February 2016
website  |  the club  |  membership  |  classes  |  contact

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

The Art of Flexing Your Mind

Along with the body, the mind is also being exercised while you engage in physical activity at BHC. During your activity, your mind opens itself to new ideas while being in the moment - exploring the senses of breath, touch and feel. The mind welcomes smart and safe ideas. This is accomplished through practice, patience and awareness of the body, including how your body mechanics function with repetitive, safe movements.

When joining the gym and the BHC community, it is important to begin with realistic goals. You are challenged to think and reflect on these goals, recognizing that the exercises practiced are, themselves, the reward for our minds. Discovering safe and effective movements that are rewarding allows the mind to defeat daily stresses and find peace from within the body. This practice also nourishes the soul, achieving harmony. By educating the mind and understanding how the muscles work within the movement, the body is awakened while the mind conducts the symphony of muscle movement.

Flex the mind while exercising and the body will safely follow. Discover what works for you - whether in a class or resistance training - and have fun challenging yourself along this path. Be aware of what is around you at all times. Notice the positive energy that is inside of you while embracing your practice and accomplishments moving forward within your life.

Fitness training is available upon request and is recommended for the individual who seeks additional knowledge and instruction. This can help you find that balance, leading to your best personal experience while at the club.

Chad Cook
BHC Trainer

Barre - 
Saturdays 11:10am-12pm - Lisa

Kung Fu - Thursdays 8:15-9:15pm - Paul

P90X - Tuesdays 12-1pm - Linda 
New Rates at Ballard Health Club

New Rates for NEW Members will go into effect March 1, 2016.  Rates for existing members take effect on September 1, 2016.  Read the "From the Owner" article below for all the details.


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 12:30-1:45pm. 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.

Friendly Fridays

Every Friday after 6pm is FRIENDLY FRIDAYS! Bring a friend to workout at Ballard Health Club - just ask them to bring picture ID! Friend must be accompanied by a member and we will waive the drop-in fee.

BHC Hoops Club

Hoops Club is going strong on Saturdays!

Hoops Club will only be meeting once in February - Saturday, Feb. 20th at 3pm.

All levels are welcome!

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

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 training program and crush the Spartan Super Race obstacle mud run with your fellow BHC Members. Classes run until 4/17. You do not need to attend them all, or commit to the race - drop in when you can!

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 cardio training program designed for this event, articles on how to prepare for the race and weekly Spartan training workouts.

This class will run until 4/17 on Sundays at 6pm in Studio X. We hope to see you there!

Member Spotlight:
Anna Brownell

How long have you been a member at Ballard Health Club?
I am actually not totally sure when I became a member exactly.  I believe it was Summer of 2012 sometime.  When I first joined I made it into the gym inconsistently and later in the year I ended up breaking my ankle and had to put my membership on hold for several months.  Once my ankle healed I decided that I wanted to try to get in shape and I started going to the gym regularly in May of 2013.

What is your favorite piece of equipment or exercise to do in the gym?
My favorite piece of equipment at the gym is the squat racks.  My favorite exercises to do are squats and deadlifts. Box jumps are a close second!

Why do you work out?
I work out because it makes me feel great.  Going to the gym is my favorite part of the day.  It gives me a feeling of accomplishment and I enjoy feeling strong and fit.  I am also training to do my second Spartan Race in April this year!

What do you do to work out?
I do a combination of lifting and high intensity workouts in order to train for the Spartan Race and keep my fitness well rounded.  I do squats, deadlifts, and cleans.  I also have been working on my pull-ups.  I try to incorporate box jumps, kettlebell swings, burpees, and other movements to keep my heart rate up while I am exercising.  Outside of the gym I hike, snowboard and occasionally go to the bouldering gym.

What in the gym has worked for you in attaining your goals?
The awesome trainers have certainly helped me make great progress at the gym. Using the included Fitness Training at BHC, I learned a lot of the basics of lifting and the training gave me some good routines to do back when I was new to all this.

Over a 2 year period I managed to lose 40 pounds doing variations on what I was taught.  The classes offered have also been a great resource.  I enjoy going to Max-Fit with Derek and Jade's Ab Lab and Butt & Gut classes.  It's fun to incorporate things I learn from the classes into my regular workouts.

Why do you choose to work out at BHC? (instead of another gym)
Ballard Health Club has a great atmosphere, friendly and knowledgeable staff, fun classes, a wide variety of equipment, and clean facilities.  I also enjoy all of the friendly faces and nice people I have met while working out there over the last couple of years.  I feel comfortable while I am there and look forward to my workouts each day.
New Website Coming Soon!
Ballard Health Club has been working with a 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 ASAP.
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
  • Brand new set of 25 STEP platforms for classes in Studio X.
  • Clock with a second hand in the Boxing Room.
  • Installed a rain cover over the last part of the breezeway that was open to the weather. Now it's dry all the way from 22nd to our door.  We will be adding more to the structure to make it "snow load" safe.
  • Construction for the Men's locker room expansion has started with the change to the hallway going to the women's locker room. 
  • New battle rope in Studio X. This one is longer and heavier than our other battle rope.


