mention that it's absolutely free?! Kick off 2017 right by reserving your spot to talk to Dr. Joe and Dr. Krysann. This is your year to take care of your health, and Ballard Health Club and Kinetic have your back!
Not familiar with Kinetic Sports Rehab? They are a sports chiropractic office that specializes in soft tissue injuries like sprains, strains, and many other physical injuries. They have an incredible team of highly-skilled doctors and rehab specialists that help people get out of pain and stay out of pain. This past year, Kinetic had three doctors awarded Seattle Met Top Doc 2016 and was listed as Seattle Business Magazine's #7 Best Small Company to Work For! They were founded in late 2010, and since then have helped nearly four-thousand people in the Seattle area live a life free of limitations. Come meet their docs and let them help you change your story.
Cost: FREE!
Sign up at the Front Desk or online at the
BHC Portal under EVENTS / WORKSHOPS.
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Workshop
Personal Safety and Self Defense Training
with Joanne Factor
Saturday, June 24 11:30am-2:30pm
Discover your personal safety essentials. In a single session you'll learn about real risks, assailant tricks, crucial targets, and how to create an impact and releases from the most common grabs. You will learn about recognizing and dealing with manipulations and ploys used by people who mean harm, be they strangers or people you know. The class size in limited to 15 people to ensure individual attention is given to each person. Non-members are welcome to attend.
Joanne Factor is the owner and an instructor at Strategic Living, LLC and has been helping people discover their inner super heroes since 1994. She is a nationally certified self-defense instructor through the National Women's Martial Arts Federation, American Women's Self-Defense Association and Mona Lisa's Sword Self-Defense Instructors' Training.
Cost of workshop: $40.00
Sign up at the Front Desk or online at the
BHC Portal under EVENTS / WORKSHOPS.
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Workshop
Bhakti Yoga Practice with Live Music, Kirtan and Sound Bath
with MJ Daniels and Rob and Melissa Lundsgaard
Saturday, June 24 1:00-3:00pm
Join beloved Bhakti teachers MJ Daniels and husband and wife team Rob and Melissa Lundsgaard for a unique, heart-centered yoga practice combining asana, live music, kirtan (call and response singing), and a Sound Bath. MJ and Melissa with co-teach a creative and playful asana practice while Rob serenades you with live music. Along the way, Rob will invite you to lift your voices and sing along with him, and MJ will provide the magic sound and vibration of her singing bowls, bells and chimes. Finally, an epic collaborative savasana between MJ, Melissa and Rob will help soften your heart, relax your body and still your mind. Guaranteed to be a heart-opening experience, let's welcome in the beauty of summer by weaving sound, song and movement together in community.
Cost of workshop is $35.00
Sign up at the Front Desk or online at the BHC Portal under EVENTS / WORKSHOPS.
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New on Staff:
Jake Burkey
Jake grew up playing competitive sports including baseball, basketball, soccer, track & field, and football. As a standout football and track athlete in high school, Jake chose to peruse college football at the two-year level in Arizona. When the football career was over he moved back home to Seattle to pursue a career in fitness.
Jake aspires to help people from all walks of life achieve a higher state of well-being through the benefits of physical fitness and exercise. Through his experience training as a college athlete, Jake has learned that it takes a combination of effort and proper training techniques along with appropriate program design to reach one's fitness goals. Using what he has learned to succeed athletically, Jake is looking forward to helping people achieve their fitness goals by setting them up for success using these principals.
Along with pursuing a degree in Exercise Science, Jake is in process of studying for NASM Personal Trainer Certification.
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Body Fat Testing Truck at BHC
The body composition testing truck will again make an appearance at Ballard Health Club on Sunday, June 25th.
You have a choice of two tests, hydrostatic body composition and/or bone mineral density test. Each test is $49, or get both for $88.
If you've been 'tanked' before, remember that re-tests are only $35. Don't forget to bring a swimsuit and towel. Sign up for a time and/or get more information at the Front Desk.
