Reflections: January 2019

bellevue club

jan.19

THE ROAD TO TRAIL RUNNING

Escape the pavement for a change in scenery

CREATE A CAPSULE WARDROBE

Simplify your closet this season

WINTER SPORTS WORKOUT Stay safe and strong on the slopes

jan uary

2019 c o n t e n t s

F E AT U R E S

“Run the fun and hike the hard.” —trail running advice from Gretchen Walla

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BUILD A CAPSULE WARDROBE

WINTER SPORTS WORKOUT

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Simplify your closet for a fresh start in the new year.

4 | january 2019 reflections

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Expert advice on how to train for the slopes.

38 •

ROAD TO TRAIL RUNNING

A guide to making the transition from road to trails.

photo by michael matti

TRUSTING US TO CREATE YOUR ENGAGEMENT AND WEDDING RINGS IS OUR HONOR.

THANK YOU FOR LETTING GORDON JAMES

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jan uary

2019 c o n t e n t s

D E PA R T M E N T S mind & body Tips and advice for complete health and wellness

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48

AMERICAN FOOD FEARS

PERFECTING THE ICE PACK

MEN AND MENTAL HEALTH

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people & places Stories of notable community members, businesses and destinations.

38 •

AN EXPERT’S GUIDE TO TRAIL RUNNING

54 •

ATHLETIC DNA: MEET DARREN PRITT

community & club What’s happening in the Club and your local community 8 EDITOR’S LETTER | 10 CALENDAR 14 NEWSFEED | 16 RECIPROCAL CLUB | 66 CLUB REFLECTIONS

6 | january 2019 reflections

You've Earned It No matter how successful you are, time will always be the most scarce asset you will own. At Cornerstone, we can help you structure your wealth in a way that lets you pursue your passions and enjoy the fruits of your labor. From strategic wealth and cash flow planning, to more abstract ideas like planning vacations, we simplify time-consuming tasks so you can live the life you’ve earned. Start your tomorrow today with a call to Cornerstone Advisors.

BuildBeyond.com l info@buildbeyond.com l (888) 762-1442 l Bellevue, WA

com m u n it y & c lu b

LETTER f r o m

t h e

e d i t o r

January is the perfect time for a refresh. At Reflections, we took the opportunity to refine the design and introduce a few new features.

One of our biggest hopes for the new year is to highlight more Bellevue Club faces and accomplishments. Flip to page 14 and you will find the Community Newsfeed page. This space is dedicated to member submissions, which can range from graduation photos to 5K times and beyond. We want to hear from you and share your memories with the club community!

On our side, we will continue to profile and celebrate notable members (see page 54 for this month’s profile on Darren Pritt, president of Athletic DNA), and bring you the lastest information about important health and wellness topics.

In this issue, we checked in with numerous community members and wellness experts.

Turn to page 30 for winter sports training tips from personal trainer Christin Tercek.

Or, get words of wisdom from Gretchen Walla, a trail running phenom who gave us a guide for runners who want to try new terrain on page 38. Lastly, Dr. Alexander Cohen, a senior sport psychologist, opened up about the massively important topic of mental health within men’s sports. You can read what he has to say on page 48.

I look forward to hearing from you!

RE FLEC TIONS MAGAZINE VOLUME 35 ISSUE 6 www.BCreflections.com editor

Lauren Hunsberger | 425.688.3162 art director

Bonnie Tankovich | 425.688.3194 graphic designer

Taryn Emerick | 425.688.0000 writer

Samantha Lund | 425.688.0000 advertising

Eric Nienaber | 425.445.6800 To receive a rate card and media kit, please call 425.445.6800 or visit www.bcreflections.com.

B E LLEVU E CLU B president

S. W. Thurston Connor Eden

club manager

athletic services

425.455.1616 | bellevueclub.com bellevue club hotel

425.454.4424 | bellevueclubhotel.com BELLEVUE CLUB REFLECTIONS (ISSN 1096-8105) is published januaryly 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, 12437 N.E. 173rd Place, Second Floor, Woodinville, WA 98072. POSTMASTER send address changes to BELLEVUE CLUB REFLECTIONS, 11200 S.E. Sixth St., Bellevue, WA 98004.

Lauren Hunsberger, Editor

contributors

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SAMANTHA LUND

Samantha Lund is a former multimedia journalist turned digital media specialist at the Bellevue Club.

See Samantha’s work on p.54 8 | january 2019 reflections

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MICHAEL MATTI

Michael Matti is a Seattle-based travel photographer and social media influencer.

See Michael’s work on p.72

•

TARYN EMERICK

Taryn Emerick is a graphic designer and photographer at the Bellevue Club.

See Taryn’s work on p.54 photo by inese westcott

comm u n ity & c lu b

C A L E N DA R

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HOLIDAY BOOT CAMP

HOLIDAY BOOT CAMP

INTRO TO YOGA WORKSHOP

KEY SOCIAL FITNESS

FAMILY GYM NIGHT

RECREATION AQUATICS

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TOTAL IMMERSION WORKSHOP

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TENNIS

NEW YEAR’S ADULT TENNIS CAMP

INTRO TO YOGA WORKSHOP

YOUTH

TODDLER TIME KIDS TAKE OVER

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MASTERS MILE

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GREGG ROGERS PERFORMANCE GOLF KICK-OFF PARTY

BCYBA BASKETBALL CLINIC: PURE SHOOTING AND OFFENSE

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MOTHER-SON ADVENTURE ZONE

JUNIOR TENNIS TRIP TO ORANGE COUNTY

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visit members. bellevueclub. com to view all programs and services or call 425.688.3177.