Spring to Life
Spring Retreat #1 at Suncadia
April 29 - May 1 

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.  


Click here for availability, prices and booking online > Spring to Life
Yoga Immersion
Spring Retreat #2 at Suncadia
May 13 - May 15

Ballard Health Club is happy to present Yoga Immersion at Suncadia from May 13th-15th, 2016.

Spring is the time of year for expansion, rebirth and rejuvenation. As we move from the quieter, darker and more dormant season of Winter, we feel invigorated with more light, warmer temperatures, new life and new beginnings. Come join Karen Gamble and MJ Daniels in Suncadia for a beautiful, relaxing, Spring retreat.

Classes will offer many elements of the yoga practice with asana, pranayama, chanting, sound bath, meditation, etc. Each session will be designed to help us journey inward.

Please come with a sense of curiosity and a willingness to explore. All levels are welcome. There will also be opportunities to rest, hike, write, read and visit with friends. Come deepen your yoga practice and immerse yourself in a healthy weekend to cleanse the body, mind and spirit.

Click here for availability, prices and booking online > Yoga Immersion

Update on 24 Hour Access at BHC

We are getting close to announcing the new 24 hour access for our members at BHC. We still have several details to work out but have been hard at it to make this happen ASAP.

Ladder Workout from Ivonne

Short on time? Want to increase your training volumes? Many exercises can be done in a "ladder" style to make them more interesting and also far more effective in achieving higher volumes of work within one workout session. Ladder workouts are a method of strength and conditioning training where you perform one or more exercises with an ascending and/or descending repetition pattern.

For example, if someone is able to do 10 push ups their first set, 7 push ups their second set and 4 push ups the last set, the total training volume would be 21 push ups. By doing the same exercise in a ladder style, the same person would end up doing a total volume of 36 push ups:

Push up ladder: Rest 10 - 30 seconds between each
1 push up
2 push ups
3 push ups
4 push ups
5 push ups
6 push ups
5 push ups
4 push ups
3 push ups
2 push ups
1 push up
TOTAL VOLUME = 36 push ups

A more advanced ladder involves more than one exercise. Here is an example with a descending order:

Descending Push-up, Dip & Box jump ladder
10 push ups, 10 dips, 10 box jumps
8 push ups, 8 dips, 8 box jumps
6 push ups, 6 dips, 6 box jumps
4 push ups, 4 dips, 4 box jumps
2 push ups, 2 dips, 2 box jumps

Most exercises can be done in a ladder style so try it out! As with all exercise, be sure to maintain proper form. If you find yourself unable do an exercise through its full range of motion, you are fatigued and should stop adding reps and start back down the ladder.

Ivonne DePauli
BHC Trainer

Nutritional 'Did You Know'?

Did you know...

It's easy to add omega-3s to your diet. If you recall from last month's Nutrition Did You Know, omega-3s have numerous health benefits and can also assist in maintaining a healthy weight. So, where do omega-3s come from and how can we get them? For starters, omega-3s are mostly derived from the oils of marine foods such as cold water fatty fish, algae, and krill. There are two types of omega-3s that are obtained from these sources that give us the greatest health benefits. They are called DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). A third type of omega-3 called ALA (alpha-linolenic acid), can be found in plant oils such as flax and chia seeds. Although, ALA contributes to the total amount of omega-3s we consume (which is important), they aren't completely "active" in our bodies and will need to be converted into the other two forms to do work. However, humans are pretty bad at converting ALAs so you don't want to depend on them entirely.

Other ways you can get omega-3s in your diet include eating lots of green vegetables, grass fed/pasture raised dairy, grass fed/pasture raised beef, wild game, and choosing omega-3 enhanced chicken eggs. Supplementation is helpful when you know you don't eat enough of these foods. If you would like to add more omega-3 containing seafood the below link is a useful resource.

Environmental Working Group Seafood Calculator:

This guide will help you determine your individual servings and tell you which types of seafood have the highest amounts of omega-3s, lowest amounts of mercury, and whether or not the seafood is sustainably caught. Make sure you scroll to the bottom to expand the list from popular choices to "show all fish". If eating seafood isn't an option for you then a supplement can be taken. Choose one with oils derived from small fish such as krill, anchovies, and sardines. Vegetarians can supplement from algae oil. Choosing smaller fish or algae sourced oils will help insure you'll be consuming lower amounts of mercury in case the supplement company doesn't do a good job removing toxins. Potency and quality are also important, so you may need to do a little research to learn which brands are best. All supplements are not created equal so it might be best to steer clear of bargain brands. Aim for a minimum dosage of 500-1000mg total of DHA and EPA for benefit (you will likely not need to supplement with ALA or other omegas such as omega-6). Store your supplement in the refrigerator as these oils are prone to rancidity. Lastly, always check with your doctor before taking any new supplements especially if you are on blood thinners or on medications for depression.

