December 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
How to Stay Consistent at the Gym

This article from BHC Trainer Matt Anderson first appeared in our January 2015 newsletter. It was so well-received that we decided to use it again this year! The following is a great reminder, or even new information, on how to keep up with those New Year's Resolutions and really find your niche at Ballard Health Club. 

Over the years I've seen many new members (and old members!) come to the gym at the beginning of January. The excitement of the new year and a fresh start gives everyone a sense of hope to accomplish their fitness goals. Then I don't see them again until the following January.

Let's make this January different! Below I have compiled a list of the top fitness de-railers I have observed.

1.) Hitting the gym 100% on day number one. This is a big no-no. If it's been a while since you worked out, ease into it. I see it all too often, people who are not used to working out hit the gym so hard they can't move for a couple of days. They are afraid of getting that sore again so they don't want to come back to work out. Instead of building the habit of a fitness lifestyle they stop coming and feel like failures before they even really begin.

Solution: Plan to come to the gym 3x per week for 30 minutes. Put it in your calendar and commit that time to the gym. Research has shown that when you first start working out, you will get the same results of working out 3 days a week for 30 min as if you would to 7 days a week for 1 hour. 

2.) You don't see results as fast as you want. You have been working hard and coming in consistently, and you STILL don't see the results you want. It's frustrating. And it's easy to give up when it doesn't seem to make a difference.

Solution: Be patient. Safely losing weight means slow and steady wins the race. One to two pounds a week is a victory. 

3.) You don't know what do and feel dumb asking. Doing exercise the right way is important. Not only to get results but to save yourself from future injury. Lucky for you, training is free at BHC! Everyone that works at the front desk or on the floor at BHC is a certified personal trainer and you can ask them anytime about how to do an exercise or how to use the equipment properly. You can also schedule a one on one training session which is included with your membership.

Solution: You get an hour a month of free training. Sign up today! Let us help you reach your goals. A big key to stay consistent is signing up with a trainer; and you won't be that person walking around looking confused and timid. When you have a trainer set you up with a program you will know what to do and where to go.

Never talk yourself out of going to the gym. Remember, we agreed on 3x per week. Be patient and sign up for a training session. Just getting to the gym can be 90% of the battle. Certainly never stay away from the gym for more than 4 days. If you have talked yourself out of coming in for more than 4 days it is likely that I won't see you until next January! Good luck, and work out happy.


Matt Anderson
BHC Trainer


Class Changes
All Studio X Classes will be CANCELLED the weekend of January 30th-31st for Body Pump training.

Open Yoga
Tuesdays/Thursdays
MJ
9:15am-10:30am
(Same start time, but 15 minutes longer)

Rebel Yoga (Mornings)
Mondays/Wednesdays/Fridays
Karen (Mondays and Wednesdays) and Jennifer (Fridays)
8:30am-9:30am
(Added Monday and Friday)

Rebel Yoga (Evenings)
Mondays and Wednesdays
Jennifer (Mondays) and Amanda (Wednesdays)
6:15pm-7:15pm
(New instructors)

Silver Sneakers
Tuesdays/Thursdays
Ivonne
1:30pm-2:30pm
(New time - switch from 9:30am)
*Silver Sneakers classes are open to all members

Flow Yoga
Tuesdays and Thursdays
Jill (Tuesdays) and Kristina (Thursdays)
5:30pm-6:45pm
(Was Power Vinyasa Yoga)


New Classes
Spartan Class
Sundays 1/17-4/17
Roxy
6-7pm

Bollywood Dance Series
Sundays February 7th -March 13th
Greeta
12:30pm-1:15pm
Gym Etiquette

Sharing a gym with others can be either a very pleasant or unpleasant experience for everyone involved. Here are twelve universal standards of gym etiquette to incorporate into every workout:
 
