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BHC is open 24 HOURS a DAY - 7 DAYS a WEEK
RFID key fob is required for access outside front-desk hours. Key fobs are
available for a one-time purchase of $10 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: FEBRUARY
St
udio Y
Barre
Sunday, 11:15am-12:15am
New Class and Instructor: Biancana
Studio X
No changes in studio X
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Announcing:
CYCLING! at Ballard Health Club
The Cycling Studio is now up and running, and we have a full schedule of 18 classes/week scheduled to start on Monday, February 4th!
We held a successful instructor training workshop on Sunday, January 20th, and our future cycling instructors have been practicing in the studio every day since to get ready for the opening of the cycling studio.
All Cycling Classes are free to attend by anyone during the month of February.
We will also be hosting a facebook check in contest for a $100 BHC gift certificate. Check out our facebook page on 2/4/19 for more information, and bring your friends to join in on the fun!
Cycling Studio Schedule
All cycling classes are 45 minutes.
Maximum of 20 riders per class. Signup required at club before attending.
Sunday
8:30am Jenna
9:30am Jenna
Monday
6:15am Emily
9:00am Shannon (starts 2/18)
6:00pm Katelyn
Tuesday
5:45am Megan
7:00pm Jenna
Wednesday
6:15am Karen
9:00am Shannon (starts 2/20)
6:00pm Emily
Thursday
5:45am Megan
7:00pm Courtney
Friday
6:15am Jana
9:00am Shannon (starts 2/22)
6:00pm Aurora
Saturday
8:30am Aaron
10:00am Emily
4:00pm Learn to Cycle
Check out the
Class Focus from Karen
at the end of this newsletter for more details about how you can enjoy our new offering at Ballard Health Club.
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Members Success Story:
Nicole Winjum
How long have you been a member at Ballard Health Club? I've been a member for several years, but I've been making regular use of my membership for about a year now.
What is your favorite piece of equipment or exercise to do in the gym? I don't know if I have one specific favorite. I like to mix things up and use different machines and exercises. I've been loving the BodyPump classes. Weekend workouts are often the hardest for me motivation-wise, so going to one of the early morning weekend BodyPump classes has been a great incentive to get in a really awesome workout.
Why do you work out? I've been focused on weight loss over the past year, and while the majority of that is nutrition-driven, exercise definitely plays a role, particularly in helping me maintain as much of my muscle mass as possible while losing fat. I also just feel better when I'm regularly exercising!
What do you do to work out? I do a mix of full body strength training workouts and cardio, specifically running on the treadmill. I also like to attend BodyPump and yoga classes.
What in the gym has worked for you in attaining your goals? Everything! The class offerings have been great when I've needed to try a little something different to mix things up and stay excited and motivated. The hours are great and provide flexibility with my workout schedule. The free fitness training every 6 weeks was a great way to introduce me to some of the equipment that was a little intimidating when I first started working out.
Why do you choose to work out at BHC? It's a good location for me, it's affordable, and it has everything I personally need and want in a gym!
Anything else you'd like to add? Thank you so much BHC for offering an awesome and affordable gym that helps make working out easy and enjoyable!
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February Workout
From Hattie
It's that time of year when the PNW winter seems never-ending. If you have plans to escape the weather by traveling someplace warm, try these bodyweight exercises that require absolutely no equipment during your travels. If you are staying local this winter, you can build this routine into your weekly gym workouts to try a new way of getting cardio and increasing your strength and endurance at the same time!
Bodyweight Circuit (3 Rounds)
-15 Squats
-15 Triceps Dips
-15 Reverse Lunges (per side)
-15 Push-ups (assisted when needed)
-15 Glute Bridges
-60s Plank (hands or forearms)
Complete this circuit with little to no rest in between exercises, and 60 seconds of rest between rounds. This circuit works similarly to Peripheral Heart Action (PHA) Training in that it focuses on alternating between lower body and upper body exercises. PHA training gives your upper body a rest while your lower body is working, and vice versa, allowing for minimal to no rest needed between exercises.
