Reflections: January-February 2025

BELLEVUE CLUB

JAN-FEB • 2025

GROUP-X

GETS YOU MORE THAN JUST PHYSICALLY FIT

KEEP YOUR RESOLUTION

DRINK A MOCKTAIL SWEAT IT OUT

SAUNAS AROUND THE SOUND

PLUS

PEAK CONDITION HOW TO GET FIT FOR WINTER SPORTS

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242 5th Ave W Kirkland

8427 SE 47th St, Mercer Island

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9205 SE Shoreland Dr, Bellevue, www.shorelanddrivewaterfront.com

PA R T N E R & F O U N D E R

PA R T N E R & F O U N D E R

PA R T N E R & F O U N D E R

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jason@realresidential.com 425.890.9909

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FOUNDING MEMBER

FOUNDING MEMBER

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dicker@realresidential.com 425.466.2919

will@realresidential.com 425.233.9540

Galya Kirstine

Nick Glant

Jason Foss

Dicker Cahill

Steve Curran

Will Cahill

VISIT US AT REALRESIDENTIAL .COM rea l re s i d e n t i a l i s a l i c e n s e d rea l e s t a te b ro ke r a n d a b i d e s by E q u a l H o u s i n g O p p o r t u n i t y l aw s . A l l m a te r i a l p re s e n te d h e re i n i s i n te n d e d f o r i n f o r m a t i o n a l p u r p o s e s o n l y. I n f o r m a t i o n i s c o m p i l e d f ro m s o u rc e s d e e m e d re l i a b l e b u t i s s u b j e c t to e r ro r s , o m i s s i o n s , c h a n g e s i n p r i c e , c o n d i t i o n , s a l e , o r w i t h d raw w i t h o u t n o t i c e . N o s t a te m e n t i s m a d e a s to a c c u ra c y o f a ny d e s c r i p t i o n . A l l m ea s u re m e n t s a n d s q u a re f o o t a g e s a re a p p rox i m a te . Exa c t d i m e n s i o n s c a n b e o b t a i n e d by re t a i n i n g t h e s e r v i c e s o f a n a rc h i te c t o r e n g i n e e r. T h i s i s n o t i n te n d e d to s o l i c i t p ro p e r t y a l rea d y l i s te d .

JAN/FEB 2025

C O N T E N T S COMMUNITY & CLUB MIND & BODY PEOPLE & PLACES

14 •

P OWE R PAIR

Ne w his and her athletic wear f rom Eclipse.

16

20

•

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HAPPY LU NAR N E W YE AR

It ’s going to be delicious.

B ET TE R TOG ETH E R

See what Group-X gains you.

24 FOLLOW THOS E FIN N S

Social saunas are hot.

28

RU N NING WITH R E S E ARCH

Member Emily Kroshus-Havril.

34 NOW TR E N DING

Nonalcoholic drinks come of age.

40 S NOW S P ORTS PR E P

P repping for winter sports’ t wists and turns.

4 | jan/feb 2025 reflections

Modern.

Conf ident.

Clever.

Bold.

Endless Inspiration.

Destination.

—All in One Place.

Shop the Ultimate Selection of Brands You Love.

Explore The Dining District and a Vibrant Nightlife Scene.

bellevuecollection.com

COMMUNITY & CLUB

U P FRO NT:

RE FLEC TIONS MAGAZINE VOLUME 38 ISSUE 1

LETTER

creative director

Asa Douglas 425.688.3163

FROM THE

art director

CLU B

Bonnie Tankovich editor

Julie H. Case advertising

Debbie Brickman 425.488.3211 To receive a media kit, please call 425.445.6800 or visit bellevueclub.com.

B E LLEVU E CLU B

DEA R MEMBERS, Happy New Year! As we welcome 2025, I can’t help but reflect on the past year and what it meant for the Club. Year after year we strive to adapt to your needs and aim to add programming and spaces that are meaningful to you and your wellness. Beyond our athletic and social offerings, 2024 reminded me that we are also your home away from home.

I’ve always felt that the Club is so much more than a place for fitness; we are a vibrant community filled with activity and connection. This was never more apparent than when we experienced the “bomb cyclone” storm in November. With most of the Eastside out of power, the Club became a sanctuary for members to grab a bite, charge devices, work, and most importantly maintain some normalcy. If you came into the Club during those few days, you would have been surprised by the sheer number of people lining the hallways, utilizing nearly every electrical outlet in sight.

But what was most impressive was how everyone—members and staff—made the best of the situation and treated each other with respect. Creating a place for you to gather in both good and challenging times embodies our mission of being a valuable part of your lives.

Wellness is more than working out (although that’s certainly an important piece); it’s also getting a spa treatment or your morning coffee from the Market, meeting up with friends at Cosmos… anything that makes you happy. We are pleased to offer a place that promotes our members’ wellness; we strive to be the best part of your day.

You may have noticed a little change to the magazine with this issue. We’ve given the cover a little facelift—just to keep things fresh.

Here’s to 2025, and I look forward to seeing you at the Club.

Connor Eden General Manager

6 | jan/feb 2025 reflections

president

S. W. Thurston general manager

Connor Eden

athletic services

425.455.1616 bellevueclub.com

bellevue club hotel

425.454.4424 bellevueclubhotel.com

BELLEVUE CLUB REFLECTIONS (ISSN 1096-8105) is published bi-monthly by the Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004. Copyright 2019 by Bellevue Club. All rights reserved. Reproduction in whole or in part without express written permission is prohibited. Publication number 715390. Periodicals postage paid @ Bellevue, WA, and additional offices.

Editorial, Advertising and Circulation Office: P.O. Box 90020, Bellevue, WA 98009 (mailing address); 11200 S.E. 6th, Bellevue, WA 98004 (street address); telephone 425.455.1616. Produced by Vernon Publications, LLC, P.O. Box 970, Woodinville, WA 98072-0970. POSTMASTER send address changes to BELLEVUE CLUB REFLECTIONS, 11200 S.E. Sixth St., Bellevue, WA 98004.