FAMILY GYM NIGHT

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BATTLE OF THE PADDLES

sav e t h e dat e january

6 •

TOTAL IMMERSION WORKSHOP

Learn drill sequences resulting in a freestyle that is faster and easier.

10 | january 2019 reflections

january

15 •

GREGG ROGERS KICK-OFF PARTY

Meet the golf professionals and learn about the Performance Experience.

january

27 •

BATTLE OF THE PADDLES

Show off your tennis, pickle ball and ping pong skills with a partner.

Wishing you health, prosperity and joy in 2019!

As the New Year rolls forward, we would like to take a moment to thank our wonderful clients for their continued support and trust.

We love what we do! Helping you make your "biggest moves" is an

WEST BELLEVUE PARTNERS

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NEWSFEED

e a st s i d e n e w s f r o m o u r pa rt n e r s at 4 2 5 b u s i n e s s m a g a z i n e

portal vr arcade opening in bellevue

Tim Harader was so fascinated by Virtual Reality gaming a couple of years ago that he left his job as a business-development manager at Microsoft and, along with his wife Page, opened Portal, a VR arcade and lounge in Seattle’s Ballard neighborhood.

In early December, the Haraders opened a second arcade, this time on the Eastside. The new spot, located at 2105 140th Ave. NE in Bellevue, will be 1,000 square feet larger, include 12 gaming booths, accommodate about 130 people, and offer a separate room for group events, such as birthday parties or company gatherings.

the riveter raises $15m in series a funding The Riveter, the coworking network created by women, for all, with locations in Bellevue, Seattle, and Los Angeles, recently announced it has secured $15 million in its Series A financing round led by Alpha Edison.

The funding will allow the company to continue growing at an incredibly fast rate—it launched just over a year ago and already has 5 locations and more than 2,000 members.

To read the full stories, visit 425business.com.

12 | january 2019 reflections

SEATAC TOPS OFF INTERNATIONAL ARRIVALS FACILITY The Port of Seattle added the final structural beam to the International Arrivals Facility at Seattle-Tacoma International Airport during a “topping off” ceremony in December. The project, which includes a 450,000-squarefoot grand hall that will be five times larger than the current 1970s-era facility, is set to be complete in the fall of 2020.

CONVENIENCE, QUALITY, AND CHILDCARE! IN THE HEART OF DOWNTOWN BELLEVUE Drop-off the kids at Adventure Kids Playcare, refresh your frames for the New Year at Vision Plus, grab a healthy bite with friends at Panera Bread, and don’t forget to stock up for the playoffs at BevMo!

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NEWSFEED

b e l l e v u e c lu b n e w s a n d n o t e w o rt h y m e n t i o n s

class of 2019

Congratulations to the following Bellevue Club Swim Team members for committing to pursue the sport at the collegiate level!

CHRISTINA BRADLEY Skyline High School, Princeton University ISABEL CHIEN Lakeside School, Cornell University GABBY DANG North Creek High School, University of California, Los Angeles SARAH DIMECO Skyline High School, University of California, Berkeley KIRA GREBINSKY Issaquah High School, University of Victoria DANIKA HIMES Skyline High School, Seattle University COURTNEY HUGHES Federal Way High School, University of Wyoming DELORA LI Bellevue High School, Brown University RACHEL NGUYEN Newport High School, Cal Poly, San Luis Obispo

14 | january 2019 reflections

just in time: bc fitness challenge team loses 160 pounds!

Over the past six months, this “super” team proved that regardless of fitness level, age, experience or perceived limitations, anyone can achieve outstanding fitness results in a relatively short period of time! Through accountability and support, nutrition counseling, and regular cross-training, the team lost a collective 160 pounds, with an average of 20 pounds per person. Regular InBody testing also showed all team members maintained lean muscle mass throughout the process. If you’re interested in elevating your mind-set and participating in a group fitness challenge with Coach Justin, e-mail fitness@bellevueclub.com. January 2019 sign-ups are underway! Space is limited.

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RECIPROCAL CLUB

BERLIN CAPITAL CLUB Visit Germany’s exclusive social club for engaging events or to build better business connections.

HISTORY

Founded in 2001, the Berlin Capital Club serves mainly as a place for to make social and business connections. Members are granted full access to multiple meeting rooms, lounges and event spaces as well as the state-of-the-art technology throughout the club.

EVENTS

One of the more unique aspects of the club is their social calendar that’s packed with special events, concerts, speakers, wine tastings and more. With speakers that range from political figures to world-class athletes and artists, there is always an opportunity to strike up engaging conversations.

DINING

The club has two options for dining—the Capital Grill and the Lounge. The grill offers creative fare in a sophisticated setting, perfect for all business and social engagements. The lounge, with a fireplace setting, is a more relaxed atmosphere for cocktails and small bites.

WINE CLUB

The club is known as a go-to place to discover new wines and enjoy timeless classics. Members can choose from three different levels of wine club membership and receive monthly packages with curated surprises and other exclusive opportunities.

For more information, visit berlincapitalclub.de.

