Reflections: January-February 2026

BELLEVUE CLUB

JAN-FEB • 2026

FEEL GOOD

LIVE WELL

YOUR GUIDE TO A BALANCED YEAR

RETHINKING RESOLUTIONS

SMALL CHANGES = BIG WINS

BEYOND THE SLOPES

WASHINGTON'S OTHER WINTER SPORTS

STRENGTH TRAINING

THE ULTIMATE ANTI-AGING TOOL

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2025 YEAR IN REVIEW W E ’ R E D E E P LY T H A N K F U L F O R T H E T R U S T O U R C L I E N T S P L A C E I N U S . Y O U R PA R T N E R S H I P A N D S U P P O R T M A D E T H I S Y E A R ’ S S U C C E S S P O S S I B L E , A N D W E ’ R E T R U LY H U M B L E D B Y I T . $ 1 . 0 1 B + I N S A L E S V O L U M E � 4 9 7+ T R A N S A C T I O N S � $ 2 . 0 3 M + A V E R A G E S A L E S P R I C E

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JAN/FEB 2026

C O N T E N T S

COMMUNITY & CLUB MIND & BODY PEOPLE & PLACES

12 •

R E SOLUTION S

How to make them stick.

16

18

•

•

IN FOR MATION OVE R LOAD

Are you drowning in health data?

GAM E ON

Picklewood's big debut.

22 START STRONG

Why strength training is key to healthy aging.

26 M E M B E R PROFILE

Dr. Erkang Hu blends ancient healing with modern life.

30 WINTE R IN WAS H INGTON

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COMMUNITY & CLUB

U P FRO NT:

REFLECTIONS MAGAZINE VOLUME 39 ISSUE 1

LETTER

creative director

Asa Douglas 425.688.3163

FROM THE

art director

Bonnie Tankovich

CLU B

graphic designer

Tyler Hughey Daniel Su editor

Alison Brownrigg advertising

DEA R MEMBERS,

Debbie Brickman 425.488.3211

Welcome to 2026! January and February present an opportunity to refocus, recharge and reconnect with the habits and activities that help us feel our best—and this issue reflects that.

BELLEVUE CLUB

Hi, I’m Scott Stone, and I’ve had the privilege of calling Bellevue Club my home for the past seven years. I began my journey at the Athletic Services Desk, where I got to know many of you by name. I later got to know your kids when I was Recreation Director. Now, I support the Club as a whole as Associate Athletic Director.

Throughout all these roles, it has become clear that Bellevue Club is at its strongest when our members feel welcome, inspired and part of a community.

Like many of you, I manage a busy home life with my wife and two kids—ages 2 and 4—who ensure that there’s never a dull moment in our house. They keep us very active! These days, we find ourselves hiking mountain trails, skiing in the Cascades or simply running around the park. Those moments remind me that health and wellness don’t look the same for everyone. For some, it’s movement or rest; for others its creativity or simply carving out a small moment of stillness in a busy day. Whatever wellness means to you, we welcome and support your path here at the Club.

Winter in the Pacific Northwest often brings long dark days, but even in the heaviest stretch of the season the Club is full of life and energy. Sometimes it just takes a bit of coffee from the Market, a shift in routine in the fitness studios or a personal spa day to remind us that brighter days are ahead.

As we embark on the early months of the year, I encourage you to push yourself towards wellness in whatever way feels right. Try something new. Revisit something old. Or simply show up—that’s often the biggest hurdle.

Happy New Year and I can’t wait to see you around the Club,

Scott Stone Associate Athletic Director

6 | jan/feb 2026 reflections

president

S. W. Thurston general manager

Connor Eden athletic services

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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.

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COMMUNITY & CLUB

2026

C A L E N D A R

JAN/FEB • upcoming events

JANUARY

FAMILY MOVIE NIGHT JAN 30 + FEB 20 6:30-8:30 PM Get ready for a cozy Family Movie Night at the Club. Bring your pillow and a blanket and wear your snuggliest pajamas to make the night even more comfy.