OUR UNIQUE SELLING PROCESS GETS YOU MORE MONEY

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Average Original List Price To Sales Price Since 2014: 101.17% Coldwell Banker Bain

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150 Bellevue Way SE Bellevue, WA 98004

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www.nateshort.com

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425.891.5842

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nate@nateshort.com

COMMUNITY & CLUB

2025

C A L E N D A R

JAN/FEB • upcoming events

january 4

YOUTH ORIENTATION

6

SESSION 3 CLASSES BEGIN

6

PROGRESSIVE STRENGTH SERIES

7

WINE TASTING WITH ELSOM CELLARS

8

VA L E N T I N E ’ S D AY C O O K I E D E C O R AT I N G F E B R UA RY 1 1 If cookies are one of your love languages, you’re going to want to sign your kiddos up for this special Valentine’s Day treat. We’ll decorate heart shaped cookies and make crafts to give out to the special people in your life. $30 per child, adults free with participating child.

weekly

monthly

Mondays

L IV E M US IC

• Toddler Open Play*

Atrium | 5:30 P.M. Jan. 10, 24, 31

• Half-price Bottle Night in Cosmos Saturdays

V I TA M I N B S H OTS

• Pool Inflatable Obstacle Course

Third Thursday of the month 11 A.M.-2 P.M. | Studio 1

Sundays • Sunday Football in the Atrium (Until Feb 9.)

B E AT T H E G E E K TR IV IA

• Sunday Family Table

Third Thursday of the month 6-8 P.M. | Atrium

• Half-price Bottle Night in Splash

8

8 | jan/feb 2025 reflections

1/302/5

BELLEVUE CLUBCENTRAL PARK TOURNAMENT

2

GOLF SESSION CLASSES BEGIN

4

WINE TASTING

5

TEEN PERFORMANCE SERIES

PHYSICAL THERAPY CONSULTATIONS

11

PILATES FOUNDATION SERIES

VALENTINE’S DAY COOKIE DECORATING

13

MOTHER-DAUGHTER GALENTINE’S DAY BASH

14

VALENTINE’S DAY DINNER IN POLARIS

21

BEAT THE GEEK TRIVIA NIGHT

8

PHYSICAL THERAPY CONSULTATIONS

10

FAMILY MAD SCIENCE NIGHT

17

KIDS TAKE OVER

17

BEAT THE GEEK TRIVIA NIGHT

24

SESSION 4 CLASSES BEGIN

18-20

ORANGE COUNTY JUNIOR TENNIS TRIP

26

TEEN PERFORMANCE SERIES

22

PILATES FOUNDATION SERIES

27

BC SUPPER CLUB

24-25

INTERNATIONAL MIXED DOUBLES EXCHANGE

25

YOUTH ORIENTATION

29

TEEN PERFORMANCE SERIES

30

PILATES FOUNDATION SERIES

30

BC SUPPER CLUB WITH ELSOM CELLARS

31

KIDS MOVIE NIGHT

• Indoor Pool Water Runner

*No Toddler Open Play on 1/20 & 2/17

february

BELLEVUE CLUB APP Scan to register or visit members.bellevueclub.com

EXCEPTIONAL SPORTS MEDICINE AND SPINE PROGRAM

AT OVERLAKE

Get back to living an active lifestyle.

At Overlake Medical Center & Clinics, our Sports Medicine and Spine Program specializes in helping athletes aged 14 and older to optimize performance and recover from mild to severe sports or spine injuries.

In addition to minimally invasive surgery, we offer many nonsurgical therapeutic treatments including steroid injections, platelet rich plasma and Tenex procedures.

Schedule an appointment. Call 425.394.1200.

To learn more, visit overlakehospital.org/sportsmedicine or scan the QR code.

COMMUNITY & CLUB

N E W S F E E D YO U T H ACTIVITIES CONTINUE It’s not too late to sign up for youth and family classes and activities. Session 3 starts on January 6 and runs through February 16, and Session 4 goes from February 24 to April 6.

And don’t forget about School Break Camps. Midwinter Break is from February 17 to 21.

S AV E BELLEVUE CLUB MEMBERSHIP OPEN HOUSE Saturday, March 8, 2025 | noon–5 p.m.

It’s time for us to show off the best of Bellevue Club. Enjoy class demonstrations, family activities, giveaways, and more.

Get to know the Club in a whole new way.

THE DAT E

march

8 •

OPEN HOUSE NOON-5 P.M.

➼ For the most up-to-date offerings, please visit members.bellevueclub.com.

10 | jan/feb 2025 reflections

k n i h T ! g n i r Sp design – build • maintenance • seasonal color • holiday For a complimentary consultation call (425) 868-2200 Redmond, Washington • sandergroves.com

COMMUNITY & CLUB

P O W E R

STYLE

P A I R

ELEVATED SPORTSWEAR ESSENTIALS FOR HIM & HER If comfort is king, but you’re not willing to sacrifice style, you’ll be thrilled with what’s new in Eclipse for 2025. Whether you’re on the court or getting coffee, we’ve got you covered with basics that are anything but.

Bugatchi Three Button Polo, $149

Vuori Strate Tech Tee, $54

SO FRESH & SO CLEAN Smooth Lactic Acid & Willow Bark Goat Milk Scrub Bar Soap from Beekman 1802, $13

HIM 12 | jan/feb 2025 reflections

Vuori Ponto Performance Crew, $110 and Kore shorts, $68

Bugatchi Long Sleeve Quarter Zip Pullover, $149

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OVERLAKE

TOUR TODAY! Call 425-295-2630 or visit aegisliving.com/bellevue bellevue club jan/feb 2025 | 13

HER

COMMUNITY & CLUB

STYLE

Meet your new athleisure favorites in classic black and white.

Milk Stick All-Day Invisible Deodorant from Beekman 1802, $18

Vuori Energy Top, $54

Vuori Performance Joggers, $94

Vuori Halo Performance Crop 2.0, $58 and Clean Elevation Leggings, $98 Greyson Phoenix Flare Skirt, $108

Oliver Thomas Maxed Out Bucket Backpack, $175 and Customizable Badge, $20

14 | jan/feb 2025 reflections

Welcome to the Team We are pleased to welcome Dina Carkonen and Clare Dandridge to the Rockefeller Global Family Office (RGFO). Dina and Clare join Paget Wealth Partners, based in Bellevue. Dina and Clare exemplify the caliber of talent our established Private Advisor teams are attracting to our firm. Their expertise and experience in working

Dina Carkonen Wealth Manager

Clare Dandridge Business and Client Relationship Manager

with ultra-high-net worth families complements Paget Wealth Partners dedication to providing the Rockefeller experience to their select clients.

Connect with us rockco.com/paget-wealth-partners pwp@rockco.com Check the background of Our Firm and Investment Professionals on FINRA’s BrokerCheck. Rockefeller Financial LLC is a broker-dealer and investment adviserdually registered with the U.S. Securities and Exchange Commission (SEC); Member Financial Industry Regulatory Authority (FINRA), Securities Investor ProtectionCorporation (SIPC). Rockefeller Financial LLC is not a bank. Where appropriate, Rockefeller Financial LLC has entered into arrangements with banks and otherthird parties to assist in offering certain banking related products and services.

