 |
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
.
|
|
|
Welcome to the Ballard Health Club Newsletter. We value your membership at BHC and want to keep you informed of what's going on at the club.
We look forward to staying in touch!
-The BHC Team
|
CLASS CHANGES: JANUARY
St
udio Y
Barre
Tuesday 7:15am-8:15am with Emily
NEW CLASS (Starts 1/8)
Barre
Thursday 7:15am-8:15am with Emily
NEW CLASS (Starts 1/3)
Pilates
Friday 4:00pm-5:00pm with Helen
NEW CLASS (Starts 1/4)
No class changes for Studio X
|
|
GET YOUR "FIT ON" THIS NEW YEAR'S DAY!
We are open and offering several classes & GRIT
New Year's Eve - The front desk will CLOSE at 3:00pm on New Year's Eve. After Hours Access available with key fob from then on.
New Year's Day - The front desk will be OPEN from 8:00am-10:00pm. After Hours Access available with key fob during all other times.
NEW YEAR'S DAY - LIMITED CLASSES & THE GIFT OF GRIT
- Cardio Mix w/ Aeron (9:30am-10:30am)
- Yoga w/ Marianne (10:30am-11:30am)
- Barre w/ Marianne (11:30am-12:30pm)
- Ballard GRIT w/ Spencer (12:00pm-1:00pm)*
*This small group training class is held in our new upstairs training studio, and is normally a $20 drop in. This is your chance to try it for FREE! Class size is limited to 12, so please sign up in advance at the front desk to reserve your spot.
|
Members Success Story:
Victor & Marcus - An Effective Workout System
Victor and Marcus (as seen left to right) are friends who workout together at BHC! They explain how the buddy system helps them stay motivated and dedicated to improving their fitness!
"There are some days when the negative thoughts of wanting to be lazy and not do anything are strong. But, if one of us is determined to go workout, the other usually follows. And, if during the workouts, if one of us is not giving it 100%, seeing the other person give their 100% pushes us to go that extra mile. It's also easier when you don't have to think about what routine you're about to do - you can just follow along. Lastly, a fun feature of a partner workout is that it turns into a small competition to do that extra set or extra rep!! I mean, the most important thing is bragging rights, lol! So in the end, it makes it easier having a buddy system and is a win-win when it comes to working out."
How long have you been a member at Ballard Health Club? Well over a year!
What is your favorite piece of equipment or exercise to do in the gym? I recently began to favor the Smith machine that you can lock in a position. If you choose to work out by yourself and choose to put that extra weight that you have been thinking about, but do not have a spotter, you can lock it in a position where you don't hurt yourself and that's nice.
Why do you work out? For my health. People say I'm still young. But I know I'm not getting any younger, so I am very aware of my capabilities, and I'd still like to be able to do certain things the older I get.
What do you do to work out? Full body, but I break it down with push/pull/lower body/cardio.
What in the gym has worked for you in attaining your goals? A few things have helped me, the first being my friend Marcus. He gave me the confidence to not worry about what people might think while I'm working out. Form - I focus on form on top of anything. I don't care about lifting the most weight. I care about working out the correct muscle group, and doing it correctly. You can work out for 2+ hours and if you're doing it wrong, you won't see any results.
Why do you choose to work out at BHC? Because it's affordable.
Anything else you'd like to add? Thank you for choosing me for this 'spotlight' article. It really gives me that reassurance to keep on going and keep on pushing. Very much appreciated.
How long have you been a member at Ballard Health Club? Around 1 1/2 years.
What is your favorite piece of equipment or exercise to do in the gym? The boxing bag!
Why do you work out? The health implications are obviously really important, but exercising also helps me alleviate a lot of daily stress. I always feel better at the end of a workout. It's also a great reminder of the importance of dedication over motivation - I find that motivation tends to be fleeting and fickle. A lot of days I just don't have the motivation to workout; dedication gets me off the couch and into the gym.
What do you do to work out? I love mixing up my workouts - I vary between circuits, HIIT, boxing, and heavy weight training days.
What in the gym has worked for you in attaining your goals? Having 24/7 access is extremely helpful. My schedule can get a little crazy at times, so it's awesome being able to get in a late night/early morning workout.
Why do you choose to work out at BHC? The people are great, the facility is always clean, and it's affordable.
Anything else you'd like to add? Thank you, BHC, for being so awesome, and for contributing to healthier lifestyles for a lot of people.
|
|
JUMP INTO JANUARY -
CARDIO INTERVAL WORKOUT!