Complimentary Registration Required

1, 15

VITAMIN B SHOTS | 11 AM-2 PM

2

FAMILY GYM NIGHT | 5:30-8 PM

5, 12, 19, 26

SPLASH FAMILY FUN MONDAYS | 4-9 PM

6

TASTING TUESDAYS WITH BRIAN CARTER CELLARS | 4-5:30PM

6, 13, 20, 27

SPLASH INTO FUN: BALLOON MAGIC TUESDAYS | 5:30-7:30 PM

7 8 8

6

FAMILY GYM NIGHT | 5:30-8 PM

6

ECLIPSE POP-UP: JEWELS BY PIPER

6-9

WOMEN'S TENNIS EXCHANGE

9

SESSION 4: AQUATICS PRESCHOOL REGISTRATION OPENS | 9 AM

9 10

VALENTINE'S DAY COOKIE DECORATING

5-7 PM

TASTING TUESDAYS WITH MARK RYAN

4-5:30 PM

12

GALS WHO GRAZE: A GALENTINE’S CHARCUTERIE WORKSHOP | 6-7:30 PM

13, 27

LIVE MUSIC IN THE ATRIUM WITH ROBBIE CHRISTMAS | 5:30-9 PM

7-7:45 AM

13

VALENTINE'S DAY BASH | 6-8 PM

MID-SEASON SKI & SNOWBOARD CONDITIONING SERIES | 6:30-7:15 PM

13

TAPPED TUESDAYS: BEST DAY BREWING

16

MID-WINTER BREAK CAMPS START

PROGRESSIVE STRENGTH SERIES

4-5:30 PM

VALENTINE'S DAY TENNIS EVENT

5-8:30 PM

19

VITAMIN B SHOTS | 11 AM-2 PM

4-4:45 PM

20

BEAT THE GEEK TRIVIA NIGHT | 6-8 PM

16

KIDS MOVIE NIGHT | 6-9 PM

20

KIDS MOVIE NIGHT | 6-9 PM

16

BEAT THE GEEK TRIVIA NIGHT | 6-8 PM

20

FAMILY MOVIE NIGHT | 6:30-8:30 PM

17-19

ORANGE COUNTY JUNIOR TENNIS TRIP

19

MLK JR. DAY CAMPS

20

9AM

20 20

TEEN PERFORMANCE STRENGTH SERIES

SESSION 4: REC REGISTRATION OPENS SPIRITED TUESDAYS: THREE SPIRIT

24 26

BONSAI BAR | 6-8 PM

28

INTRO TO MATCH PLAY: JUNIOR TENNIS SPECIAL EVENT | 4-6 PM

4-5:30 PM

PROGRESSIVE STRENGTH SERIES

SPIRITED TUESDAYS: JP TRODDEN

4-5:30 PM

28

11-11:45 AM

ADULTS NIGHT OUT: DUELING PIANOS

7-9PM

22

SESSION 4: JUNIOR TENNIS REGISTRATION OPEN | 9 AM

23

KIDS TAKE OVER | 6-8 PM

23

SESSION 4: ADULT TENNIS REGISTRATION | 7 AM

28

PILATES FOUNDATION SERIES | 6:30-7:25 PM

29

BELLEVUE CLUB - CENTRAL PARK TENNIS TOURNAMENT | 5-10 PM

AQUATICS

RECREATION

CLUB

SOCIAL

PILATES FOUNDATIONS SERIES | 11:30

ECLIPSE

SPA

FITNESS

TENNIS

GOLF

WELLNESS

PICKLEBALL

YOUTH

29 31

8 | jan/feb 2026 reflections

SPA SIP AND SAMPLE | 6-8 PM

SESSION 4: YOUTH AQUATICS REGISTRATION OPENS | 9AM

9, 23

14

5

10

LIVE MUSIC IN THE ATRIUM WITH ROBBIE CHRISTMAS | 5:30-9 PM

HA L F P RI C E BOT T L E N I G HTS

BCYBA CLINIC: PLYOMETRICS - AGILITY & CONDITIONING | 4-5:30 PM

AM-12:25 PM

FAMILY MAD SCIENCE NIGHT | 6-8 PM

13

Inflatable Obstacle Course Saturdays | 6-7:30 PM Water Runner Sundays | 5-6:30 PM

