September 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.

We look forward to staying in touch! 

-The BHC Team

Everyday Fitness Boosts

If you're reading this, then you already know well the benefits of regular workouts. However, even the most devoted exerciser spends many more waking hours outside the gym than in it. So how can we incorporate little fitness boosts into our everyday activities? Below are several of my favorite ways to translate gym behaviors into the body language of my daily life. 

>Stair lunges. Climb stairs two or three at a time whenever possible. Focus on driving through your heel to maximize the engagement of your glutes.

>Door rows. Choose manual doors over automatic or revolving doors when entering a building. Square up, and instead of casually pulling the door open with your arm, consciously engage the muscles of your middle back to row the door open.

>Tidying squats and deadlifts. When picking up laundry baskets, collecting kids' toys from the floor, removing clutter from end tables (any general tidying activity that occurs at knee level or below), take the opportunity to keep your chest up, push your hips back, and practice your squat or deadlift form.

>Store core. When pushing your cart or carrying your basket through the grocery store, don't allow your shoulders to round, your back to slump, and your abs to collapse. Stand tall, retract your shoulder blades, draw your belly button towards your spine, and focus on maintaining a strong core both as you move through the aisles and as you add items to or remove them from your cart.

Why reserve body awareness for the gym when life outside the gym presents so many opportunities to reinforce excellent physical mechanics? Try making habits of some of these, and let me know what you think!

Lese Kobernuss
BHC Trainer

New Trainer Alert!
Greg Guinasso

Originally born and raised in Magnolia, Greg lived and worked in Hollywood for several years before returning to the Seattle area. His unlikely journey to fitness came about after he developed severe hypertension and sleep apnea as a result of spending most of his adult life as an inactive chain smoker. Through exercise and dietary changes, Greg overcame these issues, losing 80lbs in six months and going on to complete in over three dozen endurance events including two Ironman triathlons, ultra marathons and several marathons, most namely, the Boston Marathon where he qualified and finished in the top 10% of the field.

Greg is passionate about understanding people's needs and designing programs with challenging but safe workouts that empower them to succeed. This approach has enabled him to help clients across the fitness spectrum ranging in age from 15-91 with a variety of issues and conditions achieve their goals, be it finishing an Ironman, losing weight or improving posture and balance.

Greg is an ACE Certified Personal Trainer.

Body Fat Test Truck Returns to BHC

The body composition testing truck will again make an appearance at Ballard Health Club on Sunday, October 25th, which is a bye-week for the Seahawks.

You have a choice of two tests, hydro-static body composition and/or bone mineral density test. Each test is $49, or get both for $88.

If you've been 'tanked' before, remember that re-tests are only $35. Don't forget to bring a swimsuit and towel. Sign up for a time and/or get more information at the front desk.

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: Is moving indoors! Hoops Club will start up again on October 11th at the indoor gym at the Crown Hill Center. The October 11th start time will be 1:30pm. Sign up at the front desk.  Attend at least 4 times and receive a free BHC Hoops Club T-shirt.
Trainer Accomplishments

The personal trainers at BHC are constantly working to stay on top of the latest trends in health and fitness and to expand our knowledge in this ever-changing industry. Recently, several of our trainers have received specialized certifications in several different areas, bringing even more diversity to our staff's knowledge base.

Stephanie just received her NASM (National Academy of Sports Medicine) certification as a Corrective Exercise Specialist. This enhanced education will aid those members she will be training in the areas of muscle imbalances and faulty movements.

Roxy recently attended a Kettlebell AMPD Instructor Training workshop and is now certified to instruct on kettlebell usage. Kettlebells are a great tool that have been used for centuries to improve strength and endurance. Roxy's training took her through the basic kettlebell movements with concentration on form and safety.

And Lese just became re-certified as a NASM (National Academy of Sports Medicine) Certified Personal Trainer, giving her the ability to train all levels of fitness in many different areas.

Member Spotlight
Cynthia States 

How long have you been a member at Ballard Health Club?
I have been a member at Ballard Health Club since 2005, I think. I chose this club because I work upstairs and could not find an acceptable excuse not to workout.  The reason I stay is because of the staff and all  the workout options. The staff is fantastic, I have learned so much from the trainers and instructors over the years.

What is your favorite piece of equipment or exercise to do in the gym?

I don't know if I have a favorite exercise but if I had to choose it would be wall balls.  They increase my heart rate and work my large muscles. 

Why do you work out?
I like to workout because it makes me feel good and improves my mood.  

What do you do to work out?
My workouts are varied. I utilize the boot camp classes offered and various crossfit type workouts. These types of workouts keep me engaged, build my strength and improve my endurance. 

Why do you choose to work out at BHC? (instead of another gym)
I work out here because Ballard Health Club is my fitness family. I get to see the trainers and members often and they all know my name. I love that!!
Locker Room Improvements

We are currently planning on the locker room shower remodel to be done around Thanksgiving. This will include the complete demolition and rebuilding of our current showers - both men's and women's.  1"x1" brown pool tile will cover the floor and the walls will be 12" x 24" porcelain tiles that look like variegated stone.  Between the showers will be dividers, rather than walls, that will be an opaque glass panel for privacy.

