June 2018
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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

CLASS CHANGES: JUNE

Studio Y

Flow Yoga (used to be Vinyasa Flow)
Tuesdays @5:30pm
New Instructor: Heather

Open Yoga
Thursdays @4:00pm
New Instructor: Cobey
*starting June 14

Studio X

Zumba Toning (used to be Zumba)
Saturdays @9:30am
With Tricia

The following classes will take a break for Summer, starting June 1:

Ruby Dance Fitness, Mondays @7:30pm with Maria
Barre, Tuesdays @10:45am with Helen
Body Pump, Tuesdays and Thursdays @12:00pm with Allison
Flow Yoga, Tuesdays @7pm with Heather
High Fitness, Wednesdays @7:30pm with Emily
Barre, Thursdays @10:45am with Anna
Barre, Sundays @4:00pm with Nazz
ATTENTION: No Parking Alongside Chase Building

Chase has recently established NO PARKING zones along the side of their building. People parking in those areas will be ticketed by Diamond Parking. 

Please be careful not to park in the NO PARKING zones and only park in designated parking stalls. 
Small Group 
Personal Training

We changed 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. BHC now runs small group training on a continuous basis, with more class times 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.

Sign up at the front desk or online on our Small Group Training page.

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. E ach small group training session is scheduled to do the same workout throughout each day, no matter the instructor. All levels are welcome!

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
@6:00am with Allison *NEW CLASS
@9:00am with Allison    
@6:30pm with Roxy  *NEW CLASS

Tuesdays
@6:30am with Quinn  *NEW CLASS
@5:15pm with Lara
@6:45pm with Jake  

Wednesdays
@6:00am with Allison  *NEW CLASS
@8:00am with Chassi
@6:30pm with Roxy  

Thursdays
@6:30am with Aeron  *NEW CLASS
@9:00am with Allison
@5:15pm with Lara
@6:45pm with Jake  

Fridays
@6:30pm with Lara  *NEW CLASS

Saturdays
@9:30am with Chassi

Sundays  
@11:30am with Chris

*New sessions being added in the month of June!
Welcoming Aeron Back to BHC!

Aeron joined the BHC team back in 2009, when she shifted her corporate career to fitness. While BHC was still a place she called home, she moved into the role of property manager for the Ballard Building in 2012. During that time, she managed her own Outdoor Boot Camp business and Small Group Training business and continued to teach classes at BHC. Now she is back and is excited to see how she can grow and help others grow yet again.

Aeron enjoys hiking, trail/road running, yoga, strength & conditioning. Aeron's focus is on Cross-Training for sports and outdoor recreation, Functional Fitness for activities involved in daily living, as well as Lifestyle Practices for finding balance and reducing stress.

Aeron holds certifications in Personal Training - World Instructor Training Schools (WITS), Group Fitness Instruction - Aerobics & Fitness Association of America (AFAA). Other education: TRX Instructor, SFG Kettlebell course, Yoga Fit 1 & 2, Yoga TuneUp course, Running Well and Sports Nutrition.
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 .
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. 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.
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.
Metabolic Conditioning Workout

There are several ways to put together metabolic conditioning workouts, but my favorite is using Rest-Based Training . With RBT, the moto is, " Push until you can't, rest until you can". Some people will need to take lots of shorter rests, while others prefer fewer, longer periods of rest. With RBT you use rest strategically to generate just the right intensity for your individual metabolic needs.
 
Do the following exercises in a chain, resting only as needed. Start with five repetitions of each exercise, then work your way down to one of each. Since you will be doing a low number of reps (5-4-3-2-1), choose a heavier set of dumbbells.
  • Push-up
  • Bent-over row
  • Bicep curl
  • Military Press
  • Reverse Lunge
You can do this chain once at the end of your workout as a finisher, or 3-5 times for a full workout. Remember to take rests when you lose form or reach failure. Rest as long as needed, then start right where you left off as soon as you are able. If you find that you are able to get through the entire chain without taking a rest, the weight you choose is most likely not heavy enough for you.


Roxy Turner
BHC Trainer
Success Story:
Karen Trilevsky

How long have you been a member at Ballard Health Club?
Slightly more than 1 year.

What is your favorite piece of equipment or exercise to do in the gym?
The dumbbells and bench.

Why do you work out?
To be fit in order to do the outdoor activities I love - SKI, HIKE, BIKE, SCUBA DIVE.  To maintain good physical & mental health and reduce the risk of various unpleasant diseases & conditions

What do you do to work out?
Aim per week:
-3 gym / strength-training workouts (designed by Chassi)
-5 times running (2-4 miles, treadmill or outdoors)
-3 yoga practices

What in the gym has worked for you in attaining your goals?
-Excellent staff of trainers - having regular "free" sessions with a trainer to build a custom workout is amazing!
-Great variety of equipment, weights, space, & props
-Similar minded individuals

Why do you choose to work out at BHC? (instead of another gym)
-Staff (mentioned above)
-Wonderful clientele - people are nice, courteous, thoughtful
-Solid, clean, well-stocked facility - not new or fancy but it works
-Not crowded
-Great value

Anything else you'd like to add?
Overall, BHC is the best gym/ fitness center experience I've had.
Nutritional 'Did You Know': Mastering Meal Prep

Most of us live busy, over-scheduled lives. We are running from one activity to another and don't have much time left for things like healthy eating. So how do you keep your nutrition goals on track without time each day to construct the perfect meals and snacks? With a little planning, meal prep can take out the guesswork and help you stay consistent.

