July 2016
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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

Putting Yourself First

Putting yourself first.  That is a very difficult thing for many people.  It's easy to get caught up in work, family and kids - especially with kids out on Summer break.  When life pulls us in all directions, self care usually ends up at the bottom of the list.  However, self care is probably the most important. If we don't take care of ourselves, the quality of care we are able to put into anything else diminishes as we start to break down. Here are some things to consider when putting yourself first.

Eat well. When in a rush, people often make poor food choices out of convenience. Getting ahead with meal preparation makes a world of difference. With the right fuel, your engine runs smoothly.

Get plenty of sleep. Your body and mind recover overnight. Without enough sleep, your body isn't able to repair the damage you've subjected it to throughout the day.

Train accordingly. Besides being quality "me time", your workouts are the key to keeping your body, mind and spirit in tip-top-shape to take on everything life throws at you. Of course, for those that have a lot on their plate, it can seem nearly impossible to find the time to work out. Furthermore, if you don't truly enjoy your workout, it can feel like just another burden.  It doesn't have to be that way!  There are plenty of ways to be creative and get real benefits with workouts as brief as 15-20 minutes. Also, starting fresh with a new routine provides the opportunity to customize your workout around your current physical, emotional and spiritual needs. Maybe you need specific strength for your summer activities, maybe you need to de-stress, maybe you just want to have fun, or maybe you want to find your inner superhero.  Whatever you need to make your workouts enjoyable, there is an answer.

If you need help solving this complex puzzle, our trainers are here to help!  


Jade Dahle
BHC Trainer 
Class Addition


New Class!
Oula Movement
Saturdays 11am-12pm
Join Janessa on Saturdays for this new class that is great for everyone! Oula™ is a high energy, easy to learn, calorie burning, crazy-fun dance workout to Top 40 hits. Classes are one epic hour of sweat, joy and total inspiration!
Class Changes

Body Pump™ 
Saturdays with Allison
TIME CHANGE 8:15am-9:15am (was 8:00am-9:00am)

Boot Camp Stations
Sundays with Roxy
11:30am-12:30pm 
Cancelled

Body Pump™ 
Sundays with Roxy
5pm-6pm
Cancelled

New Staff at BHC

We have recently added three wonderful people to our staff. Brittany, John and Lauren will be making more appearances around BHC as they finish up training and start working shifts, training clients and leading classes. Please introduce yourself as you see them around the club! For more information on our new employees, read "From the Owner" at the bottom of the newsletter.
 

Brittany Speakman
  
Brittany has been a Yoga Teacher for almost 6 years, teaching group classes, workshops, and specializing in private sessions. She has been passionate about fitness for several years, and decided to become a personal trainer the minute she realized how immensely it positively benefited her life, not just physically but mentally and emotionally as well. Her aspiration is to inspire people to live a healthier lifestyle and to teach them the tools to do so.
 
Brittany is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM) as well as an Experienced Registered Yoga Teacher with the Yoga Alliance (E-RYT 200, RYT-500) teaching alignment-focused Hatha yoga, restorative yoga, and the therapeutic essentials of yoga.


John Parks

John is an NASM Certified Personal Trainer, and has also completed NASM's weight loss certification program. A Seattleite born and raised, he traveled cross-state to WSU where he earned a degree in Criminal Justice. Growing up playing just about any team sport he could find, he always had a passion for being active. After college, John had become over 300 pounds and has since made a life-changing transformation losing over 100 pounds through nutrition, exercise, and better overall decision making.
 
With a desire to give back for all of the help he received in his own journey, John's passion became training people to become healthy. John has a background in personal, small group, and large group training and loves preparing for and competing in Spartan Races. He also coached youth soccer for three years while in college at WSU. Ask John about his journey and you will learn he can relate to people on almost any level of fitness!


Lauren Derr

Lauren holds a Bachelor's of Science degree in Nutritional Science and has worked as a Nutritionist since 2013. She has experience working in various gyms and outdoor boot camp classes along with a history of playing many sports. Soccer is Lauren's sport of choice which she played through college. Her years as an athlete were the gateways to her passion for health. She believes in total body health and wellness and enjoys creating personalized health plans for each of her clients. These health plans include dietary recommendations, strategies to influence positive thought processes and a plethora of workout plans inside and outside of the gym.
 