The ceiling tile is still being decided on. We are working with our contractors to pin down the exact time the project will start and how long it will take. As soon as we get this nailed down, we will let you know.

Body Weight Bodybuilding Workout

This is an AMRAP (As Many Reps As Possible) Superset routine.  Supersets are exercise pairs.

Complete as many reps of both exercises in the superset, then repeat.  Rest 30-90 seconds before taking on the next superset.  If you're not challenged by the two sets of each, add a third superset to each of the pairs below.

Remember to give yourself a rest day before doing this routine again so your muscles can fully rest and repair.  If you really want to exercise instead of fully resting, do an "active rest" day of pure cardio.

Don't forget to warm up! I suggest 5 minutes of rowing and 5 minutes of biking.

Superset 1 - AMRAP of Pushups
                  AMRAP of Inverted or TRX Row

Superset 2 - AMRAP of Squats
                  AMRAP of Crunches

Superset 3 - AMRAP of Decline Pushups
                  AMRAP of Pull-ups

Superset 4 - AMRAP of Walking Lunges
                  AMRAP of Supermans

Matt Bruner
BHC Trainer
Nutritional 'Did You Know'?

Did you know...

When you eat it takes about 15-20 minutes for you to feel full?  Appetite and digestion are two complex mechanisms. In a nutshell, when we eat too fast we do not allow all the satiety and hormonal signals to run their course and communicate to the brain that we are full. If you finish your meal in under 15 minutes, before the signals catch up, chances are you may be over eating. When you finally do feel full it may feel like it came from nowhere (and usually it's pretty uncomfortable). In addition, those who eat too quickly are likely not chewing their food as well. This causes more demand on your digestive system to breakdown your food which may lead to indigestion and other not-so-fun GI issues. Most importantly, eating slowly has been shown to help with weight management as well as proper nutrient absorption.
Here are some simple ways to help you eat more slowly:
  • Make it a priority but keep it simple. Try practicing eating slowly for one meal a day. Once that has become a habit, add another meal.
  • Limit your distractions while you eat. Eating under stress causes us to eat faster as well as impair our digestive systems. If you need to be busy while you eat try stopping your activity while you chew. Then continue doing what you need to do until your next bite.
  • Slow down to savor and enjoy your food. If you feel your meal is satisfying you're less likely to compensate with other (less healthy) foods later.
  • Put your fork down between bites. Finish chewing one bite before picking up the next.
  • If you're eating with friends pace yourself with the slowest eater.
  • Lastly, try using a timer. They're built into all of our smart phones. So can't get any easier than that!
For more information

Stephanie Gray
BHC Nutritional Coach

Thrill the World at BHC

Did you ever want to dress up as a zombie and dance to Michael Jackson's "Thriller"?

Join us for Thrill The World!

Saturday, October 24, 2015 at 1pm @ Ballard Commons Park

Thrill The World is friends, families and neighbors who join together each year with thousands of people around the globe to celebrate Michael Jackson's talent by dancing simultaneously to "Thriller"!

More than just dancing to a 6 minute song, TTW is a global community project that is inspiring others to break down barriers, connect with people of all religions, race, political and economic persuasions, contribute to helping humanity, encourage environmental stewardship and encourage people to step up as leaders, visionaries, and creators.

Ballard Health Club is going to host the event at Ballard Commons Park on Saturday October 24th from 12-3pm. We will have a DJ so there will be a dance party. The Thriller Dance will be performed at 1pm to join with the worldwide event.

We are offering dance classes on Saturdays from 4pm-5pm. Classes are $10 each, or $25 for unlimited classes, for both members and non-members with proceeds going to Seattle Cancer Care Alliance. Bring your friends and your kids - all ages are welcome, we're waiving the drop-in fee for this. Ballard Health Club is doing this because we care about our community, we want to help find a cure for cancer and because this will be a lot of fun.

Please join us!
Share and Play at BHC

Welcome our newest addition-Ballard Share and Play. This program is organized by Sustainable Ballard and is a lot like The Little Free Libraries, but is focused on kid-friendly items.

Anyone is welcome to drop off or take gently used toys, kids books, or parenting gear during normal business hours for free! You can find the Share and Play bin in the co-ed locker space by the check-in desk.

So surprise your little one with a free toy, bring in that parenting book that's been collecting dust, and let the sharing and playing begin.
Class Addition

Boot Camp Station
with Roxy
Begins Oct 11th
BHC Best Of Western Washington
Your very own Ballard Health Club has been nominated as "Best Gym" yet again for the 2015 Best of Western Washington.

Show your love for BHC by heading online to vote here!
Fall Yoga Celebration at Suncadia - SOLD OUT!

The Autumn Yoga Rejuvenation Celebration at Suncadia with Heather Rudin and Tracy Hodgeman has completely sold out! We wish the participants a wonderful retreat.

BHC's next retreat will be in the spring. Be on the lookout for more information and get your spot before it sells out!
Intro to Yoga Workshop Series
This six week course led by Bayeshan Cooper 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.

