August 2015
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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

Stretch Your Fitness - With Flexibility Training

When most people are asked to define flexibility, they usually respond by saying that flexibility is stretching. But stretching is simply a method of maintaining or improving flexibility. Flexibility is defined as the ability to move a body part through a range of motion.

The important thing to know is why it's important to stretch regularly, and how to stretch properly. As people age, they can lose muscle elasticity through a process called fibrosis, in which fibrous connective tissue replaces degenerating muscle fibers. This results in a decrease in their functional range of motion. In other words, people begin to lose their ability to perform normal daily activities such as bending over to tie their shoelaces, or reaching for something on a shelf. It also results in a greater susceptibility to injury.

In order to prevent this natural decline in range of motion, it's a good idea to incorporate stretching into your workout. Although there are many methods of stretching, the two most common ones are dynamic and static.

Dynamic stretching is performed by gently moving a body part back and forth through a range of motion, gradually trying to increase the range. It's important to stay within a comfortable range of motion - you shouldn't feel any pain while doing this type of stretching. Dynamic stretching during your warm-up is a good idea because it can help to raise your body temperature and your heart rate.

Static stretching is performed by holding a body part in a stretched position for a brief period of time, such as 30 seconds. Static stretching is ideally performed at the end of your workout during the cool down, when your muscles and connective tissues are warm and elastic.

Try adding some stretching to your routine, and see if you can't improve your flexibility!

Stuart Hamilton
BHC Trainer

New Trainer Alert!
Tanner Walker

Tanner Walker comes from a very physical lifestyle being involved with sports at an early age and playing football, wrestling, and baseball through high school, and college baseball at Green River CC.

Since leaving those sports behind Tanner has become interested in taking a more generalist approach, and becoming a great mover. He has trained the past few years in Parkour, northern shaolin kung fu, acrobatics, gymnastics, capoeira, yoga, and bouldering. Tanner is excited about constantly learning new ways to move his body, and how he can also deepen those skills. He believes that movement is life, and that every single person deserves to be able to move their bodies to their full potential and express themselves in any art, sport, or method that sparks their curiosity.

Tanner received training and certification in becoming a Health Coach at the Institute for Integrative Nutrition. He has also received his personal trainer certification from the National Council for Certified Personal Trainers (NCCPT).
BHC Clubs

Looking for a way to stay motivated? Want to find workout buddies? Try our BHC Clubs! There are two to choose from: Run Club and Hoops Club.

Run Club: Meets at 8AM every Saturday in the BHC lobby for a 3-5 mile run. All levels welcome. Walk breaks encouraged! Open to members and non-members. Attend 4 runs and receive a BHC Run Club T-shirt.

Hoops Club: Meets at noon every Sunday at the basketball court on the playground at Loyal Heights Elementary on 25th and 80th unless otherwise notified. Sign up at the front desk to get more information.

Workout in the Park

Yoga in the Park:
BHC is leading a yoga class at Ballard Commons Park from 10:30-11:30am every Saturday through September. This is open to the public, and please bring a yoga mat!


Zumba Gold in the Park:

BHC will also lead Zumba Gold, a modified Zumba class done at a lower-intensity level appropriate for everyone,  in the Ballard Commons Park Tuesdays and Thursdays from 10am-11am. Classes will begin August 4th and continue through October 1st.

Member Spotlight
Erica Wilson 

How long have you been a member at Ballard Health Club?
I've been a member for 12 years. I joined the Club in 2003 when I moved to Ballard.

What is your favorite piece of equipment or exercise to do in the gym?
I like exercises that combine strength training with cardio. I used to attend a couple of the bootcamp/body circuit classes each week; unfortunately that's no longer feasible with my current work schedule. However, with help from the trainers, I have a couple of different HIIT style routines that provide a workout similar to what is offered in the group classes. I'm also a very dedicated treadmill runner.

Why do you workout?
I've always been physically active, I enjoy exercising and I like to feel strong. Working out gets me going in the morning, it helps to wake me up and feel more energetic for the rest of the day. I also think that I'm in a better mood when I exercise...those around me would probably agree.

What do you do to workout?
I really like using free weights for exercises that work multiple muscle groups at the same time. Efficiency is a big thing for me. My go-to for cardio is the treadmill. It's important that I change things up periodically, this keeps me from getting bored or reaching a workout plateau. Recently, I added the rowing machine for a different type of's not as easy as it looks. Away from the club I like to swim and hike around Ballard and the surrounding neighborhoods with my husband.

