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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 (available for a one-time purchase of $10 at the front desk)
4TH of JULY: FRONT DESK & MAIN ENTRANCE CLOSED. ACCESS TO THE CLUB AVAILABLE WITH AFTER-HOURS RFID KEY FOB
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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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JULY CLASS CHANGES
Studio Y
Barre
Monday/Wednesday/Friday 9:30am - 10:30am
NEW Instructor: Jaclyn
Studio X
Step & Tone
Tuesdays/Thursday 10:45am - 11:45am
SUB Instructor: Aeron (beginning 6/26 through summer)
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JULY 4th CLASS SCHEDULE:
Cardio Mix w/ Allison
9:00am - 10:00am
Yoga with Karen
10:00am - 11:00am
The front desk and main entrances are closed at the club for 4th of July; members must use an after-hours key fob to access the club to attend these classes. See the front desk for details.
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Zumba and Yoga @ Ballard Commons Park in July!
Zumba in the Park with Tricia
Saturday, July 7 @ 10am
Note: Zumba will NOT be held in studio X on Sat. July 7 @ 10am
Yoga in the Park with Marianne
Saturday, July 21 @10am
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Instagram Workout Challenge for July!
***FUN***EVERY FRIDAY***EASY to PARTICIPATE***
Winners will receive an item from the BHC shop and be entered to win a free month of membership. It's easy to participate:
- Follow @Ballardhealthclub on Instagram. Don't have Instagram? It's easy to join by downloading the app.
- Every Friday in the month of July, we will post a new workout challenge. Complete the challenge each week and post it to your Instagram.
- Tag @Ballardhealthclub and use the hashtag #VerkOutBallard
Everyone who completes the challenge and posts to Instagram by August 3 will receive a BHC shirt, water bottle or bag and be entered to win a free month of membership at BHC.
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Zumba at Seafood Festival - July 14 @ 12pm
Taylor will be leading Ballardites and visitors from all around in a free Zumba class at Seafoodfest. Find her at the main stage on Saturday, July 14 at 12PM. Everyone is welcome to join in on the fun!
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Small Group
Training
We have exciting news for those who currently - or wish to - take part in small group training. Due to the special attention people receive during small group training sessions, we wanted to develop a designated training space specifically for small group training. It's here, on the second floor! More about the new space from Pat the owner in his letter to members.
If you are looking for personalized training in a team environment that will help motivate you and keep you on track, BHC runs small group training sessions on a continuous basis, with a variety of class times to fit every schedule!
Enrollment is currently limited to 6 people per group.
Participants will be required to register for each class day(s) and time(s) they wish to regularly attend before signing up.
The cost is $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 group training is available to both members and non-members. Drop-ins are available for $20 per class, on a first-come, first-serve basis.
We currently offer 12 group training sessions per week! To check the Small Group Training schedule, visit the Small Group Training page on our website or pick up a schedule by the front desk. To sign up, you can speak with one of our trainers at the front desk, or go to the same link.
Small group 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. E
ach small group training session is scheduled to do the same workout throughout each day, no matter the instructor. All levels are welcome!
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Teen / Tween Yoga Series with Jen Olson
Ages 11-17
Wednesdays, 1:00pm - 2:00pm
July 11 through August 29
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. Guests under the age of 18 will need to have a waiver signed by a parent or guardian. Children under the age of 15 must be accompanied to the gym by an adult.
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Back Care With Jason Butler & Dr. Krysann
Aug 5, 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, formerly known, Kinetic Sports Rehab (name changing soon).
They are super informative!
Cost: Free,
Sign up
online
or at the front desk
.
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Autumn Yoga Retreat at Suncadia
with Heather Rudin and Tracy Hodgemen
Friday November 2nd through Sunday the 4th, 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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Summer Pre-hab Workout
BHC Trainer
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Member Success Story
Michael Collins & Julie Steck
Members share their story of how regular Silver Plus attendance made them strong-and-able on their trip in France
Julie and I just wanted to let you know how things are going for us in Bourgogne, France.
