March 2017
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BHC is open 24 HOURS a DAY - 7 DAYS a WEEK
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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


Zumba replaces Insanity
Mondays @7:45pm *starting March 6
with Taylor 
FREE Class Pass - March
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 March, all Barre classes taught by Jessica will be open to all. These classes are held on Tuesdays & Thursdays at 6:30am, and Friday at 5:30pm. Barre classes combine Pilates, yoga and ballet-inspired moves to help you lengthen and strengthen your muscles. This winning combination of movements makes for a fun and intense workout, while also being low-impact!

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

Workshop: Yoga 101 Series

Introduction to Yoga: 6 Week Course
with Elliot Tillmann

6 Saturdays: April 8th - May 13th
4:30 - 5:45 PM

This workshop is designed for absolute beginners and novices who want to ensure that they start off their yoga practice on the right foot. At Ballard Health Club we believe that yoga is appropriate for everyone, whatever their fitness level, flexibility, or age. This is why we are offering Yoga 101, an introductory 6 week workshop which is designed specifically for all those who have wanted to try yoga but have found it too intimidating to start - until now!
- Yoga 101 is an accessible introductory workshop where students will learn the basics of a modern yoga practice in a safe, supportive environment. This class is taught by Elliot Tillman (200RYT), who is known for her patience and loves to work with beginner students.

- This workshop is appropriate for both brand new students and for those returning to yoga who want a "refresher course" in the basics in order to deepen their practice.

- Students are introduced to the basic poses (asanas) in yoga and to the principles of proper alignment needed for a safe yoga practice.

- Students are also provided a foundation in yogic breathing, meditation techniques, and the core philosophies behind this ancient tradition.

- After completing this series, students will be properly prepared and feel confident to walk into their first "beginner" or "all-levels" yoga class.

The cost is $120 for all 6 classes - only $100 if you sign up by March 25th!
Non-members are welcome to sign up for this course and will not have to pay a drop-in fee.

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

Awaken Your Inner Spirit
Retreat at Suncadia
June 9 - June 11 

Join MJ and Karen for this Spring retreat in the relaxing location of the Grand Fir Lodge in Suncadia where we shall awaken our inner spirit and true nature. During this retreat we will explore the subtle body through the chakra system and deep mindful awareness. We will learn how to harness the qualities of Yin/Yang movement through our practice in body, mind and emotional awareness. And we will explore our inner voices and intention through chanting to create our inner awakening.

There will also be an emphasis on harnessing our life force and stimulating our energy centers as MJ works with her healing bowls by connecting with more subtle energetic aspects of our being. And Karen works us through the chakra system to give us a better understanding of the rainbow bridge that guides us to consciousness.

Get more information and sign up online at BHC Portal under WORKSHOPS / EVENTS tab.

Are you curious to learn more about all the perks of your membership? If you're interested in knowing more about any of the following, then this FREE orientation is for you!
  • After Hours Access (24/7)
  • Booking your complimentary Fitness Training and Nutrition Coaching sessions
  • How to use the different cardio machines, and recommended routines
  • What types of equipment we offer (Free weights, Pin-Machines, TRX, Battle Ropes, Kettlebells, etc) are kept, and how to use them
  • Tour of the studios and how to use them when there are no classes scheduled
  • What kinds of classes we offer and what they are like
  • Did you know there are several different things you can borrow from the club?
  • Parking 
  • And much more!
The Club Orientation will help you get the most out of your gym membership. In addition to touring the entire facility in depth, get inside knowledge about things you may not be aware of. This orientation will leave you feeling confident to start your workout and illuminate all the valuable services that are included in your membership.

You have two chances to attend:

Monday, March 6 @ 11:30am with Matt Anderson
Monday, March 27 @ 7:00pm with Pat Gilbrough

The Orientation is FREE! Sign up online at BHC Portal under WORKSHOPS / EVENTS 
Member Spotlight:
Wil Mayfield

How long have you been a member at Ballard Health Club?
Since early in 2011.

What is your favorite piece of equipment or exercise to do in the gym?
My favorite exercise is probably the bench press.

Why do you work out?
I would like to live a long and healthy life and while working out doesn't guarantee that it certainly improves your chances.  I also find it to be a great way to deal with stress.

What do you do to work out?
It varies some, but usually about 3 days of weight lifting and 3 days of cardio.

What in the gym has worked for you in attaining your goals?
I like the new extended hours and the accessibility of the equipment. I rarely have to wait to get to the equipment I need.

Why do you choose to work out at BHC? (instead of another gym)
Friendly, knowledgeable, and experienced staff.  If I get in a rut, I always know that I can schedule a training session to help get myself back on track.  I also like that several of the staff members and clients have been at BHC as long or longer than I have.  It is a great "neighborhood" gym!

Anything else you'd like to add?
Looking forward to the next six years at BHC!

