May 2017
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BHC is open 24 HOURS a DAY - 7 DAYS a WEEK
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HAPPY ANNIVERSARY TO BALLARD HEALTH CLUB

May 1st marks Ballard Health Club's 19th anniversary!
Please stop by to enjoy some refreshments on us in our lobby, and a huge "THANK YOU!" to all our members over the years!



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

Gentle Yoga
4:00pm Wednesdays
New Instructor: Sally

Silver PLUS 
2:45-3:45pm Mondays, Wednesdays and Fridays *starting May 15th
New Class:  with Calen
This is a Silver Class and does not require a PLUS membership to attend
Introducing: Small Group Training with Allison

Are you...

...new to the gym, and not sure where to start?
...interested in personal training, but want a lower cost way to get going?
...bored by your current routine, and looking for a new way to challenge yourself?
...looking for some extra motivation and camaraderie to keep yourself accountable?

No matter your current fitness level, the best and most affordable way to reach the next level in your workouts is to join Allison's small group training course where she will push you and your new teammates in new and exciting ways.

Small group training is personalized training in a team environment. It's 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 definitely encourage you to push yourself to your limits and ensure that you get the max out of every workout.
 
This 6 week course runs from  June 12 - July 20, meeting every Monday and Thursday from 9-10am. Enrollment is limited to 5 people. The cost would be $180, or $15 per session.

Sign up at the front desk or online at the BHC Portal under EVENTS / WORKSHOPS.

Brenda Savage
Coming to the Rescue! 

For those of you who come to BHC in the mornings, you know how much we depend on our AM anchors Matt Anderson and Allison Raines to keep things running smoothly. You can imagine what a conundrum we found ourselves in when Matt A told us he was expecting a new baby during the time that Allison had already booked a vacation!

With both of them planning on being gone at the same time, we really needed to find someone to temporarily take over one of their early morning shifts for an entire month.

With this in mind, we approached our long term member, Brenda Savage, to see if she would like take on the "adventure" of becoming a BHC staff person for about a month. This would require several hours of training and shadowing in order to be ready to do all the functions required of working at the front desk at BHC. 

Thankfully, Brenda was up for the challenge and is now fully trained to take on the morning shift on Fridays to prepare for the more frequent shifts coming in mid-May. On top of it all, Brenda will also be substitute instructor for Allison's Cardio Mix classes on Monday, Wednesday and Friday when she is away! 

Thank you for saving the day Brenda!

 
Workshop
Mobility Skills for Every Body
with Lisa Elliott

Saturday, May 6 12:30-2:30pm

Are you frustrated by chronically short hamstrings? Do you need new tools for accessing greater mobility for overhead lifting? Do you need to balance out lost mobility from your passion for biking? Would your yoga practice be enhanced by some targeted mobility strategies?

Feeling really good in your body and being ready for activity is dramatically enhanced with greater functional range of motion as well as strength. Learn why stretching is NOT what we thought it was and how you can improve your "flexibility" using smart techniques to give you new length, strength and self-awareness as well as improvements to your posture and alignment.

Aerial acrobatics coach Lisa Elliott understands the limitations of the mature body, as well as the impact of a life spent sitting (car/couch/desk...repeat!) on our health and well-being, not to mention our physical appearance. This two-hour workshop will give you tools for daily life and for the gym that have the potential to revolutionize your movement practice.

Prerequisites: NONE! This 2 hour workshop is appropriate for beginning to elite level athletes, for old and for young. Consider it part of your owner's manual to the human body!

Cost of workshop is $20.00

Sign up at the front desk or online at the BHC Portal under EVENTS / WORKSHOPS.
Workshop
Handstand Training
with Lisa Elliott

Saturday, June 3 12:30-2:30pm

Handstands are a fantastic practice for improving core strength, shoulder range of motion, balanced musculature and for tuning up the connection between your core and your limbs. This two-hour workshop with aerial acrobatics coach Lisa Elliott will give you tools and smart/safe progressions for adding handstands to your body weight training repertoire.

Enrollment is limited to 12 students to allow Lisa to carefully assess each person's strengths and weaknesses and provide individualized feedback in order for you to optimize your progress in this demanding skill. You'll be amazed at the positive impact handstands can have on all your athletic pursuits and even on your state of mind. There's nothing like intense balance work for calming your busy brain and getting you in the present moment!

