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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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PLAN YOUR HOLIDAY VERKOUTS
HOLIDAY HOURS & NEW YEAR'S DAY FITNESS CHOICES - BRING IT!
Christmas Eve - We will close the front desk at 3:00pm on Christmas Eve. After Hours Access will be available until 8:00pm.
Christmas -
The club will be completely CLOSED for Christmas from 8:00pm on 12/24 to 5:30am on 12/26. There will be NO after hours access to the club during this time.
Day after Christmas (12/26) - The front desk will open at it's regular time of 5:30am.
New Years Eve - The front desk will close at 3:00pm on New Year's Eve. After Hours Access will be available from then on.
New Years Day - The front desk will be
OPEN 8:00am-10:00pm. After Hours Access will be available during all other times.
NEW YEAR'S DAY - LIMITED CLASSES & THE GIFT OF GRIT
Cardio Mix
w/ Aeron (
9:30am-10:30am)
Yoga w/
Marianne (
10:30am-11:30am)
Barre
w/ Marianne (
11:30am-12:30pm)
*This class is normally a $20 drop in, but we waiving it for free for New Year's Day! Class size is limited to 12, so signing up in advanced at the front desk is recommended.
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CLASS CHANGES: DECEMBER
STUDIO Y
Barre
Tuesday/
Thursday with Marianne/Jana
Time change from 6:15am to 6:30am
Barre
Thursday 6:30am
New instructor: Jana - Starts 11/29
STUDIO X
Silver Plus
Wednesday 11:00am-12:00pm
New Class and Instructor: Hattie - Starts 12/19
Body Pump
Tuesday 8:00am
Canceled
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DECEMBER FITNESS CHALLENGE
Let's help each other stay active through the holiday!
Grab a friend and join us for a Ballard Health Club Fitness Challenge - December 1-31!
It's easy to play and track. Every Friday in the month of December, we will post a new fitness challenge on the whiteboard (outside studio x) and on Instagram.
Complete the challenge each week and either post it to your Instagram - tag @Ballardhealthclub and use the hashtag #VerkOutBallard. Or track it in the gym by placing a gold star by your name on the tracking sheet posted by the whiteboard.
Everyone who completes the challenge by December 31 will be entered into a drawing to receive either a BHC shirt, water bottle or bag - your choice! There will be 5 names drawn for a proshop item!
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GIVE THE GIFT OF HEALTH & FITNESS
WITH A
GIFT CERTIFICATE
Looking to give someone the gift of good health and fitness? Look no further! Gift Certificates are available for purchase at the front desk! See our
pricing web page for membership rates and options.
As a bonus, you get this cool BHC gym bag when you spend $150 or more on a gift certificate! What!?
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PARTNER TRAINING
Another Great Way To Train and Improve Your Fitness
As the new year approaches, we often think about setting new goals to enhance our fitness and well-being because our health is important to us.
If you have a buddy that you come to the gym with or if you would like to invite a friend/loved one to workout with you, Partner Training might be a great option to try out! Training with a partner is encouraging and fun, plus it helps each person develop workout structure and accountability - so you both can stick with it.
Partner Training is designed for 2-3 friends, and is available in either 30 or 60 minute sessions. Sessions can be purchased either in singles or a package of six. Participants do not need to be BHC members for partner training sessions.
The cost of Partner Training sessions is listed below. Note that each person who participates in a partner training session must purchase their own session or package.
Come talk to us at the front desk if you have an interest or questions!
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12 DAYS OF CHRISTMAS WORKOUT
FROM LARA
Each circuit adds an exercise for each round. Start with 1 box jump, then 2 slams and 1 box jump. Then 3 SL DLs, 2 slams, and 1 box jumps, etc.
1 box jump
2 medicine ball slams
3 single leg deadlifts on each leg
4 dead bugs on each side
5 squat thrusts
6 alternating rows
7 reverse lunges on each side
8 alternating push press on each side
9 squat jumps
10 push-ups
11 single leg glute bridges
12 jumping jacks
BHC Trainer
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Member Success Story:
Annie Thomas
How long have you been a member at Ballard Health Club? I've been a member since the beginning of 2016, so about two years.
What is your favorite piece of equipment or exercise to do in the gym? I love the racks because they are super versatile - you can squat, deadlift, bench, etc.
Why do you work out? I played college soccer, so it's always been part of my routine since I can remember. More so these days I work out to make myself a happier healthier person. It's definitely helped aid anxiety over the years and release stress from work.
