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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)
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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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Thanksgiving Day Classes
Cardio-Mix
with Allison
9:30-10:30am
Open Yoga
with Marianne
10:00-11:00am
*You will be required to use an after hours key fob to access the gym on Thanksgiving. Visit the front desk to purchase one for $10.
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HOLIDAY HOURS
BHC is open 24/7. After Hours Access is only available with the purchase of a $10 key fob. Below are front desk hours. Gym usage outside these hours will require a key fob.
Thanksgiving
11/23: Front Desk Closed - After hours access only
Day after Thanksgiving
11/24: Front Desk Opening later, Hours: 8:00am-10:00pm
Christmas Eve
12/24: Front Desk Closing early, Hours: 8:00am-3:00pm
Christmas Day
12/25 BHC WILL BE COMPLETELY CLOSED from Midnight Christmas Eve to Midnight Christmas to allow ALL staff to be with their families. No after access during this time.
Day after Christmas
12/26: Regular Hours: 5:30am-10:00pm
New Years Eve
12/31: Front Desk Closing early, Hours: 8:00am-3:00pm
New Years Day
1/1: Front Desk Closed - After hours access only
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Saying Goodbye from Matt Anderson
I can't believe the time has come for me to write this letter. After 17 amazing years at the Ballard Health Club a new opportunity has come my way and the timing seems right to move on. This is one of the hardest decisions I have ever made; working at BHC is about more than just a job (or a place to work out) - it is a family. All of you are what makes it so hard to leave. I have developed so many amazing relationships over the years, and I'm going to miss all of you very much. You guys are truly the best members in the world. Thank you for being so involved in my life, and thanks for letting me be involved in yours.
I would also like to thank my co-workers for making a great atmosphere to work in, especially Rabbit (little inside joke to one of my co-workers). And of course a big thank you to Pat for being a great boss and investing in me and my future.
I look forward to running into many of you around town (it seems BHC members are everywhere!) and, of course, please do stay in touch.
All my best- Matt
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New Style Parking Permit REQUIRED
As we have mentioned in a previous newsletter, Diamond Parking has greatly increased the rates that they charge BHC to rent the parking lots that BHC members use. After 19 years of being able to provide complimentary parking to our members, BHC will unfortunately have to start charging for use of the lots.
Members will have two options to choose from:
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Monthly renewing parking permit: $5 / month
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Annual parking permit: $48 / year
As of November 1st, we will no longer be issuing complimentary parking permits, and new members will be required to purchase a new style permit in order to park in BHC lots.
Current members will be given two months to switch to the new style parking permit. As of January 1, 2018, those who park in BHC lots without the new style permit will be ticketed by Diamond.
To expedite the process of acquiring a new permit, click <here> to download the form that contains the new parking permit agreement, then enter your member number, name and license number and choose which permit option you would like. Then, simply drop off the form at the front desk in order to receive your new permit. These forms are also available at the front desk.
The new style permit (as seen below) will have a large 6 digit serial number on the top.
Each of these new parking permits must be linked to a specific licence plate and member ID. Members with the same home address who share the same car may be assigned to the same permit.
Diamond parking personnel will be given an app to run on their phones to display which vehicles not to ticket based on members being checked-in to the club and whether they have a valid, unexpired parking permit.
Stop by the front desk
BEFORE JANUARY 1ST
to purchase your new permit to avoid getting a parking ticket when you park in the BHC lots.
Annual parking permits acquired now will not be charged until January. Monthly renewing permits will be charged $5 for last month of usage (similar to monthly memberships) and then $5 a month starting in January.
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FOLLOW US ON SOCIAL MEDIA!
To stay up to date on all BHC related announcements, make sure you are following us on social media! You'll also find workouts, motivation and more!
Instagram:
Follow @ballardhealthclub
Twitter:
Follow BallardHC
Facebook: Like our page "Ballard Health Club"
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Small Group
Still time to sign up for November - get personal training for only $15/session!
Small group personal training is personalized training in a team environment. It is 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 encourage you to push yourself to your limits and ensure that you get the max out of every workout.
No matter your current fitness ability, the most fun and affordable way to reach the next level in your workouts is to join small group training where your group's personal trainer will push you and your teammates in new and exciting ways.
BHC is offering three new small group personal training sessions starting in November.