Investment, insurance and annuity products offered through Rockefeller FinancialLLC are not FDIC insured, may lose value, are not bank guaranteed, not a bank deposit, and not otherwise insured by any federal government agency. Investinginvolves risk, including the possible loss of principal. Past Performance is no guarantee of future results and no investment or financial planning strategyguarantees profit or protection. ©2023 Rockefeller Capital Management. All rights reserved. RCMID-1428079438-7109

MIND & BODY

w r i t t e n b y a l i s o n b r ow n r i g g

C HI NES E LUNAR NE W YEAR WELCOME IN THE YEAR OF THE SNAKE ON JANUARY 29 WITH GREAT FOOD AND GOOD FUN The customs associated with the Chinese New Year (also known as the Spring Festival) are steeped in tradition and meant to usher in prosperity and good luck. Homes are festooned with red, streets are alive with firecrackers, and family meals are filled with dishes representing good fortune.

Abi Liu, head coach of the Bellevue Club Swim Team, grew up in southern China, where a whole fish is served on New Year’s Eve. “For me, it’s about the emotions attached to the night. It’s a big family gathering and there’s food—lots and lots of food,” says Abi. In northern China, dumplings are the traditional food at New Year.

The whole family pitches in to fill, pinch, and boil dumplings before devouring them at midnight.

16 | jan/feb 2025 reflections

Local cookbook author Hsiao-Ching Chou and her 17-year-old daughter, Meilee Chou Riddle, have just released “Feasts of Good Fortune: 75 Recipes for a Year of Chinese American Celebrations, from Lunar New Year to Mid-Autumn Festival and Beyond.” Their recipe for Pork and Chinese Cabbage Dumplings is worth the effort for an authentic taste of this lucky dish.

p h o t o g r a p h y b y c l a r e B a r b o za

DINING

STEAMED GINGER-SCALLION BRANZINO Makes 4 to 6 servings, family style

INGREDIENTS

6 green onions, cut into 3-inch julienne ½ cup very finely julienned fresh ginger, divided 1 whole branzino, about 1½ pounds (ask the fish butcher to clean and scale the fish) 1 to 2 teaspoons kosher salt 3 tablespoons soy sauce 2 tablespoons Shaoxing wine or a dry white wine (optional) 2 tablespoons vegetable oil Roughly chopped fresh cilantro leaves (about ½ cup)

• Set up your steamer over medium heat. In a medium bowl, mix the green onions and ginger. Put half the mixture in another bowl. Set aside.

• Score the fish by gently making three or four cuts along the body from the dorsal fin to the belly. Your knife should graze the bone but not cut through it. Repeat on the other side. If you have two fish, repeat these steps for the second fish.

• Line a steam-proof dish with a piece of parchment paper, cutting the parchment to size as needed. After steaming, the parchment will help you transfer the fish to your serving platter. (If you have a larger steamer, you could use a glass pie plate, for example.) Place the fish on the parchmentlined dish. Carefully sprinkle some salt into the slits. Using half the ginger-onion mixture, place a few strands of ginger and onion in all the slits on both sides. Carefully lift the lid of the steamer, making sure to position yourself away from the burst of steam that will rise. Place the fish in the steamer, cover, and let steam for about 15 minutes.

• Meanwhile, combine the remaining ginger and onions with the soy sauce, wine, and vegetable oil in a small pot.

Heat over medium-high heat. Once it comes to a boil, reduce the heat to low. Keep the sauce over low heat while the fish steams.

• Once the 15 minutes are up, check the fish for doneness: Turn off the heat and carefully lift the lid of the steamer and set aside. Using the tip of a sharp knife, gently probe the flesh at the thickest part of the fish. If it is opaque and flakes, it’s done. If it looks underdone, then replace the lid, turn the heat to high and steam for an additional 5 minutes.

• When done, take the dish out of the steamer and set it on a heatproof surface. Place your serving platter next to the fish.

Using the parchment, lift the fish out of the steamer dish and place on the serving platter. Shimmy the parchment out from under the fish. Then pour the sauce mixture evenly over the fish. Garnish with cilantro and serve.

PORK AND CHINESE CABBAGE DUMPLINGS Makes about 48 dumplings FOR THE DOUGH:

2½ cups unbleached all-purpose flour, plus more for dusting ¾ cup warm tap water For the Filling: 1 pound ground pork, preferably Kurobuta pork (or another type that’s not too lean) 2½ cups loosely packed finely chopped Chinese cabbage 1 green onion, finely chopped 2 tablespoons soy sauce 1 teaspoon minced fresh ginger 1 teaspoon sesame oil ¼ teaspoon white pepper powder Your favorite dumpling dipping sauce • To make the dough, place the flour in a large mixing bowl. Add the water and, using a rubber spatula or wooden spoon, stir the water and flour together.

Continue to stir gently until a ball of dough starts to form.

HSIAO-CHING CHOU AND MEILEE CHOU RIDDLE

•To make the filling, combine the ground pork, Chinese cabbage, green onions, soy sauce, ginger, sesame oil, and white pepper in a medium bowl and mix well. Set aside.

• To make the wrappers, divide the dough in half. Roll each half into a rope that’s about ¾ inch in diameter and about 18 inches or so in length. Cut each rope into pieces that are about ¾ inch thick (or 9 or 10 grams).

Dust your work surface and the dough pieces with flour.

Roll each piece into a ball, then press it between your palms into a silver-dollar-size disk. With a 10- or 12inch Chinese dowel-style rolling pin (available in Asian markets or online), roll each disk into a flat circle about 3 inches in diameter. Dust with flour as needed to prevent sticking. Don’t worry about making a perfect circle.

•Place a dollop of filling, about a teaspoon or so, into the center of a wrapper. Fold the round wrapper in half over the center into a half-moon shape and pinch shut along the edges. The dough should be just sticky enough to seal without using water or egg. Repeat until you have used up all the dough or you run out of filling.

18 | jan/feb 2025 reflections

• Start kneading the dough to make a ball. The dough should feel slightly tacky but not damp. Cover the dough with a damp towel or plastic wrap, and let it rest for a minimum of 20 minutes.

• To cook, fill a large soup pot with 4 quarts of water and bring to a boil over high heat. Set a 1-cup measuring cup filled with cold water next to the stove, within easy reach. When the water starts to boil, carefully add about half the prepared dumplings, or only as many as your pot can accommodate without overcrowding. Return to a boil and cook for about 5 minutes. You may have to fish out a dumpling and cut it open to confirm. Keep a close watch on the water as it will likely bubble over.

Add a quick splash of the cold water to help calm down the boil and adjust the heat as needed. You want a steady boil that doesn’t boil over the top of the pot.