1) Replace your weights and equipment after you have finished using them.
2) Wipe down benches, equipment and mats using the available black towels and spray bottles.
3) Throw used towels in the blue laundry bins located around the club. (don't leave them in the locker rooms)
4) Always ask someone if they are done using a piece of equipment before jumping onto it. If they are still using it, you can always ask to work in with them.
5) Resting between sets is encouraged, but don't monopolize the equipment while engaged in lengthy conversation.
6) Don't drop weights, unless you think you can muffle the noise with mats. As the saying goes, "If you can't set it down, don't pick it up".
7) Avoid standing in front of someone who is using the mirror to watch their form.
8) Please ask others before a channel change on the TV.
9) Body odor or strong fragrances can make working out extremely unpleasant. A good rule of thumb is if you can smell yourself (for better or for worse), you should shower before you come to the gym.
10) Be courteous and time-conscious in the locker room. Since we all share it, let's keep it clean and functional.
11) Finally, don't forget to make friends and ask questions.

Let's keep BHC as communal and friendly as it always has been!
Workshops

Bollywood Dance Class Series

Have you ever wondered, 'What is Bollywood dance?" Wonder no more! In Greeta's six week series, you will learn the basics of Bollywood, including the historical background of Bollywood cinema, Indian classical and folk hand gestures and footwork, the translation of our chosen song, original choreography and much, much more! Bring your friends and get ready to learn all you need to know to be a hit on the dance floor.

Feel free to jazz things up with bindis, bangles, etc. No street shoes. Barefoot is best. This is a 6-week series starting February 7th through March 13th on Sundays from 12:30-1:15pm. Cost is $12 per class, or $50 for all 6 classes. Sign up online or at the front desk!

Conflict Resolution Workshop

Resolving conflicts at home and in the workplace
February 20th 1-3pm
Cost: $20

Have you struggled with conflict that comes up with family, friends or coworkers? Join Colleen for this workshop that will focus on specific skills that you can use to help resolve these conflicts peacefully and effectively. Among other things, you will discover your conflict style and learn how to uncover the underlying issues that can fuel conflict. Through a series of group exercises, skill practices, group discussion and role playing you will be observing and practicing the skills as you learn them. Materials will be provided - just bring something to take notes with!

Colleen McAuliffe has been a volunteer mediator and contract trainer for the Dispute Resolution Center of King County for over 10 years. During that time, she has mediated disputes involving family, business, workplace and anti-harassment. She has also developed materials for and facilitated numerous workshops for hundreds of people interested in learning how to resolve conflicts in their homes and workplaces.

Food Bank Collection

This year we are helping the Ballard Food Bank in collecting food after the holidays to help replenish the food stores that have been given out.  We will have the food bin through the month of January!

Please help us by donating non-perishable food and hygiene items. Please refrain from donating homemade goods.

Thank you for your help!

BHC Hoops Club
Hoops Club is still going strong on Saturdays!

Join us at the Crown Hill Community Center at 3:00pm every Saturday.

All levels are welcome!

Add your name to the signup sheet at the front desk to get more information on each week's game.


Member Spotlight:
Jay and Paula White

How long have you been a member at Ballard Health Club?
We have been members for 1 year and 1 month.

What is your favorite piece of equipment or exercise to do in the gym?
We both love the squat racks.  Hang cleans are our favorite exercise.

Why do you work out?
 Jay - I compete in mixed martial arts.  I don't like to lose, so I have to be faster and stronger than my opponents!
Paula -  I work out because I want to be strong.  I need that strength for outdoor hobbies like kayaking, snowshoeing and hiking.

What do you do to work out?
Various workouts with free weights, sometimes mixing in plyometrics and always finishing the workout with some interval cardio training.  We'll do specific programs geared towards increasing strength or fat loss, and rotate them throughout the year. During the last 4 weeks of a fight training camp, Jay will switch to nothing but cardio.

What in the gym has worked for you in attaining your goals?
The diversity and quality of the equipment makes it easy to complete many types of workouts. Friendliness of the staff and cleanliness of the facility make us keep coming back for more.

Why do you choose to work out at BHC? (instead of another gym)
In our search for a new gym, we had been to most of the gyms between downtown and Ballard.  After completing the tour we knew BHC would be our new gym. It has everything we need, equipment, trainers and space, without any of the big box gym attitude and salespeople. 
 
