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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: APRIL
Power Yoga
Saturday 11:15am-12:15pm with Cobey
Time change: 11:00am-12:00pm
Myofascial Release
Saturday 12:30pm-1:30pm with Helen
Time change: 12:15pm-1:15pm
Monday 11:00am-12pm
New Class with Hattie
Body Pump
Tuesday 7:30pm with Roxy
Canceled
Body Pump
Thursday 7:30pm with Roxy
Canceled
Cycling Studio
Cycling
Monday 6:30am with Emily
Time change: 6:15am
Cycling
Wednesday 6:30am with Karen
Time change: 6:15am
Cycling
Friday 6:30am with Jana
Time change: 6:15am
Cycling
Saturday 9:30am with Emily
Time change: 10:00am
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Try a Different Class on Us Each Month
For the Entire Month!
Did you know that 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 April, we are inviting anyone to attend Rise & Shine Boot Camp classes on Mondays (6am), Tuesdays (6:30am), Thursdays (6:30am) and Fridays (6:30am).
Note: Non-members must bring their photo ID with them. If non-members sign up at the front desk, please allow 10 minutes to set up a profile and sign a waiver.
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Strong, Stable, Sustainable Yoga Retreat in Suncadia
with Lara and Hattie
It's almost here! There is still time to sign up!
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 month! 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!
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Friday
3:00 p.m. Arrival/Opening circle
4:00 p.m. Yoga
7:00 p.m. Dinner
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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
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Sunday
8:00 a.m. Yoga
9:00 a.m. Brunch
12:30 p.m. Closing circle
2:00 p.m. Check out
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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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Member Success Story
Linda Rosenwood
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Linda on the battle ropes in Silver Plus
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How long have you been a member at Ballard Health Club? Almost 3 years.
What is your favorite piece of equipment or exercise to do in the gym? I like classes the best. I work out longer and more intensely. If I'm on my own I can get bored and slack off.
Why do you work out? Life is better if you're more fit; there are more activities you can do and enjoy. It also has improved my health, physical and mental state (better mood). It gives me more energy. And I eat a lot!
What do you do to work out? At the gym I take classes that are a mix of cardio and strength training. Outside of the gym I walk daily. My goal is to get 10,000 steps per day, and 60 exercise minutes (heart rate increased for at least 10 minutes to count). After my gym workout, I walk until I hit my goals.
What in the gym has worked for you in attaining your goals? As I said, I do better with the positive peer pressure with classes. Once I'm in the class, I will work hard for the 60 minutes. When I started at BHC I was taking Step, Zumba, and BodyPump. BodyPump really improved my bone density. I love all of those! But age, medical issues, and injuries have required me to make some changes. Now, I do modified Step and the Senior Plus classes, which are really fun!
Why do you choose to work out at BHC? I started with BHC because it was the closest gym to my house that offered BodyPump classes. I've stayed because I like the variety of classes, the instructors, and the friendly members. I'm an extrovert, and the social aspects are important to me. I like a place where people are friendly.
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'Animal Flow' Workout
From Roxy
I am training to become certified to teach
Animal Flow,
which is a bodyweight training
program that's centered largely around ground-based work. It features animal-style movements that encourage core and shoulder stability and streng
th, in addition to body awareness - all without any fitness equipment!
Most of us tend exercise in one plane of motion, but in real life our bodies need to be able to move in any direction. This workout starts with a couple of mobility-enhancing moves to prep your joints as well as exercises that help you build strength, stability, and flexibility. A video of these exercises will be posted on our facebook page when this newsletter gets sent out.
Set your timer for 45 seconds of work and 15 seconds of rest, then get started! Do a total of three rounds.
If you're feeling up to the challenge, wrap up your workout with sprints! Try 30 seconds on, 30 seconds off, for 5-10 minutes.
BHC Trainer
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Join us for an
April Abs & Glutes Fitness Challenge
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Improve your core strength to help boost your performance in all the fun spring activities (i.e. hiking, gardening, paddle boarding) and sports (i.e. swimming, biking and running) you love to do!
