June 2015
In This Issue
Summer Hiatus Classes

Starting June 1st, the following classes will be cancelled for the summer:

Cardio Mix
with Jeff

Yoga Tune Up with Tracy

Open Yoga
with Jami
Class Change

Starting June 14th:

Yoga Basics II 10am-11:15am

New Instructor: Marianne
BHC Closed July 4th

Ballard Health Club will be CLOSED July, 4th 2015. We will re-open July 5th with normal Sunday hours: 8am-8pm. We wish you a happy and safe holiday!
Thanks to the Parade Volunteers!

A big thank you to everyone who participated in the Syttende Mai Parade on May 17th.

We had some great dancers, and wonderful flag wavers and candy throwers.

We love that we can show our community spirit by participating in the annual Ballard Parade. 

Many thanks to our members for participating with us!

Facebook Challenge

Congrats to our May Challenge Winner, Therese Fialko!

How many participants will Ballard Health Club have in the Syttende Mai (Ballard Parade)? The correct answer was 33. Therese was the closest guess with 32.

Keep an eye on our Facebook page for up-to-date happenings at the club. 
Nutritional 'Did You Know'

With BBQ season now upon us, you may be worried that eating charred meats may be linked to cancer. Two specific chemicals produced with charring meat are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Chemicals like these are considered carcinogenic because they damage DNA, thus the presumed link to cancer.

Did you know using herbs and spices help reduce the formation of these chemicals?

Rosemary has been found to significantly lower HCA formation. Other herbs such as basil, thyme, sage and oregano also reduce HCA. Spices like turmeric, onion powder, and fresh garlic have the same effect. Try adding these herbs and spices in your grilling and marinade recipes. In addition, both HCAs and PAHs are reduced when using acidic marinades such as vinegar, lemon or lime juice, wine and yogurt. Even dark beer has been found to work.

Lastly, try not to overcook your meats by using smaller pieces and flipping frequently. Also, pair your grilled food with colorful fruits and vegetables for a boost of protective health-promoting chemicals.

Beer & Herb Marinade

Learn More:

BHC Nutrition Coach 
Expansion Update

Last month's focus was all about walls. With most of the wall work behind us, we have a couple of things we are focusing on this month, namely airflow and lighting.

Having the walls in place has allowed us to establish the plans for both the duct work and the lighting placement. While that might seem like child's play, there's a lot of design work to ensure the most efficient and effective air flow as well as the best possible lighting - all while trying to make it look good.

All of this new duct work will be put in place to support not only proper ventilation in the room but also the perfectly temperature controlled air supplied by the studio's dedicated heating and air conditioning system. The electrical work to tie this new system into our club's existing power circuit is currently underway.

Additional electrical work will also be done as we determine the requirements of our lighting design. This design will be built around cove lighting directed towards the ceiling. Having the lighting done in this manner allows light to fill the room with soft, indirect light.

Another added benefit of the cove lighting is that our members and students will not have to stare up at exposed fixtures while doing mat work, making your time on the floor that much more comfortable

Moving Forward!
Run Club
The BHC Run Club is going strong! We would love more to join us. We have enjoyed a run through Ballard, several over to Magnolia and even a loop over the Ballard Bridge and back through the Locks!

Everyone who attends is encouraged to run at their own pace and to have fun. We have walkers, fast runners and endurance runners.

Whatever level you are at, we hope you can join us!

Attend four runs and receive a Ballard Health Club Run Club shirt!

Runs are held Saturdays at 8am, leaving from the BHC lobby.
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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
Consistency Through Summer

In the summer, it might become a little harder to come into the gym, because the weather is nice and people are outside having fun. It's definitely good to get outside, explore the outdoors, and get a good workout from a nice hike, run, or bike ride. However, it's also imperative to keep up a good strength and conditioning program as a solid fitness base. A minimum of 3 days a week of strength and conditioning is recommended to maintain your fitness base and prevent any overuse injuries from occurring. Overuse injuries are caused by repetitive activities and could keep you out of your workout game - and outdoor play time - for the unforeseeable future.

If that's not enough of a motivation to get you in the gym this summer, I'll make it easier for you. Here are a couple of ideas that may help keep you accountable:

1) Schedule It: Schedule your workout for the first thing in the morning after breakfast. We open at 5:30 am on weekdays, but if that's still not early enough for you considering your work schedule, stop by the gym on the way back from work!