Each small group will meet twice per week for 6 weeks. The cost is $180, or $15 per session. Enrollment is limited to 5 people per small group. Small groups are available to both members and non-members - so bring your friends!
Small Group Training classes coming up:
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SMALL GROUP PERSONAL TRAINING WITH LARA
Mondays and Thursdays: 5:15-6:15pm
November 6 - December 14 (no classes Thanksgiving week of November 20)
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SMALL GROUP PERSONAL TRAINING WITH CHASSI
Wednesdays and Fridays: 8:00-9:00am
November 8 - December 22 (no classes Thanksgiving week of November 20)
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Announcing:
The December Workout Challenge!
Want to win a free month of membership at BHC?
Join us for a Ballard Health Club Workout Challenge from December 1-31! Let's motivated each other to stay active through the holiday together.
Winners will receive an item from the BHC shop and be entered to win a free month of membership.
It's easy to participate:
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Follow @Ballardhealthclub on Instagram. Don't have Instagram? It's easy to join by downloading the app.
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Every Friday in the month of December, we will post a new workout challenge. Complete the challenge each week and post it to your Instagram.
Tag @Ballardhealthclub and use the hashtag #VerkOutBallard
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Everyone who completes the challenge by December 31 will receive a BHC shirt, water bottle or bag and be entered to win a free month of membership at BHC.
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One member who completes the challenge will be chosen at random for a free month of membership. Winner will be chosen January 2, 2018.
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Osteoporosis: Stop It Before You Get It
Osteoporosis is a disease characterized by low bone mass and loss of bone tissue that may lead to weak and fragile bones. Once you get osteoporosis, you have an increased risk for fractured bones (broken bones), particularly in the hip, spine, and wrist. The damage from osteoporosis begins earlier in life than you may think. Because peak bone density is reached at approximately 25 years of age, it is important to build strong bones by that age, so that your bones remain strong later in life.
It's you versus osteoporosis: Let's get the game on. Osteoporosis is more common in females, meaning you have to do what most females are scared to do: lift heavy. "Lifting heavy" means that you become tired after 8-10 repetitions of a certain exercise. In my experience, clients are not scared of getting hurt by lifting heavy weights, they just don't want to bulk up. Lifting heavy is a key part of building strong bones. Warning: there might be a few weeks where your jeans may be a little tight. This isn't because you are bulking up, but because your body is doing something new and retaining water. Give it a couple of weeks and things will go back to normal. There is a good chance that you will start losing weight.
Below is a power-packed, osteoporosis-fighting workout. Complete 8-10 repetitions of each exercise and 2-3 sets.
Dumbbell deadlift
One-leg seated leg press
Seated chest press
Assisted pull up
Weighted ab Crunch
Matt Anderson
BHC Trainer
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Self Defense Workshop
Saturday, November 11th 12:30am-3:30pm
*To celebrate Veteran's Day, those who have served our country in the armed forces will receive a 15% discount on this event.
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. The class size in limited to 15 people to ensure individual attention is given to each person. Non-members are welcome to attend.
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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: $40 (Non BHC Members may attend at the same cost)
Sign up at the front desk or online at the BHC Portal under WORKSHOPS / EVENTS.
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Intro to Yoga Philosophy Workshop
with Shuja De'Peace
Saturday, November 18th, 1:30 - 4:30pm
This class will take you back to the roots of Yoga, the different paths of yoga and steep you in the ancient philosophies from which the modern yoga you practice today was started from. We will cover the principles of Hatha yoga and take the opportunity to explore them live in experiential practice deepening not only your physical practice but your connection with your mind/body.
As a teacher who really longs to bring the wholeness of this ancient practice into my classes I constantly find myself wishing there was more time in the class to allow discussion on these ideologies, principles and different techniques. Now there is! If you have ever wondered why we 'Om', what is the purpose of Mantra, why Sanskrit is utilized in the yoga community, what the Nadis/Chakras are or just curious as to how poses came into being you will learn all this and more. This is definitely a workshop you will not want to miss!
(We will take time to practice)
-Pranayama
-Mantra
-Yoga Asana
-Yoga Nidra
Cost: $35 (Non BHC Members may attend at the same cost)
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Rolling in the Deep - Tip to Toe Workshop
Sunday, November 26th, 1:30-3:30pm
The Art of Self Massage and Breath-Awareness.
