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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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OCTOBER CLASS CHANGES
Studio X
Fast, Lean, Fit
Tuesdays and Thursdays 5:15-6:15pm
Class Change from MAX-Fit
Silver Plus
Tuesdays and Thursdays 9:30-10:30am
Moves indoor after being in the park over the summer
Total Fitness
Fridays 5:15-6:15pm and Sundays 11:30-12:30pm
Replaces Butt & Gut/Ab Lab on Friday and new class on Sunday (Chris)
Rise and Shine Bootcamp
Fridays 6:30-7:30am
Instructor Change: Ivonne
Hip Hop Pop
Fridays 6:15-7:15pm and Sundays 5:00-6:00pm
Class Change from Zumba
Studio Y
Vinyasa Flow
Tuesdays and Thursdays 5:30-6:45pm
New Class with Shuja
Vinyasa Flow
Wednesdays 9:30-10:30am
New Class with Shuja
Flow Yoga with Nicole
Thursdays 7:00-8:15pm
Time Change
Power Vinyasa Yoga
Saturdays 8:30-9:30am
New Instructor: Nicole
Kundalini Yoga
Sundays 11:30-12:45pm
New Class with Lea
Class Cancellations
Barre with Lisa
Tuesdays and Thursdays 5:15-6:15pm
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New Small Groups Starting in November
No matter your current fitness ability, the best and most affordable way to reach the next level in your workouts is to join a small group training where your group's personal trainer will push you and your teammates in new and exciting ways.
Small group 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.
BHC is offering three new small groups starting in November.
Each small group will meet twice per week for 6 weeks. The cost is $180, or $15 per session. Enrollment is limited to 5 people per small group. Small groups are available to both members and non-members - so bring your friends!
Small Group Training classes coming up:
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Mondays and Thursdays: 9:00-10:00am
October 23 - December 7 (no classes Thanksgiving week of November 20)
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SMALL GROUP WITH LARA
Mondays and Thursdays: 5:15-6:15pm
November 6 - December 14 (no classes Thanksgiving week of November 20)
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Wednesdays and Fridays: 8:00-9:00am
November 8 - December 22 (no classes Thanksgiving week of November 20)
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Autumn Yoga Retreat at Suncadia
with Heather Rudin and Tracy Hodgeman
Friday November 3rd through Sunday the 5th, 2017
Ballard Health Club presents our annual Autumn Yoga Retreat at Suncadia with hosts Heather and Tracy.
Fall is the perfect time to recharge our batteries for the coming holiday season. Join us in the beautiful Cascade mountains as we unplug from the many distractions, obligations and stresses that modern urban life presents, and plug IN to what truly nourishes and restores us.
Among the fragrant pine trees and clear mountain air, we'll kick up our heels and practice the science of down-regulating our nervous systems. We can experience how the age old yoga practices of mindful breathing, skillful movement, and periods of deep stillness all help to improve immune system and brain function, invite ease into the body and leave us with an all-over elevated sense of well being.
Simple wholesome food, nourishing yoga, relaxing hot tub time, laughter infused company, walks in nature and quiet reflection all contribute to the rejuvenating ambiance at the Grand Fir Lodge. We may even get to hear the bugle call of the elk as they pass by!
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Tracy and Heather have been teaching retreats together for over 13 years, and love to share their considerable combined knowledge of yoga therapy.
On this retreat we offer practices for neck and shoulder relief, as well as core strengthening and lower back support. We will delve into calming techniques that shift us out of stress mode and into ease, support our immune system and clear our minds. We will also laugh -a lot- which is also scientifically proven to be very good for your health (and your core strength).
Only 5 spots left!
Click here for availability, prices and booking online:
www.grandfirlodge.com/retreats/171103-bhc
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Class Sign-In Goes Digital
We are happy to announce that starting October 1, Ballard Health Club will be switching over to a digital check-in system for classes. Good bye clipboards! We will now be using the MindBody Class Check In App, which will be run on an iPad.
Check-in iPads will be placed in the lobby where the class clipboards are currently located. This is where member should sign in to class
before
heading into the studio. Each studio will also have an iPad for the instructor to verify that everyone has signed in. It is important that you sign in for each class, as instructors have been told not to start class until they have the correct number of names on their sign in page.
Typically classes will appear 1-hour prior to the scheduled start time. Once you select a class, you will be taken to a screen that allows you to check-in by typing in your name, member number, or phone number.