It's easy to play and track!!!
During the month of April, we will post a new ab challenge on Tuesday and a new glute challenge on Thursday. We will do a deep dive on each specific exercise!
Each exercise will manifest into a set of intervals, which you can add on to the end of the workout you are doing that day, or you can stack them up and do both at the end of the week. You can add these exercises to your daily workout however you'd like!
Complete the challenge by the end of each week (Sunday) and either post it to your Instagram - tag @Ballardhealthclub and use the hashtag #VerkOutBallard. Or track it inside the gym by placing a gold star by your name on the tracking sheet posted by the whiteboard (outside studio x).
Everyone who completes all of the challenge by April 30 will be entered into a drawing to receive - either 3 Group Training sessions or 1 Personal Training session with one of our awesome trainers.
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Spring to Life Yoga and Boot Camp Retreat in Suncadia
with Ivonne and Heather
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 DePauli and Heather Rudin. 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.
Friday
3:00pm Arrival
4:30pm Yoga
6:00pm Dinner
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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
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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
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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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Nutritional 'Did You Know'
Commonly Available Nutrient-Rich Fruits & Veggies for Spring and Summer!
As spring approaches, many of us are starting to think about which varieties of veggies to plant in our gardens, or look for at the farmer's market.
Below is a guide to choosing the most nutrient-rich varieties of commonly available fruits and vegetables, compiled by PCC and based on the book, "Eating on the Wild Side," by Jo Robinson. Here is what they suggest looking for:
- In the lettuce section, look for arugula, which is very similar to its wild ancestor. Arugula is rich in cancer-fighting compounds called glucosinolates and higher in antioxidants than many green lettuces.
- Another leaf vegetable, red-purple radicchio, has four times the antioxidants of romaine lettuce.The colorful purple, blue and red corn that Native Americans favored is high in anthocyanins. These flavonoids have the potential to fight cancer, calm inflammation, lower cholesterol and blood pressure, protect the aging brain, and reduce the risk of obesity, diabetes and cardiovascular disease.
- Wild dandelions, once a springtime treat for Native Americans, have seven times more phytonutrients than spinach, which we consider a "superfood."
- Herbs are also nutritional powerhouses. Experiment with using large quantities of mild-tasting fresh herbs. Add handfuls of parsley, cilantro or basil to salads, or mix them into ground grass-fed beef or lamb for more nutritious burgers.
- Scallions, or green onions, resemble wild onions and are just as good for us. They have more than five times more phytonutrients than many common onions. The green tops of scallions are more nutritious than the white bulbs, so use the entire plant.
- Corn with kernels that have a deep yellow color has nearly 60 times more beta-carotene than white corn. Beta-carotene is valuable because it helps vision and the immune system. Supersweet corn was derived from spontaneous mutations and selected for its high sugar content.
- White-fleshed peaches and nectarines contain twice as many nutrients as yellow-fleshed varieties. The advice to avoid white food isn't always a rule!
- Choose interesting potatoes. French Fingerlings, with red skin and creamy flesh, have 50 times more antioxidants than the white, Kennebec potato. A purple potato native to Peru has 28 times more cancer-fighting anthocyanins than common Russet potatoes.
- Granny Smith apples offer three times the nutrients of a Golden Delicious.
- Choose purple. Purple carrots provide almost 20 times more phytonutrients than orange carrots and are sweeter than orange carrots. Purple cauliflower is rich in anthocyanins and glucosinolates. Purple tomatoes also are packed with antioxidants.
Roxy Turner
BHC Nutrition Coach
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Animal Flow Workshop Series
Saturdays, May 25 - June 29
If you feel like your exercise routine has hit a rut and you are looking for ways to add more playfulness into your workout, this is just the class you need!
Anima
l Flow i
s
a bodyweight training program that features animal-style movements (beast, crab, ape, scorpion) to create a
fun, fluid workout that increases mobility, flexibility, stability, strength, power, and endurance - especially in the core, shoulders, and wrists. All without any fitness equipment!
