October 2016
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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

Class Changes - STUDIO X

Removed:                                 Replaced by:
Zumba with Taylor                      Rebel Yoga with Jennifer
6:15-7:15pm                              6:15-7:15pm

Removed:                                 Replaced by:
BodyPump with Tina                    Insanity with Tina
7:45-8:45pm                              7:45-8:45pm


Removed:                                Replaced by:
BodyPump with Roxy                 Max Fit with Derek
5:00-6:00pm                            5:15-6:15pm

Removed:                                Replaced by:
Max Fit with Derek                    BodyPump with Roxy
7:30-8:30pm                            7:30-8:30pm


Removed:                                 Replaced by:
Oula Movement with Janessa        Zumba with Taylor
6:15-7:15pm                             6:15-7:15pm


Added:                                     Added:
Beast Mode with John                 Zumba with Taylor
5:00-6:00pm                            6:15-7:15pm


Removed:                                Replaced by:
Hip Hop Dance with Tricia           BodyPump with Kuanny
10:00-11:00am                         9:00-10:00am

Class Changes - STUDIO Y

Removed:                                Replaced by:
Restorative Yoga with Molly        Gentle Yoga with David
4:00-5:00pm                            4:00-5:00pm

Friendly Fridays
FRIENDLY FRIDAYS at Ballard Health Club is now starting at NOON every Friday! Bring a friend with you to attend a class or to workout at BHC on Fridays after 12pm, and we'll waive the drop-in fee!

Friend must be accompanied by a member and have a photo ID. Last entry at 8pm.

New YouTube Video: Rowing Basics 
We have posted a new video to our YouTube channel featuring member Sam Beattie, a former Dartmouth rower who is sharing his rowing tips with all of us!

Check it out here .

Autumn Yoga Retreat with Tracy and Heather

Ballard Health Club presents the Autumn Yoga Retreat at Suncadia with hosts Tracy Hodgeman and Heather Rudin November 4-6, 2016.

Welcome the changing seasons and bolster your resilience for the upcoming holidays with a refreshing weekend retreat in the Cascade mountains. Enjoy the slow pace at the Grand Fir Lodge at Suncadia with daily yoga classes, deliciously nutritious meals, and plentiful free time to explore the many trails through the woods, enjoy naps by the fire, read a book, or soak in the hot tub.
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 r etreat 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).
Join us as we elevate our energy frequency and lighten up. It's the magic of fall mountain air that opens our senses so that we can each easily rest in our own magnificence.

As an ADDED BONUS, Lauren Derr, our BHC staff Nutritionist, planned the menus and will be personally preparing each meal at the retreat. There will be a mostly vegan, vegetable-rich list of dishes to be prepared with fresh ingredients, using warm seasonal spices.  Meat and fish dishes, and cheese and breads will be served. There will be lots of hot coffee and teas to choose from, and a very hearty breakfast served after yoga.

There are only a few spots left, so if you want to relieve tension and laugh with friends, check below to find yours!

Click here for availability, prices and booking online> www.grandfirlodge.com/retreats/161104-bhc
Do You Have a PLUS Membership?

What do you get with X PLUS Y?  80+ classes! That's right, at Ballard Health Club we have more than 80 group classes each week between our two Studios X and Y.  If you already enjoy taking Yoga, Barre, BodyPump, Zumba, or AbLab - or if you want to try something new, you will want to make sure you have a PLUS membership.  The PLUS membership gives you unlimited access to all of our classes.  If you do not already have a PLUS membership, you can upgrade for either $10/month or $100/year.  Ask at the front desk to take advantage now!
Member Spotlight:
Samantha Kersul

How long have you been a member at Ballard Health Club?
I've been a member since March 2013. 

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

It really varies depending on the day and which part of my body hurts the most, but I would say my absolute favorite piece of equipment is the purple gym boss timer staff keeps behind the desk. That little guy has helped me through many workouts. I find that when I start to get bored with a routine, or if I just lack motivation, putting myself on a timer makes my workout a little more exciting. Whether I'm doing an AMRAP workout, or Tabata, the timer and me seem to have a pretty great love/hate relationship. I also like the boxes because box jumps are the closest I'll ever get to actually flying. 

Why do you work out?
I love this question. I work out so I can be my best self. When I joined BHC over three years ago, I was 64 lbs heavier and many daily activities were simply harder than they should be for an otherwise healthy person in their mid-20s. I would get winded even climbing a single flight of stairs and my self confidence was at an all time low. Something needed to change. I made a commitment to myself that I would lose weight, get strong, and go into my 30s ready to take on anything that came my way. Now I train to do Spartan races, I can go on a hike with friends and not worry about whether or not I will make it to the end, and most importantly, I feel happy and healthy. Exercise has changed my life and gives me a positive outlet to manage my stress. As busy as life can get from time to time, exercise is what keeps me sane.