PILATES FOUNDATIONS SERIES | 11:30

9

weekly

AQ UAT I C S EV E NTS

MID-SEASON SKI & SNOWBOARD CONDITIONING SERIES | 5:30-6:15 PM

BELLEVUE SOCIAL | 5-7 PM

12

4

6-10 PM

8

13

Cosmos | Mondays Splash | Sundays

SESSION 2 MEN'S TEAM TENNIS STARTS

FEBRUARY

AM-12:25 PM

FAMILY MOVIE NIGHT | 6:30-8:30 PM

To register for events, scan QR code or visit members.bellevueclub.com

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We are committed to helping you return to what you love — your sport, your activities and the people who matter most.

Get back to what moves you.

To learn more, visit overlakehospital.org/sports-spine or scan the QR code.

COMMUNITY & CLUB

N E W S F E E D GALS WHO GRAZE: A GALENTINE’S CHARCUTERIE WORKSHOP Learn how to make a beautiful and balanced charcuterie board with premium meats, cheese and other accompaniments.

You’ll enjoy a shared board during the event and take home a custom charcuterie box to snack on later.

Thursday, February 12 | 6-7:30 PM $50/member | Atrium | 21+

W H AT 'S U P AT T H E C L U B

M I D - S E A S O N S K I & S N OW B OA R D CONDITIONING SERIES Stay strong and injury-free as your season on the slopes heats up.

This focused 4-week series, led by personal trainer Paul Gallaher, is designed to keep skiers and snowboarders performing at their peak.

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JAN 13

THURSDAYS

TUESDAYS

5:30-6:15 PM

6:30-7:15 PM

•

10 | jan/feb 2026 reflections

•

BONSAI BAR: A HANDS-ON WO R K S H O P Explore the fundamentals of this Japanese artform including pruning, styling and maintenance. You’ll create your own tiny masterpiece to take home, along with all the knowledge to keep it happy and healthy.

Thursday, February 26 | 6-8 PM $60/member | Atrium

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MIND & BODY

WELLNESS

GET

SMART HOW TO MAKE YOUR NEW YEAR’S FITNESS RESOLUTIONS STICK w r i t t e n b y a l i s o n b r ow n r i g g

There’s nothing like a new year to make you gung-ho about kicking your fitness routine into shape. Some people skip resolutions altogether—you can’t fail at a goal you never make—but others have figured out the secret to sticking with them: getting SMART. Thank you, corporate America.

SMART stands for specific, measurable, achievable, relevant and time bound. Think of it as a road map for fitness success.

SPECIFIC: Set a clear goal rather than something

vague like “get back into shape.” Vague goals feel bigger than they are and can shut you down before you start.

MEASURABLE: Establish a baseline with an assessment or fitness app. Tracking progress keeps you honest and motivated.

ACHIEVABLE: Set goals you can actually reach.

Losing one to two pounds a week through exercise and healthy eating is sustainable.

Crash efforts aren’t.

RELEVANT: Choose activities that make sense for your life. If you’re not a morning person, don’t sign up for the 6 a.m. Small Group Pilates Class with Nancy Black. Build routines that fit your day instead of stressing it.

TIME-BOUND: Deadlines help—but differently for

everyone. If they motivate you, great. If they trigger procrastination, find ways to reframe them so they feel encouraging rather than ominous.

12 | jan/feb 2026 reflections

OTHER CONSIDERATIONS PLAN FOR SETBACKS

Being human means you’ll slip. Expect it. Celebrate milestones and treat setbacks as information, not failure. It’s simple to say, harder to practice, but being gentle with yourself makes persistence far more likely. Most of us respond better to encouragement than criticism—try giving yourself some.

STAY MOTIVATED

Figure out what truly drives you, because it’s never just “being in shape.” Is it avoiding the midlife paunch? Keeping your legs toned for tennis? Preventing disease? Once you name your motivation, following through becomes easier. Look at photos of your kids when your resolve dips. Reward yourself—coffee after a workout, not before. Your brain loves dopamine hits; use that to your advantage.

