Ballard Health Club Newsletter

January 2015
In This Issue
Changes to Class Schedule

New instructor: Jamie

Yoga Basics
New time: 7:55-8:55am
with Maria

with Jeff

with Derek

Pilates Based Mat
New time: 7:30-8:30pm
with Charlene

See the entire schedule here
New Look for BHC !

Ballard Health Club is transitioning to a new look!

We are standardizing our logo, creating a singular look for our great community.

Keep looking for this new image around the Club as we move forward with this exciting change.

Facebook Challenge 


Congratulations to Shannon Leahy, our December Challenge winner!

So how many towels does BHC fold each month?

New Challenge for January:

Guess how many members Ballard Health Club will have as of January 15, 2015?

Find more information and make your guess on our Facebook page now through January 15th to win a $25 Sports Authority gift card!

Nutritional "Did You Know?" 

From BHC Trainer / Nutrition Coach Amy Howard

Did you;know that as we enter these long, dark months of winter, it's good to have your Vitamin D levels checked? A lot of us here in the Pacific Northwest are Vitamin D deficient.

If you are told by your doctor you are low in Vitamin D and are taking a multivitamin or supplement, the best way to effectively absorb Vitamin D is to take it with a source of fat.

Avocado is a great source of healthy fats and calories! Try eating this sandwich around the same time you take your Vitamin D supplement.

ALT (Avocado, Lettuce, and Tomato) Sandwich



> 2 slices Whole Wheat Toast

> 1 tbsp. Mayonnaise

> 1 Avocado (sliced)

> 1 Tomato (sliced)

> 2-3 leaves Romaine lettuce


Arrange sandwich to your liking and enjoy!
Parking Lot Improvements

Ballard Health Club is making as many improvements for our members as possible. Most recently, we upgraded our parking lot. Take a look!

Silver Sneakers at BHC

The Ballard Health Club is accepting Silver Sneakers members.

Silver Sneakers is a program for people age 65 and older that have a Medicare supplemental insurance plan that includes Silver Sneakers eligibility.

If your insurance includes Silver Sneakers, the membership to Ballard Health Club is paid for by this plan with no membership billing to you.

Washington State Insurance Companies with plans that include Silver Sneakers:

  • AARP MedicareCompleteŽ by UnitedHealthcare
  • Asuris Northwest Health
  • Group Health Cooperative
  • Health Alliance Medicare

  • Humana

  • Premera Blue Cross

  • Providence Health Plan

  • Regence BlueShield

  • Soundpath Health

Not sure if you're Silver Sneakers eligible? Give your insurance company a call!
A Note From Karen
BHC Class Director

It's that time of year again where we make goals or resolutions about what we want to change in ourselves moving forward into the future.

A lot of these goals revolve around health and exercise. And being the Class Director at BHC, I'm hoping to see you in the gym more and want to make it easier for you.

In Yoga there is a term called Sankulpa, it's Sanskrit and translates roughly to resolve. More complexly it is the resolve to transform oneself using mind/body determination by laying out patterns of behavior that will send us in the direction we want to go.

So rather than making a resolution to change something about ourselves, we can create a sankulpa, a resolve to transform ourselves through habit, determination and insight. With a sankulpa, it's more than the 'doing'.

We have to integrate our 'being' in the world. There is no fail, it's the steady determination to move forward into the future with the insight of what you know you need to do to get there.  I look forward to seeing you in Class.

Happy New Year!
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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. 

-The BHC Team
Nutrition Coaching Now Offered at Ballard Health Club!

Here at Ballard Health Club, we are always looking for ways to help our members along their health and fitness journey.

Nutrition is a vital part of this equation. We recently added two great additions to our training staff, Stephanie and Amy. You may have seen their smiling faces at the front desk or around the Club training your fellow members. Stephanie is not only an NASM Certified Personal Trainer, but she also has a Bachelor's of Science in Nutrition from Bastyr University. Amy has a Bachelor's of Science in Nutrition and Exercise Science from Bastyr University, on top of her Health Fitness Specialist Certification from ACSM. With their combination of personal training skills, specialty training and education in nutrition, we are now able to offer "Nutrition Coaching".  When you sign up for an appointment with either Amy or Stephanie, you may now use the Fitness Training time included with your membership to get a new fitness program
OR focused nutritional guidance. 

These sessions will cover the following topics tailored to best fit your individual goals:

  • Nutrient Ratios: What's the best balance of Protein, Carbs and Fat for your goals?

  • Nutrient Timing: How often you should be eating and how to time these meals and snacks around workouts.

