December 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: Christmas and New Years

With December upon us, the Holiday Season is now in full swing. Please take note of our holiday hours below:
  • 12/24 - We will close the front desk at 3pm On Christmas Eve. After Hours Access will be available until Midnight. The doors will be locking at Midnight, by which time everyone must exit the gym.
  • 12/25 - The club be CLOSED for 24 hours, from Midnight on Christmas Eve to Midnight on Christmas, to allow our staff the ability to spend the holiday with their families. There will be no after hours access during this time.
  • 12/26 - After midnight on Christmas, After Hours Access will become available again.  The front desk will open at it's regular time of 5:30am.
  • 12/31 - The front desk will close at 3pm on New Year's Eve. After Hours Access will be available from then on.
  • 1/1 - The front desk will be closed for all of New Year's Day, but the club will be accessible to those with After Hours Access.
Note that if you would like to have access to the club After Hours, you will need an after hours agreement in place and a RFID key fob for a one time charge of $10. Available at the front desk of BHC.
The Gift of Health

Struggling to think about what to give that special someone in your life? Well, look no further! Here are some suggestions on how to give them the gift of health at BHC:
  • 3 Month Jump-Start Membership
  • T-Shirts,Tank Tops, and Baseball T's from the Pro Shop - have you checked out our new fall colors?   *Sizes may be exchanged at any time, if the item has not been worn
  • Lifting Gloves
  • BHC Water Bottles
  • BHC Gym bag   *arriving Dec. 8th
*During the month of December only, all gift purchases over $100 of gift certificates and pro shop items will receive a free BHC gym bag! Want to grab one for yourself as well? We sell them in our Pro Shop for $15 each.

Class Change - STUDIO X

H.I.I.T. will replace Rebel Yoga
Mondays 6:15pm-7:15pm
with Jennifer
Locker Room Enhancements

In our continuing effort of improving the club, we will be doing some improvements to both of our locker rooms between Christmas and News Years.

Here is our to do list for both locker rooms:
  • Replace the old counter tops with quartz stone tops
  • Replace the old sinks with new under counter sinks
  • Replace all the old mirrors with new mirrors and extend to the backsplash of the counter
  • Spruce up the ceiling with enhanced ceiling tiles and rails
  • Replace the old fluorescent lighting with LED canned lights
  • Rewire the electrical outlets around the sink areas
Here are additional items for the Women's locker room only:
  • Install a counter top in the first alcove as you enter the room. This counter will have no sink and will be for blow drying and makeup only.
  • Install new side lights in the new makeup counter area
  • Replace the floor of the sauna with the same tile used in the shower area.
To accommodate the work planned - both of the main Men's and Women's locker rooms will be closed from 8am to 8pm between Christmas and News Years day and open all other times. When the main locker rooms are closed, members will be invited to use our temporary locker areas setup off of the main lobby.

Please note that there will be no showers available from 8am to 8pm at the club between Christmas and New Years.

New Body Composition Analyzer

Have you ever wanted to have your body fat percentage tested? Are you curious to find out how much lean body mass you have?

Ballard Health Club is excited to announce that we now have our own Body Composition Analyzer! This new product will offer a full-body analysis of your muscle and fat composition by using bio-electrical impedance provided by scale-based and hand-held electrodes.

This new service is planned to be available mid-December at BHC. To book a Body Composition Analysis appointment, you will be able to use the touch screen system in the lobby to select "Body Comp Test" at a convenient time. When you are booked, you will receive an email explaining how to prepare for your test.

The test itself and interpretation of the results is treated as a 1/2 hour personal training session and will take place in our nutrition office off the main lobby. Those sessions cost $40 for a single session or $32 when purchased as a 6-pack. You may mix and match these sessions for personal training and/or for the body comp test. Any of our personal trainers will be able to administer the test for you.
New Roles at BHC

November saw a change in new management roles at Ballard Health Club, and we are excited to announce these changes to our members. In addition to their new promotion and duties, all three staff members below also remain active trainers and front desk staff.

Ivonne Depauli: Human Resources and Business Development Manager
In addition to being the manager of our Fresh Air Boot Camp program, Ivonne also takes care of our employee payroll and all aspects of human resources at BHC. Ivonne is also involved in many business development projects for the club. Recently she secured our relationship with the people behind the Silver & Fit program and she is in the midst of         
                        establishing our Optum offering.