Prerequisites: A fairly health spine (including neck) and some experience with inverting. You don't need to be good at it, but learning to trust your weight on your hands is our starting place for this workshop.
 
Cost of workshop is $20.00


Sign up at the front desk or online at the BHC Portal under EVENTS / WORKSHOPS.
 
Workshop
Ask the Doc
with Kinetic Sports Rehab

Saturday, June 17 2:00pm-5:00pm

We are so excited to announce that we have partnered with Kinetic Sports Rehab to host a 'Ask the Doc' event on June 17th from 2PM - 5PM in order to bring more value to your health and fitness goals. Are you dealing with any aches, pains, sprains or strains that's slowing your ability to take your fitness to the next level? Well, this event is for you!

Come meet Dr. Krysann Rodriquez from Kinetic Sports Rehab. They will be here to answer any questions you have on overcoming an injury or movement plateau. They will also be doing movement screening to help identify if there are any dysfunctions in your movement-patterns that could be contributing to your issue. Oh, and did we mention that it's absolutely free?! Kick off 2017 right by reserving your spot to talk to Dr. Joe and Dr. Krysann. This is your year to take care of your health, and Ballard Health Club and Kinetic have your back!

Not familiar with Kinetic Sports Rehab? They are a sports chiropractic office that specializes in soft tissue injuries like sprains, strains, and many other physical injuries. They have an incredible team of highly-skilled Doctors and Rehab Specialists that help people get out of pain and stay out of pain. This past year, Kinetic had three doctors awarded Seattle Met Top Doc 2016 and was listed as Seattle Business Magazine's #7 Best Small Company to Work For! They were founded in late 2010, and since then have helped nearly four-thousand people in the Seattle area live a life free of limitations. Come meet their docs and let them help you Change Your Story.

Cost: FREE!


Sign up at the front desk or online at the BHC Portal under EVENTS / WORKSHOPS.
Workshop
Personal Safety and Self Defense Training 
with Joanne Factor

Saturday, June 24 11:30am-2:30pm

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 of workshop: $40.00

Sign up at the front desk or online at the BHC Portal under EVENS / WORKSHOPS.
 
Workshop
Bhakti Yoga Practice with Live Music, Kirtan and Sound Bath
with MJ Daniels

Saturday, June 24 1:00-3:00pm

Join beloved Bhakti teachers MJ Daniels and husband and wife team Rob and Melissa Lundsgaard for a unique, heart-centered yoga practice combining asana, live music, kirtan (call and response singing), and a Sound Bath. MJ and Melissa with co-teach a creative and playful asana practice while Rob serenades you with live music. Along the way, Rob will invite you to lift your voices and sing along with him, and MJ will provide the magic sound and vibration of her singing bowls, bells and chimes. Finally, an epic collaborative savasana between MJ, Melissa and Rob will help soften your heart, relax your body and still your mind. Guaranteed to be a heart-opening experience, let's welcome in the beauty of summer by weaving sound, song and movement together in community.

Cost of workshop is $35.00


Sign up at the front desk or online at the BHC Portal under EVENTS / WORKSHOPS.

Breezway before upgrade
Club Improvements
Could use some help 

One of the items on our ToDo list is to spruce-up the breezeway where most of our members enter the club. We have hired Andrew Miller, a professional muralist and a member of BHC, to paint a mural that will run the length of the breezeway on the North wall. Simply put, this mural will be a collage of everything "Ballard".

Before we start on the mural, we would like to get the fiberglass top replaced at the bottom half of the breezeway with a more permanent solution, upgrade the lighting, have a door put on the alcove that leads into other businesses in the breezeway and paint walls, doors and ceiling.

We have previously used the services of Mike Edgamin to do these kinds of projects for the club and for other areas of the building, but he has recently retired and moved away.

Because of this, I'd like to ask our members for referrals for a company or individual that may want to take on these projects.

If you know of any company and/or person who would be interested in this particular project - perhaps more in the future - please have them email Pat Gilbrough at pat@ballardhealthclub.com.
 
FREE Class Pass May: BodyPump 

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, BodyPump on Sundays at 9:00am with Kuanny will be open to all.

BODYPUMP™ is a barbell workout for anyone looking to get lean, toned and fit - fast.

Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout burning up to 540 calories. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music - helping you achieve much more than on your own! You'll leave the class feeling challenged and motivated, ready to come back for more.

