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BHC is open 24 HOURS a DAY - 7 DAYS a WEEK
RFID key fob required for access outside of front desk hours (available 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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Happy Anniversary Contest at BHC
It's official - Ballard Health Club has now been around for 20 years! It's hard to believe, but the gym first opened its doors on May 1, 1998.
Each year we do a little something to honor our members on our anniversary, but we wanted to put together something special to celebrate this significant event. In addition to the usual snacks, we will be hosting a contest that our members can enter for the chance to win prizes.
To enter, write down your favorite thing or memory about BHC and turn it into the front desk, or email your response to info@ballardhealthclub.com. On the first of each month in the upcoming year, the winner will be announced on social media, and the participant will be given a prize. Prizes will vary each month.
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CLASS CHANGES: MAY
Studio X
Metabolic Conditioning
Mondays and Wednesdays 5:30-6:30pm
with Roxy
Class Change from Ab Lab/Butt and Gut
Studio Y
Yoga
Thursdays 5:30-6:30pm
New Instructor: Nicole
Yoga Basics
Fridays 6:45-7:45pm
New Instructor: TBD
Cancelled Classes
Yoga Tune Up
Mondays 8:00-9:00am
with Tess
Yoga
Thursdays 7:00-8:00pm
with Shuja
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Small Group
We are changing the way we run small groups! If you've ever wanted to try small group personal training, now is a great time to jump on board.
Starting May XX, BHC will now be running small group training on a continuous basis, with more class times offer to fit every schedule.
Enrollment is still limited to 5 people per small group.
Participants will be required to register for each class day(s) and time(s) they wish to regularly attend before signing up for the new plan.
The cost is still $15 per session, and will be billed monthly depending on how many sessions per week will be attended:
- 1 session per week - $60/month
- 2 sessions per week - $120/month
- 3 sessions per week - $180/month
Small groups are available to both members and non-members. Drop-ins will be available for $20 per class, on a first-come, first-serve basis.
Small group personal training is personalized training in a team environment. It is a great way to try new exercises and training strategies with someone there to coach you on good form, while being more economical than one-on-one personal training. Additionally, the group dynamic that comes with regularly working out alongside others will encourage you to push yourself to your limits and ensure that you get the max out of every workout.
No matter your current fitness ability, the most fun and affordable way to reach the next level in your workouts is to join small group training, where your group's personal trainer will push you and your teammates in new and exciting ways.
Small Group Personal Training Sessions will be offered at the following days and times:
Mondays
@9:00am with Allison
Tuesdays
@5:15pm with Lara
@7:00pm with Jake
Wednesdays
@8:00am with Chassi
@6:30pm with Roxy
Thursdays
@9:00am with Allison
@5:15pm with Lara
@7:00pm with Jake
Saturdays
@9:30am with Chassi
Sundays
@11:30am with Chris
Note that each small group training sessions is scheduled to do the same workout throughout each day, no matter the instructor.
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Barre Above Instructor Certification
Ballard Health Club will be hosting a barre instructor certification course with Tricia Murphy Madden of Barre Above.
Join the movement taking the country by storm and begin teaching your own barre classes. Fusing the best of Pilates, yoga, aerobics and elements of the strengthening exercises dancers do, Barre Above delivers a results-driven workout that is fun, dynamic and really works to sculpt muscle!
The certification will be at
Ballard Health Club on Saturday, May 19 from 12:30pm-8:30pm.
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Workshops
Personal Safety and Self Defense Workshop
June 23, 11:30am-2:30pm
with Joanne Factor from Strategic Living
Discover your personal safety essentials. In a single session you'll learn about real risks, assailant tricks, crucial targets, and how to create an impact and releases from the most common grabs. You will learn about recognizing and dealing with manipulations and ploys used by people who mean harm, be they strangers or people you know.
Joanne Factor is the owner and an instructor at Strategic Living, LLC and has been helping people discover their inner super heroes since 1994. She is a nationally certified self-defense instructor through the National Women's Martial Arts Federation, American Women's Self-Defense Association and Mona Lisa's Sword Self-Defense Instructors' Training.