When she is not at the health club or working at Seattle Children's hospital as a nutritionist, you can find her by water soaking up the sun, at music festivals or concerts, participating in any type of outdoor activity or when the time is available, traveling to a new place.

Overnight Crew

Prior to our plans on having 24 hour access, BHC had contracted with a cleaning company to clean our facility each night.

Knowing we needed more direct supervision of the facility when we started 24 hour access - we set about hiring our own overnight crew that would both clean the club and be a presence while members were using the club after hours.

Now, our overnight crew of Ryan, Vanessa and Ace have become a part of the BHC team and besides cleaning the club and keeping an eye on things, have taken on numerous additional tasks to help with the overall operations of the Club.

As with all staff, all three are CPR and AED trained and certified. Feel free to say 'hello' when you see them!
Seafood Fest Takes Over Ballard

Seafood Fest will again be taking over Ballard July 8-10th. Because of this, our parking at Chase Bank will be unavailable the evening of July 8th and all day July 9th and 10th. We apologize for any inconvenience this may cause.

BHC will also be hosting Zumba on the mainstage July 9th at 11am. This is open to all!

BHC Highest Rated Club in Seattle

Last month a very respected consumer advocate organization, Consumer's Checkbook, published their most recent ratings. Of all "Fitness/Athletic Clubs" included in their survey, Ballard Health Club was the highest rated in the category of "Overall Value for Your Money" among clubs that had at least 25 respondents.

When rating Ballard Health Club, 94% of customers rated BHC "superior" for "overall value for your money." In comparison, Olympic Athletic Club received a 47%, LA Fitness Ballard a 24% and Fitness 19 in Ballard was not rated.

Proof positive that BHC members are smart with their money!

Rowing Clinic

Have you ever wanted to try out our rowing machines but weren't sure how to get started on them? Or maybe you read The Boys in the Boat this year and are now inspired to give rowing a try? Then we have the perfect clinic for you!

Come join Ballard Health Club member Sam Beattie, (former Dartmouth varsity rower) to learn the fundamentals of the rowing machine, (a.k.a. ergometer or "erg" for short!)

In this 15-minute clinic, you are welcome to observe or participate. During the session, Sam will take a few minutes to demonstrate the proper technique on the erg, so that you can train effectively and avoid injury. There will be plenty of time for any questions you may have.

Four 15-minute sessions will be held back-to-back on July 23 starting at 1 pm. This clinic will be free to all members.

Rowing has been a part of Sam's life since he was born. His mom, Martha, was a Junior National Team coach, and is the founder of Seattle's own Martha's Moms, a masters rowing program for women, that recently celebrated its 31st anniversary. As a result, Sam grew up around racing shells and boathouses. In fact, his first time in a racing shell was before he was born, when Sam's mom coxed a boat while pregnant with him.

Sam started his own rowing career in middle school in Montreal, rowing on the 1976 Olympic rowing basin. After moving back to the States, he went on to be a varsity rower in high school at Phillips Academy Andover, and at Dartmouth College. Sam rowed at the three seat in Andover's 2003 NEIRA champion varsity boat, and went on to compete at the Henley Royal Regatta in England. Post-college, he's raced in the Dartmouth alumni boat in the Head of the Charles in Boston.

Outside of rowing, Sam's a game designer by trade, and he and his wife, Julie, recently moved to Seattle from San Francisco. He's thrilled to be back in the city which he always, to some degree, has considered home. Even living on the east coast for 20 years, Sam's been a Mariners fan the entire time, through good years and bad. Now, Sam and Julie live in Ballard with their dog, Zoe, a Border Collie/Staffordshire mix.
24 Hour Access

24 Hour Access is now being used by many members since June 1st!

Make sure you get your key fob to take advantage of this member benefit.

RFID Key Fobs are available at the front desk. Accessing the club after hours requires the use of the key fob.
Summer Classes at the Park
 
This summer we will be holding four classes at the Ballard Commons Park, just north of BHC. Everyone is welcome! Classes are free and open to the public.

YOGA
Saturdays 9-10am
**Starting July 16th**

TAI CHI
Tue/Thur 6-7pm
Sundays 10am
**Starting July 12th**

Upgrading to PLUS Membership

As you are aware by now, BHC requires a PLUS membership to attend any of the 80+ classes BHC offers weekly (other than Silver Sneakers and Chair Yoga).