What do you do to work out?
Whatever painful thing Jade tells me to. I like to switch it up a lot, but generally I just tell her my goals and what I'm bad at and she has me focusing on the things I hate the most. Right now I'm gearing up for my third Spartan race so I'm doing a lot of interval endurance training and running.
What in the gym has worked for you in attaining your goals?
Having access to fitness training was a game changer for me. Jade helped to build my confidence from the very beginning - slowly building on each routine as I became more comfortable with various pieces of equipment. All of the staff at BHC has helped me in various ways and is always willing to answer my questions. The variety of equipment and the staff really make the difference. They truly care about our success.

Why do you choose to work out at BHC? (instead of another gym)
BHC is one of the reasons I joke about never wanting to leave Ballard. I shopped around a little bit before finding this community, but the small and friendly atmosphere made it an easy decision.  BHC has just about everything I could ever want in a gym -  it's clean, offers plenty of classes, towel service, fitness training, and all of the equipment I need and more {{although a rope climb would be nice}}. On top of that, the community of members are so friendly and supportive. 

Anything else you'd like to add?
I just want to thank all of the members and staff for making BHC the place where I found the courage to set and reach my health and fitness goals. I started going here because I wanted to lose weight and get strong. It has been a long and challenging journey, and it was made possible because of many of you encouraging me along the way. I still have a lot more I want to accomplish, but I now know I have the ability to do anything I set my mind to - and so do you! Let me know if you want to run in a Spartan race!
Britt's Booty-Building Workout

Want to improve the shape and increase the size of your bum? Perform this glute-focused workout 1-2x a week (in addition to your current total body routine or your well balanced split routine) and you will see the results!!

A few tips to start:
 > If you can perform more than 12 reps of any of these exercises than the weight is too light for you and you will    
    not be stimulating the muscle to grow, so go heavier with the weight!
 > Keep movements slow and controlled, exhaling to exert force at the "top" or peak of       the movement as you squeeze the glutes.
 > Whether performing 8, 10, or 12 reps, you should be lifting heavy enough to be        
    struggling to finish the last couple of reps of each set.
 > Rest 30-60 seconds between each set to give your muscles time to rest. This allows   
    you to continue lifting heavy with good form.
 > In each exercise, SQUEEZE your glutes at the peak of the movement - mind to muscle
    connection is everything!! Hold that squeeze 1-2 seconds before releasing.

Warm up with 5-10 minutes of cardio to get the blood flowing and then perform the following glute activation exercises to "wake" the glutes up before the workout. By doing this, you will make it easier to contract the glutes during the workout.

 > Dynamic Stretching Leg Swings forward 1x20 to the side 1x20
 > Lateral band walks w/band below knees, keep resistance entire time 1x12-20 each side
    depending on difficulty - (wakes up the outer area of the glutes)
 > Deficit Reverse Lunges 1x10-12 each leg (foot of front leg is elevated on a small
    stepper) (squeeze glute of front leg in order to raise back up to start position)

(Exercises 1, 2, 4, & 5 can be done using the squat rack, the smith machine, or a pre-weighted barbell)
1.)   Barbell Back Squats 
     3-4 sets 
     8-12 reps
2.)   Stationary Lunges (perform all 10-12 reps on one leg before moving to the next leg)
      3-4 sets
      10-12 reps
3.)   Curtsy Lunges (using barbell, pre-weighted barbell, or dumbbells - not smith
      3-4 sets
      10-12 reps 
4.)    Barbell Hip Thrusts
      3-4 sets of 8-12 reps (place bench against a pillar or a wall to keep it from moving -
      use folded mat or barbell pad to provide cushion for hip bones)
5.)    "American Deadlifts" aka Romanian Deadlifts, with a glute-squeeze at the top of the
      movement (using a pre-weighted barbell or regular barbell-keep barbell touching  
      thighs until you get to the shin right below the knee, exhale to come up keeping bar
      touching the entire time and squeeze the glutes forward when you raise back up to
      the top. Keep a flat back the entire time!)

      3-4 sets
     10-12 reps
6.)   Bulgarian Split Squats with one dumbbell (back foot elevated on a bench, hold a
      dumbbell on the side of the FRONT leg to place the emphasis on the glute on that leg,
      taking it off of the quad of the back leg)
3-4 sets
      10-12 reps 
7.)    Cable Lateral Leg Raise (abduction for outer glutes)
      3-4 sets
      10-12 reps
8.)   Cable Glute Kickbacks
       3-4 sets
       10-12 reps

Your glutes will be sore after this workout! To speed up recovery, keep up with your foam rolling, stretching, and consume something with high-protein (20-40g) after your workout. Fuel up before performing this glute-Routine by eating a high-carb meal (around 40g) 2-4 hours before your workout. Now, go build that booty!