16 | january 2019 reflections

photos provided by berlin capital club

comm u n ity & c lu b

WELLNESS

5 REASONS TO START YOUR DAY WITH YOGA time to rise and salute the sun! the bellevue club is bringing back morning yoga. the vinyÄ sa class is wednesdays at 6:30 a.m., with mallory larson.

1. Improve your focus with conscious breathing 2. Increase your flexibility 3. Boost your creative energy 4. Manage stress and anxiety 5. Set a positive intention for the day

20 | january 2019 reflections

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m in d & body

HOW TO

BUILD A CAPSULE WARDROBE HOW IT WORKS: 1 . take eve ryt h i ng out

Remove all of your clothing, shoes, accessories and throw them on your bed. Pajamas and workout gear do not have to be included in your downsizing, or they can, it’s up to you!

2 . organi z e in to pi l e s Look at each piece individually and organize it into “need,” “use” and “donate” piles.

3. organi z e in to se asons

Take all the “needs” that fit the colder seasons and put them back in your closet. Then take the remaining “use” items that you have room for and pick a few to add in until you’ve hit your cap.

CAPSULE WARDROBES ARE SMALL, CURATED SETS OF SEASONAL CLOTHING. One of the newest trends when it comes to fashion and style,

weeding through your entire closet and removing everything except for the essentials is not only good for battling decision fatigue, but it’s also an exercise in minimalism.

Capsule wardrobes are customizable, meaning there is no one-sizefits-all. Rather, depending on what you want to get out of it, you can set your boundaries. Some popular exercises include the “333” approach, which means you live off of 33 items for three months. Others are a little more extreme with 10 items for 10 outfits in 10 days.

No matter which you choose, or if you decide to set your own standards, there are benefits beyond being stylish. Capsule wardrobes are proven to save time in the morning and save money in the long run.

They’re also thought to fuel creativity and energy by forcing you to be creative with less.

22 | january 2019 reflections

4. stor ag e

QUICK TIP

Take out your jeans and t-shirts first.

These are consistent through all seasons and a good base.

Take all the “need” and “use” items for warmer seasons and put them in storage for a few months from now when you’ll get to shop your own closet for the new season.

5. t h row out a n d donat e Don’t look back.

written

by

samantha lund

BACK TO BASICS: THE BEGINNING OF A CAPSULE WORKOUT WARDROBE The new year is the time to strip away past choices and embrace a fresh start. What better way to acknowledge this renewal than by cleaning out your closet of the everchanging trends and focusing on the classic silhouettes built for function, style and durability.

LIKE NOTHING BRA Lululemon Athletica, $68

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bellevue club january 2019 | 23

m in d & body

CROP JACKET WITH LOGO*,

Pam and Gela, $285

CLOUDSCAPE JACKET Lululemon Athletica, $248

QUICK TIP

Building from the base, pick some of your favorite statement pieces and place them in your “need” pile. Then, build some complimentary outfits to visualize the capsule you’re creating.

LOCAL LULULEMON

SWIFTLY RACERBACK TANK Lululemon Athletica, $58

FAST AND FREE TIGHT Lululemon Athletica, $128

The new Lululemon store in Bellevue Square is opening in January featuring 5,670 square feet of expanded men’s & women’s offerings and local promotions for the best ways to sweat in the PNW.

*Available for purchase in Changes boutique at the Bellevue Club.

24 | january 2019 reflections

This is Headlands. A moment and place at the edge of the world where you can immerse yourself in new adventures.

Head out for a walk on the wide, sandy beach. Or a heart-pumping hike up the towering dune just outside your oceanfront room. Take your first ride in a dory boat, launching right off the beach to find fresh fish and crabs.

Stay in to watch the waves in glorious solitude from your private balcony. Or venture through the fire-lit lobby and down Haystack Hall, where sky-high windows bring in the summer sun and frame our famous winter storms.

Escape with us and feel the inspiration for most anything, comfortably stepped away from the limits of time and responsibility.

Stay two nights before April 30, 2019, and save 20% on your room rate. Plus receive a $100 dining credit at Meridian oceanview restaurant. Excludes holidays and peak dates.

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m in d & body

FOOD FEARS

who knew the apple you ate for breakfast is a contentious subject? a 2019 poll conducted by the pew research center shows americans are deeply divided on the impact of various food and nutrition topics. the following statistics are part of the larger study they published in november, “public perspectives on food risks.”

FOOD ADDITIVES 51% of U.S. adults believe food

additives “pose a serious risk to their health.”

48% of U.S. adults believe food

additives “are in such small amounts that this does not pose a serious health risk.”

2% No answer

28 | january 2019 reflections

GENETICALLY MODIFIED FOODS

ORGANIC FOOD

49% of U.S. adults say, “GM foods are

45% of adults say organic produce is “better for one’s health.”

44% of U.S. adults say, “GM foods are

neither better nor worse for one’s health.”

51% of adults say organic produce is “neither better nor worse for one’s health.”

5% of U.S. adults say, “GM foods are

3% of adults say organic produce is

1% No answer

1% no answer

worse for one’s health.”

better for one’s health.”

“worse for one’s health.”

written

FRUITS & VEGETABLES GROWN WITH PESTICIDES 31%

say this affects health “a great deal.”

48%

say this affects health “some.”

17%

say this affects health “not too much.”