What do you do to work out? I do a mix of compound lifts and bodybuilding lifts. I try to mix in some cardio, but do admit I'm pretty terrible at getting in my couple days of cardio.
What in the gym has worked for you in attaining your goals? Having a goal down the road helps keep me motivated - like a vacation. It also helps to have a workout buddy that will get up at crazy times of the morning to make it into the gym with me (thanks Ryan!!).
Why do you choose to work out at BHC? I like that it is more of a community feel versus the other gyms in the area. Everyone is super friendly, it's very consistent and not super crowded.
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RESTORE, REFRESH, RENEW
Restorative Yoga, Yoga Nidra & Sound Bath
Take time this winter to rest and go deep inside. Follow the rhythm of nature and slow down, rest more and build your reserve. In this practice we will do a gentle warm-up followed by a restorative practice, short yoga nidra (a lead meditation through the body for deep relaxation), and a 20 minute sound bath. All levels welcome.
Both classes will be a fundraiser for The Seattle Animal Shelter. Yoga instructor, MJ, volunteered walking dogs at this shelter for 8 years and knows how much they help animals in need - both in our area and from other states. Share what you can to help rescue and protect animals.
Offering This Workshop on Two Separate Days:
- Saturday, December 29, 4:00pm-5:30pm
- Saturday, January 26, 4:00pm-5:30pm
Cost of workshop is $20 with the option to donate during the event.
Sign up at the front desk or
online
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Nutritional 'Did You Know'
The holidays are a time to enjoy family, friends and
food.
On average, Americans gain approximately one to two pounds during the holiday season. While this weight gain isn't dramatic, research shows it tends to stick and accumulate over the years. Luckily, those pounds can be avoided through mindful eating in moderation and a few simple strategies.
Tip: Use a smaller plate
This allows you to put less food on your plate and encourages proper portion sizes. Before you go back for seconds, drink a glass of water and wait 10 minutes to see if you really are still hungry.
Tip: Eat low to high (when it comes to calories)
Start with a broth-based soup, fresh salad, or veggie dish, then move on to the lean proteins. By the time you reach for the desserts, a few bites will be all you need to feel satisfied.
Tip: Become a food snob
Have you ever watched a cooking show, and were amazed by how those judges only took one bite? It's because they know that there is more good stuff coming! Take this approach to your holiday meals - unless it is truly the best thing you have ever tried, take only a bite or two and leave the rest on your plate.
Tip: Eat mindfully
Set your fork down while talking to others, and only take bites when you can actively focus on enjoying the smell, taste, and texture of each bite. Since it takes 15-20 min for your digestive system to let your brain know that you're satisfied, this will naturally help you slow down and stop eating before you feel stuffed.
Tip: Three bites, then good night
Stick to the three-bite rule for desserts: The first bite is the best, the last the grand finale, and every bite in between is the same. In three bites, you get the full dessert experience, so really focus on savoring those three and you're less likely to overindulge.
Tip: Plan your workouts around your big meals
As we talked about last month, the days when you burn the most calories should be the days when you eat the most calories. Knowing this, try planning to do a workout right before the feast so that your body will put those extra calories to use as it rebuilds and recovers. Alternatively, try adding some physical activity after the meal. This is a great time to go for a walk and catch up with family members, or play catch or a game of basketball with the kids.
For more helpful tips, I recommend reading the Holiday Survival Guide: The Fitness and Nutrition Edition.
Roxy Turner
BHC Nutrition Coach
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Annual Parking Permit Renewal Reminder
Can you believe that 2018 is almost over?
As many of you may remember, BHC began requiring members to pay for parking permits in January of 2018.
Those of you who purchased annual parking permits on or before January 1, 2018 should take note that they will be
expiring on 12/31/18.
To avoid a ticket by Diamond Parking, make sure to stop by the front desk before the end of the calendar year to renew your parking permit. If you already have your parking permit, you can renew it either in person at the front desk, or online. If you do purchase your parking permit online, make sure to adjust the start date of your permit to 1/1/2019.
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Moving Door to Studio Y
In order to gain access to the second floor (above studio Y, where the new cycling studio is being built), w
e first need need to make the previously inaccessible stairway easier to access.
For safety reasons, we cannot have the door of Studio Y open out into the landing of the stairway. This means that the door to Studio Y needs to be moved so that it does not block access to the new stairway. See the image above for a visual of what this will look like.
