May 1st BHC is heading outdoors!

Beginning May 1st, BHC is partnering with Fresh Air Boot Camp - an outdoor year round boot camp class which is run by one of our own personal trainers, Ivonne DePauli.

We are excited to be able to offer our members an outdoor exercise experience close by at Golden Gardens and Green Lake parks!

Fresh Air Boot Camp classes are full body cardio and strength training workouts that incorporate elements found at the parks such as stairs, benches, logs, sand and trails. Mixing workouts with nature can be an exhilarating way to enjoy the beauty of the northwest!

Fresh Air Boot Camp Schedule and Location:
Golden Gardens Mon & Wed at 9:00 - 10:00 a.m. and Saturday at 8:00-9:00 a.m. Green Lake Tue, Thr & Fri at 6:00 -7:00 am.

BHC / Fresh Air Boot Camp Memberships will be available as of May 1st.  Email fab@ballardhealthclub.com for more information or pick up an information sheet at the front desk.

Check out the Fresh Air Boot Camp Facebook Page HERE.

How long have you been a member at Ballard Health Club?
I have been a member with BHC since moving to Seattle in mid-September of 2015.

What is your favorite piece of equipment or exercise to do in the gym?
Hmmmm, tough one! I love the squat racks and all the Rogue equipment that's available, but if I had to pick, my workhorse is just a plain old barbell and some weights.

Why do you work out?
I work out for the pursuit of strength.  I think working out and lifting weights can provide a unique metric for personal progress/growth that you don't often get in other realms of your life.  If you can lift 200 pounds this week, and 210 pounds next week, you've gotten measurably stronger by a finite amount.  I enjoy tracking that type of progress.

What do you do to work out?
My workouts are centered around powerlifting, which is a type of exercise that focuses on lifting the most weight in three exercises: the barbell back squat, the flat bench press, and the deadlift.  I am a competitive powerlifter, so my training revolves around trying to increase my strength in those three lifts.  I train more than just those obviously, but the end goal is a higher total in the squat, bench, and deadlift.

What in the gym has worked for you in attaining your goals?
Having the appropriate training equipment is paramount to successful training in powerlifting.  A squat rack, barbell, and bench press are the minimum pieces of equipment required.  When I joined BHC, the gym didn't have competition size bench for bench press and Pat, the owner, was very receptive to my (and other's) recommendations for one and eventually purchased one for the gym. This was certainly helpful to my training here as I was used to certain equipment from my old gym before I moved to Seattle. The training environment is also nice, as are the staff.

Why do you choose to work out at BHC? (instead of another gym)
It's absolutely unbeatable value for money when it comes to gyms in Seattle (shhhh, don't tell anyone). Great facilities, friendly staff, attentive owner, and good equipment.  As for powerlifting-specific gyms, Seattle is extremely lacking, but BHC does a great job accommodating many types of lifters, powerlifting included, which allows me to pursue what I love doing in the gym!

This month in our new "Zoom in on Health" series we'll be talking about osteoporosis, which is a condition resulting from a decrease in bone mass density, where the bone microstructure is disrupted and the proteins in the bones become altered. Osteoporosis commonly affects the neck of the femur (thigh bone) and the lumbar (lower back) vertebrae. Since these structures are considered part of the core, a decrease in bone mineral density places the core in a weakened state and it becomes more susceptible to injury, such as a fracture.

The primary form of osteoporosis is associated with normal aging, and is largely a result of a lower production of estrogen and progesterone. There is also a secondary form of osteoporosis, which is caused by certain medical conditions or medications, including alcohol abuse and smoking, that can disrupt normal bone reformation.

New bone formation (remodeling) occurs as the result of stress being placed on the musculoskeletal system. To maintain constant remodeling, people must remain active enough to ensure adequate stress being placed on their bodies. This is why resistance training and weight-bearing exercises are so important for maintaining bone density. Thankfully, this also means that the effects of osteoporosis can be slowed, or even reversed, by exercise. Resistance Training, for example, has been shown to improve bone mineral density by up to 5%.

However, higher intensities (with weight at 75-85% of your one rep max) are needed to stimulate bone formation. Since it generally takes about 6 months of consistent exercise at these relatively high intensities before any effect on bone mass is realized, exercise routines for those with osteoporosis should combine resistance training with flexibility, core and balance training to enhance proprioception and prevent falls.

Need help knowing where to start? Try booking a complimentary Fitness Training appointment with one of BHC's amazing trainers and have them put together a personalized routine to suit your needs.

Roxy Turner
BHC Personal Trainer 

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