April 2018
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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: APRIL

Studio Y

Barre
Wednesdays @ 5:30pm
Instructor change to Helen
*Starts 4/11

Studio X

BodyPump
Sundays @ 5:00pm with Aurora
New on Sunday

Ruby Dance Fitness
Mondays @ 7:30pm with Maria
New class, replaces Urban Latin Dance

Barre
Tuesdays @ 10:45am with Helen
New class started March 20

BodyPump
Tuesdays @ 5:15pm with Aurora
New class, replaces Fast, Lean, Fit
*Starts 4/10

Urban Latin Dance
Tuesdays @ 6:15pm with Maria
New class, replaces Zumba Toning 

Barre
Thursdays @ 10:45am with Anna
New class started March 22

BodyPump
Fridays @ 5:15pm with Aurora -Canceled-
New time on Sunday at 5:00pm

Small Group 
Personal Training

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

New SMALL GROUP PERSONAL TRAINING sessions will be starting in April. Build on 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 5 new small group personal training sessions starting in April.

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

Sign up at the front desk or online on our Small Group Training page.

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

Mondays and Thursdays: 9:00am - 10:00am
April 2 - May 10
SMALL GROUP PERSONAL TRAINING WITH LARA

Tuesdays and Thursdays: 5:15pm - 6:15pm
April 2 - May 10
SMALL GROUP PERSONAL TRAINING WITH JAKE

Tuesdays and Thursdays: 7:00pm - 8:00pm
April 3 - May 10
SMALL GROUP PERSONAL TRAINING WITH CHASSI

Saturdays: 9:30am - 10:30am
April 7 - May 12
SMALL GROUP PERSONAL TRAINING WITH ROXY

Wednesdays: 6:30pm - 7:30pm
April 11 - May 16
Barre Above Instructor Certification

Ballard Health Club will be hosting a barre instructor certification course with Tricia Murphy Madden of Barre Above. 

Join the movement taking the country by storm and begin teaching your own barre classes. Fusing the best of Pilates, yoga, aerobics and elements of the strengthening exercises dancers do, Barre Above delivers a results-driven workout that is fun, dynamic and really works to sculpt muscle!

The certification will be at Ballard Health Club on Saturday, May 19 from 12:30pm-8:30pm. 

Pre-register at Barre Above
New Certification for Roxy


This program teaches a complete understanding of the entire cancer process from diagnosis, treatment, and reconstruction, to recovery and survivorship, while focusing on creating individualized programming that is tailored towards each person's needs.

Having been through several surgeries and weeks of radiation treatment herself to remove a tumor in her low back, she hopes to combine her firsthand experience with her new knowledge of exercise oncology to help people prepare for upcoming treatment, or regain any mobility and level of fitness that was lost due to treatment.

If you - or someone you know - is preparing for surgery, going through treatment, or recovering from cancer, then sign up for a complimentary fitness training appointment with Roxy today.
WORKSHOPS


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.

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Dance/Barre Workshop
with Katie Milne

Sunday, April 22, 11:30am-1:00pm

An hour and half filled with music, movement, fun.... and of course sweat!

Start with a half hour of follow-along dance moves and a choreographed routine that uses hip-hop and contemporary moves and music to get your heart rate up.

Follow it up with an hour of Barre work focusing on arms, abs and legs, using dance- base movements that combine strength and mobility.

Cost: $30

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

- - - - - - - - - -

Head to Heels Myofascial Release
with Helen Bates

Sunday, April 22, 1:30-3:30pm

This workshop moves from head to heels and back again as we roll and release major muscle groups and the fascia that connects them. A variety of props will be used to stretch and manipulate the fascia, a network of connective tissues that weaves through and deeply connects all systems of the body.

Through fascial manipulation we will release specific areas of sticking and tension as well as deeply relax the whole body, working to undo the effects of over, under, and misuse that can result in injury and chronic pain. A regular MFR practice has been shown to aid the body in reacting to both physical and emotional stressors, and in creating a deeper connection to the whole body.

This workshop is for everybody; all levels and abilities are welcome!

