Ballard Health Club Newsletter

February 2015
In This Issue
New Classes 

Chair Yoga

with Jamie

Boot Camp Station
with Aimee

with Louise

with Jeff

Starting February 7th:


Open Yoga
with Jamie Mooney


Ballard Health Club presents the
Women's Spring to Life Yoga and Boot Camp Retreat at Suncadia April 30-May 3.

Find your way to the mountains this Spring for a refreshing mind and body retreat presented by Ballard Health Club. Your hosts, Ivonne DePauli and Heather Rudin will help you enjoy the natural beauty of Suncadia, with its pristine acreage along the Cle Elum River. 


Pick up a brochure at the front desk for more information. BHC members have a discount of $100 off the retreat pricing. Availability and prices online.

Congrats to our January winner, Brian Fisher! He was the closest correct answer to our question: 

How many total members will Ballard Health Club have as of January 15, 2015?

The correct answer? 2,216 members!

February Facebook Challenge for a $25 Starbucks gift card:

How many miles will Treadmill #1 accumulate in the first 5 days of February? 

Submit your guest on our Facebook page! 

"Did You 
From BHC Trainer Stephanie Gray

Did you know...

That February is American Heart Month. So while you're treating your sweetheart this month, don't forget to love your own heart too!

Heart disease is one of the leading causes of death in America. However, many of the risk factors are preventable, such as diet. One way to improve your diet is to eat more fruits and vegetables. Adults need about 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruits daily*. These heart healthy foods are rich in vitamins, minerals and fiber. But they also contain valuable antioxidants. Antioxidants are molecules that fight against free radicals that would otherwise lead to oxidative stress, a risk factor for heart disease. Choose from a variety of colors to benefit from an array of antioxidants. 

*Based on adults tho get less than 30 minutes of moderate physical activity a day. Needs may increase with more physical activity.

Antioxidant treat for Valentine's Day!

Tip: Choose a quality dark chocolate that is made of at least 70% cocoa. Also avoid "Dutched" chocolate. This type is processed with alkali, which breaks down the beneficial flavonoids (antioxidants) in chocolate.
Did You 


Every note that is dropped in the suggestion box by the front desk is put onto a spreadsheet weekly for the entire BHC staff to read and discuss. Most improvements around the Club are triggered by what is suggested by our members. We are continually trying to improve the gym for you!

It's the Little Things...


Some things we are are doing around the Club


> Longer towel hook rack with shelf in men's locker room


> Longer coat rack in Locker Room


> Coat rack in lobby locker area (for wet coats)


> Jumping rope holder in jump-rope Area


> Install mirror at short wall behind new multi-purpose rack location


> Bottle and towel holder in 1st stretching room


> Mat holder in 2nd stretching room mounted on the wall


> Painting


> Replaced 3 old chairs with new leather furniture in lobby


> Rubber flooring for Jump Rope Area


Don't forget: Bring a friend with you to workout for free on Fridays after 7:30pm!
New Look 
at BHC
Our new look is taking off! Check out our new Liberty water bottles for sale at our pro shop. Includes both the flip top sport cap and the patented 1/4 turn gulp lid. With the choice of two lids and a sturdy, recycled aluminum bottle, we think you will love these!
Quick Links...
Join Our Mailing List

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 along with any offers of things that may interest you.

We look forward to staying in touch!

-The BHC Team
A Gym and a Community
From BHC Trainer Chad Cook

We all make choices in life either based on the familiar or what we find comfortable that has worked in the past. Sometimes it works to "stay in the comfort zone" and sometimes it does not and that's when a change may present itself and a new lifestyle or challenge has been called upon to take action. Winter is a great time to plant the seeds for what we want to accomplish for the coming season and year.


Finding a balance within your daily routine where you can commit at least 30 minutes of any aerobic activity can help create a new change, not only physical but any of the goals you're wanting to achieve, and promote a positive outcome that can potentially enrich your life.  

The concept of a gym as a community is where support can be found together and friendships and trust are created. A gym is a platform for your creative self to launch your new journey into a potential discovery of relaxation, stress relief and facing challenges with an open mind. A practice in patience and a focus on a healthier goal, small or large, is a start towards your own masterpiece.