If you've ever wanted to try BodyPump - or know someone who would - now is your chance! Please note that non-members must bring their photo ID with them.

AMRAP Workout from Chassi

 
AMRAP (As Many Rounds As Possible) workouts are a great way to get a full body workout in a limited amount of time. They are designed to make you work at full effort for a short period of time. This will advance your cardiovascular endurance while also incorporating muscle strengthening exercises, in addition to being time efficient for those of us on the go!

The following exercises are to be completed in a circuit  as many times as you can do so in 15 minutes:

10 Squat thrusts with weights: Start standing with feet hips width distance apart (neutral position). Dumbbells are at your shoulder, palms facing towards each other, elbows pointing forward. Hinge at your hips, booty pushing back, to initiate your full squat (keep your weight in those heels!). Making sure as you bend your knees they don't go over your feet. Then as you come back up  to standing extend your arms up over your head. As you go back down into squat position bring arms back down to shoulders.
Beginner - Complete squat movement without the weights.

20 Backward lunges (10 each leg) with weights: Starting in same position as your squat, but with weights down by your sides, palms facing towards each other. Step backward with the the right foot into your lunge position. Making sure the front knee is not going over your toes. Then step right foot forward, back into standing position. Then step back on the other leg. Repeat this alternating lunge a total of 10 times on each leg.
Beginner - complete lunge movement without weights. If alternating causes balance issues step back with first leg and complete set of 10 stationary lunges before moving to the other leg.

10 Kettlebell Upright Rows: Start in neutral position, holding KB with both hands, arms relaxed down, palms facing towards you. Bring the KB up towards your chin, letting elbows come up and wide around your head. Then bring back down to starting position.
Beginner - complete movement without weight.

20 Mt. Climbers: Begin in plank position. Shoulders stacked over elbows, feet hips width distance, flat back. Back in straight line all the way through. First bring right knee up to your chest, then back down to initial position in plank and repeat for left leg. The faster you can go while maintaining proper form, the more intense this exercise!

30 Second Forearm Plank: Forearms on the ground/mat and shoulders stacked over elbows. Position as described above for Mt. Climbers. Hold this position for 30 seconds.

REPEAT for 15 minutes! 


Chassi Sepi
BHC Personal Trainer 
Member Spotlight:
Bruce and Glyn Devereaux

How long have you been members at Ballard Health Club?
13 years.

What is your favorite piece of equipment or exercise to do in the gym?
Currently we both like the Tuesday and Thursday morning "Rise and Shine Bootcamp." We've been attending for about 5 years and as we get older, it's a challenge to keep up with the 20-40-somethings. Our goal is to pace ourselves and do our best.

Why do you work out?
Initially we started coming when our youngest was a senior in high school. Working out was an activity we could do together as the empty nest years approached and it was a way to stay active in our 50's. We continue to work out to retain muscle strength and agility.  The increased risk of falls as we age motivates us to stay active, hoping that our balance and stability exercises will reduce the odds.

What do you do to work out?
Boot camp gives us a good all-around workout. Occasionally we'll come in on weekends to work out with heavier weights.

What in the gym has worked for you in attaining your goals?
Great trainers and the boot camp format have definitely kept us motivated.  Karen and Derek encourage us to work hard but always within our abilities and limitations.  An added benefit to boot camp is the other participants. There's  a core of regulars we've come to know over the years, a community that also welcomes new people.

Why do you choose to work out at BHC? (instead of another gym)
When we first looked for a gym in 2004, we were initially attracted by the access to trainers as part of membership. Jay, Brandon, Lorraine, Aeron, Allison, Karen, Derek, and others have encouraged us, created community, and kept us coming back for more!

Friendly Fridays
Every Friday after NOON is FRIENDLY FRIDAY!  Bring a friend to workout and/or attend a class with you at Ballard Health Club on Fridays!
 
Each guest must be accompanied by a member and have a photo ID.

Check in must be before 8pm, and we will waive the drop-in fee!
Parking at BHC
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 printable BHC Parking Map at
www.ballardhealthclub.com/parking

Please be considerate of your fellow BHC members and do not use a parking spot unless you are at the club. Violators may be ticketed, towed and/or lose parking privileges at BHC parking areas.  
Nutritional "Did You Know"

Due to my inability to make a topic decision, I thought I'd throw a bunch of fun nutrition facts your way!

Egg whites contain more tryptophan (an amino acid) than turkey on a calorie-per-calorie basis.
 