3%

say this affects health “not at all.”

ANTIBIOTICS AND HORMONES IN MEAT 32%

say this affects health “a great deal.”

48%

say this affects health “some.”

16%

say this affects health “not too much.”

4%

say this affects health “not at all.”

by

lauren hunsberger

FOOD & DRINKS WITH ARTIFICIAL PRESERVATIVES 26%

say this affects health “a great deal.”

52%

say this affects health “some.”

18%

say this affects health “not too much.”

4%

say this affects health “not at all.”

WHO IS LESS LIKELY TO SEE HARM 46% OF MEN BELIEVE

“additives in the food people eat every day pose a serious risk to health.”

55% OF WOMEN BELIEVE

“additives in the food people eat every day pose a serious risk to health.”

To read the complete study, visit pewinternet. org/2018/11/19/public-perspectives-on-foodrisks/.

bellevue club january 2019 | 29

m in d & body

FITNESS

WINTER SPORTS winter sports place different demands on your body. stay safe and strong on the slopes this year with the following exercises, recommended by bellevue club trainer christin tercek.

30 | january 2019 reflections

written

by

lauren hunsberger

plank up-downs Start in a plank position.

Engage the glutes, thighs and core. One arm at a time, lower down to both elbows. Pause, and then one arm at a time, push back up to both hands.

Repeat using a stair step motion. Maintain a strong, straight position throughout.

Complete three sets of 10 leading with each arm.

suitcase carry Hold one kettlebell in your right hand while standing in a tall posture. Walk about 30 feet, imagining you are carrying a pail of water and don’t want to spill it. Maintain level shoulders and a strong core.

Switch the kettlebell to the other hand and repeat.

Complete the exercise on each side 10 times.

lateral lunge with cross reach Start in a standing position.

Step laterally into a single leg squat with the right leg. On the squatting leg, keep the toes facing directly forward and the knee tracking in line with the foot. With your left arm, reach diagonally to touch the toes of the right foot. Return to start position.

Complete 10 reps to one side, then switch for three rounds on each side. Add a kettlebell for a challenge.

bellevue club january 2019 | 31

m in d & body

side planks Lay on your right side with the right elbow bent and tucked under the shoulder.

Stack your feet. Press the body up off the floor keeping the core, glutes, ankles and lats on the right side engaged. Hold the lifted position for 30 seconds. Switch to the other side. Complete three sets of 30 seconds on each side. To modify, bend and stack both knees, with pressure on the bottom leg.

squat with dumbbell shoulder press Begin with your feet shoulder width apart, and hold a dumbbell in each hand.

Squat while keeping the weight in your heels, keeping the hips and tailbone back. Upon standing up, curl the dumbbells, then press them toward the ceiling.

Keep the core engaged for the entire movement.

Complete three rounds of 15.

ski jumpers

lunge jumps Start in a lunge position with the right foot forward and the left one back. Keep each knee bent to 90 degrees, being conscious that your front knee does not go over the toes of your front foot. Also, be aware that your knees are in alignment with your hips. From this position, jump up and switch legs, landing with the opposite foot in front. Repeat for 30 seconds.

Complete three sets for 30 seconds each.

32 | january 2019 reflections

Stand with your feet together and arms bent by the side at a 90-degree angle. Maintaining a strong core, jump laterally about 10 inches. Pause with the feet together and then jump back to the other side.

Complete three sets of 30 seconds.

m i nd & b ody

PERFECTING THE ICE PACK

written

Noah Soltes recounts the painful story of how he came up with the perfect ice pack.

Designed and manufactured in Washington, Paincakes is a must-have item for those nursing an injury.

34 | january 2019 reflections

by

lauren hunsberger

Noah Soltes knows how to turn pain into profit—literally.

Roughly three years ago, he was in the gym working out when he felt something awful. “I heard my left bicep muscle pop. So I raced home to wrap it,” Soltes says. “I was at the house and knew I needed to ice it, but all I had was a two-pound block of ice.”

He grabbed the ice block and was holding it against his arm when it slipped through his hands and dropped on his toes, breaking two of them. He also managed to then step on the shards of ice and cut his foot.

Soltes rushed to the hospital to address all the injuries that had just occurred. He says he sat in the waiting room seething about the experience and famished from all the activity. His girlfriend visited him in the ER and brought him food—pancakes to be exact.

Suddenly, things fell into place and the idea of Paincakes was born.

bellevue club january 2019 | 35

“I’ve always been into product development, but ice packs were maybe number 67 on my list of ideas,” Soltes says. “When all that happened, the name just hit me, so I sketched it out right there in the hospital. It moved to number one on my list right away.”

All the details fell into place within a few hours, including how to make the ice pack stick to skin. When the nurses gave him ice for his broken toes, he capitalized on a tube of ultrasound gel that was nearby and found it was extremely effective.

“It was very thick, viscous fluid and the ice stayed, so I took a picture of it on my foot, and the first prototype was developed the following Monday,” Soltes says.

About nine months and 3,000 prototypes later, they were ready for market. Soltes says the biggest challenge was making an adhesive that sticks but is reusable. “I couldn’t live with myself if people were throwing them away after one use. So coming up with the proprietary gel was everything,” he says. He perfected the thickness of the adhesive (about 3.2 paper towels) that keeps the ice from being in direct contact with the skin and designed a cold shield for those extrasensitive to cold therapy.