The dumplings are done when they puff up and float, and the skins are slightly translucent. Use a large, slotted spoon or a spider strainer to transfer the cooked dumplings to a platter. Serve with your favorite dumpling dipping sauce.

Both recipes courtesy of Hsiao-Ching Chou and Meilee Chou Riddle from “Feasts of Good Fortune: 75 Recipes for a Year of Chinese American Celebrations.”

Let Our Family Take Care of Yours.

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Providing unmatched quality of the highest level in senior care.

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bellevue club jan/feb 2025 | 19

MIND & BODY

B ET T E R T O G ET H E R • written by

alison b r ow n r i g g

H OW G R O U P E X E R C I S E M A K E S

20 | jan/feb 2025 reflections

FITNESS

When we ponder adding a new angle to our fitness routine, we tend to think about it in terms of our individual goals: What will make me smaller, bigger, stronger, or more agile? Group exercise—known as Group-X around the Club—it turns out, has been shown to increase one thing solo training can’t: community.

While group exercise certainly isn’t new—Jazzercise has been around since 1969—the number of group classes the Club offers has exploded over the last 20 years, with the arrival of spin classes and HIIT among them. The desire for more socially focused workout experiences has proliferated in our post-pandemic world, where the importance of being together has taken on new meaning. But what exactly is it about Group-X classes that creates community?

GROUP EXERCISE IS SO GOOD FOR YOU THAT THE SIDE EFFECTS MAY INCLUDE MORE ACCOUNTABILITY, INCREASED ENDURANCE, AND A NEW COMMUNITY OF FRIENDS. CAMARADERIE CREATES ENDORPHINS BUT CONNECTION IS ITS OWN REWARD

Human beings are social creatures. We like to interact and thrive off that connection. Whether it’s congratulating each other or commiserating, a strong bond develops when enduring burpees together.

Your first day in a Group-X class might be a little intimidating—being new at something always is—but welcoming words of encouragement from other group members make the magic that removes many of the barriers to exercise.

“A sense of camaraderie creates endorphins,” explains Bellevue Club Group-X instructor Caroline Fuller. “It’s a way to be social together in a healthy way, even if you only see each other in class.”

CO N N E C T I O N S B EYO N D T H E M AT That connection is its own reward, agrees member Jill Bowles, who regularly attends Mat Pilates classes.

“It’s not just about the exercise,” she says. “We discuss our lives, our zucchini crop from the garden, and the books we’re reading. We look forward to talking with each other.” bellevue club jan/feb 2025 | 21

MIND & BODY

GROUP-X CLASSES WE OFFER

AQUA DANCE

MAT PILATES

AQUATIC CLASSES

POWER CYCLING

BARRE

POWER YOGA

BODY BURN

SENIOR CIRCUIT

BOLLYWOOD FITNESS

SENIOR CONDITIONING

CARDIO DANCE

SENIOR YOGA

CARDIO STEP

SHALLOW-WATER AEROBICS

CIRCUIT TRAINING

SKILLX SPEED

CORE & MORE

SKILLX STAMINA

DEEP-WATER AEROBICS

STUDIO CLASSES

GENTLE YOGA

TRX CIRCUIT

HATHA YOGA

VINYASA YOGA

HIGH FITNESS

YIN YOGA

HIIT

ZUMBA

22 | jan/feb 2025 reflections

FITNESS

HOW TO CHOOSE THE CLASS THAT’S RIGHT FOR YOU

Pick a class that matches your comfort level. You’re more likely to stick with a class if you identify with the group dynamics. Plus, the content of the class will more likely fit your fitness level.

•

COMMUNITY INCREASES ACCOUNTABILITY

If sticking with something is your Achilles’ heel, you’ll be interested to know that a 2016 study in the journal “Obesity” found that people are 95% more likely to finish a weight loss program when done with friends. That’s thanks to the sense of accountability that comes from feeling like people are counting on you. You’re less likely to skip a class and stay in bed on a rainy winter morning if you know that your exercise mates are going to be happy to see you or notice your absence.

“People are here for the same reasons,” explains group fitness instructor John A. McKinnon Sr., “to change their current state while enjoying the process of being in a supportive and accountable community.” That’s the power of a high five.

TAKE IT UP A NOTCH

While a little healthy competition sparks a fire to improve, studies have shown that exercising with people of all levels also increases mastery and endurance. Watching others do it simply makes us work harder. Those motivational gains do wonders for your own sense of self-confidence, and the feeling that you’re positively influencing someone can’t be beat.

“I’ve seen members go from being shy and insecure about their abilities to becoming teachers who create their own amazingly loving community of people committed to fitness,” says John. “It’s extremely gratifying.”

All those good vibes between like-minded people also create a workout space that feels safe and accommodating. Attendees then are more likely to be inspired to try new things, which keeps the experience fresh—a key component to avoiding monotony and plateauing. As a bonus, the more comfortable you feel while exercising, the more likely you are to speak up when you need some extra help.

“When people are comfortable asking for a modification to suit their specific fitness needs, it gives other members permission to do what feels comfortable for them as well,” says Fuller.

Get real about what you need to stay interested. If learning choreography isn’t your thing, then an aerobic dance class may leave you frustrated. Perhaps a cycle class, where you control your own resistance, suits you better.

• Get to know the instructors. This type of social exercise tends to attract dynamic teachers who enjoy engaging with clients, but they each have their own style.

Some instructors may pass on healthy snack recipes during class, while others may focus more on motivational coaching.

•To register for Group-X classes visit: members.bellevueclub.com

bellevue club jan/feb 2025 | 23

PEOPLE & PLACES

w r i t t e n b y e m i ly h i n e s

SOCIAL SAUNAS:

*

THE MODERN-DAY BAR FOR OUTDOOR LOVERS

BYWATER SAUNA

24 | jan/feb 2025 reflections

photos by simeon pratt

SOCIAL

Winter in Seattle often feels dark and damp, but that doesn’t mean we’re hibernating all season. While the Finns— known for braving long, harsh winters—top the charts as the world’s happiest nation, their secret lies partly in a unique tradition: the sauna.

With 3 million saunas serving a population of 5 million, their rich sauna tradition is so strong that it h as been featured on UNESCO’s Intangible Cultural Heritage list.

Saunas offer more than just warmth; they promise moments of social connection while communing with nature.

The Puget Sound’s new social saunas echo this tradition, offering an alternative gathering place for outdoor lovers to unwind and embrace winter.

SAUNA BENEFITS FOR BODY AND SOUL

In Finland and other parts of Europe, social saunas are a common retreat after work, where colleagues transition seamlessly from boardroom discussions to enjoying a sauna together amid a winter wonderland. Meanwhile, in the US, social wellness experiences are gaining traction. With a decline in alcohol consumption among young adults and a rise in loneliness, there’s a growing shift toward spaces that offer connection and relaxation. Inspired by traditions like the Finnish sauna, these social wellness hubs are flourishing, offering Americans new ways to gather and enhance their well-being.