As we move the entrance to Studio Y, we will also be making changes to the props area to make more efficient use of the space. We ask that you please be patient as we work on making these changes. As always, we will do our best to avoid any disruption for classes in Studio Y. We will complete the changes in as little time as possible once the construction has started.
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Body Fat Testing Truck is Back - December 16th!
The body composition testing truck will make an appearance at Ballard Health Club on Sunday, December 16, 2018, 7:00am-11:00am.
You have a choice of two tests: hydrostatic body composition and/or bone mineral density test. Each test is $49 individually, or get both for $88. If you've been 'tanked' before, remember that re-tests are only $35!
P.S. Don't forget to bring a swimsuit and towel! Sign up for a time and/or get more information at the front desk. You do not need to be a member of BHC to sign up.
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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
- 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 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 -
DECEMBER:
ZUMBA WITH DAN
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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 December, we are inviting anyone to attend
Zumba with Dan
.
This class takes place Thursdays @ 6:15pm
and is open to all levels.
Zumba fuses Latin rhythms and easy-to-follow moves to create a dynamic fitness program to tone and sculpt your body while you burn fat and have fun.
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
I recently began a cleanse. Ironically, I remember tilting my head sideways last year when a friend of mine told me she and her husband were cleansing through the holidays. I thought it was an impossible task to enjoy the season without all the sugar, dairy, caffeine, alcohol, and bread! Not to mention the excess material stuff that goes along with it. I didn't choose the time, it chose me. I'd been feeling sluggish, drained, with a slight hint of ennui.
The first thing I did was turn off the news, then I took a GRIT session with Jake. That's all I needed to get inspired when a friend mentioned wanting a cleanse buddy. We are each other's support in this adventure. BHC staff and instructors are also my motivation team. I'm trying the new Zumba with Dan on Fridays, and getting an early start to my day with a GRIT workout with Spencer and/or Quinn. And although I have training in nutrition, my brain works better when I talk to others, so Roxy - expect an appointment with me!
For me, starting a cleanse/workout goal routine before the holidays felt right, and in a way, I guess I'm preparing for the year ahead. And I know you will be creating your goals soon too. New Year's goals are attainable if you plan to make the space in your life to reach them. That space can be filled with new experiences that ask you to tap into challenging yourself towards the change you're looking for. Whether you want to lose weight, get fit (or fitter!), or create new life goals, it all takes movement.
So, make a plan, and MOVE! Move your body, move your mind, move your routine. I'm excited we'll be adding cycling classes soon. I'm confident we have the instructors to challenge you and I'm inspired knowing that you will show up and challenge yourself. So be here now, and change what you need to. Let's finish this year with insight into what's next. And let's plan on it being AMAZING. I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
This month I'm excited to give you an update on our new cycling studio. The new studio is located above the west (shorter) side of Studio Y on the second floor.
To gain access to this new space, we have been working on opening a previously inaccessible stairway between Studio Y and the second floor.
The most challenging thing to resolve for the new studio was relocating the HVAC unit (combination heater and air conditioner) that had been located in the entrance to this previously unused stairway.
We also had to resolve the issue regarding the door to Studio Y blocking the stairway, which was discussed earlier in the newsletter.
It has been difficult to hire contractors to do the expansion labor, so about 90% of all the work has been done is by our own staff. The exception, of course, being the tasks that required specialized expertise such as electrical and HVAC.
Here are the other main tasks to be accomplished to prepare the cycling studio:
- Finish the new stairway with drywall, paint, and handrails
- Install roll up door on stairway (to allow closure after hours)
- Build a 7" tall step for the back row of bikes to be elevated on, which will also be used as an air plenum to channel pumped in fresh air to the room
- Add exhaust system to pull out "used" air and send to the outside of the building
- Sound System for music and the instructor PA
- LED dimmable lighting on bike step and back wall
- Add sound insulation, drywall, and paint to studio
- Extend WIFI, install iPad check-in kiosk (same as Studio X and Y)
- Install mirrors on wall, rubber flooring, and water fountain
Our hope is to complete all these tasks during the month of December, and then have a soft opening for cycling classes during the month of January.
We have 21 brand new Schwinn AC Performance bikes waiting in a warehouse in Marysville, and we are very much looking forward to having them in their new home soon.
Happy Holidays!
Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com
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