Trainer John Welcomes New Family Member

Editor's note: John and his wife Stefanie recently added to their family. We were happy to get an update from John to share with you all!

Weighing in at 8 pounds, 6 ounces, Remington James Parks graced us with his presence on February 9th at 2:00pm on the dot! He came out healthy and very ready to sleep and eat. We are very blessed to have such a supportive family at home, but also here at Ballard Health Club. Thanks to everyone here at the club, both staff and members alike. The gifts, well wishes, and support has been much appreciated! I will see you all in the beginning of March.

Kindest Regards from our Family,
John, Stefanie, Remy, and Kailia

New Certification for David

David recently received his USAW (USA Weightlifting) Sports Performance Coach certification.

David is now certified to lead members through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions.

If you are interested in starting to learn any of these movements, speak to David.

Core Workout from Chris
These core exercises will train the muscles in your lower back, hips and abdomen as well as improve balance and stability. These muscles may not always receive the time and attention they deserve in our workouts so here are a few exercises add to your routine.

Give these a try and ask a trainer for help!

Plank Side Walk (Sets: 3 Reps: 20-30 seconds)
> Start in a plank on your hands. Cross your right hand over your left, as you step your left foot to the left.
> Then simultaneously step your left hand and right foot to the left, so you're back in plank position.
> Your hands will move together as your feet step apart. Repeat to the other side.

Dumbbell/Med Ball Russian Twist (Sets: 3 Reps: 20 to each side)
> Using a medicine ball or a dumbbell, sit on the floor, balancing on your tailbone with your feet raised.
>   Hold the weight straight out in front of you and keep your back straight (torso should be roughly 45 degrees from the floor).
> Twist your torso as far as you can to the right, and then the left.
> Tip: Start with hands clasped and graduate to using the medicine ball or dumbbell as you progress

Bridge Hold (Sets: 3 Reps: 20-30 seconds)
>   Lie on your back with your knees bent and your feet flat on the floor.
> Raise your hips of the floor so that your body forms a straight line from your shoulders to your knees.
> Pause at the top, squeeze your butt, and hold before lowering your body back to the floor

Leg Climbers (Sets: 3 Reps: 8-12 per leg)
> Lie flat on the floor on your back. Extend your right leg straight up in the air and with both hands, climb up your leg towards your toe.
> Keep lower back grounded and find a spot on the ceiling to look at to avoid strain on the neck.
> Complete all repetitions on one leg before moving to the next.

Jack Knife Sit Up (Sets: 3 Reps: 12-15)
> Lie flat on the floor on your back with your arms extended straight back behind your head and legs extended as well.
> As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.
> The legs should be extended and lifted to roughly a 45 degree angle from the floor and the arms should be extended and parallel to your legs.

Chris Alfano
BHC Personal Trainer 
Nutritional "Did You Know"

Seasonality Spotlight: Parsnips

As we are in an awkward month, between winter and spring, seasonal produce may seem scarce. This is a time to branch out and try a new food or recipes...enter parsnips! Full of flavor and nutrition, parsnips can be used in multiple ways.

First, let's start with the nutrition.
Parsnips are 13% fiber, which assists in bowel, weight and cardiac health.  They contain many poly-acetylene anti-oxidants to fight inflammation, certain fungi and offer protection from colon cancer and acute lymphoblastic leukemia. Fresh roots are high in vitamin C, which is a powerful water-soluble antioxidant that helps the body maintain healthy connective tissues, teeth and gums. It also helps protect the body from diseases and cancers by enhancing the immune system. Some added bonus minerals this root include iron, calcium, copper, potassium, manganese and phosphorus. I'll highlight potassium since it's an important mineral for cell structure, body fluids that help control heart rate and blood pressure by countering effects of sodium.

Next, here are a couple of ways to eat parsnips.
Raw parsnips are sweet and crunchy; they can be added to salads, slaws and toppings.
They can be cooked and mashed with potato, leeks, cauliflower, etc.
Slices and cubes added to stews, soups and stir-fries and served with poultry, fish and meat.

Here is a new recipe to try! I am still on a soup kick due to the cold weather, so here is a flavor packed, spicy parsnip soup from Jamie Oliver .