New Website Coming Soon!
Ballard Health Club has been working with an outside design company to update and remake our website. The process has been long and sometimes tedious, but we are looking forward to the new website going live in the next month or so. We are excited for you to see it!
Lost and Found

Did you know we have a lost and found behind the desk? In recent months, it has been growing beyond the norm. If you've lost anything - glasses, lock, earbuds, shoes - come check with us. We may have it!
Recent Club Improvements
  • New Water Fountain installed. This results in the right side fountain with chilled water and the left side with unchilled water.   
  • The hand railings and all the columns have been painted with our new green logo color
     
  • Battle rope anchor installed in Studio X. New Battle rope too!
     
  • New wide Rogue bench added to free weights area
     
  • New Rogue Ohio Power Bar
     
  • 20 person Les Mills dumbbell set added to Studio X 
     
  • Silent Clock for Studio Y
     
  • Women's showers have been completely remodeled over Christmas week following the men's shower remodel that was completed at Thanksgiving time
Spring to Life
Retreat at Suncadia

Ballard Health Club presents the second annual Women's Spring to Life Yoga and Boot Camp Retreat at Suncadia from April 29 - May 1st, 2016. 

Jump start your fitness routine with a health and wellness tune up in the Cascade Mountains with hosts Ivonne DePauli and Heather Rudin. 

It's a mind/body/spirit infusion of physical exercise and yoga, whole foods nutrition, and meditation for emotional clarity. The intensity of muscular strength building works together with the discipline of therapeutic yoga practice to offer a holistic wellness approach.

Morning Boot Camp workouts start our metabolism burning it's fuel and energy for the day. We breathe in the mountain air with a walk in the woods, alongside deer and birds. An afternoon yoga asana session soothes our entire being to bring us back into balance and equanimity in our senses. The crisp spring air of the mountains calls us to reconnect with nature and recharge with what nourishes our core.  

Pick up a brochure at the front desk for more information. Availability and prices online. 
Facebook Challenge for Vintage BHC Gear

Beginning January 8th, we invite you to share your fitness success stories or post your before/after photos on our Facebook Page every Thursday through the end of February for a chance to win some vintage Ballard Health Club gear!
 
Winners will be chosen weekly and will get to choose their prize (see photo for example). Please only post one before/after photo or story per week. Look for the "Vintage Ballard Health Club" post to come out Thursdays on our Facebook Page and post your stories or photos in the comments section. Check back on Fridays for the winner. We hope that everyone, no matter how big or small the transformation, will get involved in this inspiring community event! Let's start this new year by celebrating how far we've come this past year!
 
To find our page, search Facebook for "Ballard Health Club" or visit:
https://www.facebook.com/Ballard-Health-Club-269021656867/

SPARTAN RACE TRAINING
Have your workouts become stale? Monotonous? Just a little too clean? Maybe it's time for you to GET DIRTY! Join this 12-week training program and crush the Spartan Super Race obstacle mud run with your fellow BHC Members. Classes run from 1/17 - 4/17.

The Spartan Super Race is coming to the Seattle Area April 23, 2016 and we would love to have you on our team! The Super will test your endurance, perseverance and grit. The 8+ mile Super packs in more than 25 signature Spartan obstacles through tough and rugged terrain, but don't let that intimidate you! Classes will start at a level appropriate for all, and the difficulty level will progress appropriately. Sign up at the club to receive a free 12-week cardio training program designed for this event, articles on how to prepare for the race and weekly Spartan training workouts.

This class will run for 12 weeks, from 1/17 - 4/17 on Sundays at 6pm in Studio X. We hope to see you there!
LES MILLS BODY PUMP TRAINING
Have you wanted to become a Body Pump instructor? Here's your chance! Ballard Health Club is hosting a Les Mills Body Pump instructor training on January 30-31st from 8am-6pm each day. 

Body Pump is the original barbell workout to music that will work all major muscle groups in a 55-minute session. This full body workout will burn calories, shape and tone your entire body, increase core strength and improve bone health. 

As a Body Pump instructor, you will inspire and motivate members to look and feel their best. In the training session, you will:

> Master technique, coaching and program knowledge. 
> Be part of the most sought after form of exercise in the world.
> Become part of a global community of like-minded fitness professionals.
> Access ongoing education to stay up-to-date on industry trends, coaching, member engagement tips and more.