FROM CHASSI
Want to add some cardio into your workouts this January? This can be done in a short 15-20 minute Tabata style workout. No equipment required!
Tabata: 45 seconds of exercise/15 seconds of rest *3-4 Rounds*
- Jumping Jacks
- Mt. Climbers
- Skater Hops
- Box Jumps
- Push-ups (any variation, on knees if needed)
BHC Trainer
|
|
USE IT, YOU DESERVE IT!
Take Advantage of Fitness Training - It Comes With Your Membership!
Here at BHC, we have a wonderful selection of classes and many training options to fit a variety of needs. One training option that is unique to BHC is
Fitness Training, which is
complimentary with every membership.
Every 6 weeks members can sign up for
a 1-hour session (or less if you prefer) with any of our personal trainers. This hour is completely dedicated to your health and fitness interests/goals. We can help you get acquainted with specific equipment, teach you new exercises, develop a training program for you, recommend classes for you to try, or simply check your form - whatever you need!
If you have been thinking about meeting with one of
our personal trainers, please talk to us! We are here to encourage, support, and guide you on your wellness journey.
We thrive on helping you thrive! Feel free to reach out to me directly if you have questions or wish to make a Fitness Training appointment.
Meeting every 6 weeks can be an achievable habit. It starts here and now!
Personal Trainer/Training Manager
aeronj@ballardhealthclub.com
|
|
RESTORE, REFRESH, RENEW
Restorative Yoga, Yoga Nidra & Sound Bath
Take time this winter to rest and go deep inside. Follow the rhythm of nature and slow down, rest more and build your reserve. In this practice we will do a gentle warm-up followed by a restorative practice, short yoga nidra (a lead meditation through the body for deep relaxation), and a 20 minute sound bath. All levels welcome.
Both classes will be a fundraiser for The Seattle Animal Shelter. Yoga instructor, MJ, volunteered walking dogs at this shelter for 8 years and knows how much they help animals in need - both in our area and from other states. Share what you can to help rescue and protect animals.
Saturday, January 26, 4:00pm-5:30pm
Cost of workshop is $20 with the option to donate during the event.
Sign up at the front desk or
online
|
Nutritional 'Did You Know'
How to Develop Sustainable Habits
Instead of dropping some nutritional knowledge on you this month, I want to talk about something even more important - how to develop sustainable healthy habits. After all, what good is knowledge if you don't know how to implement it?
According to researchers at Duke University,
habits account for about 40 percent of our behaviors on any given day. Understanding how to build new habits is essential for making progress in your health, your happiness, and your life in general. This is a summary of an article written by James Clear, author of Atomic Habits.
1.
Start with an incredibly small habit.
When most people struggle to build new habits, they say something like, "I just need more motivation." Or, "I wish I had as more willpower." This is the wrong approach. Research shows that willpower is like a muscle; it gets fatigued as you use it throughout the day. Solve this problem by picking a new habit that is easy enough that you don't need motivation to do it. Rather than starting with 50 push-ups per day, start with 5 push-ups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for 1 minute per day.
2.
Increase your habit in very small ways.
Rather than trying to do something amazing from the beginning, start small and gradually improve. Along the way, your willpower and motivation will increase, which will make it easier to stick to your habit. Try adding one push-up to your total each day, or increasing the amount of time you sit in meditation by one minute.
3.
As you build up momentum, break habits into chunks.
If you continue adding a little each day, then you'll find yourself increasing very quickly within two or three months. It is important to keep each habit reasonable, so that you can maintain momentum and make the behavior as easy as possible to accomplish. Building up to 20 minutes of meditation? Try splitting it into two segments of 10 minutes at first. Trying to do 50 push-ups per day? Five sets of 10 might be easier to accomplish.
4.
When you slip, get back on track quickly.
Top performers make mistakes, commit errors, and get off track just like everyone else. The difference is that they get back on track as quickly as possible. You shouldn't expect to fail, but you should plan for failure. Consider what may prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? You just need to be consistent, not perfect.
5.
Be patient. Stick to a pace you can sustain.
Learning to be patient is perhaps the most critical skill of all. You can make incredible progress if you are consistent and patient. If you are trying to lose weight, you should probably go slower than you think. Do things you can sustain, or risk gaining the weight back when you can no longer maintain the extreme diet and exercise protocols. If you are trying to add more veggies into your diet, start by focusing on only one meal at a time. New habits should feel easy, especially in the beginning.
