November 2016
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BHC is open 24 HOURS a DAY - 7 DAYS a WEEK
RFID key fob required for access outside of front desk hours (available at the front desk)

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

Holiday Hours: Thanksgiving

Front Desk Hours:

Thursday 11/24

Friday 11/25
Opening Later
8:00am -10:00pm

Purchase an RFID key fob at the front desk for a one time charge of $10 to access the club 24 hours a day, 7 days a week including all day Thanksgiving.
Friendly Fridays
FRIENDLY FRIDAYS at Ballard Health Club is now starting at NOON every Friday! Bring a friend to attend a class or workout at BHC on Fridays after 12pm, and we'll waive the drop-in fee!

Friend must be accompanied by a member and have a photo ID. Last entry at 8pm.

New YouTube Video: Yoga Basics
Join Ballard Health Club's Class Director, Karen, on our YouTube channel as she goes through poses you can expect to see in a yoga class. THEN, pop into one of our yoga classes - we have them at all levels!

Check it out here .
Class Changes - STUDIO X
New Class:
Max-Fit (used to be Ablab and Butt & Gut)
Mondays @5pm
with Derek 

New Class:
Beast Mode (used to be Ablab and Butt & Gut)
Wednesdays @5pm
With John

Class Changes - STUDIO Y

Instructor Change:
Open Yoga
Tuesdays @4pm
With Karen

Do You Have a PLUS Membership?
Want to take classes, but don't have a PLUS membership? Upgrade today!

PLUS membership upgrades have been in effect for several months. The PLUS upgrade provides unlimited access to all the classes offered at BHC. For our monthly renewing members that joined prior to March 1st, you enjoyed complimentary PLUS status for 6 months which ended in September. Hopefully, you took full advantage of the classes and decided that you would like to continue with PLUS status.

We have 2 membership levels at Ballard Health Club, A GYM membership allows you everything BHC offers except access to classes (other than Silver Sneakers and Chair Yoga). A PLUS membership includes a GYM membership PLUS access to all classes available at BHC. A PLUS membership costs $10 more a month or $100 more a year.

A NON-PLUS / GYM member that would like to attend a class (other than Silver Sneakers and Chair Yoga) will need to pay a $5 drop-in fee.

Please stop by the front desk if you have any questions.
The Body Fat test truck will again make a stop at Ballard Health Club on Sunday, November 6th from 8am-1pm.

If you've ever wanted to get started on a plan to make real progress, or want to get back on track, getting your body fat tested in a hydro-static tank is a great way to precisely benchmark your fitness. Getting dunked takes just 10 minutes, and afterward, you'll get a detailed report, showing:
  • Your fat and fat-free body mass, as percentages and in actual weight
  • How much fat, if any, you need to lose to achieve your desired body composition
  • How many calories per day you burn without exercising-unique to you
  • How many calories you burn from different exercises-again, specifically for your body
  • Where you are on a scale of ideal body fat for your age and gender
  • Your history, if you've been tested before
The Body Fat Test truck will be at Ballard Health Club Sunday, Nov 6th. Call us at 206-760-4882 or stop by the front desk to make an appointment. This is for both members and non-members. $49 for initial test. $35 for re-test. Pay at time of testing.  
Questions about the Body Fat Test >check here.

Member Spotlight:
Ryan Pauley

How long have you been a member at Ballard Health Club?
2010, I believe.

What is your favorite piece of equipment or exercise to do in the gym? And what do you do to work out?

Equipment?  The sauna and/or anything I can borrow from the front desk (a lock, headphones, etc.). Exercise?  Probably the versa climber since no one is ever on it and it works nearly every muscle in your body. 

Why do you work out?
I believe that you can't enjoy all the great things in life without having good health.  Going to the gym four to five days a week keeps me in good health and helps me enjoy all the great things in my life (family, friends, work, etc.).

What do you do to work out?
Whatever Trainer Matt (Anderson) tells me to do and cardio.
What in the gym has worked for you in attaining your goals?
Matt designs workout programs for me every few months. These help me work different muscle groups and keeps my workout interesting and challenging. I've never had that type of experience at any other gym before.

Why do you choose to work out at BHC? (instead of another gym)
The atmosphere and the people.  BHC has struck the perfect balance between a high energy environment and a relaxed atmosphere. I've belonged to about seven other gyms in my life and have never had an experience like the one I enjoy at BHC. Also, the members and staff are great! I probably spend just as much time talking to the staff and other members as I do working out. Is that bad thing? I don't think so because it helps me exercise the most important muscle in my body, my brain.