Allison Raines: Personal Training and Nutrition Manager

Allison will be working to grow our personal training and nutrition programs. She will oversee our training efforts and work to create the best program for members and staff. One of the first projects Allison has been putting together is a welcome procedure for new members to match them with a trainer if that best fits the member's goals.

Roxy Turner: Operations Manager
As our new Operations Manager, Roxy has been given the responsibility to oversee all of our procedures and operations at the club. This includes how we process memberships, freezes, cancellations and the great many other tasks performed by the front desk. Part of Roxy's new duties is to become as proficient as possible with all of our computer operations we do at BHC, and make everything as smooth as possible for both members and staff.
Member Spotlight:
Margaret Winsor

How long have you been a member at Ballard Health Club?
I've been a member for at least 15 years - closer to 16. 

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

If I'm working out on my own....which I don't do much any more,  I like TRX and free weights. 

Why do you work out?
I like feeling fit and getting stronger - it's an uphill battle at my age but it's very important.  

What do you do to work out?
I go to Allison's classes - boot camp, cardio mix and the occasional body pump.  I prefer classes to working out on my own.  I guess I need someone to YELL at me and push me to work harder.  I also like the fact that there is a group of  regulars who attend her classes and we encourage each other to keep pushing. - it makes the very hard workout she always gives us doable.  I could never work out this hard on my own.
What in the gym has worked for you in attaining your goals?
I don't know if I have set goals, exactly - my goal is to keep going to classes and keep pushing myself.  

Why do you choose to work out at BHC? (instead of another gym)
I like the people who work at Ballard Health Club,  I've been greeted by Matt since he started working there - very rare to have that kind of consistency in a health club.  And I like the demographics of the members -  young, old and in between.  Having people who are 30 years younger than I am in my classes just pushes me more! And I don't like big gyms - with the rows and rows of treadmills - very unappealing.  

Anything else you'd like to add?
Ballard Health Club is a really good gym!
Abs-olutely Hard Core Workout From Matt B

Perform the following core exercises to fatigue in the following format. Hold planks for 30-60 seconds. Try not to rest longer than 2 minutes between circuits.

Circuit 1


Circuit 2
Stability Ball Crunches
Stability Ball Planks
Stability Ball Oblique Crunches
Stability Ball Back Extensions


Circuit 3
Decline Bench Crunches
High Plank
Decline Bench Oblique Crunches
Bird-Dog (increase the difficulty by moving up to your hands and feet, instead of your hands and knees)

Unsure about a particular exercise? Ask a trainer!

Matt Bruner
BHC Personal Trainer 
Increasing Energy Levels Series: The Power of Light in the Mornings

As we enter into the depths of winter, many of us experience having to wake up before the sun rises, and have noticed how much harder it is to do so - even after a full night's sleep.

If you chronically feel fatigued when you wake in the morning, try exposing yourself to bright light within the first 30 minutes after waking up.  You can do this either by getting outdoors ASAP and opening your eyes up to the natural sunlight or, if the sun has not yet risen at the time when you awake, then you should consider using a light therapy box or dawn simulation device during the winter or on overcast mornings.

When choosing a light box, make sure you pick a device that emits the full-spectrum of the visible light at 10,000 lux. When you compare that to the approximately 100,000 lux that you may receive from the sun itself when the sky is at its brightest, you can understand why getting outside is the ideal choice when possible. The ideal amount of time for the light exposure is up to 30 minutes.

Compared to your average cup of coffee or energy drink, the effects from a 30-minute morning light shower are more powerful, longer lasting and way more far-reaching. So if you are constantly finding yourself struggling to get out of bed in the morning, give a light bath a try!

Roxy Turner
BHC Personal Trainer 
Silver&Fit® at Ballard Health Club!

Ballard Health Club has now been officially approved as a Silver&Fit ® participating fitness facility! Silver&Fit ® is designed specifically to help older adults achieve better health through regular exercise and health education. Silver&Fit ® provides eligible members with no-cost or low cost fitness memberships through arrangements with certain health plans. Silver&Fit ® is provided by American Specialty Health Fitness, Inc., a subsidiary of American Specialty Health Incorporated.

