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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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SEPTEMBER CLASS CHANGES
Studio Y
Barre
Tuesday/Thursday
NEW Time: 6:15am-7:15am
Barre
Tuesday 6:15am-7:15am
NEW Instructor: Marianne
Flow Yoga
Tuesday 12:00pm-1:00pm
NEW Instructor: Erin
Pilates
NEW Time: Wednesday
4:00pm-5:00pm
Studio X
Body Pump
Tuesday 8:00am-9:00am
NEW class and New Instructor: Leah
MAX-Fit
Wednesday 6:00am-7:00am
NEW Instructor: Allison
Boot Camp
Thursday 6:30am-7:30am
NEW Instructor: Karen
Cardio Mix
Monday, Wednesday, Friday 12:15pm-1:15pm
NEW Instructor: Aeron
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Labor Day Hours and Classes
The front desk will have reduced hours on Labor Day - Monday, Sept. 3. 8am-8pm.
If you would like to use the club before 8am or after 8pm on Labor Day, you can purchase a key fob at the front desk for a one-time fee of $10.
Studio Y: All classes as scheduled between 8am and 8pm
Studio X: All classes as scheduled between 8am and 8pm
All classes that begin before or after these times will not be held on this day.
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Instagram Fitness Challenge Winners for July!
Congrats to Molly R., Meghan M. & Sheila M. for winning July's Fitness Challenge! All three get a free BHC shirt, BHC water bottle or BHC duffel bag. Meghan was the winner who received a free month of membership! Thanks for playing and for showing your passion and commitment to your fitness! Look for future Fitness Challenges in the Newsletter and on Instagram.
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Small Group
Training is Now GRIT!
Small Group Training has been enhanced over the last several months and has it's own unique training studio on the second floor of the club. This studio is fully stocked with new equipment that has been specifically selected to build on the activity of Small Group Training.
This exciting new offering at BHC has grown to the point where we have decided to give it it's own name and identity. Thus, our Small Group Training program is now
Ballard GRIT !
What is Ballard GRIT?
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Gr
oup
I
nterval
T
raining in a positive team environment.
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Individual coaching (similar to personal training) in small groups.
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Strength and conditioning for everyone.
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Skill building and improved fitness and performance using functional fitness and weight lifting equipment.
GRIT is available to both members and non-members. Drop-ins are available for $20 per class, on a first-come, first-serve basis. The first class is complimentary for those who may be interested in trying it out to see if they like it. Class sizes are limited, so make sure to reserve your spot ahead of time.
Our schedule has also expanded to offer more session times throughout the day. To see the online GRIT schedule and pricing, visit our GRIT web page. To sign up or try it out, please speak with one of our trainers at the front desk or email Aeron Jarvis, Training Manager, at aeronj@ballardhealthclub.com. Give GRIT a try - no holding back!
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Autumn Yoga Retreat at Suncadia
with Heather Rudin and Tracy Hodgemen
Friday November 2 - Sunday November 4, 2018
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!
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).
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Back Care With Jason Butler & Dr. Krysann
Sunday, Sept. 16, 11:00am-12:00pm
This is a free workshop about back care and back pain that will offer insights to how to correct and restore back health. Jason Butler and Dr. Krysann are from Tangelo Manual Therapy & Movement, formerly known as Kinetic Sports Rehab.
Their workshops are always super informative!
Cost: Free,
Sign up
online
or at the front desk
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Beginning Barbells Workshop
with Lara Roche-Sadar
Saturday, September 22, 11:30am-1:30pm
If you have ever considered working with barbells, but did not know where to start, this is the workshop for you! In this workshop, we will go over the set-up and execution of a back squat, deadlift, and bench press, three compound lifts performed in many powerlifting and bodybuilding routines.
We will discuss the 'right' way to stand for your back squat (the answer may surprise you), cover the back positions for bench press (to arch or not to arch?), and look at two different setups (sumo and conventional) for the deadlift. In addition, we will discuss the many benefits of lifting weights, and learn how to comfortably and safely progress your training as you begin to lift heavier.
Class will be held in Small Group Training Studio on the 2nd floor and will include both a warm-up and a cool-down. Please dress comfortably, in flat-soled shoes if you have them, and bring plenty of water and a snack for after!
Cost $30
Sign up at the front desk or
online.
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Barre Basics Workshop
with Helen Bates
Sunday, September 23, 1:30pm-3:00pm
Want to get into Barre but feel lost in the unfamiliar language and movements? Been taking Barre for a while but want to feel stronger and more confident in class?
Join Helen for Barre Basics, a workshop designed to teach you the fundamentals of Barre so you can get the most out of your Barre classes. This workshop will include all the elements of a typical barre class, at a slower pace, along with explanations of proper alignment and common adaptations for differing levels.
Cost $30
Sign up at the Front Desk or
online.
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Balletone Certification Workshop
Saturday, September 29, 12:30pm - 8:30pm
There is a dancer in all of us. If you love the strength in barre, you love the graceful flowing movements of ballet, or maybe you just love to dance but don't consider yourself a dancer, then embrace Balletone!