Brittany Speakman
BHC Personal Trainer 
Increasing Energy Levels Series: Introduction

We have all heard that getting enough sleep is one of the most important things that we can do for our energy levels and overall health and fitness, and yet most of us consistently fail to do so. And most of the time, it's not for lack of trying. Have you ever gone to bed "on time", hoping for a full night's sleep, and then spent hours lying awake willing your mind to please be quiet! Or perhaps you don't have any problem falling asleep, but are cursed with the inability to stay asleep? You are not alone, and it doesn't always have to be this way!

A disrupted circadian rhythm, which is most likely the culprit of your bedtime blues, can lead to dramatically increased rates of disease, increased body fat, reduced lifespan, and chronic fatigue. Yikes!

One reason for this is that many hormones (and hormone receptors) also have circadian rhythms of expression, therefore a disrupted circadian rhythm disrupts this whole hormonal symphony. In short, if you care about your health, energy levels, and how fat or lean you are, you better start taking circadian rhythm habits seriously!

There are four major elements that need to be understood for Circadian Rhythm: light , m ovement , n utrition , s leep habits. if you want a strong circadian rhythm, you need to be addressing all four of these layers in order to optimize your circadian rhythm. In each of the following months we will briefly breakdown each of these components in it's own article, and include some important habits you can develop in order to optimize your circadian rhythm. Only the most important, easily implemented tips will be gone over, so make sure to stay tuned!

Roxy Turner
BHC Personal Trainer 
Get 'Tanked'!

The Body Fat test truck will again make a stop at Ballard Health Club on Sunday, November 6th from 8am-1pm.

If you've ever wanted to get started on a plan to make real progress, or want to get back on track, getting your body fat tested in a hydrostatic tank is a great way to precisely benchmark your fitness. Getting dunked takes just 10 minutes, and afterward, you'll get a detailed report to keep, showing:
  • Your fat and fat-free body mass, as percentages and in actual weight
  • How much fat, if any, you need to lose to achieve your desired body composition
  • How many calories per day you burn without exercising-unique to you
    • How many calories you burn from different exercises-again, specifically for your body
  • Where you are on a scale of ideal body fat for your age and gender
  • Your history, if you've been tested before
The Body Fat Test truck will be at Ballard Health Club Sunday, May 1st. Call us at 206-760-4882 or stop by the front desk to make an appointment. This is for both members and non-members. $49 for initial test. $35 for re-test. Pay at time of testing.  

Questions about the Body Fat Test >
check here

Nutritional "Did You Know"
Let's Talk About Water
Now that we are entering into our fall season, some may find it challenging to intake appropriate amounts of water for their bodies. This is due to weather changes, since it seems easier to drink more water when it is warm outside. With fall upon us, warm beverages containing caffeine are consumed more which dehydrates the body. Proper hydration ensures optimal metabolic functions, i.e. it keeps your metabolism running. Fear not, there are ways to ensure hydration without drinking plain water.
Raw Fruits and Vegetables
Eating more raw fruits and vegetables enables us to absorb the naturally contained water. Cooking fruits and vegetables depletes water from the food. Scan the stores/markets to see which raw fruits and vegetables you enjoy eating. Some personal favorite of mine: Apples, citrus fruits, cucumbers and bell peppers!
This is such a delicious and nutritious way to intake water. We are so lucky to live in a city where an abundance of cuisines surround us. Some of my favorite soups come from Vietnamese, Japanese and Indian cuisines. Each offering a plethora of different nutrients while hydrating the body.
Herbal Tea
Coffee is delicious, but try to limit your consumption to one cup per day. Coffee is not only acidic, but the caffeine content dehydrates the body to an extreme. Even green, white and black teas do the same. Explore the herbal tea world, you won't be disappointed! You are still able to fulfill the habit of having a warm beverage on hand throughout the day, while hydrating.
Vitamin C Packets
Coming into winter, we need to ensure our immune systems are ready. Adding packets of vitamin C to your water will not only aid in hydration, but will also give our immune systems a nice boost. These packets typically come flavored, so be careful with the added sugars or sugar substitutes. Try to find ones that are flavored with Stevia.
Lemon Cucumber Infused
This refreshing combination really hits the spot. Throwing a slice of lemon and a couple slices of cucumber into your water bottle will give you just enough flavor to crave more. An added bonus...the citrus helps the liver and kidneys run smooth.
How can you tell if you are dehydrated? Here are some classic signs.