This 6-week class series begins on November 7th and will be held Saturdays through December 19th from 4-5:15pm. There will be no class on November 28th. Sign up online at our website under the 'My BHC' page or at the front desk. The Intro to Yoga six week course will be $60.
Studio Expansion Update

We OPEN Studio Y for use as of November 1st!

There are many details to accomplish in the next few weeks, starting tomorrow with putting the finish on the floors. We are using the exact same method and materials to finish the Studio Y floor as has been used the past 17 years in our current studio. Lowen Clausen, the prior owner of BHC and Pat Gilbrough, the current owner, will be applying the several coats of finish together. A big thank you to Lowen for his part in helping with this!

All the products, including the primer, paint and floor finishing material used in Studio Y are water based and expel very low vapors. In addition, we will have a full month for the floor to cure and any residual vapors to disappear. I'm saying this because I understand some people are concerned about the "chemical" smell that usually follows new construction. I do think you will be pleasantly surprised about the lack of these smells in the new studio.

So...only a matter of weeks now!
Extra Classes on the Horizon at BHC

Along with the Equinox comes that large surge of energy before we move into Winter, making Fall a great time to make changes. Opening up November 1st, our new "Studio Y" will offer more Yoga, Pilates and Barre classes. In our current "Studio X" we'll be offering even more classes to raise your heart rate, increase strength and improve your fitness levels. There will be more classes to choose from, including African Dance, Boot Camp and Rebel Yoga, as well as P90X in its new format being taught by Jeff.

First, on October 7th, Roxy will begin a Bootcamp Station Class 11:30 AM on Sundays. Then we'll be offering another 6-week Intro to Yoga Series with Bayeshan starting November 7th. Also, keep a lookout for upcoming workshops, including another "Weight Training Workshop" by Allison and the anticipated "Yoga Sound Bath" promised by MJ.

I'm excited about all the changes ahead! We hope you take advantage of them to make changes in your own life that increase your health and happiness. That's what we're here for. Have a great October and Happy Halloween!

Karen Gamble
BHC Class Director

From the Owner

Recently, we had a theft of personal property in the Women's locker room. So I felt this was a good time to write about security at BHC.

During the first 6 months of last year, (my first 6 months owning the club), we had 4 reported thefts of items from lockers in our locker rooms. In all but one of these instances, we believe the lockers did not have locks on them. The exception being the last of these. We think the criminal cut the rather small lock on a women's locker, stole the goods and started using the credit card within 15 minutes of our members arrival (our member got a call from her bank while she was on a cardio machine).

What I came to suspect is that our club was being targeted. It used to be easy to get unrecorded access to the locker room for drop-ins - and from there, unsupervised access to lockers. The only obstacles were the drop-in fee and putting a signature on an insurance waiver.

In mid June of last year we implemented a new procedure for drop-ins and tours. If any non-member is going past the front desk - we require a picture ID that we scan into our system. No picture ID then no admittance. We also started buying locks in bulk and are able to offer locks to our members at our cost of $5. A recent check shows that we have sold 571 of these locks.

Since implementing this new security procedure, we have had no reported thefts from June of last year until Labor Day, Sept 7th this year - about a 14 month stretch. What I describe as "reported theft" is when a member tells at least one of our staff about it.

On Labor Day, a person came to the club and acted as if she was checking out a possible membership. Actually, this person was checking out the front desk / lobby area to see how easy it was to sneak by. This person then left and met with an accomplice (wearing a large backpack) that was waiting at our breezeway entrance for her. The 2 criminals then had a chat for about 4 minutes right under our new security camera that is in the breezeway. After their conversation, the 2nd culprit waited for a large group of members walking into the club and tailed behind them, acting as if she was on the phone. Our staff that was assigned to the front desk was just returning from a channel change when this person was already past the front desk and appeared as if she had already checked-in. His focus was on all the other people that were waiting at the front desk. Once past the front desk, the culprit then went into the women's locker room and stayed there for about an hour. As soon as she left, we had 3 reported thefts from the women's locker room. At least one of these was from an unlocked locker and at least one, did have a lock. We believe the criminal must have had bolt cutters in her large backpack. Bolt cutters are pretty loud when they cut a lock so that is probably why she waited so long - to make sure no one was in the locker room.

Needless to say, we are much more on guard at the front desk and will make it more obvious to possible criminals that they are on camera when they arrive at BHC. Without our security cameras, we wouldn't have the great pictures of these 2 criminals that we do, and we would not know that the two were connected. I do think the greatest deterrent to possible thieves at BHC is to have information about them recorded when they arrive at the club - especially their face. I have to think these Labor Day thieves probably did not realize they were on camera - and perhaps checked out BHC before the cameras were in place.

The primary target of thieves are wallets. There are smaller lockers in our lobby area that can be much better supervised than lockers in the locker room. You can tell by reading this that your odds of being a victim of theft at BHC are extremely low, but to completely remove that threat, you could use the smaller lockers in the lobby area to lock up your more valuable items - or avoid bringing those items into the club at all.

We appreciate our members choosing BHC as their health club and will continue to work toward making it as secure a place as possible.

Pat Gilbrough
Owner and General Manager

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