Each class will begin with a combination of movements designed to build skill and strength, and finish with intervals to burn calories and increase cardiovascular fitness. By the end of the 6 weeks you will have learned how to put together the exercises that we learned into a sequence of movements, which we will call a "flow". See our YouTube page for an example of a beginner flow from Roxy!
This program is suitable for all ability levels, and modifications can always be made. Animal Flow can help you move better in daily activities such as lifting, carrying, bending, and climbing, in addition to increasing your power and performance in your favorite sports.
Duration: 6 weeks
When: Saturdays, May 25 - June 29
Where: Training Studio, 10:30am-11:30am
Class size: 5-10 people
Total cost: $75 per person
Sign up online or at the front desk.
Feel free to email the instructor with any questions: roxyt@ballardhealthclub.com
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Body Fat Testing Truck
Will be Here Again on April 28
The body composition testing truck will make an appearance at Ballard Health Club on
Sunday, April 28.
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. You can sign up at the front desk, or find more information at
bodyfattest.com
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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 -
APRIL: BOOT CAMP
(M/T/Th/F a.m. classes)
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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 April, we are inviting anyone to attend
Rise & Shine
Boot Camp classes on Mon/Tues/Th/Fri mornings.
Visit our
fitness class 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
Planting the Seeds for Spring
Happy Spring everyone! I know I don't have to tell you what spring is about, as I'm certain that you are aware of the growing possibilities that become available this time of year. This is the time of year that we get to work alongside mother nature by planting, imagining and creating the groundwork for an awesome summer, fall, and winter.
What seeds can you plant now that will show up.....er soon?!
Healthy eating habits, good sleep, and exercise are your keys to success. We've got your back here.
If you want to know more about nutrition and healthy eating, Roxy is your go to person.
What I'm here to do is to get you into our classes (we have plenty to choose from!) which will move your body to the level of exertion that is going to change how you feel and sleep for the better. And I think how you
feel
is the key here.
Please feel comfortable coming into any of our classes as you are - whatever shape, whatever size, whatever your energy level - just show up. We welcome all new faces and celebrate the diversity of all BHC members. I used to think we were a great health club in the heart of Ballard, but I've come to realize, with all of our members, we ARE the heart of Ballard. I see it every day in our classes and in the gym - good, hardworking humans doing the best they can to live a good, healthy life.
So, don't stop now. If you need a nudge, here it is - START NOW. You can come see me in Boot Camp. All of our 6:00am & 6:30am weekday Boot Camp classes are FREE this month. This is the perfect chance to get your workout in before your day begins. Unless you truly are sleep deprived, there are no excuses!
I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
Amidst the hustle and bustle of running a health club from day to day, I need to take time to reflect on a monthly basis and think of a topic to write about that is of interest to our members. It's like a "state of the club" announcement, and a very healthy process for me to go through.
With the exception of smaller studios, there are no other health clubs in Ballard where you can hear from the owner on a regular basis.
There are also no other clubs in the area that like to encourage direct input from members when it comes to deciding where to direct efforts on maintaining and enhancing what the club has to offer.
Everything from miscellaneous equipment (straps, various balls, benches, bars, clocks, etc) to an entire cycling studio - these were all original requests from our members.
It's the members that use the club on a regular basis. They are the best judge of what they need in order to make the most of their fitness experience here.
I receive input from members via direct email, chatting in person, and comment cards. Comment cards are reviewed and entered into a spreadsheet each week and then shared with our entire staff. The comments always trigger a discussion among our team regarding what actions we should take to follow up on the suggestion.
Before we make any changes in the club, I discuss with each staff member what direction they think we should take. I'm not smart or brave enough to do this on my own without their input. I also try and get as much individual member input as possible regarding requests to swap out one piece of equipment for another before moving things around.
With all that said, the message here is that we are very much a member-driven club and we welcome any input you have to offer to make your experience here the best it can be.
If you have an idea for us, you can submit your comments in person by filling out our comment form and putting in the suggestion box just inside the club's lobby. You can also submit comments online at
ballardhealthclub.com/suggestions
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