For the full article, go to
jamesclear.com/habit-guide.
Roxy Turner
BHC Nutrition Coach
|
|
Spring to Life Yoga and Boot Camp Retreat at 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:
http://www.grandfirlodge.com/html/retreats-190503-bhc.html
|
Cycling Studio Update
It has been a busy December working on all the tasks needed to make the Cycling Studio operational. We are over the hump with the major items on our extensive to do list and now the finishing touches are the focus.
Sound insulation, drywall and wall finishing (taping, mudding and painting) is starting the last weekend of December. When those items are done, the rubber floor will be installed.
The plan is to start classes as soon as possible but several loose ends need to be completed. We do have a formal Cycling Instructor training workshop in the studio scheduled for January 20th.
|
|
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
- 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.
_______________________
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!
|
|
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.
________________________
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
________________________
CHECK IN WITH eCARD
Want to check in to the gym using your phone instead of a card? Learn how here!
|
|
|
|
|
FREE CLASS PASS -
JANUARY:
PILATES
|
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 January, we are inviting anyone to attend
Pilates with Charlene & Helen.
This class takes place on both Wednesday & Thursday @ 4:00pm
and is open to all levels.
Pilates concentrates on the strengthening and stretching of the torso, creating better posture and alignment.
Note: Non-members must bring their photo ID with them.
____________________
YOUTH DROP INS
____________________
SILVER CLASSES
|
|
Class Focus from Karen
Self Care in 2019
Here we are 2019! It's going to be a good year. Why? Because we can make it so. I recently talked with some of my most wise female friends about self-care. There was some scoffing at the idea of self-care bringing up images of a bubble bath and chocolate as if some indulgences could cure what ails us. Sure, maybe we need to take a break and indulge in some time to ourselves or a sweet treat after adhering tightly to a clean diet.
But let's talk about real self-care, the kind that lasts, the kind that makes a difference from where we are now and where we want to be tomorrow. Let's talk about showing up for ourselves. What do you really want and how are you going to get yourself there?
I'm talking about the kind of self care that asks you to show up over and over again because you value what you're going after - whether that be a big bank account, being creative as heck or (what I'm here to talk about) your health. Exercise and diet are really big factors in your overall health, and if you want to improve your health and increase your potential for anything, you have to keep moving.
We're here to help you with that! BHC has what you need. If you can self-motivate, use our facilities; we have awesome equipment! If you like to move in a class setting and that's what gets you going, we have so much to offer: yoga, barre, Zumba, BodyPump, step (too many amazing classes to name!).
Seriously we have over 75 weekly classes for you to choose from.
And if you want to work in a small group and train a little harder with weights, hit up Lara for her Small Group Training, she's full of great information and a stickler on form. And like I mentioned last month, GRIT. It's here, it's now and it's a good way to start the new year. GRIT is a workout designed by our trainers to gain strength and develop your skills. We have all these great opportunities at BHC that are designed to meet your workout needs. You just need to show up.
And that's your self-care for 2019. I'll see you in class.
Karen Gamble
BHC Class Director
|
|
From the Owner
This January 1st marks exactly 5 years since I became the owner of Ballard Health Club.
I'm amazed how fast those years have blown by.
Prior to becoming the owner, I had been a member of BHC since it began in 1998. My experience as a member is really the only thing that I had to go on when I started running the club. I ran a small software company in the past but that did very little to prepare me to be involved in managing a health club. I did what my instincts told me and that was to listen closely to members and staff.
Part of the plan when I purchased the club was to do something to give it a "boost" - that resulted in the creation of Studio Y that doubled the number of classes at BHC and introduced Barre to our members.
The staff and I heard from members (and prospective members) that they wanted us to open earlier in the day, especially on Saturdays and Sundays. After checking around the Ballard area, I realized that we opened later than every other comparable place every day of the week. We solved that by making the club accessible 24 hours a day, 7 days a week in 2016.
Another request the front desk has received over the years is the interest in cycling classes. We can now finally state we have that offering with the Cycling Studio opening in January.
For the past 5 years, I have strived to retain the essence of the BHC that was created 15 years prior to my ownership and to improve the club for the members, every chance I get.
Here's to the future of BHC and thank you for being a member of Ballard Health Club.
Sincerely,
Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com
|
|
|
|
|
|
|
|