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MIND & BODY

WELLNESS

RECOVERY MODE The lymphatic system is the unsung hero behind post-exercise rebound.

WHEN

you train, your body produces metabolic by-products like lactate, cellular debris and molecules that cause inflammation. Sleep, hydration and time get all the attention, but the lymphatic system’s role in recovery is equally important—even if it rarely gets the spotlight.

The lymphatic system—simply stated—is a network of vessels and nodes that acts like a clean-up crew, traveling the body, collecting waste and excess fluid, and sending it all through our lymph nodes to be filtered.

Major lymph nodes are in the neck, armpits and groin, with smaller clusters behind the knees, and internally near the intestines. When they swell and you can feel them—like when you have a cold—it means they’re working overtime.

Unlike blood, which has a pump (the heart) to circulate it, lymph fluid relies on the movement of your muscles to move it along.

Poor lymph movement can result in puffiness, soreness and a heavy, fatigued, slightly swollen feeling. We’ve all been there.

14 | jan/feb 2026 reflections

For athletes, efficient lymph flow means faster clearance of waste, less soreness and better rebound between sessions.

“The one-way valves of the lymphatic system heavily depend on muscular contraction,” explains Club personal trainer Paul Gallaher, who recommends post-workout dry brushing, feet elevation and saunas. Gentle active movement is essential too, he says. “The more we do light contractions of muscles, like in zone 2 cardio, the better damaged tissues can get important nutrients for recovery.”

Other effective ways to activate the quiet yet essential work of the lymphatic system include deep diaphragmatic breathing, gentle stretching, myofascial release and compression garments—like socks—which gently squeeze tissue, giving lymph fluid less space to stagnate and urging it toward your nodes. And the good news? Compression socks have had a glow-up—they’re now not only supportive, but they’re also surprisingly cute.

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MIND & BODY

CAN TOO MUCH HEALTH DATA BE A BAD THING? From sleep stages and heart rate variability to glucose curves and cortisol patterns, today’s wellness enthusiast can track nearly every beat, breath and bite. w r i t t e n b y e m i l i na lo m a s

O

n the surface, having access to every bit of information about your body and how it works seems like an obvious path to better health. But beneath the glow of our data dashboards, a new phenomenon is bubbling up: health anxiety by way of self-quantification.

As a health writer working with one of the world’s most widely used wearables, I’ve had a front-row seat to this evolution. I’ve spoken to sleep scientists, stress researchers and everyday users navigating their own biometric rabbit holes.

And I’ve asked myself the same question that many skeptics are starting to pose: When does health data stop helping— and start hurting?

I’ll be clear that I believe having access to wearable data is undeniably beneficial. However, it’s impossible to debate the fact that, for a subset of people, having an abundance of realtime biometric data can be anxiety-inducing.

THE AGE OF OVER‑AWARENESS As we’re able to track more health data than ever before, studies suggest that between 15 and 20 percent of wearable users report experiencing heightened anxiety or worry after receiving inconclusive or “abnormal” health alerts. A 2024 review in the Journal of the American Heart Association found that about one in five people who received irregular rhythm notifications from a wearable experienced measurable anxiety, and many sought unnecessary medical reassurance. Another study noted that heavy wearable users were significantly more likely to report sleep anxiety—or orthosomnia—especially when tracking sleep scores nightly.

It’s not hard to see why. The rise of wearables has merged two powerful human impulses: the desire to optimize and the fear of missing something wrong. When combined, they can create a state of “hyper‑awareness.” But before you ditch the wearables, consider the potential benefits.

16 | jan/feb 2026 reflections

YOU CAN’T MANAGE WHAT YOU DON’T MEASURE For decades, “listen to your body” has been the gold standard of wellness advice. But it’s hard to get accurate signals from your body if you’re constantly under stress, eating poorly, not sleeping enough or spending all day in an office. Your internal cues might not be given the breathing space they need to be heard. That’s why objective data matters. If you want to improve your health—which most wearable users do—you’ve got to understand where you’re currently at to develop a baseline.