“Sauna exposure activates the parasympathetic nervous system, promoting mental balance through the release of hormones like serotonin,” says Dr. Susanna Søberg, a Danish researcher. Regular sauna use can reduce inflammation, encourage muscular relaxation, and improve cardiovascular health.

photos provided by soak and sage

SOAK AND SAGE

Seattle’s only clothing-optional urban oasis, SACRED RAIN HEALING CENTER (Ballard, 1100 NW 50th St), echoes Søberg’s research. Accord-

ing to Sacred Rain’s founder, John Hanron, the transition or circuit between hot and cold—a hot sauna followed by a cold-water plunge, for example—does wonders. “Contrast bathing has many health benefits, including improving stress levels, decreasing inflammation, and reducing cortisol levels,” says Hanron.

bellevue club jan/feb 2025 | 25

PUGET SOUND SWEATS REDEFINE HAPPY HOUR

“Sauna and natural cold plunge can provide an endorphin-rich experience that makes us feel alive,” says David Jones of VON SAUNA (Kirkland, 1200 Carillon Point). While the health benefits often bring many visitors to Von “the real benefits are the connection with others and with nature in a time of year that can be dull and depressing,” Jones notes.

After experiencing a traditional Norwegian floating sauna in 2020, Jones knew he wanted to bring that experience to the Seattle area. “It was two hours of bliss and the perfect way to meet people in a fun and invigorating atmosphere.”

Perched literally on Lake Washington, Von Sauna is one of the few floating public saunas in the US. That location brings real benefits, says Jones. “The east side of Lake Washington is full of life. You can see otters, beavers, bald eagles, salmon, osprey, and an epic sunset.”

The mobile BYWATER SAUNA (West Seattle, Alki Beach; Ballard, Golden Gardens and Old Stove Brewery) had its genesis in the very kind of connection so many of these saunas seek to promote.

“Four years ago, I started cold dipping in Lake Washington and discovered the vibrant atmosphere of the Seattle Bouldering Project’s sauna,” says Bywater founder Nate Garberich. “It became my go-to spot for connection on lonely winter nights.”

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Inspired by the PNW Mobile Spa and Von Sauna waterside locations, Nate created Bywater Sauna to bring a similar experience to Seattle beaches. The benefits of connecting are built in, says Garberich. “Our sauna sessions are like a party—a group of people shows up, some knowing each other, some not knowing each other, and our goal is to make it easy for people to have a good time together.” Luckily, he says, “sweating in a sauna naturally relaxes you, making it easier to open up.”

“Sauna and natural cold plunge can provide an endorphin-rich experience that makes us feel alive,”

VON SAUNA

Newer on the scene this year is SOAK & SAGE (Renton, 1135 Lake Washington Blvd N), a social wellness spa located at the south end of Lake Washington. “People in the area are tired of only having bars and restaurants as an option for a social night out or afternoon with friends,” says Soak & Sage founder Leslie Goeres. “We created a place where people can gather in the spirit of wellness, have an amazing time with their friends, and leave feeling refreshed and energized.”

Soak & Sage has a Finnish herbal sauna, hot soak, indoor cold plunge (with outdoor plunges in the works), and a traditional temescal (sweat lodge). Plus, they host guided events for an immersive experience.

REJUVENATING ESCAPES

Whether you’re sweating while floating atop Lake Washington, along the Sound at Alki, or swapping the bar scene for a cold plunge, social saunas offer a rejuvenating escape from the gray months while also fostering comfort and community. Dive into Seattle’s local sauna culture this winter and experience the warmth and connection it brings.

photos by gabrielle ann photography

bellevue club jan/feb 2025 | 27

PEOPLE & PLACES

written

b y j u l i e h . ca s e

• photography b y a n d r e w va la n t i n e

28 | jan/feb 2025 reflections

MEMBER PROFILE

running on passion Me e t E m i l y K ro s h u s - H av r i l, profe ssor, at hle te, an d mom of fou r w h o d o es s c i en ce fa i r at scale —an d love s it .

Emily Kroshus-Havril does me-search. It’s a mildly disparaging term in research, Kroshus-Havril says, and she fully owns it. Some might say she’s selling herself short, but that’s not really the case. The truth is, Kroshus-Havril loves what she does. Or, perhaps more importantly, she loves the fact that her job lets her chase research she’s interested in and study subjects near and dear to her heart. All under the auspices of a job.

Cushy gig, if you’re a social scientist.

Born and raised in Calgary, in the Canadian province of Alberta, Kroshus-Havril earned a BA in economics at Princeton University but found her true calling while writing her senior thesis on a public health topic.

The experience transformed her, leading her out of a job in finance to Johns Hopkins, where she earned a master’s in public health, and then to Harvard, where she got a doctoral degree at the T.H. Chan School of Public Health in the Department of Social and Behavioral Sciences. Then she embarked on an academic research career where she could combine her interests in behavioral science and community health.

bellevue club jan/feb 2025 | 29

“When I look back, I can see the thread connecting everything,” she says. That thread brought her to Seattle nine years ago. Today, she is an associate professor at the University of Washington School of Medicine’s Department of Pediatrics and is based out of Seattle Children’s Research Institute’s Center for Child Health, Behavior and Development.

Her faculty position is 100% research, which she loves because of the flexibility to study whatever interests her most: that me-search. “It feels like the biggest loophole in the world,” she says with a laugh.

“I get to do science fair at scale and get paid for it.”

At its core, Kroshus-Havril’s research focuses on health promotion in social contexts, particularly in youth and college sports and families. It spans a range of topics, like decision making in families about concussion risks, media use, and firearm storage, and mental health promotion and sexual violence prevention in sport settings. Today, as the mother of four young children—ages 9 months to 9 years—her focus has expanded to include topics like preventing parent burnout through mindful selfcompassion, and creating healthy, positive youth sports environments.

The research that has been occupying the vast majority of her time lately is a project about preventing and managing anxiety in youth sports. While sport is, for athletes, wonderful in so many ways, it can also be a stressor. Kroshus-Havril and her colleagues started this work with a series of focus groups with teen athletes to hear their needs directly. The athletes wanted Kroshus-Havril and her colleagues to figure out how to stop parents and coaches from, unwittingly, taking the joy out of sport and making it a source of stress.

“A key thing that multiple athletes told us, over and over, was they want their relationships to be not conditional on sport performance,” says Kroshus-Havril.

