March 2016
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Greetings!

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

Jump on the Strength Train!

Let's have a little chat about strength training. There are numerous reasons that you should be strength training (yes, YOU!). Physical benefits can include a loss of body fat, change in body composition, a faster metabolism, enhanced nervous system function, increased endurance, improved heart function and increased bone mass and density. Still not convinced? How about the emotional and mental benefits? Strength training can fight depression, anxiety and stress from the release of endorphins. You may also find ways to push yourself beyond what you think you are capable of, leading to a sense of accomplishment and pride.

You may be asking, "But I really just like to do cardio. Isn't that enough?". It depends on your goal. The short answer is no. For overall health, strength training is just as important (if not more!) than just cardiovascular training. As an added benefit, strength training can increase your metabolic rate - leading to greater calorie burn when you are just sitting around - much more so than cardio alone.

So, you're ready to start some strength training. Let's talk about safety. Along with strength training comes it's own concerns of injury. Proper form and breathing are paramount to attain the goals you are seeking without injuring yourself. While using the machines can help in achieving perfect form and alignment, you can always sign up for a time with a trainer. Not only can the trainer help you with form, but also to set up a program that will fit you best. Only want to strength train once a week? Let's do it. Want a program that will build muscle five days a week? Great! Just come in and let's get started.

Still a little overwhelmed? Another great way to start strength training is in classes. On March 3rd, we are launching Les Mills BodyPump ™, which is a total-body strength training class using a barbell. You will be led through an hour of strength work, focusing on separate body parts with each song and choreographed to music. It's a party with a barbell! I will be teaching these classes (Thursdays and Saturdays at first, with many more to come) and hope you will join me to start or continue your strength and health journey!



Allison Raines
BHC Trainer

Class Changes
Les Mills BodyPump™
(used to be Bootcamp Station)
Thursdays 12pm-1pm
with Allison 

Les Mills BodyPump™ 
(used to be Cardio Mix)
Saturdays 8am-9am
with Allison 


2  4   H O U R   A C C E S S

Phase 1 starting Monday, March 7th ! 

Read about this exciting new benefit for BHC members in the "From the Owner" article below.

Roxy earns a new Certification
 
In addition to the standard Personal Training Certification. Personal Trainers will expand their education by taking on additional courses and areas of study. Roxy Turner recently did just that by earning a Corrective Exercise Specialist Certification from NASM (National Academy of Sports Medicine)

Corrective Exercise Specialists help people prevent injuries by addressing muscular imbalances and correcting faulty movement patterns. Adding a corrective exercise program to your gym routine can help you eliminate pain, improve posture, and increase flexibility.

Congratulations to Roxy!

New Membership Rates Explained

As of March 1st - BHC has two types of memberships. The Regular membership includes everything we have to offer at BHC except for most of the classes (only Silver Sneakers and Chair Yoga is included in a Regular membership)

The PLUS membership includes everything in a Regular membership plus ALL of the classes BHC has to offer (about 80 scheduled a week).

The price of the Regular membership does not change - it remains $39 per month as it has been for years for the standard monthly membership. The price of the PLUS membership is $10 more per month or $100 more for the year.

Drop-in for just the gym remains at $10. Drop-in for a class is now $12.

How do the new rates affect you if you have a membership established prior to March 1, 2016?   See below:

Monthly Renewing or Yearly Membership and DO NOT take classes?
  • Do nothing! Everything stays the same!
  • If you ever decide that you want to take a single class, it will be $5.
Silver Sneakers and use gym and/or only take Silver Sneakers and Chair Yoga classes
  • Do nothing! Everything stays the same!
Monthly Renewing and DO take classes?
  • Continue taking classes as usual with complimentary PLUS status until September!
  • In the meantime, decide if you want to continue taking PLUS classes and let us know anytime for a seamless and automatic update in September.
Yearly Membership and DO take classes?
  • Continue taking classes as usual with complimentary PLUS status for the remainder of your year!
  • You do not need to decide if you would like to upgrade to a PLUS membership until your current year expires.
Silver Sneakers and DO take other classes? 
  • Continue taking all classes as usual with complimentary PLUS status until September!
  • In the meantime, decide if you want to continue taking PLUS classes and let us know anytime that you would like to upgrade in September.
  • Choose SS Monthly Renewing PLUS for $10/mo or SS Yearly PLUS for $100/yr

For more explanation about rates - please read the letter from the owner at www.ballardhealthclub.com/rates.