Dry skin
Yellow urine
Dry mouth

Be sure to check out the club's new offering: Nutrition Tracking. This is designed for members who need ongoing assistance with their nutrition. Ask the front desk about more information or sign up online for a complimentary Nutrition Coaching appointment to talk to me in person!

Lauren Derr
BHC Nutrition Coach
Club Improvements

Last month we wrote about what we had planned to work on during September. This month I'm happy to share the news about all those accomplishments!.

Newly Rebuilt Men's Sauna
The sauna ended up needing a complete rebuild of the structure housing the sauna.  We also added all new cedar, a fire bricked heater area and a new floor.  Our contractors did a fantastic job in the new construction and in the carpentry work as well.  All of the cedar came from Limback Lumber down the street. A new cedar door is being created for us and as soon as it's ready we will get it installed.

Refinished Studio X Floor
The Studio X floor was sanded down and 2 coats of finish applied over Labor Day Weekend.

New Paint in the Lower Stretching Room
The lower stretching room has been completely repainted and now has a dark grey color to cover the lower area.  This new color will do a better job of blending in with shoe scuff marks that tend to get on the walls in this room.  We are now reviewing updated posters to be installed on the walls in the room.

BHC Parking

With all of the BHC parking areas, it can be confusing to know when each one is open and available for BHC members working out at the club or going to a class. To help with this, we have prepared a printable BHC Parking Map at



Please be considerate of your fellow BHC members and do not use a parking spot unless you are at the club. Using BHC parking for other purposes before or after being at the club is inconsiderate. Violators may be ticketed, towed and/or lose parking privileges at BHC parking areas.

BodyPump vs. INSANITY

Looking to try a new class? How about BodyPump or INSANITY? Two great classes but which one is for you? They are both formatted classes that are choreographed and designed to make you sweat. BodyPump uses weights to hit all your target muscles with lots of repetition, giving you a total body workout. You'll leave the class feeling challenged and motivated, ready to come back for more. According to Les Mills, the governing body behind BodyPump, during one class you will burn up to 540 calories.

INSANITY is max interval training that uses body weight for resistance. The idea is to increase your aerobic fitness level while burning fat. Max interval training has you work as hard as you can for 3-minute intervals, with 30-second periods of rest in between. According to the Insanity web site, exercising at this extreme intensity level will help you burn up to 1,000 calories an hour.

There are different theories out there about what is best. My belief is that what gets you motivated is best for you. I don't lock into calorie burn as much as I do about enjoyment and sweat. I think workouts are relative to body type and lifestyle. It's different for all of us, we are all here to be healthy. I like the repetition of Body Pump as well as working with weights. And I like the cardio aspect of INSANITY. So I do both. It's up to you and your schedule to find what works for you, we offer both classes.

Our class instructor, Tina, instructs both BodyPump and INSANITY classes (BodyPump at 11:00am Mon, Wed and Fri.  INSANITY at 7:45pm Mon and 7:30pm Wed). Invite her into the conversation and checkout what works for you. 

I hope to see you there in class.

Karen Gamble
BHC Class Director 
From the Owner

Something I learned when I began my business career many years ago, is that you must constantly strive to improve your business or you should expect to fail.

The Ballard Health Club has been the perfect place to implement this continual improvement effort.

Since January of 2014, the following enhancements have been completed:
  • Boxing room added (was the old men's restroom for the Ballard Backstage nightclub)
  • Dumbbell area expanded
  • Silver Sneakers program added
  • Personal Training added (in addition to the existing Fitness Training)
  • Junior Memberships added (memberships used to be minimum of 18 years, now it's 15)
  • Club logo was re-branded and all signage was replaced
  • Monthly newsletter was added
  • Parking was expanded 
  • Spring and fall Suncadia yoga and bootcamp retreats were added
  • Security camera system added
  • Security procedure for visits and drop-ins added
  • Nutrition Coaching was added
  • Pull-up bar in Studio X was added
  • Touchscreen appointment scheduling in the lobby was added
  • Men's showers completely remodeled
  • Women's showers completely remodeled
  • Men's locker room expanded
  • Second studio added (Studio Y)
  • Number of weekly classes expanded from about 40 to over 80
  • Barre and BodyPump classes added
  • After hours access system added
  • Breezeway covering added
  • Fresh Air Bootcamp added
  • An overnight crew was added to staff (formerly subcontracted for cleaning)
  • Club hours were expanded to 24 hours a day, 7 days a week
  • Men's sauna completely rebuilt
Part of the excitement of working at the Ballard Health Club is that the list of improvements, along with the challenge of getting them accomplished, will never end.

If you are new to Ballard Health Club, this is a heads up to expect ongoing improvements as you make the most of your time and membership at BHC. If you have been a BHC member for awhile, you know this already :)

Pat Gilbrough
Owner and General Manager

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