February 2018
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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

CLASS CHANGES - FEBRUARY

Studio Y

Barre
Sundays @4:00pm
New Instructor: Nazz

Barre
Tuesdays and Thursdays @6:30am
New Class **Starting February 20
with Nazz

Barre
Wednesdays @9:30am
New Time (was at 8am) and Instructor
Instructor TBD

Studio X

Myofascial Release
Mondays @8:00am
New Class
With Tess

BodyPump
Fridays @5:15pm
New Class
With Aurora
Parking Improvement!

We are happy to announce that access to Banner Bank area parking (stalls 1-30) will now be available on Saturdays until 7pm. Previously, access to the Banner Bank lot was restricted to only weekdays until 7pm. Please note that our permits are still not valid in the Banner Bank lot on Sundays.

With this new change, any time the Chase Bank lot is not available (during their banking hours), the Banner Bank lot will be available.

Parking in any of the lots that BHC rents for the use of its members does require a new-style parking permit, as seen below. This new style of permit has been required since January 1, 2018.




Here are two cost options for the new style permit:
  1. Monthly renewing parking permit: $5 / month
  2. Annual parking permit: $48 / year
Diamond Parking will be patroling the lots and issuing tickets ($43) to those who do not have this new style permit. Since parking in BHC lots is only permitted while using the gym, tickets will also be given to those who are parked in the lot when not visiting the gym.

There are two ways to acquire the new style permit:
  1. Ask for a permit at the front desk. This process may be expedited by downloading and filling out a form and bringing it to the front desk. Click HERE to download it.
  2. Submit a simple online form and the permit will be mailed to you or be waiting for you for pick up at the front desk. Click HERE to view that form.
Please ask at the front desk if you have any questions.
February Instagram Workout Challenge

By popular demand, Ballard Health Club will be hosting another Workout Challenge in February!

Winners will receive an item from the BHC shop and be entered to win a free month of membership.

It's easy to participate:

  1. Follow @Ballardhealthclub on Instagram. Don't have Instagram? It's easy to join by downloading the app.
     
  2. Every Friday in the month of February, 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
     
  3. Everyone who completes the challenge and posts to Instagram by March 2 will receive a BHC shirt, water bottle or bag and be entered to win a free month of membership at BHC.
One member who completes the challenge will be chosen at random for a free month of membership.
                                                                                                                             

December Workout Challenge WINNERS!

The finishers of the December workout challenge:
@smarty334 **
@adventuresofmiloandallie
@lisarrider
@megwow

**WINNER of a free month of membership and
All finishers received a free item from our Pro Shop!

Congratulations to everyone who participated:
@jmlight431
@shashaloves
@cagneyo
@alana_lgfit
@meghankali
@captainbadazz
Small Group 
Personal Training

New sessions starting in February - sign up now to get your spot!

New SMALL GROUP PERSONAL TRAINING sessions will be starting in February. Crush those new years resolutions with personal training for just $15 per 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 January.

Allison and Lara's personal training groups meet twice weekly and cost $180. Chassi's small group will only meet once a week and cost $90. Enrollment is limited to 5 people per small group. Small groups are available to both members and non-members - so bring your friends!


Upcoming Small Group Personal Training Sessions:
SMALL GROUP PERSONAL TRAINING WITH ALLISON

Mondays and Thursdays: 9:00am-10:00am
February 19 - March 29
SMALL GROUP PERSONAL TRAINING WITH LARA

Mondays and Thursdays: 5:15pm-6:15pm
February 19 - March 29
SMALL GROUP PERSONAL TRAINING WITH CHASSI

Saturdays: 9:30am-10:30am
February 24 - March 31
WORKSHOPS

Relax, Renew, Rejuvenate, Restore 
With MJ Daniels and Nathalie Dumont

Saturday, February 10, 2:30-4:30pm

Back by popular demand! If you missed the first one, you won't want to miss this one. Winter is the season of slowing down, allowing the body, mind and spirit to catch up and integrate. A time of deep relaxation and release, bringing more spaciousness into your body and your mind. Use the divine energy to set your intentions for the new year, cultivate your inner garden and plant the seeds. In this workshop, we will do a gentle warm-up, restorative yoga poses while experiencing Reiki energy flow and the gentle tones of tibetan bowls, allowing you to truly release tension deeply held in the body. Finishing with a short sound bath and a guided meditation. The journey of self-discovery and healing awaits you. Space is limited so sign up to reserve your spot.

Cost: $30

Sign up at the front desk or online at the BHC Portal under WORKSHOPS / EVENTS.
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Bulletproof Hips
With Kinetic Sports Rehab
 
Saturday, February 17, 12:30-1:30pm
 
Healthy joints move freely and easily, and you can't perform at your best if mobility restrictions, stability issues, or joint pain is holding you back.

