Ballard Health Club Newsletter

March 2015 
In This Issue
Our New Look
Our new look is taking off! New signage is in the works and plans are in place to replace our old parking lot, breezeway, entry and front desk signs this month.

We also have two new styles of water bottles for sale in the pro shop. We're getting excited to share even more of our new look with our members!
Facebook Challenge
Congrats to our February Challenge Winner, Randy Anderson! His guess was right on with 112 miles!

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

The correct answer: 112 miles! Great guess, Randy!

March Facebook challenge for a $25 Starbucks gift card:

In one session (without stopping) how many meters can you accumulate on the rower?

Take a picture of the rowing screen when you finish and submit the photo to our Facebook page, in the comments under this "Challenge Post" until March 20th! Find more information on our Facebook page!
What Would You Like us to Sell at BHC?

BHC is working to give you the best experience possible. We would love to get your opinions on the following two questions. The more information you give us, the better we can serve you!

Email your responses to Allison here.

1.) What food and drink items would you like to see available in the pro shop? For pre and post-workout nutrition, what would you purchase from us? 

2.) Are there any convenience items you would consider purchasing from us? Examples might be deodorant, earbuds, flip flops, etc.

Thanks for your input!
Quick Notes...

>Did you know you may charge items on your account? Don't worry about bringing cash to buy a water or that Quest Bar! 

You need to have automatic billing setup on your account which most members do for their month-to-month dues.

>If you have set up an online profile (if not, visit the 'My BHC' tab on our website) you can see your visits and payments online!
New BHC eCard Available

Always forgetting your card? Have your phone? Now you can use your phone to scan in at BHC! Simply go here from any browser: 

Put in your member number (found on your key card) and the last 4 digits of your phone number. Once the electronic barcode comes up, you can scan in!

Make sure you bookmark the page for repeated use!
Voice your Opinion for Ballard

The Ballard Partnership for Smart Growth and Seattle's Department of Transportation would like your input on the location and design of a potential public restroom in Central Ballard. Please take a few minutes to learn more about the project and provide your feedback.
Friendly Fridays 
Ever wanted to go out with your friends on a Friday night and be healthy at the same time? Well, look no further than Ballard Health Club.

On Friday Nights after 7:00pm, we are now offering complimentary drop-in visits to all guests accompanied by a current club member.

Let your friends experience the things you love about BHC and have fun on a Friday night... without a cover charge!
We are Expanding!

If you haven't heard yet, Ballard Health Club is expanding upstairs!

With 1000 extra square feet, we are excited to offer more to our members.

The new stairs, which are located in an old fire escape in the cardio area, are just about done going up to the new space.

With the space being vacated by the old tenant on March 1st - we will be able to move forward.

Next steps include adding and removing walls, re-directing plumbing, adding heating, ventilation and painting.
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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 along with any offers of things that may interest you.

We look forward to staying in touch!

-The BHC Team
Why Do You Workout?

Why do you come to Ballard Health Club? Maybe it's to stay healthy. Maybe it's because your doctor/wife/husband makes you. I've got a better idea! Why not work out so that you can enjoy your life by doing exciting and fun activities?!

Spring is on the way, with the first official day being March 20. As the weather shifts, so does the desire to get outside. Hiking, running, biking, rock climbing and rollerblading are all great activities to enjoy in the beautiful weather and are easily accessible here in the Pacific Northwest. 

At Ballard Health Club, we hope to get you strong and fit so that you can get out this Spring and enjoy life without worrying about endurance to get through that bike ride, or staying injury-free while working up to a marathon. That's why we offer you fitness training, personal training, nutritional coaching, lots of classes and a gym full of equipment to get your body healthy and happy to tackle these fun experiences outdoors. Additionally, stay on the lookout for our running club to begin again this Spring!

Ivonne Depauli
BHC Personal Trainer

Member Spotlight:
Alex White

How long have you been a member at Ballard Health Club?
About 2 years.

What is your favorite piece of equipment or exercise to do in the gym?
Equipment: Power rack. Exercises: Back squats, Rack pulls, Deadlifts.