  • Quality and Quantity of Food: Once you have an idea of how much you need to eat, you want to make sure you are choosing the best foods to support your body and activities.

  • Resources and Tools: There are many hours in the day, and many days in the week.  Questions may come up at any time.  You will come away with both tools to support you through all those hours, days and weeks, as well as resources to turn to when questions arise.

  • Strategy -Tips and Tricks: How do I stock my fridge? What should I look out for when I go out to eat? What do all those numbers on the food label really mean?

If any of this sounds interesting to you, sign up for an appointment! Don't forget that you may sign up with either Amy or Stephanie for a for Fitness Training as well. We look forward to helping you reach both your fitness and nutritional goals!

Staying Consistent
By BHC Trainer Matt Anderson

Over the years I've seen many new members (and old members!) come to the gym at the beginning of January. The excitement of the new year and a fresh start gives everyone a sense of hope to accomplish their fitness goals. Then, I don't see them again until the following January. Let's make this January different! Below I have compiled a list of the top fitness de-railers I have observed.

#1: Hitting the gym 100% on day 1If it's been a while since you worked out, ease into it. I see it all too often, people who are not used to working out hit the gym so hard they can't move for a couple of days. They are afraid of getting that sore again so they don't want to come back to work out.  Instead of building the habit of a fitness lifestyle they stop coming and feel like failures before they even really begin.

Plan to come to the gym 3 times per week for at least 30 minutes. Put it in your calendar and commit that time to the gym. Research has shown that when you first start working out, you will get the same results of working out 3 days a week for 30 min as if you would to 7 days a week for 1 hour.

#2: You don't see results as fast as you want. You have been working hard and coming in consistently, and you STILL don't see the results you want. It's frustrating. And it's easy to give up when it doesn't seem to make a difference.  

Be patient. Safely losing weight means slow and steady wins the race. One to two pounds a week is a victory.  

#3: You don't know what to do and feel dumb asking. Doing exercise the right way is important. Not only to get results but to save yourself from future injury. Lucky for you, fitness training is free at BHC!

Your membership includes fitness training so make the most of it! Sign up today! Let us help you reach your goals. A big key to staying consistent is signing up with a trainer, and you won't be that person walking around looking confused and timid. When you have a trainer set you up with a program you will know what to do and where to go.

Never talk yourself out of going to the gym. Be patient and sign up for a training session. Just getting to the gym can be 90% of the battle. Certainly never stay away from the gym for more than 4 days. If you have talked yourself into not coming in for more than 4 days it is likely that I won't see you until the following January!

Good luck, and work out happy!

Member Spotlight:
Jordan Pickett

How long have you been a member of Ballard Health Club? On and off for about 7 years.

What is your favorite piece of equipment or exercise to do in the gym?
This might be a bit of a surprise, but my favorite piece of equipment in the gym is hands down the Sauna.  I love it! There are days that I don't feel like working out, but I go just because I can use it when I'm done. It's a reward when I'm finished. As far as a piece of workout equipment. That goes to the speed bag in the boxing room. My reflexes, and hand eye coordination have tremendously increased since BHC has installed it.

Why do you workout?
My mental health. I originally started going to the gym, because in my 20's I felt myself gaining weight, and losing the energy I had in my teens. While I was trying to gain back physically what I had lost, I discovered I had a better state of mind to go along with it. That's when it kinda became a addiction.

What do you do to workout?
My workouts tend to coincide with whatever sport, or activity that might be going on in my life at that time. Right now I am trying to get ready for the ski season, so it is a lot of, balance, agility, core, stretching, and strength training focusing on the legs.

What in the gym has worked for you in attaining your goals?
All of it. It's one of the reasons I love BHC. The gym is constantly changing, and evolving. It seems like there's always a new piece of equipment to try out. It keeps the workouts fresh, and me interested.

Why do you chose to workout at BHC (instead of another gym)?
I originally joined because of the value. It was a good price, and the classes were included as well. It still kinda blows my mind what a great deal it is. Nowadays, It's all about the people who run it, and make it work. Customer service is a BIG thing for me. They have always made me feel welcome over the years, and a part of something.
Holiday Hard Body Workout

From BHC Trainer Matt Bruner


Put on a few extra pounds over the holidays? Want a new workout to incorporate into your routine? Maybe a little bit of both? Below is a workout we call the Holiday Hard Body! Use it to get back in that pre-holiday shape or just to switch up your routine a little bit:

Warm Up: 5 minutes of rowing

Complete each of the following exercises to fatigue once through:

> TRX Chest Presses

> Box Jumps

> TRX Pull-ups

> Scissor Jumps

> TRX Chest Flies

> Squat Jumps

> TRX Reverse Flies

> Knee Tuck Jumps

> Box Dips

> Body-weight Squats

> TRX Inverted Row

> Mountain Climbers

> TRX Pikes

> High Knees

> TRX Knee Tucks

> Butt Kickers


The point of this workout is to burn fat, while also building muscle to increase your metabolism and keep the fat off. That being said, go through it without resting between exercises to keep your heart rate up. When you're finished, if you think you can go another round, go for it!