Stephanie Gray
BHC Nutritional Coach

Suggestion(s) 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 suggestions:

From Kathy Burge:
"Can we get a clock in the boxing room - preferably one with a second hand - for those of us who like to time our workouts? Also, the boxing room could use a fan. Thanks!"
  • We now have a new clock with a second hand in the Boxing room along with a dedicated fan.
From Theresa Morrow:
"We need at least FOUR more steps!!"
  • The rubber feet of our old steps have been wearing out reducing the number of steps we could use for class. We have now purchased a full set of 25 brand new STEPS to benefit classes in Studio X.

Thanks for your suggestions!

Workshops in February

We are offering workshops to keep you interested, to keep BHC engaging and also for fun. Please check out the two we have going on this month.

I talked to Colleen McAuliffe after a town meeting here in Ballard. The meeting was eventful but not at all productive. As I mused over how we could get people to listen to one another she told me about her work. Communication is key to alleviating unnecessary stress in all areas of our life. As we all know, less stress equals better health. Conflict resolution skills are a smart tool for all of us to put in our personal and professional tool belts. The Conflict Resolution workshop with Colleen is coming up on Feb 20th please look into it here
We are also offering Bollywood Dance classes. It's a six-week series on Sundays beginning Feb 7 at 12:30pm. Bollywood is fun! Actually it is F U N fun. If you like to dance, try new things or are interested in this cultural celebration, give it a try. You are in good hands with Geeta; she's a phenomenal teacher and a joy to be around. Sign up here
Have a happy February everyone!!!!

Karen Gamble
BHC Class Director

From the Owner
We pride ourselves as having a high level of value for the cost of membership at Ballard Health Club. The membership rates in place today have been the same for more than 10 years and are only $4 different per month than what they were when the club started almost 18 years ago.

Unfortunately, our operation costs have not remained the same and have progressively risen over the years to a level that requires us to do something with our rates. We believe we run our labor as lean and efficient as possible and our staff works very hard in that effort - but it should be obvious that these costs have certainly risen. Utility costs are another area that has increased in the past decade.

It costs our club more to offer classes than to be a gym without classes. We feel that we seek out and use the most talented individuals we can find to be our class instructors and want to continue to be able to offer our class services at that level.

With that in mind, our rates will be increasing for members that attend our classes.

Here are the specifics:
  • We will have "Regular" and "PLUS" memberships. The Regular membership includes everything we have always provided at BHC except for classes other than Silver Sneakers classes (Regular memberships include Silver Sneaker classes).
  • The PLUS membership includes everything the Regular membership has in addition to all 80+ classes we have scheduled each week.
  • The cost for the Regular membership will remain the same as it has been: $39 a month or $390 a year. $29 a month or $290 a year for Juniors (15-17) or Seniors (65+).
  • The cost for a PLUS membership will be $49 a month or $490 a year. $39 a month or $390 a year for Juniors or Seniors.
  • A Silver Sneakers membership will be a "Regular" membership. Regular memberships can be made a PLUS membership by paying $10 a month or $100 a year.
  • For non-members, the drop-in rate for a class other than Silver Sneakers will be increased to $12. A drop-in for just the use of the gym and facilities will remain at $10.
  • The cost to go to a non-Silver Sneakers class for a person with a Regular membership will be $5. (Silver Sneakers classes are included in the Regular membership).
  • These rates take effect March 1st, 2016 for NEW memberships established on or after that date.
  • September 1, 2016 is the date the new rates take effect for existing month-to-month and Silver Sneakers members established prior to March 1, 2016. Let us know any time before September that you want the PLUS membership and you will be set up for class access without interruption when that time comes.
  • Yearly memberships established prior to March 1, 2016 at the current rates will be considered PLUS memberships until they expire.
We will be working with our class instructors to establish a good method for determining that class attendees have the PLUS membership or pass.

It is important to note that the new rates are not triggered by recent improvements to the club. The new studio pays for itself with additional members and the shower remodels were part of necessary ongoing maintenance. Other improvements are minor in scope and are done as routine enhancements for the benefit of our members.

If you have any questions about the new rates, please don't hesitate to ask me or anyone at the Front Desk.


Pat Gilbrough
Owner and General Manager
Like us on Facebook  Follow us on Twitter  Find us on Yelp