That’s where data delivers. Tracking your sleep or recovery doesn’t just confirm how you feel—it offers a mirror. You can trick yourself into thinking the late-night Netflix binge wasn’t that bad, but when you see only five hours of sleep between 1 a.m. and 6 a.m., it might give you the wake-up call you need to make some changes.

It’s not all about catching bad habits, though—I often speak to wearable users who finally understand that working out intensely seven days a week is actually hurting their health, causing high stress levels and low heart rate variability.

Data becomes a kind of accountability partner—one that reveals areas in need of improvement and nudges you toward habits that align with your long-term health and resilience.

THE DOWNSIDES OF OVER-TRACKING Still, there’s a fine line between awareness and obsession. Too much data—especially when checked compulsively—can pull you out of your body, not into it. You might enjoy a slice of birthday cake with friends but then feel anxious after seeing how much it spiked your glucose. You may stop going to late dinners with friends because you don’t want to ruin your sleep score.

You may check your step count multiple times throughout the day to ensure you’re getting ever closer to that idealized 10,000 steps. You might start fearing small fluctuations in your metrics that are, in reality, just normal human variation. You start to sacrifice the joy of life for the validation of perfect scores.

WELLNESS

What begins as a tool for health can quietly morph into a metricdriven performance. And in the pursuit of optimization, you might stop trusting your own experience.

THE BOTTOM LINE Health data is not the enemy. In fact, when used with curiosity—not fear—it can be one of the most powerful tools for selfawareness and long-term well-being. But like any tool, its impact depends on how you use it.

Wearables shouldn’t replace intuition—they should sharpen it.

The goal isn’t to become a slave to your metrics, but to use them as signals. Based on my experience in this industry, I believe the best health outcomes come not from perfection but from partnership between your body and brain and, yes, your biometrics.

WEARABLES SHOULDN'T REPLACE INTUITION— THEY SHOULD SHARPEN IT.

bellevue club jan/feb 2026 | 17

PEOPLE & PLACES

18 | jan/feb 2026 reflections

COMMUNITY

PiCKLEBALL

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

photography by brooke fitts

LONG-TIME CLUB MEMBERS NATHAN AND ELIZABETH TALBOT HAVE TEAMED UP WITH SUPERSTAR CHEF ETHAN STOWELL TO GIVE PICKLEBALL A HOME OF ITS OWN.

W

hat better way to reinvent an old warehouse in Seattle’s Sodo neighborhood than by turning it into a home for the region’s sportiest export: pickleball.

Nathan, who grew up in the area, remembers playing pickleball in middle school, long after its invention on Bainbridge Island in 1965 but well before it captured the world’s attention in the 2020s. Between 2021 and 2024, pickleball participation grew by an astonishing 311 percent, and in 2022 it was officially named the state sport of Washington. bellevue club jan/feb 2026 | 19

What pickleball lacks, Nathan points out, is an “illustrious 100-plusyear history” like modern tennis. “So we created a fictional place called Picklewood Paddle Club, where we could create a vintage country club vibe to give it some history,” he explains. The effect is unmistakable and impressive, with stylish nods to the best of 1970s design and references to Wimbledon greens and French Open terra-cotta.

The Talbots have transformed 25,000 square feet of raw industrial space into an inspired pickleball destination with seven indoor courts, four outdoor courts, and several distinctive bar and lounge areas meant for lingering.

The restaurant, led by local restaurateur Ethan Stowell, features classic country club fare—club sandwich, prawn Louie, a steakhouse burger, plus chicken strips and mac ’n’ cheese—dishes that feel comforting, familiar and a touch nostalgic.

Courts can be booked online with no membership required, and upcoming programming will include leagues, lessons and open-play sessions.

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BODY & MIND

written by a l i s o n b r ow n r i g g photography by t y l e r j. h u g h e y

MUSCLE IN THERE WHY STRENGTH TRAINING IS IMPORTANT FOR HEALTHY AGING

Research into the science of strength training offers compelling reasons to incorporate it into your life for healthy aging.