Once the design was ready, he took Paincakes to half marathons and other road races to try them on athletes. They were an instant hit.

Since then he’s seen athletes and hobbyists of all kinds use them.

Now Paincakes are available at Fred Meyer, Bartell’s and hundreds of other grocery and retail stores. They also expanded their line to include hot packs, smaller ice packs (commonly used for migraines or under-eye swelling) and wraparound ice packs. And the list of ideas keeps growing. Soltes says relying on ice as a healing tool will never change, but luckily it did become easier to use.

36 | january 2019 reflections

For more information, visit pain-cakes.com.

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bellevue club january 2019 | 37

T H E ROA D TO

written

by

lauren hunsberger

Have you crossed your fair share of 5K finish lines around town? Maybe it’s time to escape the pavement, get a pair of trail runners and see some new, exciting scenery. Gretchen Walla, volunteer coordinator and marketing manager with Northwest Trail Runs, provides a helpful plan for making the transition to trail running.

She says the benefits of going off-road range from stunning views to connecting with community.

38 | january 2019 reflections

TERRAIN TIPS

Obviously, the biggest difference between road and trail racing is the terrain. If rocks, roots and hills make you nervous, Walla says slow down. Her motto is, “run the fun and hike the hard,” and it’s a technique even elite trail runners use. “Trail running is challenging. It’s OK to go slow. If you come up to a hill and you want to hike it, that’s fine. When I do ultras [anything over a marathon length], I hike more than run,” Walla says. Slowing your pace can also help with energy conservation and morale by allowing you to take in the beautiful scenery.

people & pl ace s

TR A IL RU N NING

CHOOSING YOUR FIRST RACE

There is no shortage of trail races in the Pacific Northwest. Northwest Trail Runs alone consistently packs the calendar with lengths varying from 5 to 50K. For beginners, Walla recommends one of their events at Redmond Watershed Preserve. “It’s less technical and there are wider trails. It’s a great course to start.” Walla says. She also likes the “Trail to Grill series,” which is a fun, laid-back event that takes place select Tuesday nights during the months of May through August.

WHERE TO TRAIN

Whether you’re on the Eastside or in Seattle, there are plenty of training trails to try your hand at the sport. Walla lists Discovery and Carkeek parks as good places for shorter loops in case you’re worried about getting lost. Redmond Watershed Preserve is her favorite Eastside location, and she also lists Soaring Eagle Regional Park as a well-marked (although bit more technical) trail. “I would look for places that have a mix of concrete and trail to ease your way into it.”

If you graduate to longer distances, like Walla, who recently completed her third 100-mile race, head to Tiger Mountain for long stretches of training ground.

bellevue club january 2019 | 39

“PEOPLE CAN BE THEIR MOST PHYSICALLY FIT, BUT IF THEY’RE NOT MENTALLY FIT, IT CAN BE VERY DIFFICULT.”

GEAR

Walla quickly lists her running vest as the most important piece of gear to get comfortable with during trail runs—personally, she uses UltrAspire or Ultimate Direction brands. But she says her No. 1 piece of advice is to go to a running shop and get properly fitted for shoes and other gear. She recommends Seven Hills Running Shop in Seattle or Shoes-n Feet in Bellevue and Super Jock ‘N Jill in Redmond. “They will watch you run and help you get the right shoes for what you want to do. The last thing you should do is just go grab a pair of Nikes and hit the trail,” she says.

MENTAL TOUGHNESS

Like many sports, trail running is as mentally challenging as it is physically, especially when you start hitting the longer distances.

“People can be their most physically fit, but if they’re not mentally fit, it can be very difficult,” Walla says. For her, it’s the people that tend to keep her spirits up. “I love my crew and the people at aid stations. It’s really helpful to see your community; they brighten your day and send you off. A lot of times I think, I can get to the next aid station and go aid station to station. It’s easier when I know I’ll see my crew in six or seven miles.”

For a calendar of races and more information, please visit nwtrailruns.com.

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m in d & b ody

Five minutes is all you need to give the newest mental health craze a try. You have five minutes, right? Look at your morning routine. While waiting for coffee to brew, or in between checking Instagram and reading an appealing news headline, you can find five minutes every day for a morning ritual that readies you for the day ahead.

Try bullet journaling.

This isn’t the 1990s “Dear Diary” journaling we know from movie narrations like Clueless; rather it’s a five-minute mental health practice that psychologists swear by.

bellevue club january 2019 | 43

FIVE MINUTE JOURNAL

A bullet journal is an analog system done by hand. The practice is meant to organize your mind, keep track of the past and present tasks, and plan for the future. Throw out your planner, nutrition tracker, diary and workout notebook because a bullet journal holds them all.

A classic bullet journal has four parts: an index, collections (lists, notes, drawings, long-term plans, calendars), rapid logging (a quick rendering of a to-do list) and migration (moving tasks or events from one section to another, e.g., a task to do into a “done” list).

Of course, a bullet journal can take any form that the user prefers.

That’s why psychologists have grown to appreciate the practice; it’s easy for people to customize their journal in appearance, use and time spent.

In 2013, Alex Ikonn and U. J. Ramdas created the “Five-Minute Journal,” which evolved long-form journaling practices into five questions about gratitude and reflection. The user writes for five minutes first thing in the morning and right before bed.