Anything else you'd like to add?
My family and I (wife, Kari, and two young daughters, Gabi and Winnie) have lived in Ballard for seven years. I'm a plaintiff's personal injury attorney and have a law practice in Fremont. I'm also an avid sports fan, particularly the Seahawks and the WSU Cougars. Please feel free to introduce yourself to me the next time you see me. It's always great to meet other BHC members!
Medicine Ball Complex From David

Pick 3 or more of the following exercises and shoot for 3 sets of 8-12 reps. Minimize rest in between exercises (<30 sec). These complexes do well as a dynamic warm up before your workout or for a last turn and burn before you leave the gym.

Standing Rotational Slams : Stand perpendicular to the wall, and quickly pass the ball to the side, on to the wall. Note that the power of this exercise comes from a quick snap of the hips through a STABLE core. Try this exercise close to wall to begin with, as this will limit your ability to over use your arms to push the ball. Concentrate on feeling this exercise with your core. For optimal results, try to break the medicine ball.

Mountain Climbers : In the plank position with hands on a medicine ball, alternately bring your knees to your chest without losing neutral spinal alignment. For an added rotational challenge, try bringing your knee to your opposite shoulder, again, maintaining proper spinal positioning.

Squat Press : At the wall holding the ball in front of you, descend into a squat position and quickly fire up onto your toes as you throw the ball vertically as high as possible.

Floor Slams : From a standing position, rise to your toes with the medicine ball overhead, glutes should be activated. While maintaining a stiff core, slam the ball into the ground. Try to break the ball for optimal results.

Russian twists: Sit on the ground with knees bent, heels just off floor and holding medicine ball at chest.  Rotate until ball touches ground outside the hip; rotate the other way until ball touches ground outside the opposite hip. For optimal results try to place the ball as far behind your hip as possible. This is an exercise for your obliques and deep abdominal muscles.

Glute Bridges: Laying on you back, place your feet on a medicine ball. Keep your abdominals tight as you engage your glutes and hamstrings, rising into a bridge. Your hips and torso should rise at the same time. You should feel this in the glutes, hamstrings, and abdominals.

David Collins
BHC Personal Trainer 
Increasing Energy Levels Series: Circadian Rhythm and Natural Light

The most important part of regulating our circadian clock is lighting, as this is how your body determines whether it is day or night. Have you ever tried sleeping in, but can't because the sunlight streaming in past your curtains is telling your body that it's time to wake up?

Even a tiny amount of light at night can throw off your circadian rhythm, such as the ambient light coming from nearby street lights outside windows, or a small night light in the room. Light levels as low as these have been linked to disrupted sleep, which can lead to weight gain and overall poor health. When you go to sleep, you should make sure to turn off all sources of light within your house.

Because of this, it is important to try to fully block out light from outside. If you can still see a glow of light behind your curtains at night, I recommend switching them out for blackout curtains , which are specifically designed to block out all light coming in through the window. If blackout curtains are not an option, or if they don't fix your light dilemma, then you should try sleeping with a sleep mask . As for those annoying blinking lights on all your electronics? I cover them with a small strip of black electrical tape to help keep my room pitch black.

Though the benefits of controlling the light in your bedroom can be noticeable within a week, it is important to note that consistency is key when it comes to resetting your circadian clock - if you stop doing the things mentioned above you will lose the results. Next month we'll talk about strategies for reducing artificial light after the sun goes down, so stay tuned!

Roxy Turner
BHC Personal Trainer 
BHC Has Applied to be a Silver & Fit Provider

We have recently been told by Healthways, the company that provides the Silver Sneakers program, that many of the insurance companies that have partnered with them in the past will no longer be including the Silver Sneakers program. As of 2017, only Group Health, Anthem and Humana will offer Silver Sneakers in Washington state.

We do know some of the insurance companies that are dropping Silver Sneakers will instead offer the Silver & Fit program.

We have been in discussions with American Specialty Health, the provider of Silver & Fit, and have signed an application to become a Silver & Fit providing club.

We hope to be approved as a Silver & Fit provider soon and we also plan on continuing as a Silver Sneakers provider as we have done for the past 2+ years.

Assuming we are approved as a Silver & Fit provider, look for an update in our December newsletter for instructions on getting established as a Silver & Fit BHC member.
Nutritional "Did You Know"
Go Nuts for Chestnuts! 
There is more to fall than Pumpkin Spice! The smell of roasted chestnuts is intoxicating and the taste competes just as much. These delicious and nutritious morsels are in season from October through December; so roast away while you can!