Spicy Parsnip Soup with Zingy Ginger and Fresh Chili
Jamie Oliver

  • olive oil
  • 1 knob butter
  • 1 large onion, peeled and roughly chopped
  • 2 cloves garlic, peeled and roughly chopped
  • 1 thumb-sized piece fresh ginger, peeled and roughly chopped
  • 1 tablespoon garam masala
  • 6 parsnips, peeled and chopped into chunks
  • 500 ml coconut milk
  • 1 liter organic vegetable stock
  • sea salt
  • freshly ground black pepper
  • 1 fresh red chili, deseeded and finely sliced
  • 1 handful fresh coriander leaves, optional
  • crusty bread, to serve
  1. Heat a splash of olive oil and the butter in a large saucepan. Add the onion, garlic, ginger and garam masala. Gently fry for around 10 minutes, until the onions are soft and sweet.
  2. Drop in the chopped parsnip and stir together so that everything gets coated in the oil and flavors. Pour in the milk and stock, season well and bring to the boil. Turn down the heat and simmer for 30 minutes with a lid on.
  3. After half an hour, check that the parsnips are cooked by sticking a knife in. If you're happy, remove them from the heat and carefully whiz up using a hand blender or liquidizer. Taste the soup to see if it needs a little more salt or pepper.
  4. Serve with a sprinkling of sliced red chili, a few coriander leaves if you like, and a good chunk of crusty bread.

Lauren Derr
BHC Nutrition Coach

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

Check in must be before 8pm, and we will waive the drop-in fee!
Parking at BHC
With all of the BHC parking areas, it can be confusing to know when each one is open and available for BHC members working out at the club or going to a class. To help with this, we have prepared a printable BHC Parking Map at

Please be considerate of your fellow BHC members and do not use a parking spot unless you are at the club. Violators may be ticketed, towed and/or lose parking privileges at BHC parking areas. 
Increasing Energy Levels Series:
Move Less at Night

Last month we learned that movement essentially reinforces the light signal from the environment to confirm to the body that it is daylight, so it makes sense that we would want to limit intense physical activity later in the day if you have trouble falling asleep at night. Overall, the research indicates that exercise does affect melatonin release (by postponing it) when done in the evening or nighttime prior to bedtime.

Most of us experience our best coordination around 2:30 pm, with our fastest reaction time occurring around 3:30pm, and our greatest cardiovascular efficiency and muscular strength happening around 5pm. Because of this, the ideal time of day for movement would be between 1-5pm. Exercising slightly after 5pm can sometimes still be ideal for sleep, but don't expect to be able to exercise at 9pm and then go straight to sleep at 11pm. This is, of course, dependent on each individual's daily schedule, but it is recommended that one avoids exercise within 3-4 hours of going to bed.

This doesn't mean that you should use this as an excuse to skip your workout! There is ample evidence which indicates that regular exercise can improve your:
  • Sleep quality
  • Sleep latency-the time it takes to fall asleep
  • Sleep efficiency-people who exercise daily wake up feeling more energetic
Today's takeaway? Start moving earlier, stay active more often, and avoid intense exercise 3-4 hours before bedtime. Stay tuned for next month's post when we will be learning about how nutrition impacts our circadian rhythm.

Roxy Turner
BHC Personal Trainer 

From the Owner

Since we have started installing security cameras and requiring photo ID from all new members and guests about a year ago, we have gotten a few questions regarding why. The following story, which occurred on  the afternoon of  Friday, January 27th, is an excellent example of why we have implemented this new policy.

On this particular day, two men came to the club about 10 minutes apart and acted as if they did not know each other. One was about 40 and the other 30. The older one purchased a $10 drop-in, and the younger one bought a $25 weekly pass.  When purchasing the weekly pass, the man took an unusually long time to do so.  In compliance with our new security policy, both men had their photo ID's scanned before they were allowed past the front desk and into the Club. 

Both men were at the Club right about the time a Silver Class was beginning. When the class ended, one of our members that attended the Silver Class noticed his wallet and lock were missing from a locker in our Men's locker room.

Our member came to the front desk with the news of what happened. He then called his wife and she said she just started getting notices from the bank that their credit cards were being used around Ballard. At that point the police were contacted.

Since people who do single drop-ins would naturally be at the top of our suspect list, we did not initially think the person who purchased the weekly pass was involved. However, d uring the following week, we did notice that the younger man with the week pass never came back to the club. Since this was quite suspicious, we added his picture and information to what we gave the police. 

The police were able to find surveillance photo at a Ballard store of the same two men standing together and buying something with our member's credit card.  With the two of them together, we then realized the younger man's role when buying the weekly pass was to keep our front desk person busy in order to make sure that he was not able to check the locker room while his partner was breaking into our member's locker. 

I am happy to report  that both men have been arrested and are now in custody, thanks in part to the  video from our cameras, the scanned photo ID's of the men and the hard work of the Seattle police.

We believe the thief was able to break into our members locker by using a shim that can quickly unlock an older Master combination lock. There are new Master combination locks that have something called "BlockGuard" that prevents them from being easily shimmed. We highly recommend that if you are using a combination lock, that it have some kind of anti-shim technology. Locks that require keys are also believed to be more safe than the older combination locks. If you have forgotten your lock at home, check with the front desk to see if we have any you can borrow, or purchase one for only $5.

We are continuing to work on making the Club as secure as possible for our members and their belongings. If you have any questions or concerns about this, please let us know!


Pat Gilbrough
Owner and General Manager

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