February 2017
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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 Change

Studio X
  • MaxFit
    Tuesdays 5:15-6:15pm
    Instructor Change: Aeron
  • Above the Rim
    Sundays 1:00-2:00pm
Free Class Trial - All Month Long!

Each month BHC will be offering a FREE TRIAL to selected class(es). So those without a PLUS membership - or any BHC membership at all - will be able to try it out. Not just once, but for the entire month!

For February, Lisa's Tuesday and Thursday Barre class at 5:15pm will be open to all. 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.
Insurance Provided Memberships

With BHC now supporting three different senior fitness programs - Silver Sneakers, Silver & Fit, and Optum - we have decided to come up with a new title for these offerings: "Insurance Provided Memberships".

We understand how confusing new insurance plans & policies may be, and recognize that these last few months have been stressful for our members who rely on these groups for their memberships. Because of this, we have treated January as a month of transition to, from, or within any of these three programs. This means that if you were a Silver Sneakers member at BHC before January 1, 2017, we kept your membership active at BHC through the month of January regardless of any insurance changes you may have gone through. The deadline to provide us with your new insurance information and avoid any disruption of service was January 31st.

As of February 1st, those with out-of-date insurance information will have their Insurance Provided Membership cancelled. If new insurance information becomes available, or if they choose to sign up for a discounted senior membership, they can do so at the front desk.

Here is a reminder regarding the changes to our "Silver" classes. The Monday, Wednesday, and Friday Silver Sneakers class at 1:30pm will stay the same. Zumba Gold (taught by Ida) has taken the place of Chair Yoga on Tuesdays and Thursdays at 1:30pm. 

We have also added another Silver Class to the schedule - Gentle Yoga (taught by David). This class will be on held Wednesdays from 4pm to 5pm in Studio Y. Remember that Silver Classes are open to ALL members, and a PLUS upgrade is not required to attend.

We are very happy that we are now able to offer these new insurance provided memberships, and are looking forward to continuing to build our fantastic group of Silver individuals at BHC!
Club Improvements

New Mirror and Art in our front lobby
We have new art from Annie's Art along with a new mirror in the lobby.

Heat in Studio Y
When Studio Y was opened in November of 2015, The heat for the studio came from warmer air in the main gym below. This seemed to be fine for classes later in the day but was certainly chilly for morning classes. Now the room can be as warm and toasty as the class instructor sets it. 

Locker Room Remodel is completed
Despite lots of overnight construction work, we are finished with our locker room remodel! The locker rooms each have new counter tops, mirrors, new ceiling and lights and are completely repainted. There is also a new tile floor in the women's sauna and new trim around the men's sauna door.   

Trays in Women's Locker room stalls
We added trays in the women's restroom stalls which can hold a water bottle and phone.

New Speed Bag Mount
We have a brand new speed bag mount. This has been replaced because the tightening screws were striped on our old unit. One of our members has taken on the task of re-engineering our old mount with more durable tightening bolts that will help us with a more long lasting solution in the future.

Upgrading After Hours Check-in System
We have a brand new after-hours check-in system that is more reliable than our original system.

New Trainer:
Chris Alfano 

Please help us welcome BHC's newest trainer, Chris Alfano. Chris is already on the training board, so you can now book him  for a complimentary fitness training appointment!

Chris is an ACSM Certified Exercise Physiologist with a Bachelor's Degree in Exercise Science from Central Connecticut State University. Chris has worked at multiple gyms teaching circuit classes, yoga, Olympic weight lifting and more. His training sessions tend to combine high weight, low repetition resistance training programs with yoga and functional movement exercises. Growing up playing just about every team sport drew him to exercise science, personal training and the fitness field in general.

Born and raised in Connecticut and new to Seattle, Chris hopes to continue his work in the fitness community as well as pursue a career in music. Combining his passions for fitness and music, he is looking to find a niche working with fellow musicians in order to improve flexibility, endurance as well as mental preparation.

Member Spotlight:
Teri Stackpole 

Teri began taking Silver Sneaker's class with Trainer Matt Anderson the day we started offering them in 2014. She was chosen as our member spotlight to highlight her consistency and dedication to her health.

Our insurance provided memberships now include Silver Sneaker's, Silver & Fit and Optum. BHC offers many classes to seniors and those who participate in the insurance provided memberships in addition to Silver Sneaker's including Zumba Gold and Gentle Yoga. Together, these are "Silver Classes" that are included in a regular GYM membership.