Cost: $30

Sign up at the front desk or online at the  BHC Portal under WORKSHOPS / EVENTS.
Body Weight Workout from Lara

Check out Instagram (@ballardhealthclub) for videos of each exercise, or sign up for a time with one of our trainers.

3 Rounds:
5-10 Ring Rows (change angle to increase/decrease difficulty)
10-30 seconds Straight arm hold (regression: touch feet to floor)
10-30 seconds Downward Dog

3 Rounds:
5-10 Push-ups (smith machine, knees, feet, elevate feet, clap, etc)
5-8 Knee tucks from rings (easier, use Roman chair)
5 Wall Walks w/hold

3 Rounds:
5 Ring Dips (can use floor or band assist)
5-10 Pull-ups (assisted or not)  
10-30 second hold Pike on a box (extra challenge, use SB)


Lara Roche-Sudar
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 the retreat - please visit: www.grandfirlodge.com/retreats/180504-bhc 
Success Story:
Anna Smith

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

What is your favorite piece of equipment or exercise to do in the gym?
The barbell. Squats, deadlifts, and bench press.

Why do you work out?
Weightlifting is my main form of stress relief-strength gains, weight loss, reduced risk of age-related dementia, and cardiovascular disease are spill over benefits.

What do you do to work out?
Right now I'm mainly focusing on compound barbell movements and body-building accessory lifts. I call this "powerbuilding"! In the past I've done more CrossFit-style and Olympic lifting. Last year I also ran a 15K and started bouldering, which is a really great way to meet and defeat my inner pessimist. Weightlifting, however, is where I feel most at home and what I always come back to.

What in the gym has worked for you in attaining your goals?
Consistency, patience, and finding something I enjoy! I've been both 20 lbs heavier and 20 lbs lighter at different points in my life. I think there's a lot of empowerment in both accepting where you are in your fitness journey and believing that your goals are possible. There's nothing wrong with where you are -just appreciate the process and try to have fun along the way!

Why do you choose to work out at BHC? (instead of another gym)
The people, location, and 24-hour access. I've met some really incredible people here. And because it's within walking distance of my home and 24 hours, I'm able to come almost every day!

Anything else you'd like to add?
Be kind to others at the gym! It doesn't matter how fit, out-of-shape, weak, or strong you feel, no one is better than anyone else here. We're all trying to maintain or improve our health, and we all belong!
Nutritional 'Did You Know': 
Overcoming Food Guilt

Our relationship with food is complex. We can eat for hunger, pleasure or out of emotion. Unfortunately, guilt and shame can become associated with food, or our behaviors around food. Feeling guilt and/or shame around food can lead to negative eating habits - and who wants that?! Food should nourish our mind and body!

Food guilt occurs when you feel badly for something you did or didn't do related to a behavior or decision about food. Food shame is guilt based on a judgement about you as a person related to food.

In our diet-culture these days, we tend to pursue or idealize a certain body type or diet. When we fail at either, we are bound to question our worthiness. How can we kick the guilt to the curb and find a healthy relationship with food?

Lead with compassion
Food can be a big part of our lives: happy hours, birthdays, working lunches, etc. While you can certainly be focused on making choices that make your body feel it's best - it's OK to have birthday cake or pizza! Give yourself wiggle room to listen to what your body wants - if it wants a chocolate muffin, have a muffin! Maybe you balance it out with some fruit, but maybe that's not available. Give yourself a pass to be human and enjoy all sorts of foods.

Dismantle your food beliefs
There are no 'bad' foods.  When you begin intuitive eating, a huge challenge is to move past labeling foods 'good' and 'bad', or black and white thinking. Putting certain foods on a pedestal while demonizing others sets you up for failure eventually. And failure can lead to feeling a heck of a lot of guilt and shame. All foods have a purpose: providing energy, pleasure and/or fostering relationships. While kale might provide lots of nutrients, it may not give off much pleasure. Alternately, a slice of cake is probably a BIG pleasure and still give you carbohydrates and fats - both of which your body needs. Both serve their purpose and it's detrimental to label one over the other.