Before you can start mastering meal prep, you first must know correct portion sizes and what a healthy meal looks like. We want lean proteins, fats, carbs and vegetables in every meal. Check out this post to figure out correct portions - you can even use your hand to estimate!

Once you know the portions you should be using, it's time to start planning:

1.) When you have a little free time, maybe early morning on the weekends, take a look at the week ahead. Decide which days and meals you need to have ready to go.

2.) Make a menu. Decide what you will be making ahead of time and write down all the ingredients. One pot meals are a great option - think soups, chili or casseroles. Make a list for the grocery store.

3.) Time to shop. Hit up the grocery store and stick to your list.

4.) Cook your meals and pre-portion your snacks for the week. Make sure you put separate portions in separate containers or bags so there is absolutely no guesswork - just grab and go! Place your food in the refrigerator if you are planning to eat it that week, or the freezer for long-term storage.

Here are a few meal options:
  • Broccoli and chicken bake
  • Bean chili
  • Burritos
  • Spaghetti squash with meat sauce
And a few snack options:
  • Trail Mix: Combine nuts, seeds and dried fruit. Portion out ½ cup into separate bags.
  • Yogurt and berries: Buy a big container and portion out ½ cup into separate containers. Add frozen berries (which should defrost by the time you eat it!).
  • Hard boiled egg and crackers
Want more ideas? Check out this post from Iowa Girl Eats.

Allison Raines
BHC Nutrition Coach
Ongoing at BHC...
FRIENDLY FRIDAYS
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. 
_______________________
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!
PARKING AT BHC
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.
________________________
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

FREE CLASS PASS -  JUNE: Urban Latin Dance
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 June, we are allowing anyone to attend Urban Latin Dance with Maria. This class takes place Tuesdays @6:15pm and Saturdays at 11:00am and will be open to all levels.

Immerse yourself in the Latin barrios with a mix of authentic Latin beats - salsa, merengue, reggaeton, dancehall, cumbia, latin hip hop, electro-tropical and more - and an easygoing vibe.

This is a festive class to celebrate life as it is, in the moment, with invigorating music and dance. Follow the rhythm, let loose, and have fun!

Please note that non-members must bring their photo ID with them.


Class Focus from Karen: Safety First

Many of the staff and instructors at BHC recently attended a routine CPR training together. The first thing the trainer taught us to do was to breathe, and say out loud, 'I can do this'. Then we proceeded to learn, through repetition, the steps to saving another person's life with CPR. Repeating the steps over and over creates muscle and cellular memory. Our bodies respond to reinforcement, good and bad.
 
We have scheduled many of our classes so you can find an exercise routine to positively influence your body as well as your lifestyle. Let's face it, hitting the gym three times a week is going to have better impact on your body (and wallet!) than hitting happy hour three times a week. I'm all for happy hour, but when it comes to positive reinforcement the gym is going to win every time.
 
As far as repetition goes, the more we repeat a pattern the better we are able to access that information in times of stress. That's why our CPR instructor Dave had us repeat the steps to take over and over again, and encouraged us to have meetings to practice so that if such an event occurred we'd be able to respond rather than react. On a similar note, we are bringing Joanne Factor back for another Self Defense workshop on June 23 at 11:30am. She will be teaching the steps to Self Defense, a pattern of behavior and actions that could save your life.
 
So whatever the patterns are that you'd like to create in your life, we've got your back. Whether it is the daily routine, or the annual training, remind yourself to take a breath, say ' I can do this,' and then show up. I'll see you in class!


Karen Gamble
BHC Class Director 
From the Owner

As many of you know, BHC reached a major milestone last month - our 20-year anniversary. This month, I would like to acknowledge and celebrate the people that have worked here most, if not all, of those years.

MJ Daniels first worked at the front desk when the club opened in May of 1998, in addition to instructing aerobics classes. Shortly after MJ started, she discovered something called "yoga" and the rest is history. MJ was also our first Class Director, in charge of establishing our classes and hiring instructors for them.

Yoga classes started just a few months after the Club opened it's doors in 1998. And since then, BHC has been known for it's great value in quality yoga. Tracy Hodgemen was hired as our first yoga instructor, and  Heather Rudin joined us shortly after.  We are grateful that the two wonderful instructors that started yoga at BHC are still with us!

David Seborer came on board at BHC in 1999, and members have been enjoying David's style of yoga for the past 19 years.

Charlene Powell has been teaching Pilates at BHC for 18 years, to the delight of many.

Galen Hermelee started doing a Step class at BHC in 2000, and was also our Class Director for while. She took a break from BHC to live out of the country for a spell, but then came back home to BHC and has taught her Step class twice a week ever since.

Jose Rios is also one of our Step class instructors, and has been teaching at BHC since 2003.

The people above have made BHC a part of their life for all (or most of) the club's history. The members of BHC have greatly benefited from their reliability and the care they have given to all the classes they have presided over all these years. 

My sincere thanks to MJ, Tracy, Heather, David, Charlene, Galen and Jose for all the time you have spent at Ballard Health Club, and we hope to see you all for another 20 years!

Sincerely,

Pat Gilbrough 
Owner and General Manager
pat@ballardhealthclub.com

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