Cost: $40
Sign up
online or at the front desk
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Teen/Tween Yoga Series
Ages 11-17
Wednesdays, 1:00-2:00pm
July 11 through August 29th
With Jen Olson
Yoga offers techniques for self-awareness, and thus connects us to inner peace. It helps us deal with life situations from a position of calm and strength. Yoga can be an important sanctuary for "tweens", a place to develop self-confidence as well as focus while having fun! This series will engage youth ages 11-17 through asana practice, meditation and breath practice.
The cost of this class is included in a Junior PLUS Membership. Guests may attend a single class for $8. Children under the age of 15 must be accompanied to the gym by an adult.
Sign up online or at the front desk.
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Instructor Highlight: Tricia Diamond
How long have you been at BHC?
I have been a part of the BHC fitness family for 3 years.
You're teaching Zumba on Saturday mornings; what can a member expect in your class?
Infectious energy and a dance fitness party where you will sweat and slay! From the lights to the music, burning calories and hearing music from around the world for all levels is the destination. We start off with modifications and you can add your own flavor. We take a trip around the world musically!
We start off with a dynamic warm up and increase with repeating choreography for all levels. We use different parts of a song, such as a chorus or phrase, as the basis for the choreography and in Zumba we cue without speaking. You will learn choreography as we go through repetition and example and all levels will definitely get the hang of it quickly. In Zumba Toning, you get a cardio dance party with toning as we use light shake weights to shape and sculpt your arms.
What other types of classes do you teach?
I teach MixxedFit, AfroBeats, New Orleans Bounce, Twerk Fitness, as well as Zumba Toning, Aqua Zumba, Zumba Kids and Samba Fitness. In the dance world I teach tap dance and African Dance, where the specialities I teach are Congolese Soukous and South African Zulu.
What exciting things are on the horizon for you?
I will be performing at Northwest Folklife and Pride this year! At Northwest Folklife, I am teaching an AfroBeats workshop on Memorial Day, May 28th, and a New Orleans Bounce Twerkshop on May 26th. I am really excited to teach a participatory dance workshop at an event celebrating cultural diversity!
My twerk team and I will also be performing at Pride this year on June 23rd, which is also exciting.
During the summer, I am also choreographing and performing Soukous and Zulu dance in Vancouver, BC and Los Angeles!
Do you have a favorite Ballard Health Club moment?
Sharing an hour of fitness with everyone is my favorite moment. The joy of dance and fitness and after the time has passed knowing you have accomplished a fitness goal together remains my favorite moment.
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Body Fat Testing Truck at BHC
The body composition testing truck will again make an appearance at Ballard Health Club on Sunday, June 10th.
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. Sign up for a time and/or get more information at the front desk.
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Quinn is a NASM Certified Personal Trainer
Quinn recently received her NASM (National Academy of Sports Medicine) Certified Personal Trainer Certification.
While Quinn has been working at Ballard Health Club for several months (and working out here for even longer!) she will now be taking appointments for training sessions.
Quinn loves combining fitness with the outdoors and is looking forward to helping people of all abilities and ages work towards functional fitness.
Sign up for a training session with Quinn online or at the front desk.
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Time to start thinking about leaning out for summer! High intensity interval training can amp up your workouts and add variation to your cardio routine. Add weights to specified
exercises depending on your personal fitness level.
Take a 2-3
minute break as needed between each set of exercises.
4 rounds of each set of exercise:
Set 1:
10 Wall Balls (with slam ball)
20 (total) Plank Shoulder Taps
S
et 2:
20 Jump Squats (with or without weight)
10 Push-ups (any variation, on knees, wide-arm, etc.)
Set 3:
20 (total) Mt. Climbers
10 Hammer curl with Shoulder Press (with dumbbells)
Set 4:
20 Reverse Lunges (with or without weight)
10 Lateral Shoulder Raise (with dumbbells)
Finisher: 500 Meter Row
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Spring Retreat at Suncadia Resort
LAST CHANCE TO SIGN UP!