Additional instructions will be posted on each iPad, and the front desk staff will be available able to assist members through this transition.
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Ecard Upgrade
BHC recently switched domain users to a more reliable source. Because of this, you will need to reset your eCard (mobile BHC membership card) if you use your phone to scan in at the club.
To do this, simply pull up the current bookmark you use (or visit ballardhealthclub.com/ecard to set up). You will be directed to follow a link - put in your member number and the last 4 digits of your phone number. Then re-save your bookmark for future use.
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Breezeway Thefts
As Ballard grows, so does the potential for devious behaviors, especially theft.
To protect our members against theft, Ballard Health Club has installed numerous cameras in and around the gym and also set in place strict guidelines for anyone coming into the gym.
Unfortunately, despite our best efforts, we experienced thefts in our breezeway in September including bike helmets and accessories. Thankfully, we do have cameras that recorded the criminal behavior and we have provided that to the police.
Please remember that we are in the city and theft can happen. Make sure you lock your bike up in our breezeway and bring any attachable items inside with you to lock up.
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Photographer Wanted!
BHC is looking for a professional photographer to take photos around the gym for social media and online use. If you're a BHC member and a photographer, we want to hear from you!
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Pyramid Workout from Chassi
50 Jumping Jacks
40 Bicycle Crunches
30 Squat Jumps
20 Lunges
10 Push-ups
20 Lunges
30 Squat Jumps
40 Bicycle Crunches
50 Jumping Jacks
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Self Defense Workshop
Saturday, November 11th 12:30am-3:30pm
*To celebrate Veteran's Day, those who have served our country in the armed forces will receive a 15% discount on this event.
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.
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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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Get Tanked! Body Fat Testing Truck
The body composition testing truck will again make an appearance at Ballard Health Club on Sunday, October 22.
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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Success Story:
Margretta Grace
How long have you been a member at Ballard Health Club?
My husband and I have been members for about 12 years; I'm not sure of our exact sign up date. I think it was shortly after the gym opened.
What is your favorite piece of equipment or exercise to do in the gym?
I really enjoy the TRX straps and body weight exercises that challenge me to stabilize my own body rather than relying on the machines to do it.
Why do you work out?
I work out for a few core reasons. 1) Physical exercise gives me an outlet for my mental stress. 2) I've fought weight issues for more than 20 years; exercise helps keep me stay on top of that 3) I am committed to aging well; for me that means good body awareness, maintaining bone density through weight lifting, cardio for good balance and knowledge of and the ability to push my body's limits.
What do you do to work out?
I'm in the gym three times a week. My current workout routine is 35 minutes of cardio on the elliptical, then 35 minutes of weight related exercises followed by "play time". The weight exercises include kettle bell deadlifts, ½ Turkish
get ups, downward dog pushups, resistance band arm pull aparts
, chataranga pushups and hollow back holds. Play time for me is inversion work: headstands and handstands. I've also been committed to a minimum of 10,000 steps per day, which I try to cover before I come in for my workout so all the cardio feels like bonus. The final piece for me is yoga; it takes me away from all the little things that worry while I focus on the poses and breathing. I'm not good at it, but I love it.
What in the gym has worked for you in attaining your goals?
Having a variety of exercise options available has helped me change things up when I needed to and try new things. Access to trainers has been a huge help all along the way; I never feel stupid asking for help.
Why do you choose to work out at BHC? (instead of another gym)
We've chosen to stay with BHC through the years because we feel that the quality of the equipment, the knowledge-ability and friendliness of the staff & accessibility have made it by far the best value for money in Ballard. Last year, we had to move and although we no longer live locally, we still maintain our membership. The years of relationship are important to us. We've seen staff come and go...and come back; we've been here through the change in ownership. BHC has always felt like the right place to be. Other gyms were too cookie cutter, too high pressure sales, too restrictive or too sterile. BHC was the right mix of everything for us.
Anything else you'd like to add?
I first started training sessions with Roxy in early-February. On my pre-session questionnaire, I mentioned that I had set a goal to do handstands again by my birthday in the summer and wanted to design a workout that would work me toward that goal. When we met for the first session, Roxy was enthusiastic and helped me re-work my plan month-by-month, so that I was able to attain that goal. I loved that she had a plan for getting used to inversion work, making sure that I had the upper body and core strength to support what I was trying to achieve. At the end of the first session, voile, she produced a flyer for the handstand workshop that the gym was hosting in June. It was perfect. I attended both the Functional Mobility and Handstand workshops this spring; I love that BHC has these special classes and I highly recommend them.