If your health plan will offer Silver&Fit ® as of January 1st, 2017 and you would like to sign up for membership, please fill out the Silver&Fit ® sign up form available at the front desk beginning December 15th. Memberships will be effective as of the beginning of the New Year.

For more information about Silver&Fit® please visit their website at Silver&Fit® is a federally registered trademark of American Specialty Health incorporated.

BHC applying to be Optum Fitness Passport Program Provider

We are happy to announce that we are in the last stages of working out an agreement with OptumHealth Care Solutions to be a facility of their Optum Fitness Passport Program.

This is the program that will now be used by people that have United Health Care supplemental insurance.

We will have a simple form for members that will be eligible for the Optum Fitness Passport Program as of January 1st. This is the same form we are using to learn if members are moving to Silver & Fit.

The form is available at the front desk. Filling out this form will allow us to prepare your membership prior to January 1st to prevent any interruptions in your use of the club.

Silver Sneakers remains at BHC

With all the changes in the Medicare supplemental insurance world these past several months, it's important to state what did not change. We remain a Silver Sneakers facility as we have now for almost 3 years. 

Instead of just one, we now have three BHC insurance provided memberships available (Silver & Fit, Optum and Silver Sneakers) to reach the greatest number of seniors that may make the most of this insurance supplied benefit.  

Nutritional "Did You Know"
Benefits of Bone and Mineral Broth
First, let's dive into the differences between broth, stock and bone/mineral broth.
  • Broth  is typically made with meat and can contain a small amount of bones (think of the bones in a fresh whole chicken). Broth is typically simmered for a short period of time (45 minutes to 2 hours). It is very light in flavor, thin in texture and rich in protein.
  • Stock  is typically made with bones and can contain a small amount of meat (think of the meat that adheres to a beef neck bone).  Often the bones are roasted before simmering them as this simple technique greatly improves the flavor.  Beef stocks, for example, can present a faint acrid flavor if the bones aren't first roasted.  Stock is typically simmered for a moderate amount of time (3 to 4 hours).  Stock is a good source of gelatin.
  • Bone Broth  is typically made with bones and can contain a small amount of meat adhering to the bones. As with stock, bones are typically roasted first to improve the flavor of the bone broth. Bone broths are typically simmered for a very long period of time (often in excess of 24 hours), with the purpose being not only to produce gelatin from collagen-rich joints but also to release minerals from bones.  At the end of cooking, the bones should crumble when pressed lightly between your thumb and forefinger.
  • Mineral Broth is made with a variety of whole vegetables, skins, stems and leaves included. Mineral broths are simmered for a long period of time to pull out all the nutrients from the ingredients. At the end, the vegetables should be very light in color and very soft to the touch.
Drinking mineral-rich vegetable broth is one of the simplest and least expensive ways to improve your health. The biggest benefit of including mineral broth into your diet is its ability to balance the body's pH. The broth contains three essential minerals to do so; organic sodium, organic potassium and organic calcium. These minerals balance out the acid forming foods, such as meat, dairy, grains, sugar and alcohol as well as acid produced by worry and stress. The body cannot survive in an acidic environment, so including foods that balance the blood's pH is essential.
Bone broth is rich in amino acids which helps the body's detoxification process and is used in the synthesis of hemoglobin, supports digestion and the secretion of gastric acids. Bone broths also are rich in gelatin which supports skin and digestive health. Lastly, bone broth inhibits neutrophil migration; it helps mitigate the side effects of colds, flus and upper respiratory infections.
Ready to incorporate bone and mineral broth into your health regimen? Check out for a plethora of great bone broth recipes.  Rebecca Katz' Magical Mineral Broth recipe is the best I have found thus far; you can find her recipe at by searching 'Mineral Broth'.

Have fun cooking!

Lauren Derr
BHC Nutrition Coach
Friendly Fridays
Every Friday after NOON is FRIENDLY FRIDAYS!

Bring a friend to workout and/or attend a class with you at Ballard Health Club on Fridays!

Current Friday afternoon classes are:
  • Silver Sneakers at 1:30pm
  • Barre at 4:15pm and 5:30pm
  • Yoga Basics at 6:45pm
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!
HOWLiday Bootcamp Fundraiser
Join Fresh Air Fitness and Ballard Health Club for a FREE bootcamp workout at Golden Gardens on Saturday, December 10th from 8am-9am to benefit the Seattle Animal Shelter!