Remind yourself that going to the gym is a rewarding step and to find enjoyment in taking those steps and congratulate yourself that you're on the right path. It might possibly be a long path that encounters some obstacles along the way, but with help from a community and weekly focus, you'll find support and guidance and the reward becomes your success story.

Member Spotlight:
Nancy Sherman

How long have you been a member at Ballard Health Club?
I have been a member of the Ballard Health Club for one year.


What is your favorite piece of equipment or exercise to do in the gym?
I love the elliptical trainer - best way for me to get my heart rate up and so fun to try to keep up to the beat of the music on my iPod.  Recently I have been introduced to various items that facilitate deep stretching - wonderful tools!!!

Why do you workout?

Working out has taken on a whole new level of importance for me as I age...I am no longer going after that smokin' hot body but rather a body that is fit, flexible and able to move during these afternoon years of my life.  My family history is one of obesity, heart issues and extreme joint problems.  I'm interested in living these years to the fullest and without working out I fear I will succumb to joint replacement, weight gain, inflexibility and possibly heart failure.  I want to break the chain of bad health in my family and working out is helping me achieve this outcome.

What do you do to workout?

My workout consists of cardio exercise - using both the elliptical trainer and the elliptical bike. I cardio train for at least 30 minutes then move into stretching for 30 minutes.  This is my workout.

What in the gym has worked for you in attaining your goals?

The staff of BHC is just a stand up group of knowledgeable and very friendly people.  Just their very friendly and always helpful presence has helped me to attain my goals at the gym.  I have worked with Allison Raines 1:1 twice now - she has great words of encouragement and motivation.  She tells me to "enjoy the process!"  I love that!

Why do you chose to workout at BHC? (instead of another gym)?
To be honest I initially chose BHC because of the location.  I joined on December 26th of 2013 and since that time I have gained a new image of myself, lost 25 pounds and am more flexible than ever before. Over the years I have tried other gyms in Seattle - BHC is far and above the best gym ever.  I had no idea last December I was joining such a wonderful place.  As I said before the people are the BEST - both the staff and the members - a great community!  I am very fortunate to have found BHC and every chance I get I tell people about this gym!!
Stability Ball Core Workout 
From BHC Trainer Stuart Hamilton

Complete 8-15 reps of each exercise, 3-5 sets

1.) Bridges: Start with your back on floor/feet on ball. Lift hips into the air on one or two legs and lower back to the ground.

2.) Push-ups: Start with legs on ball/hands on floor. Lower chest to floor and press back up to a plank.

3.) Knee tucks: Start in a plank with shins on ball/hands on floor. Draw knees into your chest and lengthen back out to a plank.

4.) Back extensions: Start face-down on ball with arms at sides. Lift up from your shoulders and arms and repeat.

5.) Side lying crunch: Start on side with legs staggered, hands behind head and ball under hip. Use oblique to lift top shoulder up, bending at the waist. Repeat on both sides. 

Scissors: Start lying on back, feet to ceiling, with 
ball suspended above hips, between feet. Rotate feet around ball so one foot is front and one back. Switch and repeat.


Benefits of Personal Training
From BHC Trainer Aimee Miller

Fitness Training, which is a complementary benefit with all Ballard Health Club memberships is a great way to get started learning new exercises and has worked well for many members of the club. Members can have a Fitness Training session every four to six weeks.

We now offer Personal Training sessions that can be scheduled with our trainers at an additional cost. There are many reasons why someone would consider meeting on a consistent basis with a trainer.

-When a client meets with a personal trainer regularly, a new personalized workout is provided every session. This workout will be based on the individual goals of the client. During personal training the workouts are also focused on working around and strengthening previous injuries. Since a client is working on new exercises every workout, the risk of overtraining is reduced.  

-Many people benefit from working on a regular basis with a personal trainer because they get immediate feedback on correct form. If your form is off, injuries can occur. A personal trainer can make sure that exercise is beneficial and safe part of your life.  Also, when exercises are performed using correct form the exercise will be more effective which leads to faster results.

-Another reason to consider a package of sessions with a personal trainer is the accountability factor. When you set an appointment with a trainer the result will be fewer missed workouts.  Life can sometimes get in the way and when you have an appointment with a trainer you have that time set as gym time for you. Your trainer can also help you stay motivated outside of the gym with nutrition and lifestyle guidance if requested.