Cinnamon is a potent antioxidant that can help reduce the risk of blood clots, control blood sugar and improve insulin sensitivity; the latter two help prevent fat gain and diabetes.
 

Despite its saturated fat content, coconut oil is widely considered a healthy fat that can enhance heart health and weight-loss. It's comprised of roughly 50% MCFAs (medium-chain fatty acids) in the form of lauric acid, which boosts immunity, sparks metabolism and is more easily burned off in the body.
 
 

Protein is highly thermogenic - when it's consumed, the body burns off up to 30% of its total calories during digestion alone. Calorie burn from carbs and fat falls between 5-15% of total calories.

A 14-year study conducted by INSERM found that diet soda drinkers were up to 60% more likely to develop type-II diabetes than those who drink an equal amount of regular soda.
 

The omega-3's in fish oil (DHA & EPA) can help reduce the risk of heart attack and stroke, improve cognitive function, shunt breast cancer development, relieve depression and increase muscle protein synthesis.
 

Aspartame and MSG - chemicals found in many processed foods - are excitotoxins, which cause neurons in the brain to excite themselves to death. Evidence suggests they promote cancer growth and its propensity to spread.

Soda intake leaches calcium from bones, which contributes to lower bone mineral density and the development of osteoporosis. It also destroys tooth enamel.

A 2010 study in the Journal of Pain found t hat ginger can help reduce exercise-induced muscle pain by up to 25%.
 
Adding citrus juice to green tea stabilizes its catechin content, boosting the level of antioxidants that survive the digestive system up to 13 fold.

 
Portobello mushrooms and coconut water each pack 15x the potassium of a large banana. 1 cup of egg whites provides an equal amount.
 
Grain-fed beef has an omega-6:omega-3 ratio that's 5x higher than grass-fed beef. High ratios promote inflammation, heart disease, cancer and other degenerative diseases.

Free range, cage-free eggs have 1/3 less cholesterol, 1/4 less saturated fat, 2x more omega-3s, 3x more vitamin E,  and 7x more beta-carotene than the commercially-produced variety.

A 2010 study published in the International Journal of food Microbiology found that 48% of fountain soda drinks contained fecal bacteria; 11% contained E. coli.


 

Sources: 1. Nutrition Data, 2. ORAC, 3. APCCEC, NutritionData, Huffington Post, 4. Lean It Up, Journal of the American College of Nutrition, 5. Lean It Up, Inserm, 6. Lean It Up, 7. NaturalNews, Excitotoxins, 8. American Jounral of Clinical Nutrition, Journal of Clinical Pediatric Dentistry, 9. NY Times, Journal of Pain, 10. Purdue, Tufts, 11. NutritionData, 12. Nutrition Journal, 2010, 13. Mother Earth News, 14. CNN, NaturalNews

Feel free to pick my brain about any of these topics in a Nutrition Consult. I hope you enjoyed these fun, some gross, facts!
 

Lauren Derr
BHC Nutrition Coach

Increasing Energy Levels Series:
Timing Your Meals for Better Energy

The foods you eat not only directly impact your energy levels, but they also affect your circadian rhythm. Your feeding and fasting cycles play a large factor in controlling the peripheral circadian clocks within our tissues.

Therefore, when you eat is just as important as what you eat. Research shows that it is beneficial to eat your meals at the same time each day, with those 3-4 meals (breakfast, lunch, afternoon snack and dinner) being eaten about 3-4 hours apart. I recommend eating in between those meals only if you do a workout. This is because eating at different times each day (or having a different schedule on weekdays vs. weekends) can create a sort of metabolic jetlag that disrupts your circadian rhythm.

This is particularly important in regards to your final meal of the day, as it is the last opportunity to ingest amino acids (which are the building blocks of protein). Contrary to fats and carbs which can be stored in the body, the amino acid pool is constantly recycled and replenished by incoming nutrients or as a result of the body breaking down its own tissue. Thus, our final meal should have more protein to cover the upcoming fast, with up to twice as much as normal. Digestion also slows down in the late evening, which aids in extending the amino acid delivery from this last meal to your body throughout the next 8-10 hours.

Your overall feeding window also plays an important role in energy levels. Starting from the minute you take that first bite of food in the morning, until the time you finish your dinner at night, try to limit your feeding window to 10-12 hours. For example, If you eat breakfast at 7am, then your last meal of the day should occur between 5-7pm. This is because of a process called autophagy , which means "self-eating," and refers to the processes by which your body cleans out various debris, including toxins, and recycles damaged cell components.