“I don’t think any parent would be like, ‘Oh yeah, my love is conditional on how you do in your sport,’” she says. Yet the reality for many athletes is that parents respond differently based on how sports are going, and in ways that they might not realize. Celebrating with ice cream after a kid runs a great time; having a happier, warmer affect; or even bragging to a relative about a win sends a message, explains Kroshus.

The teens were internalizing that their relationship is conditional, in some ways, on sport. This made them feel more anxious and unhappy doing their sport. Kroshus-Havril notes that research tells us that teens who experience sport in this way they are the ones most likely to quit.

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“It’s such a gift getting the athletes’ perspectives and letting them be the ones to tell us what we need to do, and the skills they want,” says Kroshus. They also wanted, it turned out, to learn skills like mindfulness to better handle anxiety when it inevitably came up before competitions. But mostly they wanted there to be some kind of intervention to help their parents and coaches manage their own anxiety, which they believed would allow the teen athletes to have more fun playing their sports.

That aha moment has led Kroshus-Havril and her colleagues to begin developing a series of interactive, web-based, self-assessment and skill building tool for teens, parents, and coaches. Ultimately, the goal is to give youth sports organizations resources and a framework for building a positive and healthy culture: where athletes feel safe and supported doing their best because they know their worth as a person doesn’t come from how they perform.

It’s a me-search to the nth degree. Because, in her heart, Kroshus-Havril is also an athlete. As a senior at Princeton, she was the cross country, 5000m and 10000m champion of the Ivy League and a 3-time Division II All American. A few years after graduating, she won the Canadian marathon championship.

And she’s still running.

“The biggest reason I love it is the social piece,” says Kroshus-Havril. By that, she means she nurtures relationships with her friends while running. “You know, you’re not going to schedule an hour chat multiple times a week with a friend.” If you know Kroshus, though, you can run with her.

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BODY & MIND

GOING DRY DOESN’T HAVE TO BE BORING. A HOST OF TRENDY AND TASTY NEW ALCOHOL-FREE BEVERAGES OFFERS FANTASTIC WAYS TO IMBIBE WHILE SOBER.

ZE R O PR OOF COME S OF A G E Mocktails have come of age and so have low-proof and no-proof cocktails, ciders, wines, and more. Whether you’re observing Dry January, taking some time to go sober-ish, or just looking for adult-style beverages that don’t contain alcohol, there’s never been a better time to try dry.

That’s because, from booze-free liquors to nonalcoholic beers, there are more fantastic zeroproof offerings in the market than ever before.

While drinking zero proof has long meant spritzes, a lime, some sparkling water, and saccharine sodas, today’s alcohol-free options are not only nearly limitless but also exciting and delicious. Here are some of the best NA (nonalcoholic) beverages we’re loving now.

NEAR-BEER IS HERE

Gone are the days when O’Douls was the only NA beer around. So massive is the market today that, in 2022, the Non-Alcoholic Beer Market value was more than $22 billion, and projected to have a compound annual growth rate of more than 5.5% through 2032. Maybe that’s why not only are brewers across the US adding NA brews to their lineups but a host of purely NA breweries have cropped up whose lines can be found everywhere from the local package store to Whole Foods.

Among them is Athletic Brewing, considered the nation’s largest nonalcoholic brewery (it secured $50 million in equity financing this summer), and many good beer shops sell it in singles.

Athletic’s NA beers run the gamut of styles, from lager-style lite to hazy IPA to stout. The Run Wild IPA is so good, this writer keeps a case in her fridge to drink anytime.

CIDER GOES DRY

Delicious on its own—or as a starter for a mocktail—is any of a host of up-and-coming zero-proof ciders. Take, for example, the Excelsior Ground Control 0.0% ABV Cherry Cider, from Seattle’s own Schilling.

“We wanted to be sure our NA cider wasn’t just Martinelli’s (a sweet, sparkling apple juice) and honestly, many of the de-alcoholized options we have tried gave us that impression,” says Colin Schilling, CEO of Schilling Hard Cider.

To make the Ground Control, the Schilling crew turned to shrub cocktails for inspiration. Made with fresh-pressed cider apples, tart cherry juice, and apple cider vinegar, the result is a bright, effervescent, zero-proof cider. The cherries deliver a hint of sweetness, the apples bring a clean brightness, and the vinegar helps keep everything in delightful balance.

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WELLNESS

ALL THE SPARKLES BUT NOT CHAMPAGNE

In September, famed Champagne house Billecart-Salmon partnered with wine critic Matthew Jukes for a line of alcoholfree drinks blended from fruits, vegetables, herbs, spices, flowers, and organic apple cider vinegar.

Three sparkling nonalcoholic beverages make up the Jukes line now (available for order online at us.jukescordialities.com): The Jukes 1 Sparkling White dances a pale gold in the glass. On the nose, there’s loads of chamomile. That chamomile carries through to the glass, too, where it meets with a light vinegar note, pear, hints of sweet white plum, and faded flowers.

The Jukes 6 Sparkling Red is ruby in the glass but throws pretty pink bubbles as it fizzes. On the nose, there’s tart cherry, plum, and a little milk chocolate. In the glass, it’s all tart cherry juice, plum, pluot, and blackberry. Then there’s the Juke 8 Sparkling Rosé, which comes in the prettiest shade of baby-doll pink. Notes of dried herbs waft out of the glass. On the palate, this sparkler is full of watermelon rind, ripe pear, green melon, and cucumber, backed by a sweetish roundness.

Those looking for a true NA wine can stop

by Cosmos or Splash for the Zilch Rosé Bubbles. Made from California grapes, the wine has notes of bright red fruits and ripe pear flavors, with refreshing and crisp effervescence. Cosmos bartender Carlos Vaca is a fan of the Zilch rosé. “You really don’t sacrifice taste for the lack of alcohol.” bellevue club jan/feb 2025 | 35

SEEDLIP ESPRESSO MARTINI Made with the allspice, cardamom, and citrusy Spice 94 from the zeroproof brand Seedlip (which can be found anywhere from Bevmo! to Metropolitan Market) the cold brew in this “martini” is a nice pick-me-up.

INGREDIENTS

2 oz Seedlip Spice 94 2 oz cold brew concentrate ½ oz simple syrup Add Spice 94, cold brew concentrate, and simple syrup to a shaker.

Add ice & shake.

Double strain cocktail into a coupe glass. Garnish with three coffee beans.

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SPIRITLESS SPIRITS TAKE OFF

Spiritless spirits are also booming. According to Grand View Research, the global nonalcoholic spirits market size was estimated at $385.4 million in 2023 and is expected to expand at a compound annual growth rate of 8.7% from 2024 to 2030.