Through working with a personal trainer I have seen many people change their lives.  A personal trainer can clarify what exactly to do in order to reach personal fitness and weight loss goals.  If this is something you may be interested in talk to one of our trainers at the front desk.


Introduction to Yoga

with Jamie Carrol, Karen Gamble, Tracy Hodgeman, Meghann McNiff and Jami Mooney

6 week course: Saturdays, February 24th through March 28th 2:30-3:45pm

This six week course will teach basic yoga poses, sequences, breath exercises and touch upon the philosophy of yoga. Suitable for all levels, this class will help build a foundation for a healthy yoga routine.


Attire for this course is comfortable clothing that allows you to move freely. Yoga is practiced traditionally in bare feet. Mats and props are provided but feel free to bring your own if you prefer.

This 6-week course will be $60 for members. Sign up online at our website or at the front desk.


Yoga for Stress and Anxiety
with Maria Williquiette

March 29th 1:30-3:30pm (date change!)

To some extent, stress and even anxiety are an inevitable part of life...but just as it is a normal experience for all humans to be stressed, it is also profoundly uncomfortable and unnerving when we do experience it. This special 2-hour long workshop is designed to give you the tools you need to effectively work with your stress, rather than letting stress consume you. Learn how stress and anxiety affect the nervous system, cognitive functioning, confidence, sleep, digestion and relationships THEN learn powerful practices to combat these negative effects. Yoga based movement and breath work melded with insight into how stress works in your body will leave you with an anxiety and stress management tool kit designed uniquely for your needs. All levels of yoga experience welcome, ages 15 and above. No experience necessary.


Cost to attend single day workshops: $20 for members, $30 for non-members ($20 plus $10 drop-in fee at the time of the workshop).
A Note from Karen
BHC Class Director

Ballard Health Club is quite the Ballard business. I'm so proud to participate with the club in our community, with events like Syttende Mai (Ballard Parade), Seafood Fest and all things Ballard. BHC really cares about the community we live and work in.  We are also a family-run business which says a lot when you see the changes to our enrollment. We have recently granted membership to young adults ages 15 and older and our Silver Sneakers program is going strong. 


Our classes are a great introduction to group dynamics for young adults as well as a great way to work on some serious strength and fitness training for all members.  We've added some weekend group exercise classes to help foster a fitness regime that will hopefully last a lifetime. 


We have also added a late afternoon yoga class on Saturdays and Chair yoga is being taught on Fridays to augment our Silver Sneaker classes. Coming up later this month we have decided to offer an Introduction to Yoga Series. It's a six-week course that will have instruction in basic yoga poses, sequences and breathing exercises. If yoga is something you have always been interested in but were not sure how to go about it, this series is for you. 


We hope to keep you busy and healthy in the months to come, with plenty of opportunities to break a sweat in a fitness class or make your way into downward dog in yoga. I hope we have you and your family covered. Have a happy February!  

From the Owner

It's hard to believe February is already here! With just over 13,000 visits in January, BHC was a typically busy fitness club the first month of the New Year.

Something our Club can always use is more space. Since the beginning of last year, we have been on the lookout for any possibility of adjacent space to BHC that we could put to good use.

With the announcement Romanza is giving up their space one floor up (on the Market Street level), we have arranged to lease the rear of Romanza's space along with an area next to it that was unused. The street side of Romanza's space will remain as a retail store front.

This new area equals about 1000 square feet. Access to this new space will be through an old fire escape stairway in our Cardio area.

There is a fair amount of work to be done in order to make this space usable. We will need to remodel the stairs, add and remove walls, redirect plumbing, add heating, ventilation, lighting, paint, etc.

We have decided not to make firm plans on exactly how we will use this area until much of the work is done and we can get a better feel for the new space. The new area consists of one half with an 11 foot ceiling and the other half with a 20 foot ceiling and a sky light.

Needless to say, the staff and I are very excited about this new addition and are happy to share this news with you. We are looking forward to working out the best use of this new space for our members.


Pat Gilbrough
Owner, Ballard Health Club