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 6-week series continues through March 13th on Sundays from 12:30-1:45pm. If you have not already enrolled in the series, the cost for the remaining sessions  is $12 per class. Sign up online or at the front desk!

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

After a little hiatus in February, Hoops Club will be meeting again every Saturday at 3pm.

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



Member Spotlight:
Mike Tait

How long have you been a member at Ballard Health Club?
Since June 2000. My doctor "suggested" I should start working out to lose weight and get back in shape. I've changed clubs a couple of times but always come back to BHC. It's close to home and the trainers are first rate.

What is your favorite piece of equipment or exercise to do in the gym?
The treadmill is my favorite with the TV on the stock market. It's perfect.

Why do you work out?
I work out to maintain my 60 pound weight loss and to keep my heart healthy. My goal is to stay in strong physical condition so I can continue playing golf and shoot my age at 90 like a friend of mine.

What do you do to work out?
My routine varies but I focus on the weight machines and treadmill. I mostly want to maintain my fitness level as long as possible.

What in the gym has worked for you in attaining your goals?
The outstanding trainers have always been there to answer questions and help me maximize my time at the gym.

Why do you choose to work out at BHC? (instead of another gym)
I really enjoy the camaraderie here and have met some great people through the years. BHC is well equipped, well maintained and has continued to upgrade.


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 on Sundays 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!

Club Improvements
  • The men's locker room dressing area has been expanded by about 30%.  We still have new carpet, paint, lighting, benches and finishing touches to do - but the majority of the work has been done. 
  • There are now 2 small screens installed on the wall at the top of the stairs going to Studio Y. These screens are connected to the 2 security cameras that view the breezeway.  The intended use of these screens is to view the breezeway to be sure it's clear before opening the door to exit after hours.
  • The Speed Bag in the boxing room is getting a custom metal floor mount created for it. The current way the speed bag is mounted causes too much noise in the building that we occupy with several other businesses. With the popularity of the speed bag, and our desire to make it available all the time, we had to find a solution to this problem and we hope we have with a custom metal floor mount.
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.  

ONLY A FEW SPOTS LEFT!

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 Karen and MJ's Retreat at Suncadia May 13th-15th.

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

Superset Workout from Roxy

The Superset Principle

Today I want to introduce you to one of my favorite ways to design workouts: the superset principle. Technically, a superset is simply two exercises paired together with little to no rest in between. And this is where the confusion starts for many, because there are many different ways to super set exercises. The focus of today's article will be on supersetting antagonistic pairs.

The theory is simple enough: muscles tend to generate a stronger contraction when they're preceded by contractions in an opposing muscle group. Examples of opposing muscle groups are chest and back, quads and hamstrings, and biceps and triceps.

Altogether, they're an effective tool to help stimulate new muscle growth, condense workout time, and pump out more sets in a shorter window. You'll also boost your fat-burning ability. One study from Syracuse revealed that antagonistic supersets burned up to 32% more calories - both during your workout and afterwards - than traditional resistance training did.
 
Antagonistic Superset Workout (using a barbell or dumbbells):
Complete 3-4 sets of 10-12 reps each

1A) Chest Press
1B) Bent Over Row

2A) Back Squat
2B) Romanian Deadlift

3A) Bicep Curls
3B) Skull Crushers



Roxy Turner
BHC Trainer

 
Nutritional 'Did You Know'?

Did you know...

Both regular potatoes and sweet potatoes provide an array of nutrients and when eaten as part of a balanced diet, they can contribute to the satiety and deliciousness of any meal. This may be hard to chew for some folks as regular potatoes have been given a bad rap. "Carbophobes" fear the potato for being high glycemic or too starchy. Whereas sweet potatoes are glorified for their high vitamin A and fiber content.
 
While it is true that sweet potatoes are higher in vitamin A, C, and calcium, that doesn't mean potatoes are void of nutrients. Potatoes have nearly as much potassium, magnesium, and fiber as sweet potatoes. They are also higher in folate and protein, and lower in sodium. Both vegetables also contain phytonutrients. Phytonutrients are plant chemicals that have numerous health benefits. Some phytonutrients come from the colors in plants. There are about 5,000 known varieties of sweet potatoes and 4,000 varieties of regular potatoes. Within both species (which by the way, they are not the in the same plant family) you can find colors ranging from white to yellow, orange, and even purple. All of these colors provide different types of health benefits and are worth exploring.
As for the starch content, potatoes do have more starch but sweet potatoes contain more sugar. Both types of carbohydrates can be beneficial. For example, the resistant starches in potatoes are like fiber in that they don't digest and will form short-chain fatty acids in the gut. Short-chain fatty acids keep you full, provide fuel for healthy gut bacteria, inhibit absorption of toxins and bad bacteria as well as stimulate blood flow, and increase mineral absorption.
 