Don't diet
Dieting brings rules, which makes us feel shameful or guilty if we don't adhere to them. Intuitive eating can be a powerful tool. Instead of giving yourself rules to follow, try listening to your hunger cues (ask yourself: am I hungry or full?), being mindful when you eat (put down your fork, engage with your dining partners and savor what you're eating) and eating balanced meals (there should be protein, fat and fiber on your plate).

Think big picture
When you begin feeling shame or guilt for how or what you ate, ask yourself if this really makes you a bad person. Will this affect your life in 5 years? 10 years? Will you remember what or how you ate when you're 90 years old? Or will you remember your experiences with other people? Don't get so caught up in eating, that you don't experience your best life!

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:
- Cardio Mix @ 12:15pm
- Silver Sneakers @ 1:30pm
- BodyPump @ 5:15pm
- 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
Remember: New style parking permit was required as of January 1, 2018. Get yours at the front desk.

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.
 
New small groups start every 6 weeks at only $15 a session! Learn more at ballardhealthclub.com/small-group-training
 
Rates are available at
ballardhealthclub.com/training

FREE CLASS PASS
April: Pilates on Saturdays
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 April, Pilates Based Mat on Saturdays at 10:00am will be open to all.

Pilates Based Mat follows the exercises created by Joseph Pilates. It concentrates on the strengthening and stretching of the torso creating better posture and alignment. Exercises are done on the floor, using a mat. No experience is needed.

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


Class Focus from Karen: Core Stability

If you look up core stability in the dictionary it will say something like 'the capacity of the muscles of the torso to assist in the maintenance of good posture, balance, etc., especially during movement.'  The muscles of the abdomen, low back, and hips, are considered to be the core and the key to our physical stability.

This is a main component of our classes, focusing on our core strength.  We can't focus on our outer limbs without strong inner stability. And this can also be a metaphor for our lives. It's important that we take care of our fundamental needs, health, finances and family so we can take on other facets of our lives such as art, fun, friends and personal expression.

Ballard Health Club classes can help you with a few core projects,  physical strength (using our weights), finances (our classes are a bargain) and your health (we are all healthier with physical activity).  Depending on your exercise preferences and time constraints it's likely you will find a class that can get you started on your journey to a healthy body and life. 
 
These are a few classes that will focus on your core: Barre which has become the latest class trend, includes repetitions of small, pulsing movements with emphasis on form, alignment and core engagement, and a whole lot of fun. We have added more classes to keep up with the demand. Pilates emphasizes alignment, breath and develops a strong  core , while improving coordination and balance. Charlene teaches Pilates on Saturday mornings. We have made that our Free Class Pass for the month for April, so bring a friend.

Whatever class you decide is the right fit for you, remember your core stability in physical exercise, your core integrity in commitment to your health and hopefully your core belief that exercise is a key element to your health and happiness. I'll see you in class!


Karen Gamble
BHC Class Director 
From the Owner

Our long time building neighbor, a tech company named Spatial Dev, has moved out of the Ballard Building for another location in the city.

Have you ever noticed the door in the alcove on the left side of our breezeway as you head down to BHC? This is where the entrance to Spatial Dev's office was. The space spans the area above part of Starbucks, and continues across to cover part of the space above Studio Y.

I have been in discussions with the building owner about the possibility of using this space for BHC. Assuming I can work out a lease with the building owner and figure out a practical way for members to access this space - what do you think we should do with this space?

To get an idea for how much area this is, I have worked out a comparison with areas in our main gym. Except for the middle of our gym floor (which used to be a dance floor), all of the columns in our building are placed 16 feet from each other. For here on, I will call a "section" of space the area within four columns (16' x 16').

Currently the area that contains all of our treadmills is included within two sections. The amount of space available in the old Spatial Dev space is six of these sections placed together in a big U shape. Two of these sections are over Starbucks, two sections are over our breezeway, and two sections over Studio Y. The ceiling height is about 8' high, which is what you would expect for office space.  The sections over Starbucks have a wall of windows, the area over the breezeway has one large window (about 4' by 4'), and the area over Studio Y is more interior space.

Please feel free to email me with your suggestions, or to put them in the suggestion box by the front desk. My email address is below.

Sincerely,

Pat Gilbrough 
Owner and General Manager
pat@ballardhealthclub.com

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