For a monthly renewing member a PLUS membership is $10 more a month than a regular membership and a PLUS Yearly membership is $100 more than a regular yearly membership.

If you were a monthly renewing member before March 1st, you have been grandfathered in to your regular rate with a PLUS status for classes until September. If you have a yearly membership established before March 1st, your membership is PLUS for the remainder of that membership.

As a monthly renewing member, you may let us know now that you want to have your membership automatically upgraded to a PLUS membership in September. To do this, download the BHC Membership Upgrade form by clicking HERE or pick up a form at the Club. Once you have filled out the form, please drop it off at the BHC Front Desk or scan and email to memberaccounts@ballardhealthclub.com.

Member Spotlight:
Joanne Hjort and
Dennis Raymond

How long have you been a member at Ballard Health Club?
Joanne: I have been a member since about 2004.

Dennis: September, 2002.


What is your favorite piece of
equipment or exercise to do in the gym?
Joanne: I think it's called something like the dual-crossover something-or-other!  You know the one, in the NW (I think) corner of the main floor.

Dennis:  Cycle, weight machines, free weights and treadmill. 

Why do you work out?
Joanne: Being in a wheelchair, it is important for me to do some weight-bearing exercise.

Dennis:For strength and conditioning. As Joanne mentioned, we also swim and do water aerobics twice a week, in addition to BHC 2 or 3 times a week.

What do you do to work out?
Joanne: It has been especially helpful to have the hand operated bicycle.  When I first joined the club I asked Brandon (a trainer at the time) if the club had such a machine.  He said no but a few months later he suggested I put my request for one in the suggestion box.  A few days later Lowen and Brandon asked me to look at few catalogues and we selected one.  It was shipped and my wheelchair did not fit over the base.  They shipped it back and got the present one.  You can see why I have such loyalty to Ballard Health Club.

Dennis: I usually do a cycle, including machines for biceps, triceps, deltoids, calves, thighs, probably other muscles whose names I can't think of, plus free weights and treadmill. 

What in the gym has worked for you in attaining your goals?
Joanne: The helpfulness and acceptance of everyone makes it great to be here. 
 
Dennis: What I have been doing all along - Cycling, using the weight machines, free weights and the treadmills.

Why do you choose to work out at BHC? (instead of another gym)
Joanne: Same as the answer above - The helpfulness and acceptance of everyone makes it great to be at BHC.

Dennis: The staff, the management, the condition of the club, machines, etc.  The reasonable cost.
 
Anything else you want to add?
Joanne: Again, see above! This is crucial for me.  Dennis and I swim two days a week at Shoreline pool for the same reason.  Because it is so good for us in so many ways!

Dennis:  I'm happy to have BHC as part of my weekly schedule.

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. 

Zoom In On Health: Arthritis

For the fourth month of our "Zoom in on Health" series we'll be talking about the different types of arthritis, and how to best design an exercise routine for those who are affected by it. This inflammatory joint condition is currently the leading cause of disability among adults in the U.S., affecting about 21.6% of population! Two of the most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis is caused by the degeneration of cartilage in the joints, and is often related to aging. Rheumatoid arthritis is a systemic, degenerative joint disease in which the body's immune system mistakenly attacks its own tissues in the joints or organs, causing an inflammatory response resulting in pain and stiffness.

For those suffering from arthritis, there is a bright side! Research has shown that improving muscle strength and enhancing flexibility through exercise can decrease arthritis symptoms. However, if you are experiencing an arthritic flare-up, even flexibility exercises may not be able to be performed, so be sure to reschedule your workout for another day.

Here are a few important tips for exercising with arthritis to help guide your workout routine. The most important thing to remember is to stay within a pain-free range of motion. Pain persisting for more than 1 hour after exercise is an indication that the exercise was not an appropriate option and should be modified or eliminated from the routine. Similarly, it is best to avoid very heavily-loaded or extra-repetitive movements that may increase stress to the affected joints. I recommend starting with 1 set of 10-12 repetitions per exercise, and gradually working up to doing 3 sets per exercise. Try to complete your entire strength training routine 2-3 times per week.

Additionally, those with osteoarthritis tend to have a decrease in strength and proprioception, which is your ability to sense where your body and limbs are in relation to the other things around it. Therefore, core and balance exercises will be very important in order to increase levels of joint stability and balance.

