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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: MARCH
Barre
Tuesday 7:15pm-8:15pm
New Instructor: Biancana
Wednesday 12:15pm-1:15pm
New Instructor: Kris Walters
Cycling Studio
Cycling
Monday 5:30pm-6:15pm
New Class with Karen
Cycling
Monday 6:30pm-7:15pm
Time change from 6pm
Cycling
Wednesday 5:30pm-6:15pm
New class with Emily
Cycling
Wednesday 6:30pm-7:15pm
Time change from 6pm
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Registering for Classes Online
As many of you may have discovered already, you can now sign up for BHC classes on our website! If you already have a membership here, then you already have a My BHC Account. If you do not know your login information, then please select "Need New Password?" instead of creating a new account.
If you sign up online and are no longer able to attend a class, we ask that you please cancel your reservation at least one hour prior to the start of the class so that other members may sign up. Repeat no-shows may be prevented from booking classes online in the future.
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Members Success Story:
Earl Jay Caoile
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| Earl Jay doing a 465 lb. deadlift |
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How long have you been a member at Ballard Health Club?
I've been a member for a little bit over a year. I originally joined in 2015, but I had to leave Seattle after about 4 months. I came back in March 2018, and it looks like I'll be able to stay here this time!
What is your favorite piece of equipment or exercise to do in the gym?
I love using barbells. All of my major exercises revolve around using one. If barbells didn't exist, I'd be completely lost on what to do inside the gym since I'm not familiar with programming workouts using anything else.
Why do you work out?
As strange as it is, lifting heavy weights is somewhat like meditation for me. It lets me clear my head and focus only on moving weight. Since I'm a software developer, it also provides the contrast I need after sitting in front of a computer all day. Last but not least, trying to see how strong I can be is my form of self-actualization: realizing my physical potential as a human and being the strongest version of myself.
What do you do to work out?
I do a customized form of the 4-day Texas Method barbell program. My workout week starts with two high volume days (upper body and lower body) followed by two high intensity days (also upper and lower body). For upper body days, I'll focus on either overhead press or bench press, tricep extensions or push-ups as accessories. For lower body days, I'll do squats and deadlifts with chin-ups or rack pulls as accessories. For intensity days, I do the same workouts but at lower volume and higher intensity (weight). I normally go for a 5 rep max on these days, but I'm starting to exhaust that routine, so I might switch it up and do a rotating 5-3-2-1 rep max cycle next time.
What in the gym has worked for you in attaining your goals?
Small things make a big difference when you're trying to push hard with lifting weights. I like how the squat racks have finely adjustable pins so that I can align the height exactly to where I want it. With squat racks at some other gyms, I've had to place the bar too low or too high, and that's risky if I'm trying to get into a proper rack/unrack position with weighted squats. There are also different kinds of barbells for different lifts as well as micro weights. I think more people would get into lifting weights if they realized you can use 5/8 lb. weights on each side and start out with the smaller 35 lb. bar. I use the micro weights too, and I'm not ashamed of it.
Why do you choose to work out at BHC?
BHC has the equipment I need, and it's low frills compared to other gyms. It's surprising how BHC has more squat racks (4) than other gyms that have much more space. I feel that this gym is the best value for money for a weightlifting meathead like me. Speaking of being a meathead, I was a little concerned that I wouldn't be welcome here when I first joined because I saw a Yelp review in 2015 from someone who didn't seem to be a fan of "my kind." Fortunately, that wasn't the case, and all kinds of people are actually welcome here!
Anything else you'd like to add?
BHC manages to be the best powerlifting gym in Seattle that isn't a powerlifting gym...if that makes sense. There are definitely some things I would add such as a prowler sled and more squat racks, but I understand BHC needs to appeal to a variety of people with a limited amount of space.
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The "Down and Dirty 30" Workout
From Aeron
If you're looking to change up your workout 1-2 times during the week and want to improve your endurance and get a good caloric burn, try this workout. The Down and Dirty 30 will challenge your muscles, cardiovascular system and test your grit!
30 Reps, 3 rounds, 30 minutes. Run to the top of the stairs after each round. DB = dumbbell.
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DB (med. wt.) Front Squats (30 total)
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Side-to-Side Hops (30 each side)
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DB (med. wt.) Curtsy Lunges (30 total)
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Tuck-Jumps (30 total)
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DB (light-med. wt) Reverse Flys (30 total)
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Sumo Squat Jumps (30 total)
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Spider-Man Plank (30 total)
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DB (med. wt.) Push-Press (30 total)
If you have questions about this workout or want special instruction on how to do this workout (during a complimentary Fitness Training), please email me at aeronj@ballardhealthclub.com!
BHC Trainer
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Trainer Lara Offers More for Support Women
Girls Gone Strong!
Trainer Lara recently completed the
Girls Gone Strong Coaching and Training Women Level One Certification
. This program is the world's first comprehensive, interdisciplinary, evidence-based, body-positive, women-specific certification for health and fitness professionals. Lara hopes to use her new skills to help her current and future female clients heal their relationship with themselves and their bodies and reach their health and fitness goals in a sustainable way.