In their introduction to the practice, Ikonn explains the “FiveMinute Journal” as a “toothbrush for your mind.” Reflection and preparation prime your brain to see life in a more positive way, he explains.

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Besides encouraging a more positive mind-set, bullet journals improve memory, ease anxiety, help you sleep better, lessen depression and increase leadership skills.

To put it simply: There’s been a point in everyone’s life where they laid in bed awake, thinking about the list of things they have to do, anxiously going over it on repeat, trying not to forget anything. At the very least, a five-minute session at night can prevent the 3:00 a.m. “Why am I still awake? Oh, and milk, can’t forget milk tomorrow” thoughts.

Beyond following a traditional system of bullet journaling, you can customize your journaling to aid any part of your health. From mood tracking to fitness tracking, there are templates and easy “how to” articles online that can help any aspiring bullet journaler on their journey.

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bullet journaling apps If you prefer to leave pen and paper out of your daily routine but still want the benefits of tracking your mood or goals, there are app alternatives.

TRELLO Trello is a cross-platform bullet journal with automation capabilities. You can set up boards on a schedule and use the search function to switch from one collection to another easily.

DYNALIST This app’s tree-structure lets you see every collection and bookmark important parts for each day, week or month.

DAYLIO The simplest form of a bullet journal, Daylio checks in with you at the same time each day and asks about your mood.

Simply fill out how you feel and why when prompted. And track your mood over months.

HEADSPACE Headspace, much like Daylio, draws you out of your everyday life to focus on reflection. For tracking mental health without task lists, Headspace just might do the trick.

DAYLIO

46 | january 2019 reflections

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lauren hunsberger

m in d & b ody

ATHLETES SUFFER FROM MENTAL HEALTH ISSUES AT THE SAME RATE AS THE GENERAL POPULATION. HOWEVER, STUDIES SHOW THEY SEEK HELP AT A MUCH LOWER RATE.

Dr. Alexander Cohen, senior sport psychologist with the United States Olympic Committee and a member of the Association for Applied Sport Psychology, is working to close the gap and erase the stigma surrounding mental health from athletic cultures.

“Many athletes are very driven, resilient, high-achieving people, and they spend a lot of their time overcoming challenges. This is often a good quality that’s helped them find success, but it can also be a barrier when asking for help,” he says.

Unfortunately, Cohen explains this phenomenon can be especially present among men, who often suffer from societal pressures to stay quiet about pain.

“There’s often an emphasis on mental toughness, and in general we are taught to suffer in silence,” Cohen says. “In our culture, there are a lot of barriers to asking for help, some of which are unique to men.”

bellevue club january 2019 | 49

“THERE’S OFTEN AN EMPHASIS ON MENTAL TOUGHNESS, AND IN GENERAL WE ARE TAUGHT TO SUFFER IN SILENCE,” COHEN SAYS. “IN OUR CULTURE, THERE ARE A LOT OF BARRIERS TO ASKING FOR HELP, SOME OF WHICH ARE UNIQUE TO MEN.”

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COHEN says those barriers can include a lack of knowledge in regard to accessing resources or a general confusion about what terms like “counseling” mean. But oftentimes the hesitancy comes more from embarrassment or perceiving mental illness as a weakness.

“There’s also this ‘should be’ mentality. I ‘should be’ able to handle it. I ‘should be’ tougher than that,” Cohen explains. “I try to show athletes that addressing it is really just another way to build strength. The goal is to help athletes overcome mental illness much the same way they recover from a physical injury. It should be no different.”

Not only has Cohen worked with elite and professional athletes for decades, he says he knows the feeling intimately. As a collegiate athlete, it was his own struggles with competitive anxiety that led him to the field of sport psychology.

HOW TO SPOT MENTAL HEALTH ISSUES LOOK AT PATTERNS OF THOUGHT AND BEHAVIORS. TYPICAL SYMPTOMS CAN INCLUDE:

A change in eating or sleeping habits Withdrawn behavior or isolation Excessive irritability, fear or worry Self-harm or self-destructive habits Talk of death or dying

bellevue club january 2019 | 51

“I WAS A LACROSSE PLAYER IN COLLEGE, and one of my coaches said, ‘Hey, you’re getting in your own way.’ I didn’t know what he was talking about, so I took a sport psychology class. Right away, I knew I wanted to help athletes with mental wellness and performance readiness,” he says. “Part of the reason I do this work is because I wish I had a sport psychologist in college.”

The good news, Cohen says, is that progress was made in the last few years, and athletes seem less fearful of what others—mainly coaches and peers—think. He credits many famous athletes that have come out publicly about their struggles with mental health, including basketball player Kevin Love and Olympic swimmer Allison Schmitt. He also sees huge benefit coming from national campaigns, such as the Movember Foundation, for focusing on all types of men’s health issues.

“It’s just important to have conversations that matter and services that work for men. Call it coaching instead of counseling if you have to,” he says. “We just have to normalize the experience. It’s our responsibility to create a culture where psychological issues are talked about as readily as physical injuries.”

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HOW TO ADDRESS CONCERN IF AN ATHLETE TALKS TO YOU, THAT MEANS THERE IS A LEVEL OF TRUST. IT’S IMPORTANT TO RESPECT THAT WHEN HAVING CONVERSATIONS ABOUT MENTAL HEALTH.