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


Roxy Turner
BHC Personal Trainer 
Breezeway Door Has Been Installed

As you have probably noticed by now, we have our new breezeway door installed at the 22nd Street entrance. This door will be open during front desk hours (Monday through Friday 5:30am-10pm and Sat/Sun 8am-8pm) and closed for our overnight hours. When the door is closed and locked, a numerical code will be required to enter.

Members who have a key fob will be given the special numerical code before we start locking the door overnight. Any code changes will be distributed to eligible members through email - so make sure we have your current and correct email on file!

4th of July Outdoor Workout

During the July 4th holiday season - Slip in this 7 minute workout before you eat that potato salad or BBQ! Check out our Fresh Air Boot Camp instructors as they show you high and low impact versions of this workout on location at Golden Gardens Beach and Green Lake Park. All you need is a pair of dumbbells, a timer or watch and your body weight! Ready, set, GO!

Take a look at a video of this workout on our BHC YouTube channel!

4th of July 7 Minute Workout!
Do each exercise for one minute / NO rest between exercises / Take a one minute rest before doing a second or third set!

1) "Star" Jacks: Jacks, with an explosive jump - arms and legs out in a star shape

2) Patriotic Planks: "Up and Downs" High plank position to low (forearm) plank up and down, alternate each time R/L, then L/R

3) Liberty Lunges: Jumping lunges, use your arms for more cardio!

4) Brave Burpees: Be brave! Squat thrust, push up, jump up!

5) Firecracker Feet: Fast feet in and out, circle right, circle left, forward and back

6) Freedom Flys: Grab your dumbbells!

Do following exercises 1+2+3 in a row and keep repeating)

1-Reverse fly: hinge at hips, knees slightly bent, lateral lifts with weights
2-Bent Over Rows: Pull elbows back and close to ribs, pinch shoulders together
3-Tricep Kickback: At top of row, hinge back at elbow, engaging your tricep.

Ivonne DePauli
BHC Trainer

 
YouTube Video Workout

Check out the latest Killer Cardio Workout from Allison:

Nutritional "Did You Know"

While summer time is a great time, allergy season is also upon us! Attention to those who suffer with Seasonal Allergies: did you know what you eat can suppress seasonal allergy symptoms? Allergy symptoms occur due the immune system producing antibodies in reaction to something within the environment. Histamine is released during this process and symptoms occur, such as watery eyes, sneezing and wheezing.

There are foods with similar protein structures of allergens, such as different types of pollens; when these foods are consumed, those same antibodies are produced. These foods are called Cross Reactive Foods.

For example, if you have a Birch pollen allergy, you may not tolerate apples well or they may enhance your allergic reaction to Birch. Why? The proteins are similar enough that the body processes them the same, causing an allergic reaction. If you suffer from intense allergies, it is a good idea to stay clear of these foods during the allergy season.
 
Coming into the month of July, Washington's highest allergen is grass. You can access the Monthly Allergy Forecast at http://www.accuweather.com to keep track. Below, find the list of foods that cross-react with grass pollen.
 
>Melon
>Pea
>Peanut
>Orange
>Tomato

 

If you are a Hay Fever sufferer, which includes grass, tree and weed pollens, your list is a bit longer. Below, find the list that refers to cross reactive foods of Birch, Alder, Elm and Hazel.

>Apple               >Apricot               >Cherry
>Kiwi                 >Nectarine            >Peach
>Pear                 >Plum                  >Capsicum (green pepper)
>Carrot               >Celery               >Potato
>Tomato             >Peanut               >Anis
>Basil                 >Caraway Seeds   >Coriander
>Dill                   >Fennel               >Lovage
>Marjoram          >Oregano             >Paprika
>Pepper              >Tarragon            >Thyme
>Wormwood        >Almond              >Brazil Nut
>Hazelnut           >Walnut

 
Lastly, for those who suffer from Mugwort allergies, below is the list of those cross reactive foods.

>Melon               >Capsicum (green pepper)
>Carrot               >Parsnip
>Anis                  >Basil
>Camomile          >Caraway seeds
>Coriander          >Dill
>Fennel              >Lovage
>Marjoram          >Oregano
>Paprika             >Parsley
>Pepper              >Tarragon
>Thyme              >Wormwood
>Sunflower seeds

Refer to www.foodallergens.info for more information or to print out these lists.

