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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: OCTOBER
Thursday 12:00pm-1:00pm
NEW Instructor: Nicole
Studio X
Silver Sneakers
Wednesday 1:30pm-2:30pm
NEW Instructor: Spencer
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October - Half off Your First Month of Training!
Ballard GRIT (small group training) sessions are taking place in our
personal training studio on the 2nd floor that overlooks 22nd Ave and Leary Way. Participating in GRIT has improved one member's running performance and another's ability to be more active with their grandchildren. Half of each training session focuses on strength and skill-building, and the second half focuses on conditioning. There is a lot of variety, and it's always fun!
We encourage you to give GRIT a GO! If you register for Ballard GRIT during the month of October, you get the first month half off.
To see the online GRIT schedule and pricing, visit our GRIT web page. To sign up or try it out, please speak with one of our trainers at the front desk or email Aeron Jarvis, Training Manager, at aeronj@ballardhealthclub.com.
GRIT is available to members and non-members alike. The first class is complimentary for those who are interested in trying it out to see if they like it. Class sizes are limited, so make sure to reserve your spot ahead of time. Additional drop-ins are available for $20 per class, on a first-come, first-serve basis.
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Mindfulness Meditation Series
with Jerry Harter
Saturdays, October 6 - October 27, 4:00pm-5:30pm
Mindfulness Meditation, sometimes called Insight or Vipassana Meditation, is a moment-to-moment investigation of the mind and body process. Our experience is explored with a balanced and spacious awareness that's grounded in the present moment. It leads to greater clarity, stillness and a growing understanding of the nature of life.
During these four weeks there will be meditation instructions, talks about the philosophy of the practice, suggestions for daily practice, and time for discussion and questions. While Insight Meditation is a Buddhist tradition, this class will be taught from a secular perspective. The class is appropriate for those completely new to meditation as well as those who would like to support their practice.
Jerry Harter has been studying and practicing Mindfulness Meditation for over 35 years. He teaches meditation classes with the Seattle Insight Meditation Society, mentors beginning students, and facilitates neighborhood sitting groups. He finds nature to be especially supportive of his practice, values practicing mindfulness in all aspects of life, and particularly appreciates the Buddhist instruction of 'See for yourself.'
Cost $40 for the entire series
Sign up at the front desk or
online
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Restorative Yoga For Breast Cancer Patients and Survivors Workshop
with Katherine Boury
Saturday, October 27, 2:00pm-4:00pm
Katherine Boury, a breast cancer survivor, will lead a gentle and nurturing Restorative Yoga practice focusing on poses and sequences designed to decrease anxiety and stress and increase lymph node flow.
For women who have had breast cancer, research shows those who practice yoga may also have less stress, fatigue and joint pain from hormone therapy which encourages better quality of life. The yoga in this workshop is gentle and participants can put as much or as little energy into it as they desire.
Life is better with yoga.
Talk to your doctor before starting any new exercise or new therapy to make sure it's safe for you.
Cost $25
Sign up at the front desk or
online.
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Full Body Functional Strength Circuit from Jake
As the fall approaches, it's a good time to start thinking about ways to bring those workouts back indoors and make use of this warm, dry gym and all its equipment. Here's a super time-efficient way to get a good full body workout in 15-20 minutes! It's a good mix of
strength and
muscular endurance exercises with
time-based sets so you can either go lighter with more reps, or crank up the weight and focus more on strength gains.
3-4 Rounds:
- 60sec - Barbell Deadlifts
- 60sec - Landmine 180s (see photos below)
- 60sec - Alternating Plyometric Push-Ups
- 30/30sec - Single Leg Step Ups
- 60sec - Decline Leg Raises
If you are looking to develop a little more
explosive strength
, substitute power cleans in place of the deadlift! Set up a fitness training session with a trainer and we'd be happy to help you get accustomed with this routine.
Personal Trainer
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Member Success Story:
Stephen Fisher
How long have you been a member at Ballard Health Club? Since September 2010 (when Aeron signed me up!).
What is your favorite piece of equipment or exercise to do in the gym? I enjoy squats and presses, using barbells, dumbbells, or kettlebells. I'm not a fan of the "bands".
Why do you work out? For two reasons, equally important: a) to keep physically fit, so I'm able to be active outside of the gym; and b) for mental health, to which exercise contributes mightily. The Roman poet Juvenal had it right: mens sana in corpore sano (
a healthy mind in a healthy body).