Why do you workout?
Weightlifting is my time to focus on training and not think about anything else. Weightlifting is one of the few things that offer guaranteed results dependent on your efforts. The more effort and work you put in, the greater the results you'll achieve. Achieving new personal bests is a great feeling.

What do you do to workout?
Mostly compound movements. Squats, deadlifts, bench press, military press, and dips.

What in the gym has worked for you in attaining your goals?
The availability of power racks and dumbbells have been great for attaining my goals. But more importantly the community of members has provided both support and motivation. We all have goals and are in the gym to improve ourselves and can do a lot to help each other reach those goals.

Why do you choose to workout at BHC (instead of another gym)?
The staff and members with the right equipment and a great price make for a perfect community based gym.
Cardio Workout
from BHC Trainer Matt Anderson

While some people hate the cardio machines, cardio is an important part of fitness. Cardio is short for Cardiovascular, relating to the circulatory system, which comprises of the heart and blood vessels. The heart and blood vessels work to carry nutrients and oxygen to the tissues of the body while also removing carbon dioxide and other waste from them. Cardiorespiratory endurance refers to the ability of the body to perform prolonged exercise at moderate-to-high levels of intensity. Cardio machines are not the only way to achieve cardiorespiratory endurance. Try H.I.T., which stands for high intensity training. Part of the key to H.I.T. is to work as many muscle groups as possible during each exercise. This is a circuit workout, meaning you go from one exercise to another with little or no rest. Each exercise should be done in 15-20 reps. All reps should be done at a rapid pace. 
  • Wall ball squat toss
  • Jumping pull ups
  • Spider-man push ups
  • Kettlebell swing
  • Mountain climbers
  • Row 300 meters, as fast as you can
  • Box jumps
  • Bird-dog plank
Repeat for 15-30 minutes. Good luck and workout happy!
Spring to Life at Suncadia

Ballard Health Club presents the Women's Spring to Life Yoga and Boot Camp Retreat at Suncadia. There are only 5 spots left, so hurry and sign up!

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 it's pristine acreage along the Cle Elum River. It is the perfect location for a weekend journey that encompasses body conditioning, nature walks, yoga and guided meditation. This long weekend venture will awaken your senses and rejuvenate your body.

Start your days off with invigorating total body boot camp blasts with Ivonne. You will use your bodyweight as well as elements found on the grounds (benches, steps, logs, etc.) to build strength and stamina. Clear your mind with meditation and yoga sessions throughout the weekend with Heather. Use this time and space to escape from your busy life with nourishing movement, wholesome foods and walks in the woods. Of course, all activities are optional.

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

Did you know that March is National Nutrition Month? That's right! Sponsored by the Academy of Nutrition and Dietetics, it's designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

Lucky for you, you have two Nutrition Coaches at BHC, Amy and Stephanie, to help you not only in Fitness Training, but also Nutrition Coaching and making those informed food choices. Stephanie and I both extensively studied nutrition and have Bachelors of Science degrees from Bastyr University and use science based natural medicine with a focus on whole foods. Take advantage and sign up for a spot with either one of us for a discussion on nutrition and how it fuels your body!

For more information on National Nutrition Month, go to

Amy Howard
BHC Nutrition Coach
and Personal Trainer 
Team Highlight: Harvey Alinea
BHC Cleaning Engineer

You may have seen Harvey Alinea around Ballard Health Club working as our Cleaning Engineer.

Harvey is a graduate of Shoreline's Transitions Program, designed to help students with disabilities become independent and gain daily living and work skills. During his time in the program, Harvey completed several semester-long internships at Home Depot, Fred Meyer and Central Market.

Harvey lives in Shoreline and takes a Metro bus to work every day. He is an avid sports fan and is always excited when the Seahawks and Mariners are playing. Harvey is shy by nature, but don't hesitate to say hi and joke around with him! He is thrilled to be working at Ballard Health Club and hopes to continue as a long-time member of this community.

Still Happening:
Introduction to Yoga
with Jamie Carroll, Karen Gamble, Tracy Hodgeman, Meghann McNiff and Jami Mooney 
6 week course:
Saturdays, February 21st - 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 course will help build a foundation for a health yoga routine. 