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FREE Class Pass June:
Ab Lab and Butt & Gut
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 entire month of June, the following
30 minutes classes will be open to all:
Ab Lab @ 5:15 - 5:45pm
Butt & Gut @ 5:45 - 6:15pm
Wednesdays with Roxy
Fridays with Chris
Ab Lab focuses
on conditioning the abdominal and back regions, and will tap into core muscles you didn't know you had with floor based mat work.
Butt & Gut is a fun half-hour class to work your abs, legs and glutes. Your heart rate will increase as you work to strengthen the lower portion of your body. This class is open to all levels.
If you've ever wanted to try Ab Lab and/or Butt & Gut - or know someone who would - now is your chance! Please note that non-members must bring their photo ID with them.
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Don't Stop Working Out!
Are you getting discouraged by not achieving your weight loss goal? I know that struggling
to drop that extra 10 pounds is extremely frustrating, but whatever you do, don't quit your workout program. While quitting is always the easiest route, it isn't worth the price your health will pay in the future.
There is a reason why every doctor recommends exercise; there are hundreds of health benefits besides weight loss. Just think of all the other benefits you probably overlook: gaining strength, self-confidence, reduced anxiety and stress, and better immunity and detoxification, to name just a few.
So what happens if you do decide to call it quits? To start with, your muscle mass, capillary size, and bone density all start to decrease. Not to mention reduced flexibility, in addition to reduced overall blood flow and energy production decrease. While your body will hang onto strength gains longer than aerobic gains, quitting on your body will lead to loss of lean muscle mass.
Why? As muscle fibers realize the don't need to store energy, they will store less glycogen, which leads to something call atrophy (or the shrinking of muscle fibers). When muscle fibers shrink, they need more stimuli to contract, meaning you will tire out more quickly, even when doing less.
One of the excuses I hear most often from members is feeling like their job is keeping them too busy to keep coming to the gym on a regular basis. If that's your excuse, watch out! Stopping your workout program will impact your brain too. Exercise helps pump oxygen to the brain, one reason people report feeling sharp after a workout. Working out may make you MORE efficient at work - allowing you to work LESS! Both aerobic and strength training boost the neurotransmitter brain-derived neurotrophic factor (BDNF), which helps promote the growth of new brain cells and enhances connection between existing ones. Some research even links low levels of BDNF to depression.
Whatever you do -
don't stop working out
, there could be some serious side effects! If you are bored or feeling discouraged, sign up for a training session, and let the BHC trainers help you get back on track for healthy body and mind!
Matt Anderson
BHC Personal Trainer
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Member Spotlight:
Donna Dziak
How long have you been a member at Ballard Health Club?
I believe I joined in 2000. I had been going to a gym for years on the top of Queen Anne (I've lived in Seattle since 1985), but after moving to Ballard in 1995, I wanted to get a gym closer to where I lived. I also wanted to re-start my yoga practice and I had heard that after BHC opened, that it offered good yoga classes.
What is your favorite piece of equipment or exercise to do in the gym?
For years I would do cardio class like step and free weights but since joining BHC, I focus on the MWF Cardio Mix class and yoga-these being my favorite. Before yoga, I often will use the elliptical machine and use the free weights for arm workouts (bi and tri), bench press bars (not on the cable) and then do a mix of core and abs (plank, crunches, e.g.).
Why do you work out?
I've been an active person my whole life: softball, tennis, racquetball, running, cycling and now, mostly gym work outs, so I can't imagine not being active. My husband and I love to hike too, so in order to keep doing that, I need to get stay fit as we don't generally hike thru the winter months. I have always found exercise the most effective way to burn off my nervous energy and deal with anxiety and stress.
What do you do to work out?
Not sure exactly what you mean here, but I make sure to make time for working out. As I've gotten older, some activities are just too hard on my joints, so I don't run anymore and I've struggled to find tennis partners, so getting to the gym when I'm not out hiking, is important to me as it's become my main exercise outlet. It's become so clear to me why it's so important to stay strong and have good flexibility as we age so knowing that in a very personal way really motivates me to make time to work out and include it as a regular thing like brushing my teeth.