How long have you been a member at Ballard Health Club?
Since April, 2014 - when BHC began providing Silver Sneaker's classes.

What is your favorite piece of equipment or exercise to do in the gym?
Attending Silver Classes three days a week.

Why do you work out?
I work out to maintain physical and mental wellness (at age 74) and comradeship.

What do you do to work out?
I clear the cobwebs from my mind and drink plenty of water - ready -set-rock and roll!

What in the gym has worked for you in attaining your goals?
Again, my trainer Matt has really encouraged me to workout daily and to push myself. I also enjoy how no matter how popular the gym is, I am never waiting around for machines to open.

Why do you choose to work out at BHC? (instead of another gym)
The wellness program for the seniors!!!

Anything else you'd like to add?
Pat and his staff are the most professional and friendliest I have worked out with. They take pride in maintaining a clean facility.

Isometric Workout from Roxy
Isometrics are often neglected in fitness routines for one reason or another. When applied correctly, they can be a valuable addition to any strength or hypertrophy routine. Along with stimulating muscle growth, they also increase joint stability and strength. To make the most of isometrics, focus on building tension within the entire muscle. It is important to gradually move into the position of most muscle tension. For the majority of exercises, this is going to be when the joint is around 90 degrees or slightly greater.

By adding some power exercises before doing your holds, you will fire up the nervous system and activate more muscle fibers. Try these challenging exercise combinations to both stimulate the nervous system and enhanced muscle recruitment:

Jump Squat - 5 reps
Squat Hold - 30 seconds

Jumping Chin Ups - 5 reps
Chin Up Hold - 30 seconds

Burpees - 5 reps
Elbow Plank - 30 seconds

Tuck crunches - 5 reps
hollow hold - 30 seconds

Complete the exercises above in a circuit, repeating 3-5 times.

Roxy Turner
BHC Personal Trainer 
Nutritional "Did You Know"
Benefits of Omega 3 Fatty Acids

What are Omega-3s?  They are polyunsaturated fatty acid chains that assist in our health by lowering the risk of various diseases that have root causes from inflammation . Some of most known diseases include heart disease, dementia and arthritis.

There are three types of omega-3s; alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexenoic (DHA). ALA sources come from walnut , edible seeds , flaxseed oil , hemp oil and dark leafy vegetables . EPA and DHA come from predominantly fish oils . We are unable to make omega-3 fatty acids so it is important to consume foods that either contains ALAs, which our bodies can make EPA and DHA from or foods that contain EPA and DHA. If the diet is not sufficient in these foods, supplementation is crucial.

Omega-3s decrease inflammation. A major cause of various diseases, side effects and illnesses are due to the rise of inflammation in our bodies. Cancer, cardiovascular disease, developmental disabilities, mental health, cognitive aging, atopic diseases and other autoimmune diseases are partly 'caused' by this underlying factor. If we include foods and/or supplements that decrease inflammation, we would enhance our health and decrease our risk of disease.

One example is in relation to heart disease; omega-3s decrease inflammation within the blood vessels. Due to this decrease of inflammation, plaque build up slows within the blood vessels of the heart and regulates blood pressure.  At high doses, they can also make abnormal heart rhythms less likely and lower your level of blood fats, called triglycerides.

Most can benefit from increasing the foods that contain Omega-3s in their diet and/or supplementing. What is a good supplement? Nordic Naturals is one of the best on the market as they have clean products with high levels of absorbable omega's. Start with consuming more Omega-3 rich foods, then supplement if necessary.

For more information, book a nutrition consult!

Lauren Derr
BHC Nutrition Coach

Member Request: New Magazines

We have had requests to freshen up our magazine selection for our members to use during their workouts. We understand how nice it is to have something to read while using the cardio machines! We recently selected several new magazine subscriptions for you to enjoy, which are as follows:

> Sunset                            
> Sports Illustrated              
> Golf Magazine                  
> InStyle
> Better Homes & Gardens
> Shape
> Harper's Bazaar
> Real Simple
> Health
> GQ
> Vanity Fair
> O, The Oprah Magazine
> Time
> US

Increasing Energy Levels Series:
How Movement Effects Circadian Rhythm
After the effects of light, which we discussed in last month's post , movement is one of the biggest factors in resetting your circadian rhythm. Movement and activity is synergistic with other factors - such as light, temperature, and meal timing - in how it amplifies our circadian signal.