Now this doesn't mean you can go eat a ton of French fries. How a food is prepared will have a huge impact on how healthy the food is. For example, roasted potato wedges drizzled with olive oil and fresh herbs will definitely be healthier than a loaded baked potato smothered in butter, sour cream and bacon. To gain the most benefit from either foods be mindful in the variety you are choosing, how you prepare it, how much you eat and why you are eating it. These points will create more bearing on your diet and wellness than worrying about which food is better.
 
Sweet potato breakfast


Stephanie Gray
BHC Nutritional Coach

BHC Parking



With all of the BHC parking areas, it can be confusing to know when each one is open and available for use for BHC members working out at the club or going to a class. To help with this, we have prepared a printable BHC Parking Map at

www.ballardhealthclub.com/parking


New Sign-in System for Classes
 
The month of March represents the transition into Spring, the season of blooming and new beginnings. You may have already heard that this month also marks the beginning of the new PLUS membership tier at Ballard Health Club that allows members to attend all of the amazing classes on our expansive and continuously blooming schedule.

With this new system, you will either need to have the PLUS membership or pay a drop-in fee ($5 for Regular members or $12 for non-members) to attend any class that is not considered a "Silver Class".

How do you know if you have a PLUS membership? Good news! All monthly renewing members that joined before March 1st will have PLUS status for 6 months (until Sept. 1) and all yearly memberships purchased before March 1st will have PLUS status for the duration of that year. The same goes with a Month Pass purchased before March 1st.

After quite a bit of thought and brainstorming, we have come up with what we feel is a simple plan that will allow for a smooth and painless transition to the new system. It's as simple as 1-2-3! Starting on Tuesday, March 1st, you will see clipboards with sign-in sheets outside the entrance to each studio - above the filing cabinets for Studio X and at the bottom of the stairs for Studio Y.

Before heading into the studio, simply jot down your name and membership number (if known) on the list for your class, then check the box indicating whether you have the PLUS status or have paid the drop-in fee. Yup, that's it: (1) Name, (2) Member #, (3) Check. Done! The instructor will then bring the list into the room and verify the headcount - having the added opportunity to learn everyone's names!

Now, we understand that any change takes some getting used to and we will all be going through this together. To make this transition as smooth and painless as we imagined, we ask that you are respectful, understanding and cooperative with your instructor and classmates as we all get used to this new system.

Look forward to seeing you all in class! 


Karen Gamble
BHC Class Director



From the Owner
 
We are excited to announce a new era at BHC with the first step in opening up the club to 24 hour access. Since the club started just about 18 years ago, the daily opening and closing times have always been the same. Opening at 5:30am and closing at 10:00pm on weekdays and going from 8:00am to 8:00pm on weekends.

It has taken quite a bit of planning to put this into place and we are going to carefully get this started with what we are calling "24 Hours - 1st Phase".

Starting on Monday, March 7th, we will be closing the front desk an hour later on weekdays- at 11pm. Anyone that has checked-in prior to the 11pm front desk closure may stay and workout at the club as long as they want. During this 1st Phase, we will be retaining our weekend closure times of 8pm for the front desk but the same thing goes for people allowed to stay at the club after the front desk closes.

When we close the front desk, the lobby area will be locked off with the exit changing to the door at the top of the stairs going to Studio Y.

Here are some details with this 1st Phase:
  • Our overnight crew will be cleaning the club and will be present in the case of an emergency.
  • All drop-ins still need to leave by the time the front desk closes. This means that they can check in no later than 8pm on weekdays and 6pm on weekends, unless they are a monthly renewing or yearly member.
  • No loitering will be allowed. Members and guests must be actively involved in exercise. Locker room use should be kept to the minimum amount of time necessary.
This 1st Phase will allow us to shake out the procedures and details to prepare for full 24 hour access, which we plan to put into effect as soon as possible.

The full 24 hour access will implement a system using an RFID key tag that members will use to open an electronic door for access to the Club after the front desk closes.

We are looking forward to adding another benefit to our members at BHC!        

Sincerely,

Pat Gilbrough
Owner and General Manager
pat@ballardhealthclub.com 
 
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