Best known among the NA spirits is likely Seedlip, which launched in London in 2015. Founder Ben Branson sold out of the first 1,000 bottles of his original recipe, the Spice 94, in three weeks; the next 1,000 in three days. The third 1,000 sold out in 30 minutes online and took the cocktail world by storm.

Today, Seedlip can be found anywhere from Metropolitan Market to 13 Coins, and has hundreds of recipes for its four flavor profiles—Notas de Agave, Spice 94, Garden 108, and Grove 42—available online, including the decadent espresso martini recipe.

What followed has been a veritable boon for the industry.

Analysis by GlobalData indicates the US nonalcoholic spirits market alone could be worth $13.3 million by 2027.

While zero-proof spirits range from smoky mezcals to NA bourbons, and a host of neither-this-nor-thats in between, gin predominates and accounted for just more than 35% of the global NA spirits market in 2023.

While no one is going to drink most zero-proof spirits straight up—there’s no apples to apples in the mock calvados here, people—many bring complexity to mocktails. Nonalcoholic beverage influencer and reviewer Katie Nessel, a.k.a.

Soberish Mom on Instagram, shares with people who want to investigate their drinking habits in a nonjudgmental way.

“Non-alcoholic tequilas might be my favorite spirit category because there are some killer replacements,” says Nessel.

But given its very botanical nature, gin may be the easiest entry point for the category. So, on a Wednesday night after pickleball, I cracked a bottle of Monday Gin (drinkmonday. co). The nose on the Monday is piney and saline; the palate has kicks of pepper and heat, all braced by an undercurrent of serious pine. The biggest problem with any mock spirit is mouthfeel. Without alcohol, all of these are a bit watery.

And still, I wasn’t deterred. Soon, there was a riff on a Lemon Drop in my glass. And you know what, it wasn’t bad. In fact, it was quite quaffable. That was followed by a dirty gin martini, and before you know it, I was under the table. Except, I wasn’t. By the end of my night of cocktails, I was still feeling quite fresh.

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PINEAPPLE PARADISE MOCKTAIL Courtesy Katie Nessel of Soberish Mom INGREDIENTS

1.5 oz Amethyst Botanical Spirit's lemon cucumber serrano flavor .5 oz lime juice 3 oz Wildwonder Pineapple Paradise tonic (or pineapple juice) Dried pineapple slice (optional) Lime + Tajín rim Use the lime and Tajin for the rim.

In a Collins glass filled with ice combine other ingredients and stir. Top with dried pineapple slice.

NA LEMON DROP Sometimes you just need an excuse to sugar a rim. And drink a Lemon Drop look alike.

INGREDIENTS

Lemon 2 oz NA gin, like Monday 1 oz simple syrup 1 oz Rose’s sweetened lime juice Sugar Rub a wedge of lemon across the lip of a martini glass, then roll the rim of the glass in sugar. Add ice, NA gin, simple syrup, and sweetened lime juice to a martini shaker. Shake vigorously until the liquid is icy cold. Pour into sugarrimmed martini glass.

MOCKTAILS ON THE RISE —AND NEW WAYS TO DIY

Several zero-proof mocktail options make the list at Cosmos, including a Cucumber Fizz, which has cucumber, lime, habanero agave, Tajín, and soda water; the Watermelon Refresher, which adds lime juice, coconut water, and lime zest to its namesake fruit, and two nonalcoholic spritzers—the Hibiscus, which features hibiscus, lemon, mint, and ginger beer, and the Rosemary, with rosemary simple syrup, lemon, ginger beer, and cranberry.

Nessel also knows a thing or two about crafting compelling mocktails: she’s been developing low- and zero-proof recipes for two years now, and in December teamed up with Raising the Bar to launch a curated mocktail kit. (Club members can save 15% off the box or any membership with code Soberish15 at weareraisingthebar.com/subscribe.)

Among her favorite recipes these days is the Pineapple Paradise. “What I like about it is the layered flavors. It has a nonalcoholic spirit—I use a cucumber-lemonserrano spirit, and it’s light and refreshing.

Plus, the spice in that spirit gives it a slight burn that mimics the alcohol.”

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Adding those new zero-proof spirits isn’t the only way to make better mocktails. Ditching juices and sweeteners for more complex bases is also a win for the home mixologist.

Those making a mocktail at home might consider swapping simple syrup for verjus—a vaguely vinegar-like juice made from unripe grapes (Washington’s own Gelles Cellars has been making one for a decade now)—or a shrub. Composed primarily of drinking vinegar and fruit syrup, shrubs offer a sweet-sour balance that prevents the traditional mocktail from becoming cloying.

Other great bases for mocktails include craft sodas, nonalcoholic ginger beers— think the original blood orange, or even chai cider from Rachel’s Ginger Beer— or even zero-proof ciders.

No matter whether you’re looking for a new way to take on “clean living” or just interested in trying some new and complex NA options, chasing the zeroproof trend is a great way to start the new year.

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MIND & BODY

T HIS W I N T E R, A L IT T L E EXT RA T R A INING BEFORE SKI A N D SN OWBOA RD SEA SON W I L L HAVE T HE BODY G O I N G DOWNHIL L , FA ST.

It’s winter in Washington and the mountains are calling. For those who love to strap on the sticks and hit the hills, or whose ride-or-die is more single plank than double, the best way to get the most out of the season is by training for winter sports ahead of time. To help members perform their best on and off the slopes, the Bellevue Club’s own experts— Dr. Vanessa Kopaniak, Jerry Flynn, and Nancy Black—give their advice on training for, and recovering from, winter sports.

“Skiing and snowboarding share the need for core stability, balance, and explosive lower extremity power,” says Vanessa, who has an advanced degree in physical therapy. By focusing on those key elements, skiers and snowboarders can optimize their performance on the slopes this season.

CORE STABILIZATION EXERCISES THAT GO TOE TO HEAD

“The core refers to a group of muscles that stabilize and support the spine, pelvis, and shoulder girdle,” says Vanessa, “and help maintain balance, posture, and stability during movement.” Her top picks for core stabilization exercises are planks, side planks, and Russian twists. “These exercises improve rotational strength and stability, crucial for carving turns and maintaining control during jumps or uneven terrain.”

Personal trainer and Pilates and Group-X instructor Nancy Black agrees and says rotational exercises are also essential to a core training workout.

“When you ski, if you’re doing parallel skiing, you’re going to be doing some twisting and rotationals,” says Nancy. For that reason, she advises skiers and snowboarders to work on obliques as well as deep core muscles.

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PEAK CONDITION

FITNESS

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bellevue club jan/feb 2025 | 41

Her colleague, personal trainer Jerry Flynn, takes it a step further.