The hip is one of the most mobile joints in the body, which means it's also the highly vulnerable to injury. This workshop is designed to gain a deeper understanding of how the hips functions, demonstrate ways to increase mobility and stability, and teach methods to eliminate compensation patterns to keep hips and knees healthy for a lifetime.

Join Dr. Krysann and Jason Butler from Kinetic to learn how to:
- Increase mobility (and why stretching isn't the answer)
- Improve stability for functional movements like squats and deadlifts
- Drive power from the hips rather than overloading the knees
- Condition your joints to become more durable
- Decrease injury risk and improve performance

Cost: Free!

Sign up at the front desk or online at the  BHC Portal under WORKSHOPS / EVENTS.
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S oul Mat
with Chiara Guerrieri

Sunday, March 18, 2pm - 3:30pm

In this workshop, you'll be introduced to a specially designed mat (called a somat), as well as associated movements, breathwork and meditations. Designed to downshift your nervous system into a regenerative, restorative state, working on the Somat relieves anxiety, lack of focus, sleeplessness and irritability. Slow, organic sequences focus on the spine and the rhythm of the breath, settling parasympathetic responses and easing stress. 

Like flossing your back, working on the Somat can become a daily part of whatever practice you choose. Once in sync on the Somat, you'll land in a sensory experience that strays from the physical into the psychological and emotional. In this state, you'll reset the regenerative mechanisms of your nervious system, become attune to your body's messages, and experience less stress all around. All physical abilities welcome. 

Learn more at chiarayoga.com.

Cost: $30

Sign up at the front desk or online at the  BHC Portal under WORKSHOPS / EVENTS.
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Bhakti Yoga Glow with Live Music, Kirtan and Sound Bath
With MJ Daniels and Rob and Melissa

Sunday, April 8, 1pm - 3pm

In this unique workshop, MJ Daniels is joined once again by husband and wife, Rob and Melissa, for a devotional, heart-centered yoga practice combining asana, meditation, live music, kirtan (call and response chanting) and sound bath. MJ and Melissa will co-teach a creative and playful asana practice while Rob serenades us with live music. Along the way, Rob will invite us to lift our voices as we sing along with him, and MJ will grace us with the magic of sound and vibration of her singing bowls, bells and chimes. Finally, an epic collaborative savasana between MJ, Melissa and Rob will help us soften our hearts, relax our bodies and still our minds. Guaranteed to be a heart-opening experience!

"Bhakti Yoga isn't something you join, it's love. It means falling in love." -Krishna Das

MJ Daniels over the past few years has become fascinated with the healing powers of sound and vibration through chanting, the playing of Tibetan Bowls, Japanese Rin Gongs, bells and chimes and the powerful effects that it has on herself, her yoga students and Thai massage clients. MJ teaches yoga from the inside out so that the practice becomes a meditation with the body and the breath. She brings a mindful balance of exuberance and stillness to each class.

Rob and Melissa are Bhakti Yoga teachers and kirtan singers devoted to celebrating the divine through the practice of kirtan (call and response chanting). Their heart-filled songs blend Sanskrit mantras with modern, accessible melodies and lush harmonies. Their music has been described as "heart-opening bliss," "joyful medicine," and "love and devotion materialized!" Together, Rob and Melissa have been sharing the devotional practices of Bhakti Yoga through workshops, kirtans and retreats since 2012. Their personal mantra "Be Nice and Have Fun" is the foundation of their life philosophy, and their gift is sharing this joy through mantra and movement.

Learn more about them at:  robandmelissa.com


Sign up at the front desk or online at the  BHC Portal under WORKSHOPS / EVENTS.
Kettlebell Circuit Workout 
from Jake

If you're looking for a time-efficient full-body workout for functional strength, kettlebells are the way to go! This full body kettlebell circuit will get your heart rate up and your blood pumping!  Be sure to choose the right weight for you. Perform the exercises of this three round circuit in order and back to back with a one minute rest between rounds. Ask the desk or better yet, schedule a fitness training if you want help with the workout!

3 Rounds:

10 Kettlebell Push Ups
10 Russian Twists (10  each side)
10 Seated One Arm Press (10 each arm)
10 Lateral Raises (slight bend at the waist)
8   Bulgarian Split Squats  (8 each leg)
1 Minute Rest


Jake Burkey
BHC Trainer

Spring Retreat at Suncadia Resort

Practice & Play: 
A Yoga Adventure  Retreat in Nature
with Lara Roche-Sudar and Roxy Tuner

Friday May 4th thru Sunday May 6th, 2018

Adventure, Play, Relaxation -- these are a few words that describe the unique experience awaiting you on our Yoga in the woods retreat. Enjoy the beautiful landscape of the Central Cascades in Suncadia, and reconnect with the power of play that is often forgotten during the hustle and bustle of present day living. Experience a new level of rejuvenation when you take your yoga practice to a new setting.