What do you do to work out? Whatever balanced routine, (upper body, lower body, core), that the trainers give me. They know their business; I faithfully follow the program! They also introduced me to the terrific concept of changing my routine every couple of months. Regularity. Coming to the gym first thing in the morning is simply part of my daily routine, like brushing my teeth. It's really that simple.
Why do you choose to work out at BHC? Back in 2010, I shopped around, looking for a place that seemed right. Nothing could match up to the BHC - friendly, no hype, definitely a non-corporate feel.
Anything else you'd like to add? Like most of us, I don't wake up every morning feeling wonderful. However, even on those days when I'm feeling imperfect and it's a struggle to get to the gym, I always - and I mean always - feel great after a work-out and a shower. I'm grateful to the BHC for making this a highlight of my day.
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Nutritional 'Did You Know'
Eating for a Healthy Gut
Now that autumn is officially here, it is important to think about how our diet and exercise play a role in keeping us healthy during the cold and flu seasons. As the old adage goes, prevention is the best cure, and I want to write this month about the importance of eating for a
healthy gut in order to
boost the immune system.
When we eat, our immune system gets involved as soon as the food enters our mouths. It starts with the antimicrobials in your saliva, then has to pass through the stomach's hydrochloric acid. Next, it has to make it past the proteins and chemical compounds further down the digestive chain that can sense and fight any harmful bacteria that may have made it past, until it reaches our own personal bacterial population which helps prevent harmful bacteria from entering our bloodstream or taking root in our small intestine and colon.
Since the foods we eat affect these bacteria and the complex compounds they release,
prebiotics and probiotics deserve special mention for helping to prevent illness. Both are essential to gut health, which is essential to immunity. Probiotics are the bacteria themselves, and have been shown to help us recover faster once we get sick. Prebiotics are food for the bacteria, and help nourish our good microbial friends.
The best whole food sources of
prebiotics are (aim for 2-3 servings/day):
- Vegetables: asparagus, garlic, Jerusalem artichokes, leeks, and onions
- Starches: barley, beans, oats, quinoa, rye, wheat, potatoes, and yams
- Fruit: apples, bananas, berries, citrus, kiwi
- Fats: flax seeds and chia seeds
And the best whole food sources of
probiotics are (aim for 1-2 servings/day):
- Dairy: yogurt, cheese, and kefir with live and active cultures
- Fermented vegetables: pickles, sauerkraut, kimchi
- Fermented soy: miso, tempeh
- Miscellaneous: soy sauce, wine
Eating whole food sources of pre- and probiotics will greatly reduce your chances of getting sick this year, by keeping your gut happy and healthy.
Cheers to your health!
Roxy Turner
BHC Nutrition Coach
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Club Improvements
Steps closer to the new Cycling Studio
To gain access to our new cycling studio (being built on the 2nd floor)
from the main gym, we need to move Studio Y's HVAC (heating/cooling) unit that is currently located in the old stairway between Studio Y and the 2nd floor. As it turns out, there was an unused two-story elevator between the basement level and the breezeway entrance to the club. This elevator was used back in the 90's during the Ballard Backstage nightclub days to move band equipment from the entrance to the lower level of the club. We have decided to make use of the old elevator shaft by turning the top half into a small mechanical room (for Studio Y's HVAC unit) and using the bottom half to create a new nutrition office.
The necessary work needed to move the HVAC unit triggered efforts to take care of a few more wish list items to improve the use of spaces around the lobby area.
Here are several of the items we are working on:
- Removing the elevator cage and mechanism from the old two-story elevator shaft.
- Build a small mechanical closet on the top of the elevator shaft (near the breezeway entrance) to house the Studio Y HVAC unit. Then move the HVAC unit to the new mechanical closet.
- Install duct work from Studio Y to the new mechanical closet where the HVAC unit will be moved to.
- Demo out the brick wall at the north end of the lobby where the door to the new office will be located.
- Remodel the lobby men's restroom in the lobby to convert it into new gender neutral, ADA compliant restroom.
- Convert the existing women's restroom / nutrition office off the lobby to an employee locker and break room.
- Convert the existing employee locker and break room into a shop to clean and repair equipment.
We are attempting to do all of this work with the least impact on members, but if you do hear a few construction noises from time to time - please excuse us as we continue to improve the club for everyone.