It is important to note that the proteins differ from raw foods to cooked foods. You may have a reaction to raw carrots, but not to cooked carrots. Also, you may only have a reaction to one or two foods on the list. Experimentation is key to determining which foods are beneficial to pull out of your diet during the allergy season. 


Lauren Derr
BHC Nutrition Coach
Club Improvements

  • We have replaced all of our red mats throughout the main gym with new black mats. The red mats showed shoe scuff marks which made the mats look unclean. The black mats are easier to clean and look much better.  The old red mats have found a new home with our outdoor Fresh Air Boot Camp members.
     
  • We are starting work on a painting plan that includes new colors for Studio X and cleaning up the look in our lower stretching room.
BHC Parking

With all of the BHC parking areas, it can be confusing to know when each one is open and available 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

Important:

Please be considerate of your fellow BHC members and do not use a parking spot unless you are at the club. Using BHC parking for other purposes before or after being at the club is inconsiderate. Violators may be ticketed, towed and/or lose parking privileges at BHC parking areas.
Lots to do this Summer !
 
It's summertime and living is easy.  We've got your summer covered with over 80 classes a week in our two studios and Fresh Air Boot Camp at both Green Lake and Golden Gardens.

On top of all that we are now adding outdoor classes July through September in Ballard Commons Park. We have found an exceptional Tai Chi teacher, Dennis Mace to teach Tai Chi classes in the park Tuesdays and Thursdays from 6pm-7pm and Sunday mornings at 10am, perfect for those of you who want to chill out before your walk through the Farmers Market.

Also, we are also bringing back Yoga in the Park on Saturdays at 9am. Jamie Carroll will teach those classes giving your mornings an extra dose of sunshine. 

All of the Tai Chi and Yoga in the Park classes are open to the community along with BHC members.

If that isn't enough for you, Taylor Clarridge will teach a special Zumba class to open Ballard Seafoodfest on the main stage at 11am on Saturday July 9th, so come on out and join us for a dance. Hope to see you at class!


Karen Gamble
BHC Class Director

From the Owner
 
We have been going through some changes with our staff at Ballard Health Club and I'm using my article this month to describe those changes to you.

As you can see from the "New Staff at BHC" article above, we have 3 new faces in our BHC family. I have enjoyed getting to know John, Lauren and Brittany these past few weeks and I look forward to our members getting to know them too.

John, Lauren and Brittany will be working the front desk and available to members for Fitness Training. In addition, John and Brittany have experience as class instructors and will most likely be getting involved with teaching classes here as well. Lauren has a degree in Nutrition and is taking over the Nutrition Coaching duties from Stephanie Gray.

Stephanie Gray has left BHC to live with and take care of her mother in Olympia. Matt Bruner has been planning on leaving BHC to pursue his long term goal of being a substance abuse counselor. Chad Cook will switch from having a regular shift to filling in for other staff as needed.

Aimee Miller had a shift on Sundays but has now taken on the role of filling-in for people on vacation (which happens quite a bit in the summer). Clara Gilbrough had a Friday and Sunday morning shift since her break from college and is now down to just the Sunday shift but will be giving that up soon when she goes back to college next month.

Our recent changes included some shuffling of shifts with our core training staff of Ivonne DePauli, Matt Anderson, Jade Dahle, Allison Raines and Roxy Turner. In addition to working front desk / training shifts and all being class instructors - this group of five have many other job functions at BHC. Ivonne also handles human resources and manages the Fresh Air Boot Camp. Matt is also our Facilities Manager and manages the Overnight Crew. Jade is also our Operations Manager and website development manager. Allison handles publishing the monthly newsletter and social media posts, provides 'quality control' checks of our staff and class schedule, is our buyer and takes on additional special projects. Roxy is our sign maker, operation manual editor and also does other special projects.

Harvey continues to clean equipment during his mid-day shift 3 days a week and Karen Gamble continues to perform her magic managing over 80 classes a week as our Class Director.

There is quite a bit included in the day to day operations of a health club. I am fortunate to have a group of individuals that work hard to keep our Club moving along smoothly day after day and I appreciate the hard work and diligence it takes to make all that happen.

Sincerely,

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