You can book your free Fitness Training appointment with Lara (or any of our trainers)
online or at the front desk, or ask about our Personal Training options.
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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 Cellars 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'
Choosing Organic vs Non-Organic
I am often asked about the importance of buying organic produce. In other words, is the extra expense always worth it?
Every year, the U.S. Department of Agriculture releases a list of the foods with the highest and lowest levels of pesticides, based on a report from the Pesticide Data Program. They are called the "Dirty Dozen" and the "Clean 15".
Year after year, you will typically see the same items on each of the lists, though in slightly different order. Here are the results from the 2018 report.
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"Dirty Dozen" -
these are the items
that it is most worth spending the
extra money to buy organic:
- Strawberries
- Spinach
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoes
- Sweet Bell Peppers
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"Clean 15" -
these are the items where
it is least necessary to purchase organic:
- Avocados
- Sweet Corn
- Pineapples
- Cabbages
- Onions
- Sweet Peas
- Papayas
- Asparagus
- Mangoes
- Eggplants
- Honeydews
- Kiwis
- Cantaloupes
- Cauliflower
- Broccoli
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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
A big thank you to select members who submitted their design ideas last month. We appreciate it! One point we should have clarified was that we have plans for a mural along the breezeway already, and would like to design a different feature outside the club entrance to spruce it up - something interesting that does not require living plants since we lost sunlight with the cover we added.
If you have some interesting ideas for a nice feature to inspire and welcome members other than a mural, 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 -
MARCH: BARRE
(6:30AM on Tue/Thr)
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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 March, we are inviting anyone to attend
Barre on Tue/Thur at 6:30AM
. Visit our
barre web page
to sign up online.
Note: Non-members must bring their photo ID with them.
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YOUTH DROP INS
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SILVER CLASSES
Silver classes are designed with our senior members in mind, and are available to all members - no PLUS membership required!
Silver Sneakers is our chair-based class, while Silver Plus is done in a circuit training format.
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Class Focus from Karen
MARCHING INTO MARCH
If the snow kept you away, if your job has kept you busy, or if you just fell into a winter slump, now is the time to put your trainers on and head into BHC. We surprised ourselves a few weeks ago when our tally for number of classes per week peaked at over 100! Yep, my eyes widened too. The addition of the cycling studio and GRIT training sessions have allowed us to reach this pinnacle. And guess what? We are adding even more! Cycling has proven to be a hit among our members, and a lot of fun to boot. I really hope you try it. We are still running the intro to cycling class on Saturdays at 4pm through March. It's a great way to get started and ensure that you'll feel prepared for any of our other cycling classes.
March is also a good time to get started on your fitness goals. Is there a race you would like to run, or a mountain you would like to climb in the coming seasons? Maybe it's time to change things up and try something different. I'm certain, if you are reading this, your health is important to you. And I hope you are excited about finding new ways to increase your potential. We are never done; fitness is a life long journey. If you don't believe me, you should take a peek at our Silver Sneakers and Silver Plus classes - they are full of folks who continue to reach for and achieve their fitness goals by living active and healthy lives.
We have classes that cover a wide range of formats, physical challenges, and interests. I'm certain we have what you need, and I encourage you to try something new. Here's an idea: try a class in each of our 4 studios this month. Challenge yourself to your own idea of peak performance. It doesn't have to be 100 classes - you just have to start with one. I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
What a February! Snowmageddon hit Seattle on Monday, February 4th - the same day cycling classes were scheduled to begin classes in our new Cycling Studio. Our first cycling class was scheduled for 6am that morning, and our instructor could not make it to the club through the snow. Brenda Savage, (a long-time BHC member who is also a certified cycling instructor) was ready as our backup instructor, and walked about a mile and a half through the snow to instruct the class. Thank you Brenda for saving the day!
The cycling class scheduled for that day at 6pm also encountered the same situation. Karen Gamble, our Class Director and cycling instructor, stepped in and taught 16 participants in her first class. With a max of 20 participants, that's almost a full class!
Making sure that we had backups lined up for staff and instructors became the norm at Ballard Health Club for the duration of the snowy weather.
With many other fitness places in Ballard either opening late or not at all on many of the snowy days, the staff at BHC worked together and put in the extra effort needed to ensure that our front desk opened as usual at 5:30am during the week and 8am on weekends. Our overnight crew worked together and with the day crew to ensure the club was accessible (as usual) before and after front desk hours to provide our members the dependable, uninterrupted access to the club 24 hours a day, every day of the week.
During the bizarre snow storm, the feeling of community at BHC was elevated with the sense that people could depend on each other when a difficult situation presents itself. It was very rewarding to hear the appreciation from our members that they could depend on us, being one of the few places open for them during the crazy weather.
I want to express my thanks and acknowledge the fantastic staff we have here at Ballard Health Club for everything they do, day in and day out, to keep our club running and accessible for our Ballard community. I feel blessed and very fortunate to be working with these people to make Ballard Health Club what it is today.
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