Balletone is fitness for the millennium...a modernized approach ballet and fitness that blends the best of two worlds. Balletone fuses fitness, Pilates, and the beautiful flowing movements of ballet dance to create a workout that brings strength powered artistry to health club.
With flowing and dynamic movements, Balletone choreography keeps you constantly moving, motivated, and mentally focused, with a body blasting workout that strengthens your core, flexibility, muscular endurance, and dynamic balance.
Take a fusion of ballet beauty, Pilates, and strength conditioning to the front of the room for your students with Balletone!
This certification workshop is an 8-hour Balletone instructor course. Attendees are certififed to teach Ballatone classes upon completion.
Register at
www.balletone.com
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Mindfulness Meditation Series
with Jerry Harter
Saturdays, October 6 - October 27, 4:00pm-5:30pm
Mindfulness Meditation, sometimes called Insight or Vipassana Meditation, is a moment-to-moment investigation of the mind and body process. Our experience is explored with a balanced and spacious awareness that's grounded in the present moment. It leads to greater clarity, stillness and a growing understanding of the nature of life.
During these four weeks there will be meditation instructions, talks about the philosophy of the practice, suggestions for daily practice, and time for discussion and questions. While Insight Meditation is a Buddhist tradition, this class will be taught from a secular perspective. The class is appropriate for those completely new to meditation as well as those who would like to support their practice.
Jerry Harter has been studying and practicing Mindfulness Meditation for over 35 years. He teaches meditation classes with the Seattle Insight Meditation Society, mentors beginning students, and facilitates neighborhood sitting groups. He finds nature to be especially supportive of his practice, values practicing mindfulness in all aspects of life, and particularly appreciates the Buddhist instruction of 'See for yourself.'
Cost $40 for the entire series
Sign up at the front desk or
online
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Restorative Yoga For Breast Cancer Patients and Survivors Workshop
with Katherine Boury
Saturday, October 27, 2:00pm-4:00pm
Katherine Boury, a breast cancer survivor, will lead a gentle and nurturing Restorative Yoga practice focusing on poses and sequences designed to decrease anxiety and stress and increase lymph node flow.
For women who have had breast cancer, research shows those who practice yoga may also have less stress, fatigue and joint pain from hormone therapy which encourages better quality of life. The yoga in this workshop is gentle and participants can put as much or as little energy into it as they desire.
Life is better with yoga.
Talk to your doctor before starting any new exercise or new therapy to make sure it's safe for you.
Cost $25
Sign up at the front desk or
online.
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Spell-Your-Name Workout from Spencer
All you have to do is spell your name and do the workout with the corresponding letters. If you have a short name and/or it's too easy, you can add your last name as well!
If some of the exercises are too challenging you can always do modifications.
This is my SPENCER workout: 25 squats, 5 pull-ups, 10 reverse lunges, 15 bench dips, 30 crunches, 10 reverse lunges and 20 Russian twists.
This is a fun and dynamic way to get in a great total body resistance workout for the day. If you would like instruction on this workout, please sign up for a Fitness Training appointment with me, which is complimentary with your membership!
A - 15 push-ups
B - 20 burpees
C - 30 crunches
D - 1 minute wall sit
E - 10 reverse lunges each leg
F - 15 calf raises
G - 10 glute bridges
H - 20 high knees
I - 20 bicycle crunches
J - 50 jumping jacks
K - 20 shoulder taps
L - 30 second side plank each side
M - 30 mountain climbers
N - 15 bench dips
O - 30 second arm circles
P - 5 pull-ups
Q - 15 prone field goals
R - 20 russian twists
S - 25 squats
T - 20 tuck jumps
U - 10 supermans
V - 5 V-up sit-ups
W - 10 walking lunges each leg
X - 5 skater jumps each leg
Y - 10 inch worms
Z - 25 row sit-ups
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Spencer
Personal Trainer
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Member Success Story:
Charles Farina
How long have you been a member at Ballard Health Club?
Since May.
What is your favorite piece of equipment or exercise to do in the gym?
Rowing Machine.
Why do you work out?
I play soccer weekly, but needed additional workouts to meet my fitness goals. I feel way healthier after working out.
What do you do to work out?
I do weekly personal training sessions with Chassi. She plans balanced workouts that make me feel motivated and excited to come back every week.
Why do you choose to work out at BHC?
I love the community. I love Ballard and BHC gives me more of a local Ballard feel than any other place can provide.
Anything else you'd like to add?
The new upstairs area has been a great addition to the gym.
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Nutritional 'Did You Know'
Why (and How!) to Eat More Veggies
With summer drawing to a close, this is the time of year when you are most likely to find the widest variety of seasonal produce at the Farmer's Market.