What in the gym has worked for you in attaining your goals?
I've found some good pointers thru the newsletter. I did set up a nutrition meeting and that helped me re-evaluate my diet and bring better balance to it. The excellent trainers here have been helpful too in showing good form and keeping my workouts interesting and not boring. I'm a bit lazy but competitive, so for example, in the cardio mix class when there's a set number of reps to complete, it forces me to work beyond my laziness. I also have gained confidence too. For example, I didn't think I could do the taller box jumps and just getting past that mental block and proving to myself I could do them, was super positive for me. Might sound odd to some who do those jumps with ease, but it was not a natural athletic thing for me to do. Definitely the cross fit type classes and even the few cardio/barre classes I've done, have stretched my athleticism in ways I never would have been able to do on my own.
Why do you choose to work out at BHC? (instead of another gym)
The vibe just works for me. Low key, but not slack. There's really dedicated gym goers, from the younger set training for obstacle course competition to the Silver Sneaker set, I'm always impressed by the shared interest all have for staying fit and healthy. I've definitely stolen some techniques and been motivated by other members. And of course the quality of the staff and the classes. Especially now with the Studio X and Y there are so many classes to choose from so when my schedule doesn't allow for my preferred classes, I can usually find another class to go to. And I want to give shout out to Pat for the recent upgrades to the women's locker room- so nice! And I just love having the two studios. The yoga studio is a really great space.
Anything else you'd like to add?
I'm just so grateful that the club has continued to thrive. It really is a unique place and in an ever changing Ballard and city, it's nice to have something continue to evolve yet not lose it's mojo. Thanks to all BHC staff and owners!
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Friendly Fridays
Every Friday after
NOON
is FRIENDLY FRIDAY!
Bring a friend to workout and/or attend a class with you at Ballard Health Club on Fridays!
Each guest must be accompanied by a member and have a photo ID.
Check in must be before 8pm, and we will waive the drop-in fee!
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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 printable BHC Parking Map at
www.ballardhealthclub.com/parking
Please be considerate of your fellow BHC members and do not use a parking spot unless you are at the club. Violators may be ticketed, towed and/or lose parking privileges at BHC parking areas.
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I
ncreasing Energy Levels Series:
Prepare For a Good Night's Sleep
Most people think that optimizing your sleep is just a matter of setting aside 7-8 hours to be in bed. However, good sleep is less about the number of hours you sleep and more about making those hours extraordinarily restful and rejuvenating. This is called sleep efficiency. Learning how to optimize your sleep is a huge topic, so this article will focus on presenting a couple tips on how to prepare yourself for a better night's rest.
First and foremost, it is important that you create a night-time wind-down ritual starting about an hour prior to sleep in order to begin transitioning your body into sleep mode. Personally, I set an alarm on my phone which goes off one hour before my ideal bedtime. This is my reminder to wrap up whatever task I'm currently working on, and start settling down for bed. For me, this includes washing my face, brushing my teeth, packing my lunch and setting out my clothes for the next day so I know that I will be able to wake up stress free. Having too much psychological stress can throw off your circadian rhythm by triggering the release of stress hormones - like CRH and cortisol - which can disrupt your sleep or keep you awake at night. This is why it is important to add something that relieves stress into your nighttime routine like meditation, practicing mindfulness or gratitude, prayer, taking a bath, self-massage, laughter, sex, gentle yoga, light reading, or soothing music, etc.