Those reasons extend to your telomeres. A recent study in the journal Biology of more than 4,800 people found that participants who did strength training have significantly longer telomeres—protective DNA caps at the ends of chromosomes that shorten with age.

Apparently, 90 minutes of strength training a week was associated with almost four years less biological aging. That seems worth it.

22 | jan/feb 2026 reflections

FITNESS

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THE NUMBER ONE FOCUS FOR PEOPLE OVER 40 IS TO STRENGTHEN THEIR LOWER BODY

Muscle loss related to age is called sarcopenia, which comes from the Greek root meaning “poverty of flesh.” Very dramatic. But apt. Basically, if you don’t give your muscles a reason for sticking around through movement, your brain will relocate those resources elsewhere.

Muscle weakness, especially in the lower extremities signals a higher chance of cardiovascular disease, loss of independence and the ominous sounding “allcause mortality.”

While it’s never too early to start creating a strong musculoskeletal system, workouts focused on building muscle take on a much more important role after age 40, or right around a midlife crisis, when you realize that while you are not yet old, you most definitely are no longer young.

GOBLET SQUAT

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This is a front-loaded squat variation where a weight is held close to the chest with both hands. It helps improve squat form, builds quadricep and glute strength, and enhances hip, knee and ankle mobility.

To perform it, stand with feet shoulder- or hip-width apart with weight at chest level, squat down while keeping your back straight and chest lifted.

We spoke with Bellevue Club personal trainer Kelly Jamerson, who has sixplus years of experience in the field and is ACE certified, for her take on strength training after 40. “My number one focus for clients over 40 is to strengthen their lower body,” she says. “Quadriceps strength is strongly associated with a lower risk of mortality, even in people with coronary artery disease.”

You build muscle anytime you move against resistance, with the benefits increasing as you begin to generate more force. Squats are a perfect example of this. These simple exercises are tiny engineering miracles. As you descend to a squat position you are activating a whole slew of muscles—quads, glutes, hamstrings and calves—to fight against gravity to get you back up. Add some weights and you’re doing some real work to improve posture, balance, joint mobility and, most importantly, bone strength. bellevue club jan/feb 2026 | 23

“I incorporate variations of lunges, onelegged squats and step-ups for my clients,” Kelly explains. “These can all be scaled and modified according to their current level of fitness and are easily loaded using dumbbells, barbells and medicine balls. Building strength and function unilaterally helps restore the balance skills many of us have lost since childhood.”

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When you lift something heavy your muscles pull on your bones, putting stress on the bone tissue. In response, your body releases specialized cells called osteoblasts to lay down some new mineral material, strengthening and thickening the bone and increasing its density. And despite what the National Dairy Council wants you to think, this mechanical loading, as it’s called, works much better than drinking milk to increase bone density.

Supporting your muscular integrity goes far beyond your bones, however. Strength training helps maintain the lean mass that keeps your metabolic rate humming. It also keeps blood sugar stable and inflammation down.

Strong muscles are valuable sources of protection against falling, which is a huge issue for older adults. Supporting the quad muscles “also helps to keep our knees healthy,” Kelly adds, “and balancing exercises help build all the stabilizing muscles in our feet and ankles.

We want strength and stability to prevent falls, and we want dense bones to prevent fractures if we do fall.”

Joint stability and connective tissue strength are important pillars of longevity. As is independence—being able to carry your own groceries, climb stairs, hike without pain and travel easily are practical yet crucial ways to age well. “We need to maintain our mobility so that we can leave the house as social beings,” says Kelly. Afterall, for many of us, maintaining independence is the truest measure of ageing well.

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REVERSE LUNGE This exercise primarily target the glutes, hamstrings and quadriceps, helping to build single-leg strength and improve balance.

Begin by stepping one leg backward while keeping torso upright and core engaged.

Bend both knees until they reach approximately 90 degrees, ensuring your front knee stays over your ankle.

Push through front heel to return to starting position.

