 |
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
|
Labor Day Hours and Classes
The front desk will have reduced hours on Labor Day, Sept. 4th. Members who do not have a key fob may only enter the gym from 8am-8pm.
With our 24-Hour Access, however, members who have purchased a key fob may now enter at any time. Make sure you get your key fob BEFORE Sept. 4th if you would like to use the club before 8am or after 8pm that day.
Studio Y: All classes as scheduled between 8am and 8pm
Studio X: All classes as scheduled between 8am and 6pm (no evening BodyPump or Zumba)
|
SEPTEMBER CLASS CHANGES
Studio X
Sunday 5:00pm
Zumba with Taylor
New Class (starts Sept 10th)
Monday 6:30pm
BodyPump with Kuanny
New Class - NO CLASS SEPT 4
Monday 7:30pm
Urban Latin Dance with Maria
New Class - NO CLASS SEPT 4
Tuesday/Thursday 7:30pm
BodyPump with Roxy
Instructor Change
Wednesday 7:30pm
High Fitness with Emily
New Class
Saturday 11:00am
Urban Latin Dance with Maria
New Class
Studio Y
Open Yoga with Sally
Instructor Change
Wednesdays 8:00am
Barre with Katie
Time Change from 9:30am
Fridays 6:30am
Open Yoga with Marianne
New Class (starts Sept. 8)
Saturdays 12:15pm
MyoFascial Release with Helen
New Class
Sunday 4:00pm
Barre with Susan
New Class (starts Sept 10th)
Sunday 5:30-7:00pm
Yoga Wind Down with Tracy
Time Extension
Class Cancellations
Monday 6:15pm
Zumba with Taylor
Wednesdsay 4:00pm
Gentle Yoga with Sally
|
|
BHC Voted One of Seattle's Best Gyms
We tied for second runner-up with Washington Athletic Club out of all the gyms in the Seattle area. We will continue striving to make our members happy!
Thank you to all who voted for us.
|
Training Available to Non-Members
Grab your friends! BHC is now allowing non-members to take 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.
|
|
New Small Groups Starting in October
No matter your current fitness ability, the best and most affordable way to reach the next level in your workouts is to join a small group training where your group's personal trainer will push you and your teammates in new and exciting ways.
Small group 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.
BHC is offering three new small groups starting in October. Read about them below.
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!
Our
September small groups are almost sold out! You have until Friday 8/28 to sign up for a small group with Allison, starting September 11; with Lara, starting September 12; and Chris, starting September 13.
Check out the Small Group Training classes staring in October below:
|
Strength and Mobility with Roxy
Mondays and Wednesdays @12pm
October 2 - November 8
Are you ready to learn how to release tension in your muscles in order to increase your mobility, while building strength and improving your posture? This course will help you correct faulty movement patterns, prevent injury, and increase range of motion so that you can move safely and efficiently in all situations - both in and out of the gym. Whether your goal is to increase your strength or range of motion, lose weight, or simply live pain-free, this is the perfect small group training for you.
|
Circuit Training with Chassi
Wednesdays and Fridays @8am
October 4 - November 10
This particular group fitness session will be focused on circuit training. This type of training is a great way to build strength and lean muscle mass, increase cardiovascular endurance, and burn fat! Each session will consist of a series of exercises that can be tailored to any fitness level. Whether you are a beginner wanting a jump-start to your fitness journey or a seasoned gym rat who wants to throw in something new and exciting into your current workout regimen this is a great way to do just that. Training as a group will also keep those who need it accountable and provide extra motivation as a small community working together to better their health!
|
Strength and Conditioning with Allison
Mondays and Thursdays @9am
October 23 - December 7 (no classes Thanksgiving week 11/20)
During this small group with Allison, you will learn how to perform movements correctly and progress both your muscular and cardiovascular systems. Sessions typically begin with strength circuits and finish with a conditioning piece. Allison will teach you how to warm up and cool down in addition to making sure you sweat and build those muscles!
|
Autumn Yoga Retreat at Suncadia
with Heather Rudin and Tracy Hodgeman
Friday November 3rd through Sunday the 5th, 2017
Ballard Health Club presents our annual Autumn Yoga Retreat at Suncadia with hosts Heather and Tracy.