If you have any questions, ask one of the trainers. And sign up for a training session with Matt Bruner to go through the entire workout!

Upcoming Workshops
Sign up for any or all workshops at the front desk or online

Discover the Power of Chanting with MJ Daniels

Saturday, January 17th 1:30-3pm


Come sing and celebrate your spirit and soul! In this workshop,MJ Daniels will start by teaching breath awareness and vocal warm-ups. We will explore a variety of chants to awaken and enliven our beings. Chanting of mantras produces positive vibrations, bringing benefits to the one who chants as well as those who listen. By repetition of the mantra, the participant absorbs the power and energy of the specific mantra. Understanding the meaning of the chants helps us to set our intentions for what the mantra represents. Chanting of mantras generates potent healing vibrations. It's also just fun to sing! In the second half of the class we will be adding some movement and postures to the chants. Class will end with relaxation through vibrational sound of Tibetan Prayer bowls, chimes and bells. No experience necessary.



Barbell Basics with Allison Raines

Saturday, January 31st 1:30-3:30pm

Beginning in the classroom, this workshop will 
on using and noticing correct form while performing compound barbell movements. Learn to correctly execute back squats, front squats, military press, dead lifts and bench press. Using light bars, we will discuss the mechanics of lifting, how it benefits you and how to create a program. We will learn each of the positions and what they look like in others. We will eventually make our way out to the main gym floor where you will use the racks and learn how to add weight safely to each movement.   


The Yoga of Breathe: Pranayama with Jamie Carroll

Saturday, February 7th 1:30-3:30pm


Beginning a Pranayama Practice: Exploring the space within our bodies through the lens of our breath. Interested in exploring a new depth of breath awareness in your yoga asana practice? Is breathing a practice that has potential to activate and enhance our lives off of our yoga mat?

In this two-hour workshop we will relax our physical bodies using yoga props and a restorative yoga sequence of poses to invite the breath into union through exploring new patterns of rhythm and stillness. Please bring a journal and a pen. Please wear warm, cozy clothes that you can relax in (and socks!). One year of consistent yoga practice is highly recommended.

Cost to attend workshops: $20 for members, $30 for non-members ($20 plus $10 drop-in fee at the time of workshop).
From the Owner

Since BHC started over 16 years ago, we have included a service called "Fitness Training" for our members at no additional cost.

Fitness Training is a one-on-one hour long session provided by any of our certified Personal Trainers to establish a customized exercise plan for the member.

After the Fitness Training session, the member is then expected to follow their custom exercise plan on their own to help attain their fitness goals. The member may have their plan reviewed or replaced every 6 weeks or so with another Fitness Training session.

Including ongoing Fitness Training in a health club membership is unique to BHC. What is typical of other clubs is to provide only "Personal Training". Personal Training is when a Personal Trainer coaches and encourages individuals though their workouts and does so frequently, perhaps several times a week. Club members pay over and above their membership dues for this service.

Many of our members have made the most of BHC's Fitness Training and it has worked well for them, but there have been several requests to provide "Personal Training" for members that wish more individual and frequent attention to their workouts and are willing to pay for that service. It has been frustrating to tell members that we did not have this available when it was clear Personal Training is something they wanted from their club.

With all that said, I am very happy to announce that starting this month, we will be offering Personal Training to our members.

All of our Personal Trainers will have the same number of Fitness Training sessions available as they have in the past. The level of this core BHC service does not change but Trainers will also be able to schedule Personal Training sessions with you.

The rates for Personal Training are $70 an hour, or $40 for 1/2 hour. A "6-pack" of one-hour sessions may be purchased for $354 ($59 per session). A "6-pack" of 1/2-hour sessions is $204 ($34 per session).

A major difference in the Personal Training offered at BHC versus other health clubs is that we (BHC) will not be attempting to "sell" you these training sessions, you will need to request them instead. If you would like to schedule an appointment and/or have any questions about Personal Training at BHC please ask at the front desk or email

We look forward to continue to improve what we have here at BHC for our members.


Pat Gilbrough
Owner, Ballard Health Club