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New Trainer - Hattie Quick
Hattie grew up participating in sports and being active from a very young age. She has regularly continued running, yoga, and going to the gym. However, it wasn't until 2016 that Hattie realized her desire to move away from her desk job as a researcher to pursue a career in the fitness industry. Hattie completed her personal training program in 2017 and went on to work in various settings before spending the first half of 2018 traveling abroad with her husband. She is also a trained Hatha Yoga teacher and frequently teaches around the Seattle area. Her certifications include Personal Training, Kettlebell Training, Sling Training, CPR/AED/First Aid, and Yoga Teacher Training.
Hattie enjoys helping others learn how to keep their bodies safe while exercising at the optimum level for health. She is also skilled in working with repetitive movement patterns and how to correct for the various ways they can present in the physical body. She uses a holistic approach to wellness, choosing to select from multiple modalities to address the areas of need. Hattie helps her clients with lifestyle changes so they can feel empowered to be the leaders of their own fitness goals.
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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
- 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. 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 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 - OCTOBER: BodyPump™ with Leah
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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 October, we are inviting anyone to attend
BodyPump™
with Leah.
This class takes place Tuesday
8am-9am
and is open to all levels.
This class is an upbeat weightlifting program that tones, strengthens, and conditions your body using a barbell.
Please note that non-members must bring their photo ID with them.
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YOUTH DROP INS
Minors will need to have a legal parent or gaurdian sign a waiver and release of liability form prior to their being able to use our facilities. This waiver is now available on our
website.
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Class Focus from Karen
With age comes wisdom and.....
I was teaching Boot Camp last week and a member asked me about saggy arms. More directly, how to get rid of them. I could have just said, "work your triceps". It's true, that's the muscle we want to strengthen to firm the back of our upper arms. But instead I held up my own arm and gave it a good shake, showing her the slow waddle of an arm belonging to a woman of a certain age.
With age, I am wise enough to know that no matter how hard I work out I won't have the body of a 20 year old. I'm in really good shape and you wouldn't notice my jiggly bits unless I pointed them out, and this is also how I felt when I looked at her. We both work out and do our best to slow down the aging process, cause we all know we can't stop it. We're not on the outlook for each other's flaws, but we are way too hard on ourselves when we look in the mirror.
So let's rewrite how we view aging bodies. The benefits of exercise far outweigh the comfort of an extra hour a day of sitting on the couch. Exercise is important throughout our lives, and as we get older there is a significant advantage for those that do make it to the gym. You are more likely to be stronger, have better balance, good metabolism, endurance, and let's face it, be less cranky.
This month we are offering the Tuesday 8am BodyPump class with Leah as the Free Class Pass. If you want to firm up some of the softer parts of yourself this is a good place to start. Each class is designed to work all of the major muscles of your body in a safe and challenging way. I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
We have had a busy September with many personnel changes.
Allison Raines had been with BHC for over six years, and did everything from buying all our supplies, to managing training, working the front desk four days a week, starting the Small Group Training offering, and taught seven classes a week. Allison decided to try out a completely different career path and recently left BHC for Amazon, and is now working there as a legal assistant. Allison still teaches classes - MAX-Fit on Wednesdays @ 6:00am, and
BodyPump @ 8:15am on Saturdays.
Aeron Jarvis worked at BHC several years ago, and decided to come back just as Allison was making plans for a career switch. With Allison's help, Aeron has stepped in to take on most of the roles Allison had, including running the 12:15pm Cardio-Mix classes, publishing the newsletter, buying supplies, and has also stepped into the Allison's shoes as our new Training Manager.
Ace Young worked on the ON (Overnight) Crew for over two and a half years, and became the manager of the ON Crew about a year ago. Ace has just left BHC to join his old friend and former BHC ON Crew colleague, Ryan Potter, to attend college in Sweden.
Vanessa Peterson also worked on the ON crew for over two years, and she will be working her last weekend in September. After years of juggling a couple of overnight shifts a week with attending school, Vanessa is ready to start prioritizing her sleep! She is looking forward to going back to being a regular BHC member, as she was before she worked on the ON crew.
With Ace leaving, Jake Burkey, our Facilties Manager, was assigned the additional role of managing the ON crew. One of Jake's first tasks was to hire a completely new staff of three individuals, and have everyone thoroughly trained by Ace before he left. We now have a completely new ON crew team of Tony Phillips, Yanni Li and Fred Brown in place under Jake's leadership.
To round off a busy September of personnel changes, we have a new trainer on board! Her name is Hattie Quick, and her bio is in the New Trainer article above.
Allison, Ace, and Vanessa were most certainly a dear part of our BHC family. Its a bittersweet parting considering how much their staff presence will be missed, but we are also excited for them in their next adventure.
Sincerely,
Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com
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