In this workshop we will spend two hours tending to our fascia, connective tissues and tight muscles, using yoga tune-up therapy balls, as well as work on building better breathing skills. This is designed to slow you down, listen to your body and engage in the self-care needed to re-establish a balanced body and breath.
Cost: $20
(Non BHC Members may attend at the same cost)
Sign up at the front desk or online at the BHC Portal under
WORKSHOPS / EVENTS.
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Back Care Basics Workshop
with Karen Gamble
Saturday, December 9th, 1:30 - 3:30pm
This two hour workshop will address back pain symptoms and the root causes, teach proper alignment and performance of yoga poses and basic exercises that help alleviate pain and support healthy and balanced moment.
Cost: $25
(Non BHC Members may attend at the same cost)
Sign up at the front desk or online at the BHC Portal under
WORKSHOPS / EVENTS.
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ATTENTION LADIES!
Help us save our towels!
Every year, we purchase thousands of towels in order to replace those that become stained and are no longer acceptable for member use. Since the majority of these stains are from makeup, we provide make up removing face wipes in the women's locker room. Cleaning your face before your workout will not only prevent stains on our towels, but a clean face allows your face to perspire properly and prevents clogged pores. Your complexion - and our staff - will thank you!
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Success Story:
Teresa Sansalone
How long have you been a member at Ballard Health Club?
I joined late summer 2015 with many interruptions, sometimes months on end, to go home to Oklahoma City to help with aging parents.
What is your favorite piece of equipment or exercise to do in the gym?
My favorite piece of equipment is the stationary bike. I've just recently started doing interval training. I also like rowing.
Why do you work out?
I'm now in my 60's and staying healthy and strong for me and my family is one of my new jobs in retirement. Working out is an investment in myself. Pay now or pay later, I say.
What do you do to work out?
I meet with my personal trainer, Allison Raines, twice a week. Allison is great about changing things up every session. I do much better when I have a routine, a schedule. The structure helps me stay on track.
What in the gym has worked for you in attaining your goals?
The affordable personal training that BHC offers is the driving force behind my success!
Why do you choose to work out at BHC? (instead of another gym)
I considered two other gyms also within walking distance but decided on The Ballard Health Club. It's a welcoming place starting with the front desk staff. I feel it's my place just by walking in the door and that's very important, to feel comfortable in a space. The location is so very convenient and accessible. Once I'm in the door I can devote the time to me, in a dedicated place. I'm learning more and more as I go.
The feedback Allison gives me is reinforcing and I'm appreciating the results, especially since I've seen several health markers recently improve. Last month I had my eyesight rechecked since I'd noticed my vision was a little blurry. Fully expecting to need my prescription strengthened I was pleasantly surprised to learn that my vision had actually improved. That was the first hint. Blood work later that week confirmed that the A1c test for Diabetes had significantly improved, from 6.4% to 6.0%. (Normal is 5.7% and below).The A1c looks back 3 months and checks how much glucose is bound to hemoglobin in the red blood cells. And my blood pressure medicine has been cut in half recently. Lastly, my left knee has a torn meniscus and working out and living in a very walkable neighborhood has significantly reduced the uncomfortable, sometimes painful, symptoms. So there. I'm very fortunate and very grateful.
(Editor's Note: Have a goal that you need help attaining? We offer Personal Training with each of our trainers - take a look on our website. Your first half-hour 3-pack is only $69!)
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Are All Barbell's the Same?
...Continued
Hopefully by now you've had a chance to get to know most of the barbells out on the floor, but there are a few--the funnier looking ones--that weren't covered in last month's article. Make sure to click on the links to see what each bar looks like.
Hex Bar
The hex bar is a hexagonal barbell with two handles on either side, and offers a modification on the conventional deadlift that many find easier on the back. It is also known as a trap bar, because it can be used for heavy shrugs. The hex bar is also great for heavy weighted carries, like the Farmer's Carry. Much like the standard barbells, it weighs approximately 45 pounds.
Swiss Bar
If you've been avoiding the barbell bench press due to wrist pain, you might want to check out the swiss bar. This barbell provides an alternative grip for bench pressing and shoulder pressing (palms facing each other instead of facing away from the lifter) and puts less stress on the wrists and shoulders.