(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!)
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Are All Barbell's the Same?
As a novice powerlifter about a year ago, I was fairly new to using barbells, and that was pretty daunting when I started lifting heavy weights. I didn't know which bar I was supposed to be using, or why it would even matter. So I did some research on the barbells that Ballard Health Club owns, since we are always adding to and improving our collection. I have put together this brief guide to our barbells so anyone who's been wondering where to start, or just wants to know more about strength sports, can go out on the floor feeling more confident in their barbell choices.
Olympic Bar
Olympic bars are used for (you guessed it) Olympic weightlifting, but they are also one of the standard barbells used in most commercial gyms, with a 28.5 mm diameter, weight of 20kg (about 45 lbs), standard knurling (the pattern of groves on the bar used for gripping), and rotating sleeves. BHC has two Olympic bars.
Ohio Power Bar
The power bar is my particular favorite, as it's the barbell style used in powerlifting competitions. At 29 mm in diameter, it is slightly thicker than the Oly bars, and has an aggressive knurl, making it easier to grip than the Oly bar, because powerlifting doesn't require the explosive changes of positioning that characterize Olympic lifts.
Ohio Deadlift Bar
New to the club, the Ohio Deadlift Bar is slightly longer than the other barbells, and is also thinner at a 27 mm diameter. It has intense knurling for grip, and is flexible in contrast to the stiff power and olympic bars. We have one Deadlift Bar at BHC.
Please note: this bar should be used for deadlifting ONLY, as racking the bar will wear down the knurling.
York Strength Bar
Ever noticed the strangely thick barbells on the floor, the ones that make it difficult to get a good grip? These are old school York Strength bars, and they're by far the thickest bars we have at BHC, coming in at a whopping 30-32 mm in diameter. There are three of these York bars out on the floor.
Training Bar
This barbell is shorter in length than the Olympic or Power bars, and weighs only 15 lbs. These barbells are used for training up to the standard barbell weight, and BHC owns two of them.
So there you go. Now that you have a rudimentary understanding of the barbells and what they can be used for, get out on the floor and have some fun trying them out! If you're new to using barbells, or would like a form check, feel free to book a complementary fitness training with myself.
Stay tuned next month for some explanations on the funnier shaped bars you see on the floor!
Lara Roche-Sudar
BHC Trainer
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Elevator Modernization Plan
Our building owner has been working on a plan to modernize our aging elevator to prevent the frequent breakdowns and repairs. The official start date for this renovation is set for October 2. With the realization that our elevator is greatly needed, the building owner has agreed to pay the elevator replacement company overtime to get the project done as quickly as possible. The current estimated construction time is 6 weeks, and we are optimistic that elevator access to BHC will be restored in mid-November.
As with any project of this magnitude, there may be
unforeseen events that lead to an extended project completion date. If any changes are made to the projected October 2nd - Mid-November closure dates, we will let you know as soon as possible.
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Nutritional 'Did You Know'
A Case FOR Carbs
Carbohydrates (carbs) are a macronutrient which provide fuel for the central nervous system and energy for working muscles. They prevent protein from being used as an energy source and influence mood, memory and brain function. Carbs are also the vehicle for many of nature's disease fighters, like phytochemicals. Without carbs, we would be more susceptible to cancer, heart disease, metabolic syndrome, chronic inflammation and digestive problems.
Carbs can be classified as simple and complex. In general, simple carbs are digested and absorbed more quickly and easily than complex carbs. Simple carbs cause spikes in blood sugar and sugar highs, while complex carbs provide more sustained energy. Obviously, most of the time (let's chat if you are training for an endurance event!) we want complex carbs in our diets. Below are examples of simple and complex carbs:
Simple (Limit These)
Soda
Candy
Muffins
Cookies
Complex (Eat These)
Beans
Potatoes
Fruit
Most vegetables
Whole grains like quinoa, brown rice, oats
Have you ever craved sweets in the middle of the afternoon? While cravings are normal, out-of-control sugar cravings can happen for carbohydrate deprivation reasons (i.e. blood sugar getting low). Our bodies respond to this blood sugar "crash" by craving something that will spike your blood sugar FAST - simple carbohydrates, which just perpetuate the cycle. As you can see, restricting your carb intake can lead to these intense cravings for more carbs and sugar.