BHC Trainer
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December Fitness Challenge Winners!!!
Way to stay active during December!
We so appreciate everyone who showed up and participated in the December Fitness Challenge! We had many awesome and engaged participants.
The winners for the prizes go to:
-Clara
-Stephen
-Sheila
-Meghan
Stop by the front desk to claim your BHC merchandise prize if you have not done so already! Look for future fitness challenges that get posted on the white board (outside of studio X), in the Newsletter and on Instagram! Keep on mov'n!
Personal Trainer/Training Manager
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Strong, Stable, Sustainable Yoga Retreat in Suncadia
with Hattie Quick and Lara Roche-Sudar
Friday, April 12 - Sunday, April 14, 2019
Sustainable-ize your movement with Hattie and Lara at our Strong, Stable, Sustainable Yoga Retreat in Suncadia this April! We'll work head to toe to get our bodies moving in strong and functional ways - focusing on movements that stabilize the core and mobilize the ankles, hips, shoulders, and thoracic spine.
We will begin each morning with invigorating "wake-up" yoga and end each evening with restorative "wind down" yoga. Our classes will help everyone, from the beginning yoga student to the experienced athlete, optimize movement patterns and feel more comfortable and easeful in their bodies.
We will also take in the fresh, woodland air with a nature walk on Nelson Creek Trail along the Cle Elum River. An optional myofascial release (MFR) class will be held in the afternoon following lunch and the nature walk to release tension around trigger points in the body. The retreat will include plenty of free time to explore local towns, relax at the Lodge, or visit the nearby Swiftwater winery. Join us and learn how to move with more freedom and joy!
SCHEDULE
Friday
3:00 p.m. Arrival/Opening circle
4:00 p.m. Yoga
7:00 p.m. Dinner
Saturday
7:00 a.m. Wake-up Yoga
8:30 a.m. Breakfast
9:00 a.m. Free time
11:00 a.m. Hike/Nature walk
1:00 p.m. Lunch
2:00 p.m. Free time
4:00 p.m. Optional MFR class
6:00 p.m. Dinner on own
7:30 p.m. Yoga Wind Down
Sunday
8:00 a.m. Yoga
9:00 a.m. Brunch
12:30 p.m. Closing circle
2:00 p.m. Check out
To view room/bed availability and pricing, along with more information about the retreat, please visit:
http://www.grandfirlodge.com/html/retreats-190412-bhc.html
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Nutritional 'Did You Know'
The First Meal of the Day
Many of us have heard that the first meal of the day is the most important - but do you know why? What we eat when we break our overnight fast sets the stage for how we eat (and how we feel) throughout the rest of the day.
First things first, note that if you are not hungry first thing when you wake up, that is normal and you do not need to force yourself to eat breakfast. That old myth about "revving up your metabolism" with food first thing was largely created by breakfast cereal manufacturers. Skipping breakfast is only an issue if it causes you to make poor food choices later in the day. If forging food as you rush out the door in the morning causes you to reach for a muffin at when you get to work, then you need to work on making sure that you eat before leaving the house so that you are not as tempted when you get to work.
Now, back to why this first meal of the day is so important. It's all about balancing your blood sugar. When you eat a meal that is high in refined carbohydrates (cereal, muffins, oatmeal, toast, bagels, etc.), it causes your blood sugar to spike. While that may give you instant energy, a crash always follows in as little as 90 minutes later, when your body runs out of the quick digesting carbs. Thus begins a cycle of highs and lows that causes cravings for carbs and sugar every 1-3 hours or so.
When we focus on eating meals that are designed to balance out your blood sugar, we can avoid the cravings roller coaster. We do this by making sure that each meal - especially breakfast - has enough protein, healthy fats, and fiber*. This elongates the blood sugar curve, which results in being able to go four to six hours without feeling physical feeling of hunger.
So what are some healthy breakfast choices? Here are some easy key words to do an internet search for to fuel you for your busy day:
*For more on each of these macronutrients, see the March 2018 nutrition article.