Safety Squat Bar
If you're already a pretty confident lifter, and you're looking to improve your back squat, try adding in some work with the safety squat bar. In addition to being an excellent alternative to the back squat during wrist rehabilitation, the safety squat bar calls on more of your core stabilizer muscles and back muscles, so that when you do get under a straight bar again, you're able to lift more. The safety squat bar is easier on the wrists and shoulders for those still working on the mobility for back or front squats, and can also be used for walking lunges if you're looking for an extra challenge.
Safety Squat bar box squats
Lara Roche-Sudar
BHC Trainer
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Nutritional 'Did You Know':
Top 5 Habits for Fat Loss
A large portion of members who sign up for nutrition coaching sessions are interested in fat loss. In general, I have found that adhering to the basic principles of good nutrition over a long period of time is what leads to healthy and sustainable fat loss.
There is a distinct set of habits that most lean and healthy people have, and they are listed below in the order that I believe is most important for long-term success. The goal is to start from the top, implementing each habit one at a time, until each one becomes relatively effortless and stress-free. In other words, you should be able to practice this habit at least 80% of the time.
Once you have implemented the first habit, move to the next one on the list. Focus on implementing that second habit until it too becomes consistently effortless. In general, we recommend focusing on each habit for at least two weeks, however if you need more time to practice a particular habit that's OK.
Only after you consistently master these these 5 basics of good nutrition, are you ready for more advanced nutritional intervention.
1. Eat Slowly
You should take a minimum of 10 minutes to eat a snack, and 20 minutes to eat a meal. Avoid distraction while eating, like answering emails, checking the phone, etc. Chew your food thoroughly, because digestion begins in the mouth. Eating more slowly will help you enjoy your food more, feel more satisfied, feel more connected with your body and your needs.
2. Stop Eating When You're 80% Full
This one can be hard, as it can take a while to recognize what "80%" feels like, but the more slowly you eat, the easier it will be to recognize this feeling. At 80% full you should feel satisfied and no longer hungry, but not stuffed. If at any point you feel any discomfort or pressure in your abdomen, you have gone beyond 80% full.
3. Eat Protein With Every Meal Or Snack
Protein is filling, satisfying, and is a vital component of maintaining a lean and healthy physique. It is made up of amino acids, which are the building blocks of life. Your body needs protein to help produce everything from hormones to antibodies, and it's critical for the repair and growth of muscle tissue, etc. A serving of protein is about the size and thickness of your palm. For women, this is generally 3-4 ounces. For men, it is about twice that much. Complete proteins such as chicken, beef, salmon, eggs, turkey, and cottage cheese are all great options.
4. Drink Plenty Of Water
Being dehydrated can affect so many things including cognitive function, performance in the gym, digestion, and the health of your skin, etc. The recommended "eight glasses / day" is a tad outdated and doesn't take into account gender, body weight, activity level, etc. A better rule of thumb is to drink approximately half your bodyweight in ounces of water each day. During exercise, aim to drink an additional 8-16 ounces (250-500 mL) for every 30 minutes of activity.
5. Eat Vegetables Or Fruits With Every Meal Or Snack
Vegetables and fruits are delicious, fibrous, filling, and chock-full of vitamins, minerals, and antioxidants to help keep you healthy. They have a low calorie-to-volume ratio, so they can fill you up with fewer calories than other foods. They are also alkaline-producing, which can help preserve bone and muscle mass. A serving of non-starchy vegetables or fruit is approximately the size of your closed fist (for leafy greens, it's the size of two fists). Eating a rainbow of colors in regards to fruits and vegetables is important to ensure that you're getting the full spectrum of nutrients you need to maintain good health.
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Roxy Turner
BHC Nutrition Coach
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Every Friday after
NOON
is FRIENDLY FRIDAYS!
Bring a friend to workout and/or attend a class at Ballard Health Club with you and we will waive the drop-in fee.
Friday afternoon and evening classes are:
- Silver Sneakers @ 1:30pm
- Ab Lab @ 5:15pm
- Butt & Gut @ 5:45pm
- 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.
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PERSONAL TRAINING STARTER PACK
To make personal training accessible to more of our members, we are now offering a Personal Trainer Starter Package that includes three 30-minute sessions for only $69! This heavily discounted offer is only available for purchase once by each member, and all sessions must be scheduled within one month of purchase date.