2) Find Some Friends: Schedule a time with your friends to come in to the gym each day. It's rude to flake out, so unless it's a life-changing ordeal that comes up, you will feel compelled to show up every day.

3) Sign Up for Personal Training: Personal Training can help you stay accountable in a couple of ways. Not only will our Personal Trainers work you hard, but paying for it will motivate you to come in for your appointment.

If you would like more ideas, our staff has them in abundance!

BHC Personal Trainer
BHC Staff Additions

We are welcoming two new additions to the Ballard Health Club staff. Please take a moment to introduce yourself to Clara Gilbrough and Roxy Turner!

Clara Gilbrough
Clara recently joined the BHC team. She is currently a student at the University of Portland, and hopes to attain a major in Business with an emphasis in Marketing.

Clara grew up with a love for dance, and specifically found a passion in ballet. She studied ballet for 10 years at the Arc School of ballet, and with the desire to try something new, she became a part of her high school track and field team participating in high jump and discus.

Since starting college, Clara has yearned to regain a strict sense of physical obedience that ballet had offered, and with that came an interest in fitness training. With the influence of the talented staff at BHC, Clara is looking forward to gaining knowledge and experience with helping others achieve their fitness goals.

Clara's family have been active members of BHC since the club began. Clara's father is Pat Gilbrough, who is owner and general manager of BHC.

Roxy Turner 
Roxy Turner's passion for fitness started in higschool. After deciding to take her health and fitness into her own hands, she dove straight into the world of exercise and nutrition. After a few years, she decided to make her passion her profession so that she could help other people reach their own weight loss goals as well.

Roxy joined the Ballard Health Club after taking a break from personal training to hike, swim, and climb her way around New Zealand for five months. Having lived on a total of four continents, she also has lots of experience with training and maintaining a healthy lifestyle while on the road.

Roxy understands that each person is unique, and that the key to someone's success lies in finding a program that works specifically for each individual's body type and personal preference.

Roxy is certified as a personal trainer by the National Academy of Sports Medicine (NASM).
Member Spotlight:
Mitsie Fujii

How long have you been a member at Ballard Health Club?
I think it was 1998.

What is your favorite piece of equipment or exercise to do in the gym?
Galen's class Tuesdays and Thursdays.

Why do you workout?
To stay healthy especially now when I'm 85!

What do you do to workout?
3 days of classes and 2 days on my own, concentrating on balance exercises with help of my trainer, Matt Anderson; being a slough on the weekends.

What in the gym has worked for you in attaining your goals?
My determination mainly, encouragement from staff and some club members as well as seeing actual results of all I do.

Why do you choose to workout at BHC? (instead of another gym)
My decision to join the Ballard Health Club ranks as one of my very best lifetime decisions. Happened mainly because of my friend, Connie Line. She and I had been taking classes at the Ballard Community Center and it was there we became friends. She told me she was planning to join the Ballard Health Club which had just opened for business. Her enthusiasm for the place won me over. Plus I trusted any and all of her decisions without question. She was one smart cookie! So when she told me to join BHC, of course I had to do it! And there has never been an iota of regret in all these years. BHC is the BEST gym in the city, bar none. Best staff, facilities (well, it would be nice if there was more parking but I understand the owners are working on that problem) and upkeep (everything is very clean and equipment well maintained). The owners are constantly making changes (or in the process of) that will benefit club members and attract potential members. Right now, for example, they are in the process of expanding the existing floor space. Can't wait to see the finished product.

Can't close without saying something about the staff...a very dedicated bunch of guys (and gals) always willing and able to help you out with any problem. From what I've heard and personally experienced, there doesn't appear to be too many establishments in Seattle you can say that about. I won't name names. 
Quick Summer Workout

It's that time of year when the days are longer and warmer. Time spent at the gym is less frequent for some individuals who long for their adventures in the great outdoors. Whatever you want to do to stay healthy and active this time of year is up to you. 

To keep things interesting at the gym, try changing up your workout to explore new avenues that can provide new challenges for the summer. You can start by giving this workout a try!

If you have any questions regarding the following exercises please don't hesitate to ask.

Start with a 5 minute warm up on the Rowing Machine at a comfortable pace.