Class 1: Child's pose, Cat/cow, Table top/ alternate extension, Thread the needle, Downward dog, High / low lunge, 3-part breath, Yoga Philosophy-Yamas 

Class 2: Sun Salutation, Cobra, Locust, Dolphin, Supine leg extension with strap, Ujjayi Pranayama (yogic breath), Yoga Philosphy-Niyamas 

Class 3: 1/2 Sun Salutation (beginning 4 poses), Chair pose, Warrior 1, Warrior 2, Warrior 3, Alternate Nostril Breathing, Yoga Philosophy-Asanas and Pranayama

Class 4: Sun Salutation A, Side Angle, Triangle, Separate Leg Stretch, Eagle, Tree, Yoga Philosophy-Pratyahara and Dharana

Class 5: Sun Salutation B, Pigeon Pose/ prone or supine, Bridge, Legs up (wall or block), Standing leg extension, Yoga Philosophy-Dhyana and Samadhi

Class 6: Review and full Level 1 yoga class!!!!

This 6-week course will be $60 for members or $12 a session. Sign up online 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. 

Handstand Workshop
with Lisa Elliott
April 19th, 2pm-3:30pm

Handstands are a fantastic practice for improving core strength, shoulder range of motion, balanced musculature and for tuning up the connection between your core and your limbs. This workshop with aerial acrobatics coach Lisa Elliott will give you tools and smart progressions for adding handstands to your bodyweight training repertoire. Enrollment is limited to 12 students to allow Lisa to carefully assess each person's strengths and weaknesses and provide individualized feedback for you to optimize your progress in this demanding skill. You'll be amazed at the positive impact handstands can have on all your athletic pursuits and even on your state of mind. There's nothing like intense balance work for calming your busy brain and getting you in the present moment! Prerequisites: A fairly healthy spine and some experience with kicking up into a handstand with a spotter or on a wall. You don't need to be good at it, but inverting on your hands is our starting place for this workshop. Look for a pre-handstand level workshop in coming weeks.

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

Happy Spring! I know you are getting out there into that pre-season sunshine and doing your Ballard best to enjoy the Pacific Northwest.

We are lucky people to live here. Whatever it is that you do, biking, hiking, climbing or just enjoying a good walk, your body is going to benefit from Tracy's Yoga Tune Up® class on Sundays from 4pm to 5:15pm. It's not just a typical yoga class.

It's an alignment, muscle recruitment, give yourself a massage type of class. If you're the kind of person that likes to know what muscles you're working on, how to access a release in specific areas in your body and enjoy a joke or two from the instructor, you'll want to take Tracy's class this Sunday or any Sunday thereafter.

Yoga Tune Up® is a trademarked physical therapy class that will improve posture and enhance performance through corrective exercise. Get in there!

Karen Gamble

BHC Class Director
From the Owner

With the Club's new expansion area on a different floor and out of sight, it has become necessary to install security cameras in order to monitor this new area. With the addition of these cameras, the opportunity arose as to how to improve operations in other areas of the Club.

We plan to install security cameras in our breezeway to enhance security of our members and staff. This will also increase the security of any bikes that may be locked up in that area. 

We also can use cameras to monitor the towel hampers so they may be more efficiently maintained. Currently, staff needs to repeatedly leave the front desk area in order to make visual checks of towel levels. When staff leaves to do this, the front desk is often unmanned, occasionally causing members to wait for service.

We are looking at installing low resolution cameras in the main gym to help us identify what equipment has little to no usage. With this information, we can determine what items may be a candidate to be replaced by more useful equipment.

Installing this initial security camera system will be the first step towards adding cameras in our parking areas to assist in member security and enforcement of member-only parking.

A holy grail of our Club is to avoid raising membership fees. Our standard monthly rate has only risen $4 in the almost 17 years of the Club's existence. BHC's largest expense is labor. As we work on expanding the size and amenities of the Club, I believe cameras will help us do more with the level of staff that we have and provide additional tools to help us improve the operation of our Club.


Pat Gilbrough
Owner, Ballard Health Club