Ask at the front desk for more information or to sign up for this amazing offer!
ECARD UPGRADE
BHC recently switched domain users to a more reliable source. Because of this, you will need to reset your ecard (mobile BHC membership card) if you use your phone to scan in at the club.
To do this, simply pull up the current bookmark you use (or visit ballardhealthclub.com/ecard to set up). You will be directed to follow a link - put in your member number and the last 4 digits of your phone number. Then re-save your bookmark for future use.
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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 single sheet
BHC Parking Map available online.
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 is now allowing non-members to use personal training and small group training classes.
Non-members who are signed up for personal training or small group training are only allowed to use the club during their scheduled sessions.
Registration for October Small Groups is almost over - so sign up now for one $15 a session! Learn more at
ballardhealthclub.com/small-group-training
Rates are available at
ballardhealthclub.com/training
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FREE CLASS PASS NOVEMBER: HIP HOP POP
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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 November, Hip Hop Pop classes with Taylor will be open to all:
Fridays @6:15pm
Sundays @5:00pm
If you have ever heard a song on the radio and just wanted to break out dancing without going to a club, then this high energy hip hop class is just for you!
This class is designed with easy and repetitive dance moves so you can get the most out of your workout. There is no wrong way too dance, and we keep the same routines/songs for a month so everyone has a change to learn the choreography.
All ages and levels of fitness are welcome to join Taylor for an hour of shaking, sweating and having a good time.
If you've ever wanted to try Hip Hop Pop - or know someone who would - now is your chance!
Please note that non-members must bring their photo ID with them.
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The Rainy Season
Recently I started asking my classes to tell me what they love about the rain or rainy season. There were so many wonderful answers: The sound, making soup, less people on the hiking trails and of course, reading. You can see where we're all heading.
Edging on Winter darkness we are asked to simmer down and look inward. It's good to slow down from the heat of summer activity into the cooler pursuits of mindful growth and movement. We want to support you as you evolve in many ways and keeping you healthy and stable in mind and body is important to us. So to keep you from attaching yourself to the couch this season, we will be offering more workshops in the next few months in addition to the 70+ classes that we already offer each week.
This month we are offering another Self Defense workshop with Joanne Factor. This popular workshop sold out last time we offered it, so make sure to sign up soon! Later this month Shuja will help deepen your yoga practice with a workshop that explores the philosophy behind the 'asanas', or poses of yoga. I'll be offering Rolling in the Deep the Sunday after Thanksgiving and a Back Care Basics in December. Lara has promised a Barbell Basics workshop and you can look forward to seeing Tracy, MJ , Lea, and Katie offering different workshops that I hope will inspire you and remind you that slowing down doesn't have to mean coming to a stop.
Slowing down can be digging deep and reconnecting with that part of you that seeks to grow and stay active. I'll see you in class!
Karen Gamble
BHC Class Director
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From the Owner
It is with mixed emotions that we experience the departure of Matt Anderson from his 17 years of working at Ballard Health Club. Matt made it clear to me about 3 years ago that his goal was to eventually run his own club, and I am proud of Matt for now taking the next step toward reaching that goal. Knowing Matt's plan, he was made Overnight Crew when we started our 24/7 after hours access. The intent of Matt's role as the ON Crew Manager was to gain valuable experience managing that part of our business.
When I became the owner of BHC in January of 2014 - I was very "green" to the fitness club work environment. I have learned to lean on Matt with his wealth of knowledge from so many years in the business to help guide the great deal of day-to-day decisions needed to run a health club like BHC. In addition to providing advice, we have tried to make the most of Matt's legendary customer service by assigning him to teach that to each new staff person we hire at BHC.
With Matt's departure on October 31st, Jake Burkey will take over as our new Facility Manager and Ace Young will take on the duties of Overnight Crew Manager. I have worked closely with Jake and Ace these past several weeks preparing them for their new roles and both are excited about their promotions and responsibilities.
We have started the process of finding a trainer to step into Matt's Monday thru Thursday morning shift. I have told each person that I have interviewed that it will be a very hard act to follow knowing the relationship Matt has built with so many BHC members over the years.
I hope that you will join myself and the rest of our staff in wishing Matt and his family the best in the future.
Sincerely,
Pat Gilbrough
Owner and General Manager
[email protected]
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