Roxy Turner
BHC Nutrition Coach
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Spring to Life Yoga and Boot Camp Retreat in Suncadia
with Ivonne DePauli and Heather Rudin
Friday, May 3 - Sunday, May 5, 2019
Jumpstart your fitness regime this spring with a health and wellness tune-up in the Cascade Mountains with Ivonne and Heather. It's a mind/body/spirit infusion of physical exercise and yoga, whole foods nutrition, and meditation for emotional clarity.
The intensity of muscular strength building works together with the discipline of therapeutic yoga practice to offer a holistic wellness approach. Morning Boot Camp workouts start our metabolism burning it's fuel and energy for the day. We breathe in the mountain air with a walk in the woods, alongside the deer and the birds.
An afternoon yoga asana session soothes our entire being to bring us back into balance and equanimity in our senses. The crisp spring environment of the mountains calls us to reconnect with nature and recharge with what nourishes our core.
SCHEDULE
Friday
- 3:00pm Arrival
- 4:30pm Yoga
- 6:00pm Dinner
Saturday
- 8:00am Boot Camp
- 9:30am Breakfast
- 11:00am Guided Hike
- 1:00pm Lunch on your own
- 2:00pm Free Time
- 4:30pm Yoga Wind Down
- 6:00pm Dinner
Sunday
- 7:00am Coffee/Snacks
- 8:00am Boot Camp
- 9:30am Brunch
- 11:00am Pack/Free Time
- 12:00pm Closing Circle/Yoga
- 2:00pm Check out
To view room/bed availability and pricing, along with more information about the retreat - please visit:
www.grandfirlodge.com/retreats-190503-bhc
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Contest to Spruce-up our Breezeway Entrance
We want to enhance the area outside the club entrance at the breezeway to make it more attractive and inviting. Since we lost sunlight when we installed the metal roofing last year, we need to come up with a design that does not require living plants.
If you have some interesting ideas for a nice feature to inspire and welcome members, please contact BHC's owner, Pat, via email:
pat@ballardhealthclub.com.
The winning idea will be rewarded a $100 BHC Gift Certificate!
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Every Friday after NOON
is FRIENDLY FRIDAY!
Bring a friend to workout or attend a class with (after 12pm) and we will waive the drop-in fee.
Friday afternoon and evening classes are:
- Cardio Mix @ 12:15pm
- Silver Sneakers @ 1:30pm
- Pilates @ 4:00pm
- Barre @ 5:30pm
- Cycling @ 6:00pm
- Zumba @ 6:15pm
- Yoga Basics @ 6:45pm
Friend must be accompanied by a member, check in by 8pm, and have a picture ID. If under 18, they must have a waiver signed by a parent or guardian.
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PERSONAL TRAINING STARTER PACK
To make personal training accessible to more of our members, we offer two Personal Training Starter Packages. You can get three 30-minute sessions for only $69, or three 60-minute sessions for $119!
This heavily discounted offer is only available for purchase once by each member, and all sessions must be scheduled within 3 months of purchase date.
Ask at the front desk for more information or to sign up!
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With all of the BHC parking areas, it can be confusing to know when each one is open when. To help with this, we have prepared a printable
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 welcomes non-members to use Personal Training, Partner Training and Ballard GRIT sessions.
Non-members who are signed up for PT or GRIT are only allowed to use the club during their scheduled sessions.
PT rates are available at
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CHECK IN WITH eCARD
Want to check in to the gym using your phone instead of a card? Learn how here!
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FREE CLASS PASS -
FEBRUARY: CYCLING
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Each month BHC offers 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 February, we are inviting anyone to attend
any of our cycling classes, which start on 2/4.Visit our
Group Exercise page in February to view the cycling schedule.
Note: Non-members must bring their photo ID with them.
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YOUTH DROP INS
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SILVER CLASSES
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Class Focus from Karen
Cycling Classes!