In a normal night's sleep, a person's melatonin levels stay elevated for about 12 hours (usually between 9pm and 9am). Then, as the sun rises and the day begins, the pineal gland reduces the production of melatonin and we begin to feel more wakeful. Since many of us continue to use artificial lighting well past 9pm, our body may not be receiving the signal (darkness) to produce enough melatonin to make us sleepy. Therefore, when trying to reset your sleep schedule, it can also be helpful to take a melatonin supplement about 20-30 minutes before you plan on being in bed. Melatonin has been shown to help people fall asleep faster, stay asleep longer, experience less restlessness, and prevent daytime fatigue. Keep in mind that only a very small dose is required - typically 0.25 mg or 0.5 mg to start with, and you can adjust it up from there.
Stay tuned for next month, when we discuss how to set up your sleeping environment for better sleep!
Roxy Turner
BHC Personal Trainer
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Class Consistency from Karen
We're offering a self-defense workshop at BHC this month - June 24 at 11:30am. I think this type of class offers important life skills. Being prepared can make the difference between an uncomfortable encounter and an outright act of violence. Knowing what to do helps, which I found out for myself in 2008 I was attacked. I didn't see it coming, but when it happened I fought like hell and was extremely lucky to survive, in part because I had taken a few self-defense workshops in the 90's after Mia Zapata went missing in Seattle. I remember the shock then; a strong independent woman taken in her own neighborhood. The shock was similar to what I felt after last month's attack at Golden Gardens. This time, beyond the shock, I think we all felt a surge of empowerment by Kelly Herron's epic battle that led to the arrest of the perpetrator. If that's not enough motivation to sign up for this self-defense workshop, then here are a few more reasons.
Be a role model
: How you take care of yourself and what you consider important is modeled to your children.
Empower yourself
: Learn to use the strengths of both your brain and body to move freely in the world.
Crime happens everywhere
: These are timeless skills that you can take with you to both the grocery store, and anywhere else you may travel in the world.
Show up for yourself and the ones you love: Your life and physical safety are important not just to you, but to those that love you.
Karen Gamble
BHC Class Director
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From the Owner
At BHC, we offer both Fitness Training and Personal Training. 'Fitness Training' is included in each membership on a monthly basis, and is an educational meeting with one of our certified personal trainers where they create a personalized exercise program and show the member how to correctly do each movement. This "do it yourself" type of workout planing has been in place since the club opened over 19 years ago.
In 2014, we also started offering 'Personal Training'. This type of session is what most people envision when they think about working out with a trainer at a traditional gym or health club. Trainers are there for the entirety of the workout, providing feedback on your form and effort levels, in addition to variety, motivation and accountability. Personal training is not included in memberships, and may be done as frequently as desired. If interested, you can view the rates on our
website.
A few months ago, I decided to try out a few Personal Training sessions at the club to help me solve a problem I had when working out. I have impingements in both of my shoulders, and it seemed everything I tried when weight lifting would trigger a fair amount of pain. I have seen physical therapists in the past and had some exercises that should help me - but they had not solved my pain issue.
During my personal training sessions, I was given routines that would build specific muscle areas in my back and shoulders to help improve my posture which greatly decreased the impact of my impingement condition. The first thing I noticed is I could now workout pain free, and I felt my body improving with each workout.
I love to play golf but it always required too much ibuprofen and recovery time to deal with the pain. Now, with a few months on my new routine, I find myself able to play much more golf and with little to no recovery time.
The point to this story is that personal training can really improve the efforts you spend on exercise, and make those workouts far more beneficial. I believe the value I received was from being repeatedly "coached" by the personal trainer until I had the muscle memory and knowledge to repeat my workout in the correct way on my own.
For me, these personal training sessions with BHC trainers allowed me to work out more effectively by finding a solution to my specific issues. This is just one of the many examples of the benefits of regularly working with a personal trainer.
Bolstered by the success I had with personal training, I worked with our staff to come up with an idea to help introduce more of our members to this great service. Included in this newsletter, we describe a new "Personal Training Starter Package" that contains three personal training sessions for only $69. If you are interested in making the most out of the time you spend at BHC, ask the front desk about signing up for this new starter package today!
Sincerely,
Pat Gilbrough
Owner and General Manager
[email protected]
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