Our workouts usually start at 9:00 each morning. We are expected to have all of our prep work done setting up our gear before that time.
Most of our workout is conducted on a device known as an écluse. This is a machine that was first conceived by Leonardo De Vince and has been improved over the years. However most of the equipment we use is from the 1800's although there is more electric assist being added making workouts not only faster but less tiring.
We start with rope work. While each rep is relatively short, we might do as many as 20 reps in a day, plus each rep must be repeated until completed properly.
Ladders are often combined with the rope work, however ladders here are vertical and involve a bit more strength conditioning than the horizontal ladders we use in class. To keep the balance and agility component in place we must begin our assent of the ladder from a moving platform.
Resistance training is done by moving a large metal door through the water using a lever arm, rather the elastic bands popular in the US. By changing body position this machine can target many different muscle groups.
Once the door has been moved into place we use the VNF equivalent of the TRX apparatus. We lean back as far as we can comfortably while holding onto the rope as the water level changes the rope length changes as well, meaning you have to be continually pulling yourself up the rope, or lowering yourself down the rope. By adjusting the water level you are able have the pull coming from different angles.
After 3 to 5 hours working out at the écluse we usually put in additional workout time either on non-stationary bikes or walking, while carrying weights. These weights are often measured in liters, or more accurately 750cl increments, this is France you know. The reward comes knowing that the weights we are carrying will go down very nice with dinner.
Thanks to your Silver PLUS class, and all the work we did building strength, while improving balance and agility, the only pain we've had was purchased at a local boulangerie, along with our morning croissants.
VNF - Voies Navigables de France - Controls the canals of France
écluse - lock
boulangerie - bakery
pain - pronounce pan - bread
750cl - the size of the normal wine bottle
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Nutritional 'Did You Know'
Maximizing Nutrients from Your Fruits & Veggies
Are you interested in learning how to get the
most
flavor and nutrit
ion from the fruits and vegetables you already eat? See below for 12 terrific tips on how to do so, from the Book
Eating on the Wild Side
by Jo Robinson.
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Tearing Romaine and Iceberg lettuce the day before you eat it quadruples its antioxidant content.
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The healing properties of garlic can be maximized by slicing, chopping, mashing, or pressing it raw and then letting it rest for a full 10 minutes before cooking.
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The yellowest corn in the store has 35 times more beta-carotene than white corn.
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Cooking potatoes and then chilling them for about 24 hours before you eat them (even if you reheat them) turns a high-glycemic vegetable into a low- or moderate-glycemic vegetable.
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Carrots are more nutritious cooked than raw. When cooked whole, they have 25 percent more falcarinol, a cancer-fighting compound, than carrots that have been sectioned before cooking.
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Beet greens are more nutritious than the beets themselves.
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The smaller the tomato, the more nutrients it contains. Deep red tomatoes have more antioxidants than yellow, gold, or green tomatoes.
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The most nutritious tomatoes in the supermarket are not in the produce aisles- they are in the canned goods section! Processed tomatoes, whether canned or cooked into a paste or sauce, are the richest known source of lycopene. They also have the most flavor. Make sure they are in a BPA free container.
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Storing broccoli wrapped in a plastic bag with tiny pin pricks in it will give you up to 125 percent more antioxidants than if you had stored the broccoli loosely wrapped or in a tightly sealed bag.
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Canned or jarred artichokes are just as nutritious as fresh.
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Thawing frozen berries in the microwave preserves twice as many antioxidants and more vitamin C than thawing them on the counter or inside your refrigerator.
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Ounce per ounce, there is more fiber in raspberries than bran cereals.
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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 welcoming 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 -
JULY: Myofascial Release
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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 July, we are allowing anyone to attend
Myofascial Release with Helen. This class takes place
Saturday 12:15pm - 1:15pm and will be open to all levels.
Using a variety of props we stretch and manipulate our fascia, or connective tissues. We release specific areas of sticking and tension as well as deeply relax the whole body.