We are ready! We have hired top-notch instructors, trained everyone how to use the new equipment, and put together a full schedule of 18 classes/week. Now, it's up to you to show up. Here's what you need to know:
Proper Clothing
Dressing for class does not mean you have to wear padded shorts or a cycle jersey. Padded shorts can provide additional comfort, but they are completely optional. If you choose to wear shorts, make sure they are spandex or tight-fitting - looser running shorts can sometimes ride up and cause discomfort. Fitted crops or leggings are also a great option. Note that clothing that is too loose at the ankles could get caught in the bike around the pedals. As for your top, be prepared to sweat! That means choosing a shirt that is made of a sweat-wicking material.
Footwear
The pedals on our new cycling bikes allow for regular shoes on one side, and cleats on the other. For shoes, sneakers work just fine as you begin to dips your toes into cycling. Once you begin to fall in love with cycling, you may want to invest in cycling shoes with cleats. Why buy proper cycling shoes? The hard sole prevents your foot from wrapping around the pedal. The cleats attach the shoe to the pedal, which allows you to pull up with one leg while you push down with the other for a more balanced ride.
Understand the bike
We are offering beginner classes on Saturdays at 4pm to give you extra instruction regarding how to set up and ride your bike. If you arrive early to any of our cycling classes, our instructors will be available to walk you through how the bike works before class begins. You need to know the height of your seat and the distance of the handlebars, which will affect your foot position. You will also want to take a moment to understand how the resistance knob works. If you are not sure, ask! Instructors love to help.
Work at your own level
Your first couple classes may be challenging, since you are asking your body to learn a new skill and cardiac baseline. Take it at your own pace. While everyone may be up out of the saddle spinning, feel free to stay in your seat and work on developing the basics. If cycling is new to you, be assured that you will see improvement after only a few classes.
Stay for the cool down and stretching
Our bodies need to cool down and recover from intense workouts. This allows our blood to flow and reduce muscle soreness or stiffness.
Have fun
Introduce yourself to your fellow riders, say hello to your instructor, and let us know how it went. I hope you are as excited as I am, and I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
We did it!
Sunday, January 20th was our deadline for completing the cycling studio, as we had a cycling instructor training scheduled for that day. The bikes were scheduled to be delivered on 1/18, so Jake and I worked past midnight the night before to finish installing the rubber flooring before the bikes arrived.
As stated in previous newsletters, pretty much all the work needed for the new cycling studio was done by BHC staff. I needed to spend most of my time at the Club these last couple of months working on the studio and related infrastructure for it. I could not have focused as much as I was able to do without having a GREAT staff here at BHC to take care of the million things we need to do on a day to day basis to keep this place running well. With that said, I want to give the credit for getting the enormous task of completing the studio on time to our staff.
The cycling studio is fully operational, but there are still a few items on our TO-DO list to take this new studio from good to great:
- Add mirrors to the walls
- Install mood lighting (to be determined by each individual instructor)
- Switch out regular overhead lighting for dimmable lighting
- Add finishing touches to the stairway leading up to the studio (paint, hand rails, and rubber flooring)
- Install a water fountain near the new upstairs restroom
- Add sound-proofing for new ventilation system in the ceiling of the stairway
- Add an additional sound-proofing wall between Studio Y and the new studio
We will continue to work on these things and will have the stairway opened for use as of February 4th when cycling classes begin.
We want to give our current members and their friends the opportunity to check out our new cycling studio for themselves before advertising it to the general public. To that effect, all cycling classes are free this month. This means that if you have a basic membership, you will get to try cycling without paying the $5 drop in. Non-members are also welcome to try our cycling classes for free, so you are encouraged to bring your friends! For PLUS members, cycling classes are included in your membership.
I am looking forward to moving past the expansion effort upstairs in order to focus on other general gym improvements, including a review of equipment for upgrades and brightening up our breezeway entrance.
Thank you for your patience as we explored this exciting new opportunity to open our own cycling studio for our members. We hope that you will celebrate with us by trying out one of our new classes!
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