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PEOPLE & PLACES

GOING WITH THE FLOW

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MEMBER PROFILE

ACUPUNCTURIST AND CLUB MEMBER DR. ERKANG HU BRIDGES CHINESE TRADITION WITH MODERN LIFE.

W

hen you step into Dr. Erkang Hu’s downtown Bellevue acupuncture clinic (kangacupunctureherbs. com), it feels as if someone hit the Pause button; it’s a place for healing. For Dr. Hu, who grew up in Beijing, this atmosphere is second nature. Her parents were both practitioners of traditional Chinese medicine (TCM).

She grew up in a household where neighbors regularly knocked on the door with a cough or stomach pain, asking her parents to read their pulse or check their tongue for a quick assessment. Then they’d walk away with a handwritten herbal prescription to take to the nearest apothecary.

Despite this upbringing, Dr. Hu pursued a degree in Western medicine at a university in northeastern China.

She trained in internal medicine, but the rigidity of the system left her restless; it seemed that human connection was secondary to protocols.

In 1993, encouraged by her father—then China’s first director of the National Administration of Traditional Chinese Medicine—Dr. Hu moved to the United States, where she initially considered business school. But after seeing how saturated that field was, she enrolled in a four-year master’s program in traditional Chinese medicine in Seattle and returned to the medicine that had shaped her childhood.

After graduating, Dr. Hu immediately opened her own practice. Her early patients were mostly white Americans—curious, open-minded and eager for relief. Over time her clientele has expanded, yet she still finds it remarkable that many Chinese families in the US have never tried the medicine that’s shaped Chinese culture for centuries.

Western medicine is focused on quick fixes, but TCM believes that sustainable healing takes patience. Dr. Hu’s philosophy about that difference is disarmingly simple.

Most of her work centers around helping the body move what is stuck—pain, tension, stagnation—and teaching patients that small, daily choices shape their well-being.

Warm food over cold. Cooked meals in winter. No iced drinks. Ginger tea. Heat for menstrual cramps. Gentle self-massage to encourage the movement of qi.

These aren’t exotic ideas; they may be things you already do instinctually.

As she talks about her work, Dr. Hu radiates a quiet conviction: that health is not just the absence of symptoms but the presence of balance. Her experience with both Western and Chinese medicine gives her a unique view on how to bridge the two—she understands how to adapt ancient healing techniques to the unique demands of modern life.

INTRO TO CHINESE MEDICINE Yin and Yang: Two Parts of a Whole The world is made up of opposites: light/dark, empty/ full, hot/cold. Neither can exist without the other; each completes the other.

Yin represents darkness, coolness, depth and stagnation.

It shows up in the body as the fluids that nourish and cool us. It is commonly thought of as the feminine or receptive side. Menopause and its symptoms of dryness and hot flashes is commonly diagnosed as a deficiency of yin.

Yang is light, hot, external and dispersing, showing up as metabolism and physiological activity. It is stimulating and traditionally masculine. A red-faced angry person about to blow their top is a common picture of an excess of yang.

The two are intertwined and reliant upon each other.

When yin and yang are in balance, the body is working harmoniously and is in good health. Illness arises from an imbalance of those dualities, and the goal of TCM (simply stated) is to restore that balance.

Qi: The Breath of Life The concept of qi refers to the vital energy or life force that flows through all living things, maintaining physical, mental, emotional and spiritual health. It can’t be quantified, studied or seen, but its effects are felt when it becomes blocked or stagnant, excessive or deficient. Yin and yang generate and regulate qi.

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The Organs: Conceptual Anchors In TCM, the organs govern both physical and emotional processes. The liver keeps qi and blood flowing, both of which stagnate easily. When the liver qi is stagnant, signs include anger, PMS and headaches. The lungs govern grief, while the large intestine releases physical and emotional waste. The kidneys store our deepest essence and influence growth and reproduction. The spleen, a mash-up of the pancreas and metabolism, governs worry; its qi can become deficient when we multitask, eat on the go or live under chronic stress.

Sounds familiar.

My favorite organ is the gallbladder, which is the decision maker. It provides courage and decisiveness.