Create a Les Mills account to sign up for the training at Ballard Health Club.

January Workout by Jade

Welcome to the New Year!  For many people, getting (back) to the gym is part of a New Year's Resolution. Then there are others who are just trying to keep up their consistency while trying to navigate around the influx of resolutioners. This month's workout can be a solution for both!  Want exercises that are easy to learn? Want a workout that doesn't take up a lot of time? Want a workout that doesn't rely on a specific piece of equipment, machine or location? Check, check and check!

This workout is quick, simple and convenient. By utilizing simple free weight movements that can be done in a circuit fashion, using very little space and in just about any location, it is both time and space efficient.  No more excuses!

Perform the exercises for one minute each then move quickly on to the next. Complete 2 or 3 circuits.
  1. Flat Dumbbell Chest Press: Can be done on a weight bench, a step bench, a ball, or even on the floor.
  2. Dumbbell Sumo Squat
  3. Bent-over Dumbbell Row: Can be done standing, or with the aforementioned benches or ball.
  4. Reverse Stepping or Pump Lunges
  5. Overhead Triceps Extension
  6. Open Grip Dumbbell Biceps Curl
  7. Bridge Hip Lifts: Can be done on the floor, with a ball, or on said benches.
  8. V-Sit or Seated Twists: Same floor, ball or bench options.


As a bonus add a calisthenic set to the end of each circuit!  Try jump rope, jumping jacks, scissor, star or box jumps. Whichever is convenient.

Need help with any of these exercises or just want ideas to make it your own? Ask any of our trainers or make an appointment!


Jade Dahle
BHC Trainer

 
Nutritional 'Did You Know'?

Did you know...

Omega-3s can help make us leaner and healthier? They do this in numerous ways. First off, they can increase our insulin sensitivity which improves how our bodies use glucose (blood sugar). Using glucose more effectively will slow down fat storage and allow our muscles to get more nutrients. Secondly, they can help our bodies use stored fat as energy more efficiently. Omega-3s overall help increase our metabolism by increasing the levels of enzymes that boost our calorie burning ability.

Omega-3s may also have cognitive benefits by improving the actual structures of our brain cells. Cells are contained within a fatty membrane (bi-lipid layer) and when we consume enough omega-3s, over time, the cell membranes become more fluid. This fluidity allows neurochemicals to transmit more easily in and out of the brain cells. On the contrary, consuming more saturated fat creates more rigid cell membranes which contributes to various health problems. Your brain controls all the processes that occur in the body, so if it's running more smoothly it can control your body to run more smoothly.

Additionally, omega-3s help protect against inflammation. Although inflammation is a natural occurrence within our bodies, too much of it can cause problems such as joint pain, heart disease, and autoimmune diseases (i.e. asthma, psoriasis, rheumatoid arthritis etc.). Omega-3s protect us by blocking multiple pathways that lead to inflammation thus keeping us more in balance.

Be sure to follow up with next month's Nutrition Did You Know to learn how to include more omega-3 foods into your diet and supplement information.


Stephanie Gray
BHC Nutritional Coach

Meet the Overnight Crew

To prepare for 24 hour access to the Club, Matt Anderson, our Facilites Manager, was given the additional responsibility of hiring and managing our new overnight crew. The "ON Crew" is made up of Ryan Potter and Brandon Hood.

You will see them around closing time getting started on their nightly tasks. They will be wearing a gray BHC uniform shirt with "STAFF" printed on the back.  The primary job of this crew is to clean the club. In addition, they will  be a staff presence at the club overnight when we go 24 hours. It's been great to discover they are very handy at many other projects.  You may have noticed  all the green trim that now appears on the columns and railings at the club, the installation of the new water fountain and how quickly the locker rooms got back into shape after the extensive shower remodels. These are just a few of the several tasks they have performed for our members at BHC.

If you happen to see Brandon or Ryan, be sure to say "Hi" to the new and positive addition to our BHC staff.
 