What in the gym has worked for you in attaining your goals?
I run a lot, but almost exclusively on a treadmill, I've always had a hard time getting motivated to run outside. The Saturday morning running club has changed this for me. Going out with a group, I go further, run faster, and run hills (running on my own I would definitely avoid them).

Why do you choose to workout at BHC? (instead of another gym)
Initially, I joined because the Club was really close to my apartment and it was the most affordable option in the neighborhood. I've stayed because I really appreciate the friendly and supportive staff; everyone is very encouraging and helpful regardless of your fitness level or goals. I like that the Club is active in the neighborhood by participating in events like the May 17th Parade and the Seafood Festival. It's not just a business, the Club is part of the community.
Shower Floor Remodel

BHC is continuing to make improvements. One item that has been "in cue" for a while is to replace the shower floors in the locker rooms. Our plan is to accomplish this effort later this month.

For this exciting makeover, the locker rooms will need to be closed. Once we have nailed down the exact dates, we will be sure to notify everyone.  

Class Changes and Additions

Jill Edwards will take over Saturday's Power Yoga class at 8:30am

Yoga in the Park Saturdays 10:30am and 
Zumba Gold in the Park Tues and Thurs 10am through the rest of the Summer and into the Fall


Couch to 5K Weight Workout

Last month, in the "Why Not You?" article, we challenged those of you who were running novices, to sign up for a 5k. One method suggested was trying the "Couch to 5k" running protocol. This month, we offer a beginning weight training routine that compliments the "Couch to 5k."

With the repetitive movement patterns in exercises like running, it is common to develop muscle imbalances where some muscle groups become over-trained while others are under trained, or not trained at all. These imbalances often lead to injury. The main goal of this weight routine is to counteract these tendencies and prevent injury. To do this, we will be focusing on the opposing (or antagonist) muscle groups to those overworked in running.

Try to do this workout twice per week, for about six weeks. Use a weight that allows you to complete 15 repetitions while feeling a slight burn. Once you've progressed with this routine and your running regimen, you'll be ready to take your workout to the next level! Please ask a trainer for help on form or technique.
  • One Leg Front Reach Squat - Good for working the small stabilizing muscles around the knee and ankle
  • Leg Curl - Offsets the over-training of the quads and hip flexors in running
  • Seated Row - Good for encouraging and maintaining an upright running posture
  • One Arm Cable Rear Delt Fly - Offsets the overtraining of the front deltoid in the arm swing.
  • Ab Crunch - Core Strength!
  • Back Extension - Good for strengthening the low back and maintaining posture.

Matt Anderson
BHC Trainer
Nutritional 'Did You Know'?

Did you know...

Peaches are in season? In Washington, they are at their peak July-August and boy are they delicious and not to mention healthy! Peaches are high in vitamin C and vitamin A as well as a great source for vitamin E, copper, potassium and niacin.

A study from Texas A&M University found that stone fruit, such as peaches, contain properties that may help fight against obesity-related disease such as diabetes and cardiovascular disease. Other research done at Texas A&M found that compounds from peaches were successful at killing breast cancer cells without harming healthy cells. That's pretty remarkable!

In addition to how nutritious peaches are, they also taste amazing. You can eat them as is or try tossing them in a salad. They're also tasty grilled and served with vanilla ice cream. If you like spicy, try adding peaches to your favorite salsa recipe. However you like them, take advantage of the season. You won't regret it!

Shopping tip: When buying peaches, choose the ones that are the most fragrant. They are usually the sweetest!


Stephanie Gray
BHC Nutritional Coach

New Technology Rolling in at BHC !

The BHC white boards used for training appointments have gone digital! In the front lobby you will now find a large touch screen where those white boards used to be.

With this new system you just "Touch to Book" an appointment slot you want. Once booked, you will be emailed a reminder of the time of your appointment along with a link to the intake form we use to help prepare for your session (no more paper forms!). These electronic forms are designed to be easily filled out on your phone or computer. Once you complete the simple form, it is immediately emailed to the trainer you selected for your appointment. 

This upgrade greatly helps the efficiently of managing appointments while making it quite a bit easier for our members to use.

Be sure to stop by the lobby to check out this new enhancement and please feel free to ask the front desk staff for any questions on this newest addition to our club.
Fall Yoga Celebration at Suncadia

Ballard Health Club presents the Autumn Yoga Rejuvenation Celebration at Suncadia, November 13-15 2015 with hosts Heather Rudin and Tracy Hodgeman.

It's time to get together and chillax in the woods! Escape with us to the Cascade mountains as we unplug from the many distractions, obligations and stresses modern, urban life presents, and plug-in to what nourishes and restores us.