If you don't allow enough time for autophagy to occur, i.e. if you have a feeding window longer than 12 hours, tomorrow you'll be functioning on the previous day's proteins! In addition, this process also facilitates a surge of prolactin and growth hormones in the night,  which is important for regulating body composition. This only happens when you give your body at least 3 hours of fasting before  you go to sleep. If you often feel hungry at night or right before bed, you should consider increasing your calories throughout your day - and not try to solve the problem by snacking late at night.


Roxy Turner
BHC Personal Trainer

Class Consistency from Karen

How consistent is your workout?  If you're one of those people who has a solid schedule and is able to maintain a life/exercise balance then keep doing what you're doing, and we'll see you in class. The rest of us need to work on creating that coveted life/exercise balance. You know the one, where we have enough time to take care of our basic needs, eat well, sleep, spend time with people we care about
and get our heart rate up at least 3 times a week.  Like anything else worth committing to, we need to create habits that we can rely on when the going gets tough. Here are some strategies to keep you in the habit of working out.

1.  Plan ahead: Take home a paper schedule and circle the classes you can take.

2.  Stay committed: Start with 30 days, if you can make it through this time period, it's likely this new habit of regular exercise and health awareness is sustainable.

3.  Start where you are, and know where you want to go: Talk to a trainer about what class is best for you and find a class you want to work towards. Goals are good. If you're working with injuries, make sure to let the instructor know before class so they can help you find modifications.

4.  Bring a friend or make some new ones: Our classes a full of interesting people who also exercise. You're more likely to show up if you know there's going to be a friendly face there with you.

5.  Be kind: You are wonderfully human so don't be so hard on yourself. We're not working out to look like magazine covers, we're doing it to be strong, happy healthy beings.  

So get to it! And I'll see you in class.



Karen Gamble
BHC Class Director 
From the Owner

One of the hallmarks of Ballard Health Club is that we include complimentary monthly Fitness Training.

This benefit is presented when people join the club, but many members do not utilize it during their membership.

People join and use the facilities at BHC for a variety of reasons, but primarily we all have the goal of improving or maintaining our health or fitness level. The most efficient way to make the most of each workout at BHC is to have one of our trainers setup a custom exercise plan for you. We call this service "Fitness Training", not to be mistaken with "Personal Training". Fitness Training appointments are educational in nature, and help members by creating and demonstrating a workout routine that they can then do on their own for the next month or so. For those who are concerned with form, need the encouragement or accountability that come with meeting with a Trainer on a regular basis, or simply  crave more variety, we also offer Personal Training at an additional cost. During these session, the Trainer is present during the entire workout to encourage, instruct and assist you. The most popular way to pay for Personal Training is to buy a "6-pack" of half-hour sessions at $34 each. All of the pricing options are on display in the front lobby.

In our front lobby is a large computerized touch screen. On that screen are the available appointments slots for our personal trainers. To book an appointment (either Fitness Training, Personal Training, or Nutrition Coaching), you would look at the biographies of our various trainers on the wall next to the screen and find a trainer and appointment slot that best fits your personality and schedule. If you are looking to learn a specific skill, feel free to ask which trainer would be able to teach it best! The green appointment slots are the times that are currently available.

You select your appointment time by touching the desired time slot on the screen and selecting which type of appointment you'd like to sign up for before entering your member number and last 4 digits of your phone number. 

Once approves, the appointment system will automatically email you a simple form with questions about yourself to give the trainer some background in order to create a custom workout plan just for you. The form will have questions like: How often do you plan to visit the gym?, How long do you want to exercise when you to visit? What workout equipment are you familiar with? Any physical limitations? Injuries to work around? etc.

At your appointment time, your trainer will present your personal workout routine. The trainer will teach you the exercises and make sure you know how to do them correctly on your own.

You may re-schedule Fitness Training sessions as often as once every four weeks to adjust and/or progress a plan.

There is a good reason why our staff is made up entirely of Certified Personal Trainers and/or those who have Exercise Science degrees, and that is to provide the professional one-on-one service of Fitness and/or Personal Training to our members. Make the most of it!

Sincerely,

Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com 

P.S.  You may also make a training appointment on the BHC Portal under TRAINING / NUTRITION

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