Fall is the perfect time to recharge our batteries for the coming holiday season. Join us in the beautiful Cascade mountains as we unplug from the many distractions, obligations and stresses that modern urban life presents, and plug IN to what truly nourishes and restores us.
Among the fragrant pine trees and clear mountain air, we'll kick up our heels and practice the science of down-regulating our nervous systems. We can experience how the age old yoga practices of mindful breathing, skillful movement, and periods of deep stillness all help to improve immune system and brain function, invite ease into the body and leave us with an all-over elevated sense of well being.
Simple wholesome food, nourishing yoga, relaxing hot tub time, laughter infused company, walks in nature and quiet reflection all contribute to the rejuvenating ambiance at the Grand Fir Lodge. We may even get to hear the bugle call of the elk as they pass by!
|
|
 |
Tracy and Heather have been teaching retreats together for over 13 years, and love to share their considerable combined knowledge of yoga therapy.
On this retreat we offer practices for neck and shoulder relief, as well as core strengthening and lower back support. We will delve into calming techniques that shift us out of stress mode and into ease, support our immune system and clear our minds. We will also laugh -a lot- which is also scientifically proven to be very good for your health (and your core strength).
Click here for availability, prices and booking online:
|
|
Elevator Modernization Plan
Our building owner has been working on a plan to modernize our aging elevator to prevent the frequent breakdowns and repairs. The official start date for this renovation is set for October 2. With the realization that our elevator is greatly needed, the building owner has agreed to pay the elevator replacement company overtime to get the project done as quickly as possible. The current estimated construction time is 6 weeks, and we are optimistic that elevator access to BHC will be restored in mid-November.
As with any project of this magnitude, there may be
unforeseen events that lead to an extended project completion date. If any changes are made to the projected October 2nd - Mid-November closure dates, we will let you know as soon as possible.
|
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.
|
|
|
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 EVENTS / WORKSHOPS.
|
|
|
Power-Building Circuit from Lara
Round 1:
Back squat x 5 (work up to heavy sets)
Goblet squat x 10
Banded side steps x 15 (per side)
Round 2:
Bench press x 5 (heavy)
Overhead press x 10
Round 3:
Deadlift x 5 (heavy)
Bulgarian split squat x 10 (per side)
Lara Roche Sudar
BHC Trainer
|
Club Improvements
Additional Check-in Scanner
We have added a second bar code check-in system at the front desk. The check-in system takes 2 or 3 seconds to refresh after each scan, having multiple scanners will ensure that our system keeps up with check-ins during busy times and allows two people to check in at once.
New Sauna Heater in Women's Locker Room
After hearing from several members that the sauna was not heating up as much as expected, we examined the older unit and determined that the heater was deteriorating. We have solved that problem recently by installing a brand new sauna heater.
New Front Desk Computers
We have upgraded our front desk computers to be the fastest available in an effort to increase the speed of transactions for our members or guests. We hope that this will decrease waiting
time and therefore improve customer service.
Electronic Class Sign-in
We are experimenting with replacing the paper sign-in sheets for classes with a touch screen based sign-in system. This new system will have screens in each studio for class instructors with a display showing who has signed-up for their class. We still have a few more things to work on before the digital check in is ready to go, but be on the look out for when the iPads replace the clipboards as we hope to get this new system in place soon!
|
|
Member Spotlight:
How long have you been a member at Ballard Health Club?
Since about 2003, I think?
What is your favorite piece of equipment or exercise to do in the gym?
There are too many great things at BHC to pick a favorite. I absolutely love yoga with MJ and step/tone classes with Jose - both are fabulous instructors and I've been going to their classes for years! The new small group training classes with Allison are an amazing value! She is a powerful motivator and PT with her is my new thing!
Why do you work out?
To keep my sanity - working out keeps me feeling good, both physically and mentally.
What do you do to work out?
Right now I'm mostly focused on the PT and the Yoga. I also try to do outdoor activities on the days I can't make it to the gym - particularly during these glorious NW weather months. Jose's classes don't fit in my current schedule and I hope to get back to them soon. I've also been hearing great things about the barre classes and want to try those too.