We will greet each day with an energizing yoga practice and a nourishing breakfast. Then we are off to explore and discover the beauty and solitude of the new territory that surrounds us.  During the evening, we will unwind with restorative and relaxing yoga or self massage. We will also learn how to make our own energy bars or granola, and have time to enjoy the hot tub or play on a slackline.

If you love yoga, nature, wellness and travel, then this retreat will be a match made in heaven for a weekend of rejuvenation and outdoors fun. Come join us for an amazing experience that you will not soon forget!

To view room/bed availability and pricing, along with more information about theretreat - please visit: www.grandfirlodge.com/retreats/180504-bhc 
Success Story:
Kari Miles

How long have you been a member at Ballard Health Club?
Off and on since the opening in 1998. Fun Fact: I was coming here when it was a dance club, The Backstage, before it became BHC.

What is your favorite piece of equipment or exercise to do in the gym?
My favorite exercise is "Slam Ball". Fun way to exercise and release all the pent-up stress.

Why do you work out?
  1. It makes me feel good.
  2. I want to be a good model of health for my 2 boys (ages 10 & 12).
  3. It is a stress reliever and a way for me to clear my head
What do you do to work out?
My goal is to come to the gym 4 days a week: 2 days of running, 2 days of strength training. Most recently I started doing the Small Group Training with Chassi on Saturdays and LOVE it. I needed something to get me back on track and these classes have been perfect. Each Saturday morning Chassi has a great variety of exercises to keep us moving and trying new things. Being in a small group is a fun way to keep motivated.

What in the gym has worked for you in attaining your goals?
The 24/7 access has been the most significant. With working full-time and my boys' after-school activities, I must go to the gym at 4:30am. Without that availability I would really struggle.

Another help was buying a personal training package. It was one of the best things I've done for myself. Chassi provided me with interesting and challenging workouts. Doing the workouts with her watching forces me to follow through and focus. My mind tends to drift when I'm by myself, making my workout less intense.

Why do you choose to work out at BHC? (instead of another gym)
  1. Location is perfect.
  2. Price is reasonable.
  3. 24/7 access
  4. Parking
  5. "Non-judgy" atmosphere
(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!)

Nutritional 'Did You Know': 
Why Dieting Doesn't Work 

Many associate the word "diet" with weight loss. You may or may not also think of the word "restrict". If you've ever been on a "diet" you know what I mean - there are certain foods or food groups that you cannot eat or must only eat certain amounts of. Many individuals who 'diet' will lose weight - the problem is keeping it off and making lasting changes that positively impact your health for the rest of your life.

Dieting and your set point
The term 'set point' refers to the weight that your body is comfortable being at and can be determined by genes and life experience. While it is possible to diet and exercise your weight below your set point, it isn't sustainable or healthy mentally and physically.

When you drop below your set point, or go on a diet, you not only burn fewer calories, but also produce more hunger-inducing hormones. For example, when you lose weight, your brain declares a starvation state of emergency (!) and tries as hard as possible to get your weight back to normal. Thus, dieting isn't about willpower, but more about neuroscience as our body works against our brain to sustain itself below it's set point.

Diets slow down weight loss
Contrary to popular belief, diets frequently slow weight loss and put your body in survival mode. When the body doesn't get the energy it needs, it will use fat stores for energy initially, which is how people begin to lose weight. But over time, the body will adjust to this chronic calorie deficit and metabolism will slow so the body isn't burning energy as efficiently.

Diets can lead to bingeing
With your body fighting so hard to obtain energy on a diet, it is eventually going to rebel and no amount of willpower can overcome the physiological need for more food. Thus, you may find yourself eating in a way that you feel out of control, or bingeing. This can lead to an unhealthy cycle of bingeing and restricting to make up for the excess calories.

Diets don't create sustainable change
Inherently, the word 'diet' specifies an amount of time. When the time frame is over, what happens? You 'let yourself go' and inevitable go back to unhealthy habits.

Diets aren't fun
Is there anyone who actually enjoys dieting?

Diets upset your body's natural rhythm
Just like we hear about sleep rhythm, we also have a rhythm for our digestion. Mess with that rhythm and it can throw many function of your body out of whack. Our hunger hormone, ghrelin, will tell you when your body wants to eat - but only if you listen to it!

What should you do instead?
Less is NOT more in this instance. Our bodies need energy from food to thrive! So, how can you feel better in your body without dieting? I recommend making small changes - adding one habit at a time - and noticing and feeling how your body reacts to each one. Maybe you start by cutting back on the alcohol - not ELIMINATING it entirely - and see how your body feels. Are your workouts better? Do you feel like you have more energy? If you'd like help creating a plan for these small changes, feel free to book a nutrition appointment with Roxy or I.