A Yoga Adventure
Retreat in Nature
with Lara Roche-Sudar and Roxy Tuner
Friday May 4th thru Sunday May 6th, 2018
Adventure, Play, Relaxation -- these are a few words that describe the unique experience awaiting you on our Yoga in the woods retreat. Enjoy the beautiful landscape of the Central Cascades in Suncadia, and reconnect with the power of play that is often forgotten during the hustle and bustle of present day living. Experience a new level of rejuvenation when you take your yoga practice to a new setting.
We will greet each day with an energizing yoga practice and a nourishing breakfast. Then we are off to explore and discover the beauty and solitude of the new territory that surrounds us. During the evening, we will unwind with restorative and relaxing yoga or self massage. We will also learn how to make our own energy bars or granola, and have time to enjoy the hot tub or play on a slackline.
If you love yoga, nature, wellness and travel, then this retreat will be a match made in heaven for a weekend of rejuvenation and outdoors fun. Come join us for an amazing experience that you will not soon forget!
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Success Story:
How long have you been a member at Ballard Health Club?
I joined the gym approximately 30 days after it opened in 1998. I was a member at another gym in the area, but didn't really like the vibe. After coming in for a tour of BHC I was impressed and immediately gave notice to my old gym and joined BHC. In 2002 my wife and I were relocated to Philadelphia, PA for work. I missed the BHC during that time away. We returned to the Ballard area in 2009 and I immediately went to see Jade and got my membership re-instated. To my surprise, she had saved all my old workouts. In the 7 years I spent in Philadelphia I belonged to a couple different gyms, but there was nothing quite like BHC. I am very happy to be back!
What is your favorite piece of equipment or exercise to do in the gym?
I don't think I can say I have a favorite piece of equipment or exercise to do. But if I have to pick, I would say I have a love / hate relationship with lunges of any kind. I hate doing them because I know I'm going to hurt when I finish. This is also the same reason I love doing lunges. Anyone who's ever done lunges knows what I'm talking about.
Why do you work out?
I think the reason for working out has changed for me through the years, or should I say decades. I grew up playing sports year round in the Seattle area. When the organized sports came to an end, working out seemed like the perfect fit to fill the sports gap. I was not as committed to going to the gym when I was younger, but as time continued it became clear how important my gym time is to me. Now, if I miss a gym days, I feel a bit out of balance. I work out know to keep myself healthy and strong as much for today as well as for the future.
What do you do to work out?
I use mostly free weight and dumbbells in my routines. I also like my routines to usually consist of super sets including core exercises. I do my workouts starting around 5:30am during the week. Doing super sets allows me the time I need to get my work out in and get to the office.
What in the gym has worked for you in attaining your goals?
It's the other BHC "morning faithful" and training staff. I am motivated by how hard everyone around me is working out and the new or different exercises they are doing that I have not seen before. The occasional, we'll call it "encouragement" from those around me helps the motivation to keeping pushing forward.
Why do you choose to work out at BHC? (instead of another gym)
It's the people, the staff, and the positive vibe. I like the fact that BHC is small enough that it creates a personal environment for its members. But it's also large enough to offer a variety of cardio equipment, weights, machines, and space to get a workout.
Anything else you'd like to add?
My wife said she thought I went to the gym so I could eat pizza and drink microbrews. She might know me better than I know myself. LOL!
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Nutritional 'Did You Know': Eating for your Body Type
Everyone wants to find the perfect diet to help them either lose weight or gain muscle, but there is no "one size fits all" approach. However, eating according to your body type can be a great starting point.
There are three general categories of body types (pictured above): ectomorph, mesomorph, and endomorph. Very few people fall perfectly into one of the three categories; people are often a mix of characteristics.
Ectomorphs
are thin individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. This body type tends to have a faster metabolism and a high carbohydrate tolerance. Because of this, ectomorphs generally do best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type might be around 55% carbs, 25% protein, and 20% fat. (But don't drive yourself crazy with the math. Just think "higher carbs and lower fat.")
Mesomorphs
have a medium sized bone structure and athletic body. If they're active and exercise often, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat. Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.