What in the gym has worked for you in attaining your goals?
The new offering of small group personal training with Allison is really helping me to change things up and go outside my usual routine. She pushes me to do things I wouldn't do on my own and gives me the confidence to test my limits. I did 1:1 sessions with her in the past and loved then, but the new small group offering is way more financially sustainable for me. I'm starting my 3rd set of 6-week sessions this month (September).
(Editor's Note: We have 3 new Small Group Sessions starting the week of September 11th with Lara, Chris and Allison. See our website for more information).
Why do you choose to work out at BHC? (instead of another gym)
BHC is a great neighborhood gym for a great price and there is always only one answer to the question of how much it costs to join - unlike other gyms with a million options and a hard sales pitch. I've moved all over the city since joining and have never found anything I like better. I've lived as close as walking distance and as far as Burien, and I've always maintained and enjoyed my membership with BHC. I work at UW so it's never too far out of my way. I've looked for, and tried, more convenient locations, but none measure up to the value and the comfortable community atmosphere of BHC.
You get your gym facilities, yoga, and a variety of exercise classes all in one membership - and BHC gets them all right! The instructors are high-quality, the staff is excellent, and it's a local independent business. BHC is great at keeping the class schedule full, diverse and consistent. The yoga feels the same as a yoga studio - not like other gyms I've tried where the yoga feels out of place, more work-out oriented, or taught by instructors who lack a holistic approach to the practice. Plus, because the gym is mostly underground you are never on display in a window to the street while working out.
Anything else you'd like to add?
BHC is like your favorite hiking trail - you're torn between telling everyone how great it is, or keeping it a secret so it never changes.
|
Nutritional 'Did You Know'
The Hormone Insulin
To piggyback on the article that Allison wrote last month regarding thyroid health, I want to take a closer look at another hormone that plays a vital role in our health and well being: insulin. Specifically, what is it, and how does it affect our ability to lose weight?
Whenever we eat carbs, the amount of sugar in our blood increases, and the pancreas releases insulin to help take the sugar out of the bloodstream and bring it into our organs (mostly the liver and muscle cells) where it can be used for energy. Eating carbs too often (especially simple ones, like sugars), can make us less sensitive to insulin (or more "insulin resistant"). When that happens, we need to produce more insulin than we should need to in order to keep blood sugar stable.
If insulin sensitivity becomes poor, we have trouble digesting carbs and absorbing nutrients, and we gain weight. If it's really bad for a long time, the pancreas needs to make more and more insulin because we're so insensitive to it. Eventually, it gets exhausted and stops being able to release the hormone properly-and that's when Type 2 diabetes occurs.
But insulin resistance doesn't just increase the risk of diabetes. It also ups the risk of thyroid problems and several kinds of cancer, and it also makes it a lot harder to control body fat. Fortunately, we know plenty of ways to make your insulin work for you:
-
Exercise regularly
: Exercising 3 or 4 times a week can improve nearly every health marker there is, including insulin sensitivity.
-
Get plenty of sleep
: Getting adequate sleep is crucial to keep the body functioning smoothly, and that includes hormone production.
-
Eat fewer carbohydrates, especially simple carbs
: Eating lots of carbs makes us produce a lot of insulin, so it's best to follow a diet that's low in simple and processed carbs, especially sugar, to maximize our sensitivity to the stuff. An exception is after you exercise-a blood sugar spike is a good thing post-workout, because the insulin helps to quickly send nutrients to exhausted muscles.
-
Eat slow-digesting foods
: When foods digest slowly, the sugars take longer to hit the bloodstream, and insulin is released more gradually. Fats, fiber, and protein are all great examples, and should make up a significant portion of our diets.
-
Eat cinnamon
: Cinnamon is a delicious way to control blood glucose -I put it on everything, from smoothies and yogurt to coffee and tea.
-
Drink green tea
: Drinking plenty of green tea has been shown to significantly reduce blood sugar concentrations, but ditch the milk-it can undermine tea's circulatory benefits
|
|
|
Roxy Turner
BHC Nutrition Coach
|
|
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
- Zumba @ 6:15pm
- Yoga Basics @ 6:45pm
Friend must be accompanied by a member, check in by 8pm, and have a picture ID.