Try and make them feel safe.

Validate their response from a place of compassion and care.

Just listen; you don’t need to solve or fix the problem.

If you’re the one approaching them, give examples. For instance: “You haven’t been eating or sleeping the same.”

Provide resources or information if you can.

If they reject help, don’t take it personally.

Ask questions about their personal safety. If they say anything about harming themselves, seek emergency help right away.

bellevue club january 2019 | 53

ATHLETIC DNA: DARREN PRITT In the late 2000s, Darren Pritt joined the Athletic DNA team as an investor. Being a tennis player most of his life and believing in the benefits of sports for all levels, he figured it was a natural fit. Three years ago, Pritt began managing the company, and now as president is making strides in branding tennis for everyone.

Pritt grew up in nearby Newport Shores, and on nice days he’d ride his bike through Bellevue to the then Bellevue Athletic Club.

“I was coached by Bob Behrens, Mike Prospek and Lisa Moldrem growing up,” Pritt says. He played for Newport High School and competed in regional junior tournaments before heading east to Whitman College and continuing to play.

“I stopped after that for a while,” Pritt explains. “But in my late 30s I picked it up again and began coaching.” Pritt joined the Garfield High School coaching team in Seattle and started playing tennis again.

It was up to chance that his tennis community from high school days would set him up for success. Back in the swing of playing a couple of times each week, Pritt was introduced to former University of Idaho tennis player Dan Willman and Athletic DNA.

54 | january 2019 reflections

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Athletic DNA was founded in Seattle in 2007 as a tennis-focused apparel company.

Famous for their spin on youth apparel, Athletic DNA is worn by pro tennis players like former world number one Lleyton Hewitt and American favorite Brian Baker.

Even though big names wearing your apparel is appealing, Pritt argues that mid-level players should get just as much attention.

Pritt’s first move while leading the company as president was to completely change the marketing dynamic.

“We moved over to a bigger, broader market that goes back to junior programs,” Pritt says. “There are only 1,000 kids competing at the national level—well, there’s 10,000 kids competing at local levels, and then 40,000 recreation kids that are just being left out of other brands.”

56 | january 2019 reflections

photos provided by athletic dna

EVERYTHING IN MODERATION: PRITT’S TIPS TO KEEPING LIFE SIMPLE & HEALTHY GET YOUR KIDS INVOLVED IN TENNIS. “Find programs that are equally challenging and fun, nothing purely recreational and nothing purely competitive. Find a tennis pro you like and incorporate private lessons to learn quickly, but engage in group lessons to create community.”

MOVE AROUND. “I try to get on the courts one to three times a week. I wish I could say three times a week, but with my schedule I haven’t been able to figure out how to accomplish that.

One time a week is easy, two times isn’t too bad, but three is a challenge. I get busy, but I still try to get out here.”

ACTIVATE ALL YOUR SENSES, NOT JUST YOUR MUSCLES. “For me, tennis is great because it’s not only agility training and a skill, but you have to focus. You can’t be thinking about all the other things you’re stressed out about; you have to focus on the score, the strategy and what you’re doing in that moment.”

FIND TIME TO DO NOTHING. “Find five to 10 minutes each day just to do nothing,” Pritt says.

“I’ll take a break a couple of times each day for three or four minutes and relax. Not watch TV, not listen to music, just try to sit and think about nothing.”

DIET IS INDIVIDUAL. “I know I feel the best when I cook my own meals and simply eat meat, vegetables and rice. I’m trying not to consume too much processed food. We should know what’s in our food.”

FOCUS ON MINDFULNESS. “When you’re less stressed out, and more mindful, you’ll naturally fall into an equilibrium. If you feel good, exercise and healthy habits become a natural part of your day.”

JANINE PRITT, GRACE KOONTZ, DARREN PRITT, WILSON PRITT, BRANDON BEYLER. NOT PICTURED: HANNAH BEYLER

bellevue club january 2019 | 57

Pritt explains that extremes rarely work when it comes to his business and life. He chooses to focus on everyday players who love the game, rather than market to the elite who are in the spotlight. “I didn’t really like that mental aspect of it,” Pritt says.

It’s a similar mind-set that guides Pritt in his day-to-day life: Everything in moderation with simplicity.

With a family of six, Pritt keeps a busy schedule, and he prefers to maintain a healthy lifestyle for himself and his family.

Athletic DNA will partner with the Bellevue Club for the first time this year to create a Player of the Month program. Each month, Bellevue Club coaches will nominate a junior player to be recognized. That player will receive free apparel from Athletic DNA and be honored in the tennis lounge.

DBT-based treatment programs for women and girls experiencing depression and anxiety. www.thirahealth.com info@thirahealth.com | 425.454.1199 58 | january 2019 reflections

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haley shapley

60 | january 2019 reflections

m in d & b ody

LESSONS FROM A FIRST-TIME FITNESS COMPETITOR

Last year, I did something I never thought I would: I stood on a stage, in front of a whole lot of people, wearing a sparkly bikini and sky-high heels—all while being scrutinized by a panel of judges.

My entry into a bodybuilding competition surprised most people I knew. While I’ve always liked playing sports and setting goals, the super-teased hair, orange-tinged skin, and submitting myself for the approval of others didn’t seem up my alley.