Locker Room Shower Remodel Complete
We were so happy the past month and a half to give both our Men's and Women's shower areas a remodel! Thank you for your patience during the closures - we did them as quickly as possible. 

We do, however, have even more plans to make the locker rooms even better! Without anymore shower or locker room closures, we are hoping to keep updating our locker rooms to make them as nice as possible for our members.

New BHC Baseball Shirts 
We are now selling baseball-style shirts in our Ballard Health Club shop.

These shirts have longer sleeves and a hip style - perfect for the colder weather.

Show off your BHC pride with a new shirt! Each baseball shirt is $25.
Suggestion of the Month

As a community service, the Ballard Health Club strives to meet our member's needs. Submitting a suggestion in our Suggestion Box is the best way for us to find out what you would like to see at the club. Every week the comments are collected and shared with the staff for discussion to devise a solution that will please the most people. By adding this "Suggestion of the Month" column in our newsletter, we hope to illustrate how important these suggestions are to us. Keep them coming!

The suggestion from Elizabeth Williams:

"Can we please have MJ's yoga class be 1.25 hrs? She really needs the extra 15 minutes to work with her large class. Adequate resting time is very important to flow yoga. Thank you!"

The answer from BHC:

Beginning in January, all of MJ's classes have been given an extra 15 minutes. Flow Yoga on Tuesdays and Thursdays will now be 9:15-10:30am and Flow Yoga will now be 11am-12:15pm.
Happy New Year with Les Mills!

I'm excited to let you know we will be bringing in the New Year by training our instructors to teach BodyPump classes that will start in February.

BodyPump is a Les Mills program that began in Australia in 1991. It's popular worldwide and we thought it was time we brought it here to Ballard. A cardio and strength class, BodyPump utilizes barbells to perform resistance exercises and workouts. They are fun yet challenging workouts that raise heart rate, work every area of your body and can cause serious calorie burn.

Expect a 45-60 minute long workout with a class of people timing repetitions to music guided by a trained instructor. Your instructor will take you through a warm up with light weights. You then complete an intense muscle and cardio workout using a barbell. Each of the major muscle groups are worked, including chest, back, shoulders and abdominals. The tempo of the music finally slows down as you perform a cool down and complete stretches to reduce muscle soreness and risk of injury.

With the new studio and more classes it's hard not to be excited for the year to come. After we celebrate our happy new year, let's celebrate our healthy new body.


Karen Gamble
BHC Class Director

From the Owner

On January 1st - I celebrated my two year anniversary as the owner of Ballard Health Club. I thought this would be a good time to reflect on the past 24 months and the future.

A little over two years ago, I thought being a member here for over 15 years would make for an easy transition to run the place. After all, I'm just going from the gym floor to this little office. It was amazing to me (and still is) just how many details are involved with managing a health club.

The first year of ownership was learning the ropes and trying to keep up with the routine tasks such as scheduling people, payroll and maintenance of a place that serves about 500 people a day. Another major focus was looking into how things could be improved at BHC - the kind of thing you would expect from a new owner. During this first year, we got started working on the new logo, researching a possible expansion, looked at what we could with technology to improve things, how we could possibly provide more services for our members, what we could do with the space that we have, etc.

During 2015 (my second year), it was all about putting plans into action. Nutrition Coaching and Personal Training services were added to the existing service of Fitness Training. We added more workshops and began offering health based retreats in Suncadia. The new logo and look was completed and we replaced all the signage and material at the club with it. A new appointment touch screen was developed and installed (replacing the old appointment whiteboards). Studio Y was launched bringing the number of classes we provide to over 80 a week. Both men's and women's showers were completely remodeled. Thanks to lots of positive input and guidance from members and staff, several other enhancements have been and continue to be made.

Looking ahead, we still have some major items to put into action the first part of 2016. 24 hour access, men's locker room expansion and new website to name a few. We have done quite a bit to improve the facility of BHC but I also look forward to enhancing each member's experience in their journey to become and/or maintain a fit and healthy lifestyle.

Sincerely,

Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com 
 
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Ballard Health Club
m-f 5:30a-10p | sat-sun 8a-8p 
2208 nw market st seattle | 206.706.4882