Complete all exercises 2-3 sets of 10 - 12 Reps or as described. Rest 45 seconds in between sets or do a circuit without any rest.

       >Sandbag Bear Hug Squats or Medicine Ball Wall          Shots

       >Pull-ups: from bar or assisted machine


       >Farmer Carry with kettlebells
         2 - 3 laps around pillars in the studio

       >Battle Rope

       >Captain Chair Knee Ups

To intensify this work out, add in some cardio intervals. After completing all sets of a single exercise, row for 1-3 minutes before moving on to the next exercise.

Have fun!

BHC Personal Trainer
New BHC Shirts for Sale

The staff at BHC has worked tirelessly to design some great new t-shirts and tank tops that we hope you will love! As you can see, Pat and Matt think the shirts are a great look for pumping big iron!

The new shirts are out near the front desk, so make sure you pick one up and show off our new look!

In contrast to Matt and Pat, you can see Clara and Allison dress in style for light workouts.

Each shirt and tank top is $20, including tax. 
Yoga Wake Up/Wind Down Routine

If you've been thinking about incorporating yoga into your life and don't have the time to make it to a class, here are a few moves to wake you up in the morning and wind you down in the evening. 

Morning practice:
>Start in cat/cow and move into downward dog. Remember to focus on your breath and breathe full length inhalations and exhalations.

>From there do 3 Sun A and 3 Sun B salu
tations. This should take 5-10 minutes and you've energized your day. 
>If you have time, I'd add in 3-5 minutes of pranayama (breathing practice), alternate nostril breathing is my favorite way of waking up my brain.  

Evening Practice:
>Lay on the floor or on your bed and put your legs up the wall. Try to get your legs flush against the wall. Do this for about 2-3 minutes and then turn over and take a seat.
>Sit up on a pillow and bring your feet together for Cobbler's pose. After sitting in this pose for a minute or so, bring your knees up and lie on your back.

>If it's comfortable, let your knees drop to each side, feet still together. You may need support under your knees.

>Stay there as long as you like then stretch yourself out into a great big X shape and let your body soften. I like to do this in bed because I often fall asleep.

Another great way to learn some good wake-up and wind-down yoga moves is in our classes. We have two early morning classes that start at 6:30am on Monday and Wednesday to get your day started. And on Sundays, Tracy teaches a Yoga Wind Down class that will relax you completely. On the last Sunday of each month during her Wind Down class Tracy does Yoga Nidra, a guided meditation that is known as yogic sleep. If you've never tried this and want to work on your relaxation, it's not to be missed.

BHC Class Director 
From the Owner

This month I'm going to talk about Technology and what we have been working on for the club.

I'm blessed with two sons that are very much into computer programming. My son TJ is finishing his first year at UW with hopes of getting into their Computer Science program. My 16 year old, Andrew, is a very proficient programmer who already has years of experience in robotics and is going into advanced computer programming in school next year.

Some of the projects they have been working on for the club are:

Electronic Membership Card - "eCard":
You may now create an electronic BHC membership card on your phone by going to ballardhealthclub.com/ecard.

Touch Screen for Appointment Scheduling:
A project has been in development to replace the whiteboard style appointment system in our front lobby with a large touch screen system and monitor. Once the appointment time is selected, the system will email the appropriate intake form which can then be completed on a phone or other device. This can take the place of the paper forms we are currently using.

Studio Schedule Screens:
Soon, we will have two class studios including the one currently under construction upstairs. Another one of our projects is presenting the schedules for both of these studios on monitors. These monitors will display not only what classes are coming up for the day, but also what times the studios will be open for use between classes. That way, you will always know what's coming and where to go.

Machine Usage:
In an interest to ensure our equipment is staying relevant and in good working order, we are writing a computer program to monitor each piece. The program will use a camera system to 'view' the equipment and determine whether or not someone is using it. This information will give us insight for regulating preventative maintenance and deciding when a piece of equipment is due for an update or replacement. If it is revealed that a piece of equipment is getting little to no usage, we may choose to switch it out for a piece that may be more popular and better serve more members.

Not only am I enjoying the opportunity to spend time working with my sons and our staff on these projects, but I am also very excited to get this technology in place to benefit our members.


Pat Gilbrough
Owner and General Manager