That, however, was the whole point. Pushing the boundaries of my comfort zone is what keeps life interesting.

While I’m not sure I’d do it again (more on that later), I’m happy I tried it—there was so much I learned along the way, including these five lessons:

bellevue club january 2019 | 61

1.

DISCIPLINE IS A DAILY CHOICE.

It’s easy to be enthusiastic about new goals—that’s why gyms are always a little more crowded in January after New Year’s resolutions.

So the first week of working out twice a day and eating a lot of veggies was fine, even exciting. But as the time wore on and the novelty wore off, my willpower waned. There was no cake at birthday parties, no beverages besides water, and no skipping workouts. While a lot of people around me thought the lifestyle was fascinating and respected its limitations, many didn’t understand how encouraging me to indulge was detrimental to my progress.

I was not perfect during the process, but I got pretty close toward the end. I would ask myself, “When you wake up tomorrow, will you be happy with the effort you put in today?” I didn’t want to disappoint my future self, so I stuck to my guns most of the time—but discipline remained a conscious choice to the end.

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2. ROUTINES SET YOU UP FOR SUCCESS, AND FLEXIBILITY KEEPS YOU SANE.

Bodybuilders thrive on routine. During the nine months I trained, my days were pretty regimented.

There was usually a little cardio in the morning, planned meal times, strength training in the evening, and an absurd amount of water sipped throughout the day.

At first, weighing my food and eating it at a precise time felt strange, but it soon became habit (and now I can tell you what one ounce of almonds looks like without a food scale!). I also started cooking more than I ever had before, which I’ve continued to do. As actions become ingrained as habits, the less of that active discipline from lesson #1 you need.

Stuff happens, though. I couldn’t hermetically seal myself inside a space that included a squat rack and a veggie peeler, so there were times when life interfered. Times when I found myself running errands when I was supposed to be eating meal #3 or waking up early when I hadn’t logged my required hours of sleep for the night. There were challenges, like when I took a work trip to Mexico four weeks before I hit the stage and just had to do my best to make good choices (no tortillas or tequila for me!). The routine had to change, but instead of catastrophizing after a small setback, things went much better when I simply accepted it and got back to my regular routine as soon as feasible.

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3.

COMPARISON IS THE THIEF OF JOY.

It’s easy to fall into the trap of comparing ourselves to others, and when you’re in a sport that’s actually based off of comparing people, it’s even more tempting. But obsessing over why someone else can eat a donut every day and still have abs, while you just sniff a donut and gain a pound, isn’t going to do any good. Admire others and learn from them, but don’t go down the road of fixating on your flaws as compared to anyone else. I still get frustrated sometimes that I didn’t win the genetic lottery, but I remind myself that fretting about it won’t change anything. All those clichés about not comparing your beginning to someone else’s middle are clichés for a reason—because they’re true.

“a d m i r e o t h e r s and learn from them, but don’t go down the road of f i x at i ng o n you r f l aws a s compared to anyone else.”

4. NOT EVERY GOAL IS FOR EVERY PERSON.

5. YOU NEVER KNOW WHO’S WATCHING.

I’m glad I tried out bodybuilding, but I don’t necessarily recommend it for everyone. For anyone who’s struggled with issues around food, I would be extremely cautious—restricting your intake as you’re prepping for a show can be triggering. Even if this doesn’t apply to you, activities like the meticulous counting of macros and subsequent pendulum swing to “rewarding” yourself once the show is over by eating way more than you’re used to can cause issues for some that might not have previously existed.

The most heartwarming aspect of bodybuilding was something I never expected: A number of people I had no idea were following my journey reached out afterward to say my fitness competition experience inspired them to take up strength training or try something new. It was a good reminder that the people around you notice your actions, even when you think no one’s looking. The idea that I had a small influence on someone picking up a kettlebell or working toward their first pull-up is incredibly humbling.

Also consider that unlike a sport like powerlifting, which is all about how much weight you can move, or running, where the person who crosses the finish line first wins, there is often no clear-cut victor on stage.

There’s usually an entire lineup of men or women who look like they’ve worked very hard, and distinguishing among them is a tough job—and you might not always agree with the decisions. If you think you’ll have trouble separating how you place with who you are, it’s probably not the best idea to compete.

I don’t know if I’ll ever take to the stage again in those five-inch heels—I tried prepping a second time, but my body wasn’t responding. It’s the only one I have, so I need to respect it. For now, I’m working on my general strength and fitness, waiting for the next challenge that catches my eye the same way the jewels on my bedazzled bikini did.

64 | january 2019 reflections

comm u n ity & c lu b

REFLECTIONS photography

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Dads and sons took fun photos to commemorate the night.

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CUSTOM BUILD

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Artisan Sanctuary 3 BED

|

4 BATH

|

11.35 ACRES

Recent Custom Build that will last through the ages! Thoughtfully constructed alongside the foothills of Mount Si and the Cascade Mountain range, the native canvas consists of an estate residence with private entry separate living quarters, guest farmhouse, expansive workshop/studio, free range chicken yard and coop, 4 car garages, and storage sheds. The Authentic Craftsman home showcases locally sourced, quality materials and skilled artisans.

OFFERED AT

$2,998,000

1 Main House 2 Workshop 3 Guest House

Mark von der Burg Sr. Compass Founding Broker | Seattle mark@vdbcompass.com 425.882.8821

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