Meet by the playground area; rain or shine! Don't forget to bring your weights, mat and water bottle. Please also bring a donation of pet food, kitty litter, blankets, etc. or a check made out to the Seattle Animal Shelter.

All donations will be delivered promptly after class.


Restorative and Sound Bath Workshop with MJ
Saturday, December 17th,  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 an hour of relaxation and rejuvenation. We will start with a gentle warm-up and move 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: $20

Be Pain Free Workshop with John

Saturday, January 14, 1:00-3:00pm

Regardless of the lifestyle we choose, our bodies encounter a lot of stress. Whether we are doing daily activities (such as carrying a child, walking the dog, lifting an item into a high cupboard) or more physically strenuous activities (like weight lifting, hiking, running, skiing), we need to prepare our bodies for the added stress that is presented with these and any other activities we find ourselves participating in. To reduce soreness, tight muscles, stiff bodies, and avoid injury, it is important to think about the three P's:
  • Preparation
  • Prevention
  • Performance
Through the use of proper warm-up, stretching tight muscles (both dynamic and static), activating support muscles, and performing self-myofacial release (foam rolling) we not only help increase mobility and prevent injuries, but also improve our performance and prepare us for anything that life throws our way!

If you have achy knees, a stiff back, or want to know how to keep your body maintenance up to date, sign up for this workshop with John Parks on January 14th at 1:00pm. I will teach you how to  add some tricks to your routine routine that will have your muscles feeling loose, and your body feeling great!

Cost $20

Kinetic Rehab Workshop

Saturday, January 28, 2:00-5:00pm

Join Kinetic Sports Rehab at Ballard Health Club January 28, 2-5pm for a FREE WORKSHOP!

We are so excited to announce that we have partnered with Kinetic Sports Rehab to host a 'Ask the Doc' event on January 28th 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. Joe Farris and 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 moment 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!
Are You Ready for a Change ?

Jump start your New Year's Resolution with Ballard Health Club's 


This 8-week intensive program focuses on weight loss and building healthy habits. Featuring 8 one-on-one sessions with a BHC staff member, a tailor-made plan and all the accountability and support you could need, we will help you reach your goals.

Included in the program:
  • 5 Personal Training sessions
  • 3 Nutritional Coaching appointments
  • 4 Body Composition Analysis tests
  • Success Manual
  • Workout Plan and worksheets to track progress
  • Recipe guide
  • Support from BHC staff including emails from your trainer, assessments and access to a private Facebook group
Are you ready to accept the challenge and make 2017 the year you finally reach your goals?

The cost for this program is $299 and requires a Ballard Health Club membership.

Just ask a staff member at the front desk to get this setup for you. 

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.

Zumba and Pie

Now that we've finished the pumpkin pie or other desserts, it's a good time to get into a class that can burn some calories. Zumba is an excellent choice of a group fitness class to support your fitness goals, especially if you want to have fun. It's both a dance class and a fitness class providing a workout for the whole body.  

Zumba provides a large calorie burn through aerobic activity similar to that of interval training. Depending on your weight, sex, fitness level and other physical factors, the number of calories you burn in a typical Zumba class will equal that of any cardio based classes. That can add up to 400 to 600 calories burned per hour.
Classes are choreographed to provide intervals of intensity in both pace of music and type of movements. Fitness exercises are also incorporated within Zumba dances, so don't be surprised if you find doing several sets of squats followed by plyometric jumps in between salsa steps.

There is no large learning curve in a Zumba class. first-timers can simply jump right into a class and follow along with the instructor. Zumba instructors are trained to explain little with words, and instead use their body and hand motions to indicate which steps will follow, to keep class plans flowing and easy-to-follow. Whistles and hollers are encouraged while the dancers have genuine fun dancing to infectious rhythms and specialty songs. We've got a couple of great instructors Tricia and Taylor, who are more than happy to help you dance that pumpkin pie off.

Karen Gamble
BHC Class Director 
From the Owner

Prior to owning the club, I was a member for 15 years. BHC was always a welcoming and comfortable place to me. The collection of familiar faces, friendly staff and a workout routine helped make the club an escape from the day's stresses.

In today's world, it seems more important than ever to have places that promote good feelings toward each other and to foster the spirit of community. I hope you see BHC as one of those special places.
Happy Holidays,

Pat Gilbrough
Owner and General Manager

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