_______________________
CLASSES IN THE PARK:
YOGA
Saturdays @ 10am
Please bring a yoga mat. Class will be cancelled if weather is bad - call the gym if unsure.
*last class 9/23*
SILVER PLUS
Tuesdays, Thursdays
@ 9:30am
The class is group exercise geared towards older adults, but fun for the whole family.
Class will be held in Studio X if weather is bad.
*last class 9/28*
|
|
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.
________________________
PERSONAL TRAINING STARTER PACK
To make personal training more 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!
|
|
|
|
|
FREE CLASS PASS: SEPTEMBER - MAX Fit
|
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 September, all MAX-Fit classes will be open to all:
- Tuesdays @ 5:15pm
- Wednesdays @ 6:00am
- Thursdays @ 5:15pm
MAX-Fit is a varied training program designed for people of all backgrounds looking for an intense, full-body workout. Movements and equipment include: throwing, lifting, box jumps, kettlebells, jumping rope, sprints, medicine balls and more! Each class will include a warm up, skill training, cardio training and cool down and can be scaled to any fitness level.
If you've ever wanted to try MAX-Fit - or know someone who would - now is your chance!
Please note that non-members must bring their photo ID with them.
|
|
|
Karen's Class Focus: Moving Your Workouts Back Inside!
September is my favorite month. As kids, it's the ending of an adventurous summer and the beginning of a new school year. That stays true for many of us, as we have children and also as we move through our own path of growth and development as human beings.
We at BHC encourage you to try new things, change your schedule from time to time and look for new ways to stay healthy. We're adding some classes this month in anticipation of your metamorphosis. In Studio X, Urban Latin Dance and High Fitness are two new formats for our club that will get your heart beating in a couple of different ways: cardio workout and fun! In Studio Y we've added more Barre and Yoga, and if you're interested in taking the time for some self-care check out our Myofascial Release class on Saturdays.
Every day we have multiple opportunities to make positive changes in our lives, why not do it with the support of our BHC community? I'll see you in class!
Karen Gamble
BHC Class Director
|
|
From the Owner
When I came on board as the club owner in 2014, we had two parking lots available for use for our BHC members. We had our main lot located on 56th, and the Chase Banking lot outside of banking hours.
In 2015 I started looking for additional parking and noticed the lightly used bank parking stalls at what is now the Banner Bank lot across the street from our main lot on 56th.
I visited the manager of the bank in hopes of working out some kind of arrangement for parking. At the time of the meeting, the ownership of the bank was in transition from AmericanWest to Banner Bank. The manager informally agreed to allow us to use stalls
1-18, but did not have a way to setup a permanent arrangement for the parking since the bank itself was still in transition. This is how it has been for the past two years.
Earlier this month, I received a visit from a manager from Diamond Parking. What I learned was that Diamond Parking has a corporate level agreement with both Chase Bank and Banner Bank to manage all of their parking lots in the city.
Though we had been paying Diamond for the use of the Chase lot after banking hours, I assumed that this was a local arrangement and never had a reason to dig into it deeper. Now that Banner Bank has officially
made the transition, Diamond will now be fully in charge of monitoring their lot as well.
During that meeting, Diamond informed us that our rates for use of the Chase lot are to be significantly raised and we will now begin to be charged for the use of Banner Bank's lower lot. We are now in the middle of a revised agreement with Diamond and it appears our parking costs will increase more than 500% as of September 1st. We are also paying more for the use of BHC's main lot, as it is tied to our lease which increases every year.
With all that said, we now need a way to find a way to cover these new costs in order to continue with the parking availability for our members at BHC.
After considering different options, we think that the best one will be to start charging for parking permits. With this plan, we are currently estimating that a single permit would cost somewhere between $3 to $5 a month. Once this new plan is in place, it will include some enhanced technology to help Diamond Parking monitor our lots.
We are just in the planning stages for now, but I wanted to give our members a heads up that a new parking permit system is coming and we will have something in place as soon as possible.
Sincerely,
Pat Gilbrough
Owner and General Manager
[email protected]
|
|
|
|
|
|
|
|