Unlike most nuts, Chestnuts are lower in fat and higher in carbohydrates. Due to the carbohydrate content, they contain a great deal of fiber, one nutrient most need more of. They provide a stable source of even energy as they are a complex carbohydrate and can be used as a great pre/post workout snack, in combination of some protein of course. You'll get the added benefits of consuming a generous amount of
B vitamins to promote energy, healthy skin and brain function, manganese which soaks up free radicals, plays a key role in the aging process, promotes healthy connective-tissue and assists in blood clotting as well as copper which enhances bone strength, red blood cell formation and nerve function.

Traditionally, chestnuts are roasted (on an open fire) which is a delicious route to take. For a fun spin, try
Chestnut pancakes ...insert drool emoji!

Enjoy the fall season through your food!

Fluffy Chestnut Flour Pancakes
Recipe by Cook It Up Paleo

4 eggs
1/4 cup canned, full-fat coconut milk
3/4 cup chestnut flour
1/4 cup coconut flour
1/4 teaspoon salt
2 teaspoons baking powder
1 teaspoon apple cider vinegar

Whisk eggs. Whisk in coconut milk. Beat in flours and salts. Stir in baking powder and vinegar. Pour by 1/4 cupfuls on to a hot, oiled griddle. Cook until bubbles form and pop. Flip and cook until lightly browned. Serve and enjoy!

Lauren Derr
BHC Nutrition Coach
New Equipment!
StairMaster Series 8 Gauntlet 

A brand new StairMaster Gauntlet was delivered to our door recently. This is a piece of equipment that has been requested for a while and we are delighted to finally get it in for the benefit of our members. 

Delivering the perfect balance of cardio, strength training and calorie burning in one efficient workout, climbing on a StairMaster Gauntlet, mimics ascending a staircase without descending it. With this movement being in an upwards and backwards direction, the machine strengthens, sculpts and tones the entire lower body.

Since it is a brand new unit, it comes in pieces. The company that performs maintenance on our equipment will be assembling the machine. We will get it prepared and out on the cardio floor as soon as possible.

David Becomes Certified Strength and Conditioning Specialist
Our newest trainer, David Collins, has recently received his Certified Strength and Conditioning Specialist (CSCS) credentials under the National Strength and Conditioning Association.

With this certification, David has increased knowledge about training for athletic performance as well as great knowledge in training all populations. David is now on our training board, so make sure to make an appointment with him soon

Restorative and Sound Bath Workshop with MJ

Saturday, November 19th,  4:00-5:00pm

It is the time of year where we can see that nature is slowing down and going inward. Days are shorter, nights are longer and the weather brings more rain and a chill in the air. It's time for us too to go inside and rest. Come join MJ Daniels for the an hour of relaxation and rejuvenation. We will start with a gentle warm-up and move right into some restorative yoga poses for the first 30 min. For the second half of class we will rest in savasana and receive 30 minutes of a healing sound bath with crystal bowls, tibetan bowls, chimes and bells. Give yourself the gift of deep rest and restoration.

Cost is $20 for BHC members and $30 for non-members ($20 + $10 drop-in fee).

Elliott in Honduras

BHC's yoga instructor, Elliott, recently travelled to Honduras to volunteer as a doula. Read about her experience here!

What were you doing in the Honduras?
I was volunteering in a public hospital in Honduras in the labor and delivery ward. I was there as a doula for two weeks volunteering with an organization called  Dar a Luz, whose aim is to improve compassionate birthing practices.

What were the conditions like? Did you feel prepared?
The conditions were drastically different than what you find in the United States. Prenatal care and education is minimal. Medical interventions that are not commonly used in this country are regularly used there- such as birth augmentation using artificial oxytocin administered by IV, routine episiotomies, the Kristeller maneuver  (pressure on the belly to push baby out). Women are not allowed food or water and no family or partners are allowed in the room. They frequently are not allowed to use the bathroom and they are all in one room together with no privacy. Women are not allowed to move around, are confined to bed, and are required to give birth on their backs. Patient care is very brusque and comfort measures such as hand holding, encouraging words, and providing fresh gowns when soiled do not occur.

I was prepared in that I was very comfortable providing compassionate patient care to women very much in need. I was comfortable going from bed to bed holding hands, breathing with the women, changing their dirty gowns, encouraging them with soft words, and making sure they knew they weren't alone.