Endomorphs
have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to have slower metabolisms, and as a result are naturally less active. Since they are not driven to be constantly in motion by a fast metabolism, excess calories are more likely to be stored as fat. As a result, they typically have a lower carbohydrate tolerance. Endomorphs typically do best on a higher fat and protein intake, with carbohydrate intake being limited and properly timed (e.g., after exercise). So that's what we recommend: a nutrient distribution of about 25% carbs, 35% protein, and 40% fat. Again, no math gymnastics. Just think higher fats and protein, lower carbs.
To learn more about eating right for you body type schedule a complimentary Nutrition Coaching appointment, or read more at Precision Nutrition.
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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.
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PERSONAL TRAINING STARTER PACK
To make personal training accessible to more of our members, we are now offering a Personal Trainer Starter Package that includes three 30-minute sessions for only $69!
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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Remember: New style parking permit was required as of January 1, 2018. Get yours at the front desk.
With all of the BHC parking areas, it can be confusing to know when each one is open and available for BHC members working out at the club or going to a class. To help with this, we have prepared a single sheet
BHC Parking Map available online.
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 is now allowing non-members to use personal training and small group training classes.
Non-members who are signed up for personal training or small group training are only allowed to use the club during their scheduled sessions.
New small groups start every 6 weeks at only $15 a session! Learn more at
ballardhealthclub.com/small-group-training
Rates are available at
ballardhealthclub.com/training
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FREE CLASS PASS -
MAY: Metabolic Conditioning with Roxy
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Each month BHC will be offering 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 May, we are introducing a new class - Metabolic Conditioning with Roxy. This will take place Mondays and Wednesdays @5:30pm, and will be open to all levels.
Metabolic Conditioning is a scientifically designed to boost your metabolism, burn body fat, increase strength, improve conditioning, and helps your body function well in daily life. It's fast, fun, results-driven, and open to any fitness level.
Please note that non-members must bring their photo ID with them.
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Class Focus from Karen
Here we are in the midst of the rainy season in Seattle. We used to call it 'get ready for bathing suit season', but we're better than that. Times have changed, priorities have shifted and our goals have grown up. From now until July 1
st
, when our summer officially begins here in the PNW, we have ample opportunity to make use of our indoor activities that will strengthen and lengthen our outdoor summer fun and goals.
Now is the time to start cross-training for your marathon, triathlon, mountain biking/climbing, hiking and even the summer BBQ (let's face it you'll feel a lot better if you've put in the work before you enjoy everything on the grill).
On top of two studios full of challenging classes, Roxy is bringing in a new class - Metabolic Conditioning - on Mondays and Wednesdays @5:30pm. I know it sounds scientific, and it is. Really, who wouldn't want to burn fat, build muscle, and give their metabolism a boost within the short time span of only 45 minutes? The class will utilize circuits, complex movement, body resistance, and use equipment such as dumbbells, kettlebells, medicine balls and other dynamic moves like squat jumps and sprints. This class is perfect to cross train for the unexpected slip on a hike or reestablishing your pace in a long haul event. Our bodies need diversity, and Ballard Health Club is trying it's best to bring you the classes that get you to step it up into the great unknown of optimum physical health, which needs constant reestablishing over and over. So go there, try a new format - we've got your back! Just show up and I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
May 1st, 2018 marks our 20th Anniversary!
I was a tenant in the Ballard Building in the late 90's, working in a small office on the 3rd floor when the Ballard Backstage nightclub was in it's last year of operation. I was focused on building a software company, and
remember hearing live music stream from the night club in the basement as I worked late into the evenings.
It wasn't long after the music stopped for the final time (which many fans of the Backstage lamented), that the transformation of the basement space from a night club into a health club began. I visited the basement in those ensuing months, watching the place slowly evolving into pretty much what you see at the club now.
As a BHC member the first 15 ½ years - and then as BHC's owner the last 4
½ - I do feel there has been a very consistent value and vibe that has thrived here all of these years.
I really have to give credit to the members that have made this place a part of their lives for much of that time. It's those members that have provided the stability and continuity that everyone else involved with this club has benefited from.
So, from the bottom of my heart, I want to sincerely thank the long term members of BHC that have made this club what it is for the enjoyment of all.
Now let's look forward to another 20 years!
Sincerely,
Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com
member# 1209
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