So what should you do? Keep your blood sugar levels happy by including complex carbohydrates with each meal and snack you eat! See below for examples of meals and snacks that include complex carbohydrates.
Breakfast:
Whole grain toast with peanut butter and an apple
Snack:
Greek yogurt with berries and almonds
Lunch:
Sweet potato with an egg and broccoli
Dinner:
Wild salmon with a salad (2 tablespoons full fat dressing!) and brown rice
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Allison Raines
BHC Nutrition Coach
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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.
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PERSONAL TRAINING STARTER PACK
To 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 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!
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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.
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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
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FREE CLASS PASS: OCTOBER - HIGH FITNESS
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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 October, High Fitness class on Wednesdays at 7:30pm will be open to all:
High Fitness is a hardcore, fun fitness class that incorporates aerobic interval training with music you love and intense, easy to follow fitness choreography. It combines FUN (pop songs of old and new) with INTENSITY (interval, plyometrics and cardio) and CONSISTENCY (each song has specific simple moves taught the same by all instructors). Together they make a recipe for success and results! HIGH Fitness produces a high caloric burn and full-body toning through its carefully formulated choreography that alternates between intense cardio peaks and toning tracks.
If you've ever wanted to try High Fitness - 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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From Summer to Fall
Our summer ended overnight! I was up north in Arlington last weekend visiting a friend at her new cabin, it started as a sunny Northwest day and as we hiked in the woods, the rains came. It was beautiful out in nature, but on the highway home I was reminded we have passed that seasonal shift. Our lives and habits change with the weather. We need a little more inspiration during this time. It is too easy to hunker down on the couch.
I've been adapting the schedules and adding classes to try to accommodate as many members as possible to help us shift into a slower, darker season that asks us to step out of our comfort zone on cloudy rainy days and into something more positive that will inspire us into the new year (did I say that? YES, it's coming!). For those of us with high energy you can try Fast, Lean, Fit; Hip Hop Pop; High Fitness and Urban Latin Dance. If you're seeking something with a more moderate pace but still digs deep try Myofacial Release, Yoga Wind Down and Kundalini Yoga.
It's sometimes difficult to know what the best thing to do to challenge ourselves, but my best advice to you is to act, to get out and to get moving. We have over 70 classes a week, try something new, or take a new look at your tried and true schedule and be inspired. Make a new friend, talk to your instructor about your goals. It's what we put into our workout and perspective that makes the difference between the same old routine and the inspiration that can come from a consistent workout. Be who you are, where you are, and show up. I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
In my article this month, I thought it may be interesting to update you on what our staff has been busy working on lately:
iPad based TV Channel Changer. Instead of relying on the TV remote and carefully aiming it to avoid accidentally changing the channel on the TV next to it - this new system we have been working on uses different technology to change channels using WIFI and runs on an iPad. This "Channel-Magic" system was completely developed "in-house".
New Website. This project was stalled for quite a while because the website that was being developed was going to be too difficult for us to maintain and regularly update. Since we are constantly evolving and working on enhancements for the club, we really need a website that will grow with us. With that in mind, we decided to completely start over with a fresh look at the structure of the website we needed. It's not ready to be released yet, but we hope to be able to unveil it in the near future.
Digital Class Check-in. We have been preparing to switch to an all digital class check-in system versus the paper system we have been using. The new digital system will save about 20 reams of paper a year and make the process of signing into a class much more efficient for everyone involved. This new digital check in system will be available starting October 1st.
Parking Permit System. I wrote last month about the changes to our parking situation which triggered the need to create software that will keep track of serial numbered parking permits that we will begin using in the near future. This new system will include software that will run on Diamond Parking enforcement's phones and will help determine who should and who should not be given a parking ticket in our parking lots. We will provide more details about how all this will work in a future newsletter.
Cell Phone Lockers. Many members visit the club in the attire they are going to work out in and do not need a locker room to change or store clothes. What they do need is a place to securely lock up their keys, wallet and perhaps their phone. We have been evaluating different types of small lockers that include locks that members set themselves when they use them. These small lockers would be mounted somewhere in the main gym.
We are looking forward to getting all these new improvements in place for the benefit of members and staff. There are also several other projects in the works at BHC I look forward to telling you about as we get closer to completion. Working on a variety of projects is typical for the staff at BHC as we continue to work on improving the club for all involved.
I'll keep you posted.
Sincerely,
Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com
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