Plant foods, especially colourful ones, are a primary source of antioxidants. We need lots of these to curb free radicals formed in the body. Many plant antioxidants are stored in the leaves, where oxygen is active in photosynthesis. Others appear in plant pigments (for example, the anthocyanins that make the blue-purple colours of blackberries and blueberries) and the chemical defenses of plant skins (for example, quercetin in apple skins). This is one the main reasons why it is important to eat fresh produce in a variety of different colors, so that you are eating a variety of different nutrients! Studies have shown a direct correlation between the variety of fruits and vegetables eaten and the benefits seen from the nutrients.
Vegetables and fruits should make up the base of everyone's nutritional pyramid. They are the foundation of a high-quality, healthy diet. In addition to being rich in antioxidants, vitamins, minerals, fibre, and
phytonutrients
, they also contain lots of water to help you stay hydrated. They are
alkaline producing
, which can help to preserve bone mass and muscle tissue.
Leafy greens offer some of the greatest benefits, but keep in mind that most produce is good produce. You can use vegetable juice or dried greens powder if consuming the whole vegetable is a problem, but keep in mind that you do miss out on some of the benefits. Vegetable and fruit juices typically extract the fibre, which is important for nutrient absorption, regulating blood sugar, and feelings of fullness. Unfortunately, supplementing a multivitamin, as opposed to actually eating the fruits and vegetables, does not provide the same benefits.
If you struggle to get enough variety with your produce, I recommend finding a way to challenge yourself to do so. For example, view the
USDA's list of seasonal produce
for fall and try to eat each item at least once before winter comes! Repeat this process each season. If you have a few picky eaters in the house or prefer a simpler approach, try to plan your meals or grocery shopping list so that you have at least one item from each of the five main color categories: greens, reds, yellows and oranges, whites, purples and blues.
Precision Nutrition has an excellent infographic
if you would like to learn more about what produce falls into which category.
Roxy Turner
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:
- Cardio Mix @ 12:15pm
- 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. 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 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 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 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
ballardhealthclub.com/training
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FREE CLASS PASS - SEPTEMBER: Metabolic Conditioning
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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 September, we are inviting anyone to attend
Metabolic Conditioning with Roxy.
This class takes place
Monday & Wednesday 5:30pm-6:15pm
and is open to all levels.
This class is scientifically designed to boost your metabolism, burn body fat, increase strength, improve conditioning and help your body well in daily life
Please note that non-members must bring their photo ID with them.
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YOUTH DROP INS
Minors will need to have a legal parent or gaurdian sign a waiver and release of liability form prior to their being able to use our facilities. This waiver is now available on our
website.
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Class Focus from Karen
Autumn is my favorite time of year. I was born in autumn, and I love learning so going back to school was something I looked forward to. September is a time I gather my thoughts and make plans toward my future. As we come off of our summer bliss it's a time to get our schedules in order and to make decisions to grow, change and adapt to whatever life has brought us.
We hope you've had a wonderful summer full of fun, and also hope you'll join us in the gathering of knowledge in one or two of our workshops. Learn or relearn the basics of weight lifting with Lara, or barre body toning with Helen, and the Meditation Series with Jerry starting in October is not to be missed!
You could also make a plan to improve your fitness by committing to a weekly class routine. We have over 75 classes a week with ample opportunities for you to make/change/create a lifestyle with regular exercise and social connection.
Ballard Health Club is committed to offering you a healthy atmosphere to keep your body in shape, keep you connected to your neighbors and keep your mind active. So please, take a big breath from the cool September mornings and make the decision to join us in creating the life that keeps you active. I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
On August 2nd Alan Tate, a member of our club for over 18 years, passed away suddenly. Alan used to be the first one in line to enter the club
at 5:30am when the front desk opened in the days before we offered 24 hours access. Once the club became accessible 24/7, Alan began coming in earlier and earlier. The check in time on the last visit he made at the club was at 1:24am. With his very "early" visits to the club, he established strong bonds with a couple of our overnight crew - just like he had with our opening staff in the past.
For those that had a chance to know Alan, he was an unforgettable presence. He had a kind of a mad scientist look, and would work out very intensely for a long time on a treadmill or bike while wearing khaki shorts with a belt. He'd give you a quick wave, and then get right back to his intense cardio workout.
Earlier this year, another long-term member of the club, Mitsie Fujii, also passed away. I got to know Mitsie well as a fellow member (before becoming the owner in 2014) because she became close friends with my wife when they attended the same classes together over the years. If you were fortunate enough to know Mitsie, you know how much of a void she left in our lives when she passed away.
Mitsie was as sharp as a tack and was always flipping me crap, though I often had trouble flipping it back at her level. Mitsie was the first member I told when I purchased the club, and I knew she wouldn't believe me at first and that made it all the more fun.
My intent in this article was to remind us of the special and precious relationships that we have with one another. Many people become members of BHC as a temporary stop over before moving on to something else but others have settled into BHC and make it a significant part of their lives. Part of that significance comes from the community of people we "live with" when we come to BHC, and how our lives become enriched by sharing this place together.
With that said, I want to remind all of us to appreciate the people we surround ourselves with every day. Never take these relationships for granted, because we really never know when that may end.
Sincerely,
Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com
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