Movement signals to the brain that it's daytime. If the idea of working out first thing in the morning sounds like torture, rest assured that it does not have to be intense-something as simple as walking outside or doing yoga, pilates, Qigong, etc. would work wonderfully. As a bonus, going for a quick walk outside would also expose you to natural sunlight first thing in the morning, which is also very important for feelings of awakeness. If you currently struggle with constant feelings of fatigue and have poor metabolic health, make sure you start slowly with the activities mentioned above. For those who already have decent metabolic health and energy levels, more intense exercise (increased gradually) can be tolerated.

Since humans have spent centuries rising and falling with the sun, it also makes sense that we have evolved to be more active during the daytime, when there is enough light for us to be fully aware of our surroundings. Because of this, our body interprets movement as a signal for us to be awake, and sitting as a signal to the body to start winding down and preparing for the dark night ahead.

The vast majority of Americans spend more than 6 hours a day sitting. It is very important to note that the more you sit during the daytime, the more you are telling your body it's the time for rest. In other words, the more your sit, the more tired you will feel.

In addition, recent studies on sitting have proven that too much (more than 6hrs/day) of it leads to:
  • fatigue
  • shortened lifespan
  • slowed metabolism
  • increased insulin resistance
  • increased risk of heart disease, diabetes, and cancer
  • negatively impacts genes regulated to cardiovascular health
  • disrupts normal appetite regulation and predisposes an individual to weight gain
So if you find yourself feeling sleepy in the middle of the work day - get outside and take a brisk walk!

Roxy Turner
BHC Personal Trainer 

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. 
Winter Classes with Karen

We are still in winter and hopefully you have been able to stay ahead of the fitness fallout that comes with the colder weather. While it's true that winter is a time to slow down and reflect, it is also important that we don't let our physical health fall off the map altogether.  Exercise is important to our overall health and needs to be consistent. Staying active in the winter boosts immunity by keeping the lymphatic system active and prevents weight gain during the darker months when we tend to move less.

Your membership with BHC offers you ample opportunities to stay warm inside and out of the cold while you get your sweat on. And as you know, we have a lot of amazing classes that I would love for you to take advantage of. Between our two studios, there are plenty of classes to keep you on a consistent schedule while offering a diversity of workouts for all levels of fitness.

Each month we will now be offering a Free Class Pass. We will feature a specific class every month that anyone is welcome to attend regardless of whether or not they have a BHC membership. This month we are featuring Lisa's Barre classes on Tuesday and Thursday nights at 5:15pm.  Since this offer also extends to non-members, make sure to bring a friend and let BHC show them how we do it in the heart of Ballard.  

I hope to see you in class!

Karen Gamble
BHC Class Director 
From the Owner

In the winter months, I seem to have the most trouble keeping a normal routine. With the whirlwind of the holidays and several projects around BHC, I've allowed myself to get out of the habit of working out regularly, and have fallen into the habit of eating too much of the wrong foods. The result is pretty predictable, and I've started putting on the pounds these past few months.

The initial indication that I'm in weight gaining mode is my snoring - and my wife won't let me forget it! At 61 I have had my share of experience of getting in and out of shape over the years, and I certainly know the signs of going either way.

My first shot at "getting into shape" was when I was in my late twenties. At about 50 pounds overweight, I had health issues and terrible eating habits. A friend dared me to try an Aerobics class (that's what they called them back then). Since my health was scaring me, trying something healthy sounded like a good thing at the time. That class was brutal on a body that was so out of shape, but my friend kept dragging me back to class and it eventually became a habit. I then read the book "Fit or Fat", and started eating better. I also started weight lifting and was introduced to biking by another friend and totally found a love of that endeavor.

With this new life style, those 50 extra pounds came off and I remember feeling a very excited and had a new positive release on life.

Remembering how great it felt to turn my life around with fitness is a driving force of why I own a health club today. I really do want to help people enjoy their lives more and I know firsthand that getting your body in shape is one of the best ways to make that happen.

It can be difficult to get back on track, but remembering how all my hard work paid off in the past makes me look forward to the journey.

I also want to remind our members that they do not have to undertake this journey alone. Our staff consists of personal trainers and nutrition coaches who can write custom exercise routines and help you get on the right track with your eating habits for FREE! Make sure to ask the front desk if you have any questions regarding how to set up a complimentary Fitness Training or Nutrition Coaching appointment.

See you at the Club!


Pat Gilbrough
Owner and General Manager

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