“Planks and sit-ups are good places to start working on a foundation, but then you want to get upright and do things, moving upright,” says Jerry. “You don’t ski or snowboard lying down on your back.” Jerry recommends adding exercises that are more functional while upright, including pulley exercises or cable chops, to the rotation of planks and sit-ups.

ONE PLANK OR TWO, BALANCE EXERCISES ARE KEY

Next up, Vanessa says balance training exercises that engage the ankle, knee, and hip stabilizers—including single-leg balances, balancing on the BOSU, or foam pad exercises—are essential for preventing injuries on the slopes. Her advice? Progress to unstable surfaces for proprioception (the perception or awareness of the position and movement of the body) training in order to respond to sudden changes in terrain and help reduce the risk of falls or injury on the slopes.

EXPLOSIVE LOWER-EXTREMITY POWER EXERCISES

Finally, Vanessa recommends plyometric training— explosive lower-extremity power training, including jump squats and box jumps—for winter sports conditioning.

42 | jan/feb 2025 reflections

“This kind of training builds explosive quadriceps power and strength, which is incredibly useful when landing jumps and navigating moguls or quick turns,” she says.

The trainers agree that plyometrics are essential to winter sports training. Nancy advocates for side lunges or side jumps onto a box, as well as both two-legged and singleleg lateral hopping or jump squats.

“That kind of stuff for plyometric power is really good,” says Nancy, “but then so are your good old regular squats, split squats, or single-leg dead lifts.” All of which help power up the hamstrings and glutes.

BRINGING UPPER BODY BACK

As for what’s often neglected, Jerry says it’s the upper body.

“Everybody pretty much knows to train the legs,” he explains, “but they forget about the upper body. If they’re skiing and pushing off with ski poles, they don’t have the upper body strength.” That extends to snowboarders who have to push off the ground to stand without the aid of poles, he says. Jerry’s solution? Give the half Turkish get-up a try. Performed with or without kettlebell, this get-up goes from side lying to supine to bridging the hips, and then reverses back to side lying again and benefits the skier or boarder by improving upper body, core, and glute strength.

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TAKING CARDIO AND OXYGEN CONSUMPTION TRAINING TO THE MAX

The pros also advocate for developing cardio and lung capacity fitness. In addition to developing VO2 max— the maximum amount of oxygen that an individual can utilize during intense or maximal exercise—Jerry urges winter sports fanatics to train the energy system they’ll be using for their specific sport.

“Skiing or snowboarding is going to be more of an anaerobic type of sport, so you want to have that burst and then be able to go hard for 20 seconds, or 10 to 20 seconds.” Jerry’s recommendation is to take sprints to the elliptical, treadmill, or bike, doing a repeated combination of sprint and recovery, sprint and recovery. That will help winter athletes develop the energy system their sport requires.

RECOVERY HELPS THE BODY GO DOWNHILL, FAST

Training for winter sports doesn’t end when the season starts or ends. When it comes to après ski, Nancy says stretching and recovery work is essential as it keeps muscles from tightening up. Keeping muscles supple helps prevent injury and also aids in keeping the body in alignment so you don’t overcompensate on one side. Plus, it feels good.

“Some active recovery work with stretching is always good, and foam rolling is also helpful, although it can be painful,” she says with a laugh. “I suggest rolling feet on a small ball—feet can take a beating being in tight boots.” Nancy prefers the rubber balls that have little rubber spikes on them as they are smaller and can target the arch of the foot, but a tennis or lacrosse ball works too. She also recommends foam rolling calf muscles, hamstrings, quads, and the middle-upper back. “Roll the length of the muscle vertically, and once you find a ‘trigger point’ roll across the muscle horizontally, or hold still on the trigger point to help release tension. Do each area for about 30 seconds.”

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Whether you’re training for a season of heli-skiing or double blacks, or just hoping to get back in the groove with some Nordic skiing, the pros here at the Club are sure these tips and tricks will keep you slopeready all season long. bellevue club jan/feb 2025 | 45

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T H E

MIND & BODY

T A K E A W A Y

WA N T A L E S S STRESSFUL LIFE? BLOCK IT FANS OF TIME BLOCKING SAY IT INCREASES PRODUCTIVITY AND PEACE OF MIND. Whether you’re struggling to get it all done or simply unsure where to start on a mile-long todo list, the art of time blocking may be just the answer. It not only offers the tools to get it all done but also fosters a better task-life balance.

WHAT IS TIME BLOCKING?

Beyond a standard to-do list, time blocking is a way of scheduling your day into chunks of time for specific tasks. For instance, rather than answer emails and phone calls all day long as they arrive, a pro time blocker might reserve from 1 to 2 p.m. each weekday as the block dedicated to those tasks. Multitaskers might balk at this single-mindedness, but devotees swear it’s worth a try.

HOW TO TIME BLOCK • Start with a list. Jot down all the tasks, events, meetings, and responsibilities you face in the week ahead.

• Prioritize. Once you’ve created that list, identify which tasks take the top spots and prioritize accordingly.

• Create a daily routine. Set up recurring events and daily habits, such as your morning routine and/or kids’ activities.

• Build your calendar. Be realistic about how much time you need for each specific task. If you have a project that you anticipate will take 10 hours to complete, consider splitting it up into two 5-hour blocks rather than trying to accomplish the whole thing in one long sitting. Don’t forget to account for travel time and breaks.

• Be diligent. Communicate about your schedule with your coworkers and family, and be protective of your time. Time blocking only works if you follow the schedule you’ve set for yourself.

• Block time for family and fun. Studies repeatedly show that increased leisure and recreational time significantly lowers stress and improves mood.

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BENEFITS THAT GO FROM LESS FATIGUE TO WAY MORE ACCURACY

Fans of time blocking swear it helps with efficiently identifying and accomplishing your most important work. Research has shown that it reduces procrastination and decision fatigue. All that adds up to increased accuracy, mindfulness, and attention to life’s details.

TIME BLOCKER PRO TIP Get in touch with how your energy, concentration, and creativity fluctuate throughout the day, and schedule your most important work when you’re likely to be firing on all cylinders.

THE APPS HAVE IT These three apps might make time blocking easier: Sunsama, available for iOS, Android, desktop, and macOS. Excellent for newbies to the time-blocking scene, Sunsama does a great job simplifying daily scheduling.

Todoist, available for iOS, Android, desktop, browser extensions, and wearables (Apple Watch, Wear OS). Users praise its intuitiveness, flexibility, and streamlined interface and report it’s easy to use across all platforms.

TimeBloc, available for iOS and Android. Ideal for mobile-first fans, TimeBloc is well designed on smartphones and allows users to add icons as an organizational tool.

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