Among the fragrant pine trees and sitting by the cozy fireside, we'll kick up our heels and explore the science of down-regulating our nervous systems. We can experience directly how the age-old yoga practices of mindful breathing, moving and stillness improve immune system and brain function, invite ease into the body and leave us with an all-over elevated sense of well-being.

Simple wholesome food, nourishing yoga, relaxing hot tub time, laughter infused company, walks in nature and quiet reflection, all contribute to the rejuvenating ambiance at the Grand Fir Lodge. Feel yourself come back to simply being as the worries of everyday life drop away.

Pick up a brochure at the front desk for more information. BHC members receive a discount of $50 off the pricing. Availability and prices online.

Pile on the Miles

Ballard Health Club is smack in the middle of our Pile on the Miles Challenge!

We have 25 participants racking up miles each day. If you haven't joined yet, it's not too late! Just start filling out a worksheet at the front desk.

Challenge yourself to accumulate as many miles as you can until August 9th. Use the treadmill, elliptical, walking or running outside; anything that is a workout for you.

Record how many miles you complete each day on your worksheet. We will total your miles each week and find the four leaders in total mileage.

Prizes will be awarded to the top three winners at the end of the challenge.

Expansion Update

In the last month, there has been a lot of attention focused on the walls of the new studio. First we had to get the electrical wiring for the lighting and sound system finalized and in place. Then after all of the mandatory mudding, taping and sanding, the walls are finally up. The painter was able to get rolling, transforming the room from a hodgepodge of old colors and construction materials to a pristine white room. As a tactical choice, the white walls and ceilings will assist in reflecting and diffusing the light down into the space.

Surface electrical is getting finished with a variety of 35 fixtures being installed to offer the broadest range of lighting options we could think of. The mood can range from the brightness of a sunny day to very low and fitting for a mind/body experience. All but two fixtures are designed to provide indirect light. Only our prop area will have focused lighting, and even that will be dimmable.

As we're wrapping up the big jobs of electrical, sound and walls, we can now shift our focus to the floor. There will be two phases in completing the floors. First, a "sprung" subfloor will be installed to absorb impact. Then, as is typical in studios like ours, an engineered wood or laminate floor will be installed to complete the look.

Almost there...
Class Focus

At Ballard Health Club, we pride ourselves in being a part of the Ballard Community and keeping this rooted sense of community through all of Ballard's exciting growing pains. This is one of the reasons I love BHC! We care about this community and want to be leaders in keeping Ballard a place where we greet our neighbors and smile at familiar faces.

How do we plan on doing this this summer? For the next few months we'll be offering free classes at the Ballard Commons Park, across from the library. You and your friends can look forward to yoga classes with Bayeshan, MJ and myself on Saturdays at 10:30 AM. Then on Tuesdays and Thursdays at 10:00 AM, Penny Fuller will be leading Zumba Gold - come down and dance!

Later this year, on October 24th, BHC will be participating in the Thrill the World™, simultaneously dancing to Michael Jackson's Thriller with people all around the world! To learn the choreography, we'll be offering classes on a donation basis - with the proceeds benefiting the Seattle Cancer Care Alliance. 

We still have a lot of summer to celebrate! For now, grab your yoga mat or put on your dancing shoes and bring your friends to BHC in the park! Namaste.

Karen Gamble
BHC Class Director

From the Owner

With our new expansion upstairs, a possible new benefit for our members was realized. This benefit had to do with creating a way for members to have access to the club before or after our current business hours. As we looked into this, the plan grew into a goal of being accessable 24 hours.

I'm sure many of you have seen another door open in our breezeway in the last few months with workers busy working inside. That door is the emergency exit to our new studio. With the plan we have in mind, we realized that we could also use this door for access into the club when the front desk / lobby area was not open. The stairway that starts at the door will lead into the cardio area of the club. Since this idea was first percolated, we have been researching the technical details of creating a self check-in system.

Those technical details have now been worked out by our technical staff (sons, TJ and Andrew) and we are now pursuing our 24 hour plan.

Currently the club is thoroughly cleaned 7 nights a week (after closing) by a contracted company. Part of this new 24 hour plan is to employ and train our own staff to clean the gym instead of using the outside company. This way, staff would be present at all times while members are using the gym. The focus of the staff during this overnight shift is to clean the gym, but they would be present for members in case of emergencies.

We are still working on many details of putting this plan together and we expect to be announcing this new benefit to our members in the Fall!


Pat Gilbrough
Owner and General Manager

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