I was not prepared for how rudely the nurses and doctors treated their patients or for the frequency of unnecessary and painful medical interventions. It was very difficult to see so much unnecessary pain and suffering.

Can you tell me about an experience that opened your eyes in some way?
So many things opened my eyes! Perhaps the biggest one, that happened over and over, was how grateful these women were for what was really just basic human to human contact and care. I couldn't give them water, even when they hadn't had a drop in over 20 hours. I couldn't give them pain medication or let them get out of bed. I couldn't stop them from getting cut multiple times by dull scissors. But I could stay with them, wipe their sweaty brows, hold their hands, tell them they could do this. And they told me over and over how thankful they were. The power of compassion is immense.

How would you say volunteering to help others has influenced you in your daily life, or has it?
Volunteering both here in Seattle and abroad has taught me so many things about the way other people live and their ideas and cultural norms. It's easy to live in a bubble of relative comfort and I so appreciate when I get to remind myself that not everyone has the life that I do. For me this is a continual effort as it's so easy to slide back into an easier but less all encompassing way of thinking. Also, volunteering with Dar a Luz reminded me of how immensely strong and beautiful people around the world are.

Last thing I want to say- Dar a Luz is doing amazing work in Honduras and many of the things I've described are improving through the efforts of the staff and volunteers of this organization. It's getting better!

BHC Parking

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


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.

Scheduling Workout Time

We are in eating season everyone! In America, between Halloween and Valentine's Day, we have a multitude of celebrations, events and holidays to indulge in some very foodie events. And it's glorious!

A good way for us to keep the balance of health and indulgence is to keep a regular exercise routine. We metabolize better when staying in motion. Our bodies can handle the sweets and creamy fats when it 'knows' it's going to burn that energy up on a regular basis. And again it's a balance, we don't want to over do it. I've been guilty of crimes against moderation on occasion (usually involving cheesecake) and survived without notably tipping the scales. What helps is a regular workout routine that revolves around class schedules, that helps keep me active.

We have two studios filled with classes that will get you moving at any level. If you need motivation, grab a schedule and look for 3 classes per week you can attend. If working out is new to you, start with two. Put those classes in your calendar as high priority and make the commitment to show up.

If you need more motivation, bring a friend. On Friendly Fridays, you can take a non-member to class with you after 12 noon for free. If you want to sweat, check out Beast Mode with John or  Barre with Missy. And if you want to breathe and stretch, try Yoga with Elliot (check out the link to my Yoga Basics Video in this newsletter). Start your weekend by showing up for your health so you can later show up for that piece of cheesecake or whatever you might indulge in this eating season.

Karen Gamble
BHC Class Director 
From the Owner

Prior to being the owner of Ballard Health Club, I had a background in technology. My two sons, Andrew and TJ, developed an interest in electronics and software in high school, so together we have worked to produce several home-grown tech updates for BHC.

The training appointment system in the lobby used to be 3 white boards, one for each week. Members would take a dry erase marker and write in when they wanted an appointment and then grab the clipboard with the paper form to fill out a questionnaire to prepare the trainer for the appointment.

As a summer intern project, my son TJ created the interactive touch-screen appointment system that we use today, which replaced the old whiteboard structure. This new technology automatically emails the questionnaire form to the member and then emails the completed form to the trainer to prepare for the appointment.

To be able to implement a 24/7 offering, we needed a way to handle our after hours, unattended access door to the club. There was nothing in existence that worked with our software that could do this. Andrew put his electronics skill to work and coupled that with TJ's development of an interface to our membership software.  The result is the breezeway check-in box with RFID reader and keypad that we use today.

Additionally, BHC needed a more reliable check-in computer for use at the front desk. We used a low cost yet highly reliable hobby computer (Raspberry PI for $35) and it's worked great for over a year now.

We run a lean operation at BHC and just could not afford big budget technology items. Without us producing our own "home-grown" tech, it would be unlikely we would be at our current state with these technical advancements.

Some other home-grown tech items in the works:
  • RFID key fob tester for use at the front desk.
  • A computerized check-in for classes versus using the paper sign-up sheets.
  • A way to change a channel on a specific TV using a touch screen control (to keep members from waiting for a channel change and to only affect a single TV).
  • A way to track the use for each cardio machine (perhaps show which machines are in use at any given time on our website)
It's been a real kick working with my sons on these projects and the best thing is that we are working together to make things better for our members at Ballard Health Club.

Pat Gilbrough
Owner and General Manager

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