Allison Raines
BHC Nutrition Coach
Ongoing at BHC...
FRIENDLY FRIDAYS
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
- 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. 
_______________________
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!
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 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.
________________________
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

FREE CLASS PASS
Feburary: Barre on Sundays
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 February, Barre with Nazz on Sundays at 4:00pm will be open to all.

In barre class, a fusion of ballet-inspired movement with low-weight resistance training and body weight exercise make for an intense, yet low-impact toning workout. Movement is done on the mat and at the barre. No dance experience necessary.

Barre classes use interval style training to increase muscle strength and density, burn fat and create a leaner, stronger physique. It takes students from bursts of high level, intense activity into periods of relaxing, deep stretches, to imitate interval training and offer similar benefits.

Please note that non-members must bring their photo ID with them.


Class Focus from Karen

It's a fact: If you want to live a long healthy life, you're going to have to hit the gym and workout. I'm going to add to that, if you want to live a long healthy life and have a good time, you're going to have to join in on the fun of group exercise classes while at the gym.

Group Exercise offers you a formatted workout, puts you in a room with like-minded people and gets you moving at a level you might not be able to push yourself to do on the treadmill with headphones on. I'll be honest, I've been hitting the treadmill and loving the TV time. It's great for my 30 minutes of sweat when I don't have the time to take the 60 minutes classes BHC has to offer. But it doesn't give me the physical high I get when I'm pushed in class by myself or the instructor. And because I'm zoning out on the TV, my brain isn't connected to my body. There is something about being in the company of your peers that touches upon healthy competition,  personal accountability and what I call the joy of group exercise. A shared experience usually registers high on the happy scale, so you're more apt to step outside yourself and crack a joke with a stranger or commiserate in the struggle, basically getting outside of your head and into your body to express yourself in the healthy atmosphere of your community.

BHC is the 'peoples' gym, I recently polled all my classes about how long they lived in Seattle and their favorite memories there of. I wish I had the space to tell the sometimes hilarious or heart felt stories. What I can tell you is that we are a wonderful group of new and old Seattleites that have found ourselves in community working on personal goals that affect the collective group of our society.  When you're working out you're working on your future - why not join a class and do it with your neighbors and friends?  I'll see you in class!


Karen Gamble
BHC Class Director 
From the Owner

This month I'm writing about the benefit of having 24/7 access for our members, and how it came to be. 24/7 access for BHC started on June 1st, 2016. Prior to that, the club was only accessible during the front desk hours of 5:30am to 10pm each weekday and 8am to 8pm on weekends.

I remember discussing the idea of having 24 hour access with the prior owner of the club before I became the new owner back in 2014. He pointed out that it would certainly create quite a bit more management and facility work - perhaps more than what I would want to do.

The only another club in Ballard that offered any 24 hour access (5 days a week) and had many floors and areas to keep tabs on, making surveillance challenging. I felt that BHC was well suited for 24/7 use since the majority of the equipment our members engage with is out on our main gym floor, making it easier to keep an eye on things.  

I felt that the main obstacle we would have to overcome would be to avoid having to charge any additional ongoing monthly or yearly fee for 24/7 access. This would mean avoiding significantly increasing costs, especially labor costs.

With all that said, it did initially seem like an insurmountable challenge to make 24/7 happen for BHC.

But then, things started coming together.
  • In 2015 we expanded into what we now call Studio Y which also gave us the possibility of another breezeway access. This way we could avoid having people come through the front desk / lobby area after hours.
     
  • My son Andrew's interest in electronics opened up the possibility that we could create our own check-in system that controls opening the door with an RFID key fob. Any other electronic method of accomplishing this would have probably been far too expensive to consider.
     
  • The idea that we would not need to have a staff person to monitor each check-in in real time if we had each member who requested after hours access sign an agreement to not allow others in when they enter or exit the club after hours.
     
  • Prior to being open 24/7, BHC contracted with a janitorial company to clean the club every night. We had the idea that we could replace the external cleaning crew and hire our own BHC Overnight Crew (ON Crew) that would not only clean the club, but also keep an eye on the club during after hours while doing so.  
In addition to having an ON crew person in the club at all times after hours, we also review the video of after hours breezeway traffic each day. I am happy to say that our members have been very good about not allowing others entry to the gym, and do a great job of helping us keep the club safe.

Now that it has been a year and half of providing the 24/7 benefit for our members, I can say it has been a resounding success for everyone involved.

Thank you to the members and staff to make this a great benefit for BHC.

Pat Gilbrough 
Owner and General Manager
[email protected]

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