Please note that non-members must bring their photo ID with them.
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Class Focus from Karen
July 4
th
classes, Summer at Ballard Commons Park, Events, Seafood Fest and Teen/tween yoga!
Wow, it's July! I love the PNW in the summer. Here we are in the most beautiful place to be during the hottest months of America. We've got you covered if you're sticking around, and we'll be waiting for you if you're off on your summer travels.
First of all, we will have both a Cardio Mix class and Yoga class on July 4th - note that you must have a key fob to get into the gym, which you can purchase at the front desk for $10 at any time
before July 4th.
And many of you know Galen, our super savvy step instructor, is taking a summer hiatus to frolic in France. Little did we know how hard it would be to replace her! It's taken months, and a lot of weird turns, to finally find the perfect substitute. Aeron is a long-time instructor at BHC, and a newly minted BHC personal trainer (among other titles). This was a great reminder that sometimes what you're looking for is right in front of you. So yes, we will continue to have our Tues/Thurs 10:45am Step and Tone Classes! Yay!
We are also working with the Ballard Alliance and trying to help keep Ballard, well, Ballard. Not completely weird, but definitely fun. Tricia will teach a Zumba class on Saturday July 7 @ 10AM (mark this down) in Ballard Commons Park. And Marianne will teach a Yoga class on Saturday July 21 @ 10AM (mark this down too!) at the same park (yup, Ballard Commons).
And for the 5
th
year in a row, we will be hosting an event at Seafood Fest. YUM! Taylor will teach a Zumba class @ 12PM on Saturday July 14 at the mainstage, so before you feast on salmon, beer and local music get in a good workout!
Again, this year we will offer a yoga class on Wednesday from 1-2pm starting July 11
th
. Jen Olson is returning to offer a healthy practice of mindfulness and movement for your kids
11-17 year olds.
Please check in with the front desk for membership and drop in options.
Rounding out the summer we will have another Back Care Workshop with Jason Butler and Dr. Krysann from formally Kinetic Sports Rehab (they will have a new name soon). We did a Hip Workshop a few months ago with them, that was wildly popular. This is a free workshop about back care and back pain on August 5 @ 11AM. I'll be there, I hope you will be too. They are super informative!
We are really blessed to live here and within such a great community. We hope you join us for a summer of fun! I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
Back in April I mentioned that we had a chance to expand the club into newly available space in the building, and we reached out to the members for suggestions regarding what we should use this space for. I received quite a few suggestions, and the most popular request was to use the space for a cycling studio at BHC.
With that said,
I want to announce that we do plan on having a cycling studio open sometime in the Fall. We are looking into the possibility of having
both traditional instructor led classes
and special "virtual" classes that would lead a group of participants through a guided route on a screen. The cycling studio's location will be above Studio Y. Access to this new studio will be via an old stairway that is already in place in the "closet" just outside the door to Studio Y. One of the tasks we need to do it to relocate the HVAC unit that is in the closet/stairway.
For the remaining two thirds of the space, we have decided to make this the home of our Small Group Training program. As SGT has continued to grow and gain popularity with our members, it has become increasingly difficult to hold the sessions in the main gym while trying to respect the space of all the other members as they go about their own workouts. We are excited to say that we have already converted the area above the back half of Starbucks into a training gym, and we have moved our SGT sessions into this new space. We will continue to enhance and grow this relatively new program at BHC. If you are interested in joining one of these groups, please fill out the registration form at the bottom of the
Small Group Training page on our website.
The training studio will expand to wrap around to the back of the building, where it faces Chase bank. The new cycling studio will be connected to the training studio via a hallway that contains two restrooms. There is quite a bit of work to do to get the new cycling studio ready, but we have already started the process and very much look forward to having a cycling studio be a part of a BHC PLUS membership.
We will keep you posted as we make progress on this exciting new step for BHC and it's members.
Pat Gilbrough
Owner and General Manager
[email protected]
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