When decisiveness falters, the gallbladder is likely to blame. I think about my gallbladder a lot in the morning as I’m trying to get dressed for work.

The Meridians: The Pathways Each organ is associated with a meridian, or conceptual pathway, that runs the length of the body. Picture each path as if it’s on a New York City subway map.

One example: the spleen meridian runs from the big toe up through the abdomen to the chest, influencing digestion along its path. This is why a point on the ankle can treat an issue further away, in a different part of the body.

The Points: Nexuses Acupuncturists use points along the meridians to treat the imbalances they see in their patients. Think of them like a map of the constellations. Out of the 361-plus acupuncture points, some are used more often than others. The point most people are aware of, even if they don’t know it’s an acupuncture point, is called Yintang.

It sits right between the eyebrows and is used to calm the mind, settle anxiety and treat minor headaches. As you read this, you can picture yourself instinctually rubbing that spot during times of high stress.

The pulse and the tongue are two powerful diagnostic tools in TCM. The quality of the pulse, not just the rate, and the state of the tongue can tell a practitioner a lot about the body’s energy and stress levels, temperature balance and general status of the qi, or essence.

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Food as Medicine The ancient Chinese made a lot of correlations between food and the way it affects the body. Exploring these ideas is a very easy way to incorporate elements of TCM into your life. Some examples will feel intuitive, while others fly in the face of what we’ve been told for a lifetime, that is, for those of us raised on a Western diet.

In the summer, there’s nothing better than a watermelon, because watery fruits and veggies (count cucumber among them) are thought to cool excess heat. Conversely, herbs and spices like cinnamon and ginger strengthen yang energy and are often consumed during the colder months to generate warmth.

The digestive process in TCM is likened to a fire that must be stoked if dying out and controlled if raging. Foods that are considered “hot” such as chili peppers, increase the fire, which is why some people get heartburn after eating spicy food.

One of the biggest differences between Chinese and Western dietary theory involves the usually uncontroversial salad. In Western diets, people who want to lose weight are often told to eat salad. In TCM, cold, raw foods dampen the digestive fire, leading to sluggishness or weight gain. Warming foods— soups, congee, steamed vegetables—support metabolism.

If salads haven’t helped you lose weight, it might be worth rethinking them through this lens.

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BODY & MIND

written by ellee thalheimer

POWDER TO THE PEOPLE

A s t h e c o l d s e a s o n h i t s , s n ow f a l l b l a n ke t s t h e m o u n t a i n s , h u s h i n g f o r e s t s a n d f r e e z i n g l a ke s . O u t d o o r e n t h u s i a s t s c a n f i n d a c t i v i t i e s f o r a l l s k i l l l ev e l s , from premier cross-country skiing in the M e t h ow Va l l e y t o i c e f i s h i n g f o r p e r c h i n e a s t e r n Wa s h i n g t o n l a ke s .

HIT THE SLOPES The Cascade Mountains extend from British Columbia to Northern California, bisecting Washington into east and west sides, creating a wealth of opportunities for snowboarders and downhill skiers, from night skiing at Stevens Pass near Leavenworth to the famously dry snow

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at Bluewood in the southeast corner of the state near Walla Walla. This familyfriendly spot tends to be less crowded, with short lift lines and something for skiers of all abilities.

In western Washington skiers and boarders can choose between snowfall-heavy Mount Baker Ski Area

and Crystal Mountain, which boasts an epic terrain park and gondola known for its spectacular views of Mount Rainier.

East of the Cascades and about an hour north of Spokane, 49° North offers a robust ski school program and 301 average inches of snowfall per year, making it well worth the pilgrimage.

R E C R E AT I O N

NORDIC BY NATURE Washington has 40 Sno-Parks statewide—snow-cleared areas maintained specifically for non-motorized recreation. That's where Nordic (cross-country) skiers can immerse themselves in a winter wonderland.

The most famous area for cross-country skiing is the Methow Trails system in the Methow Valley. With 130 miles of groomed trail, it’s a winter paradise.

Skiers delight in kid-friendly valleybottom loops, mountainside traverses or all-day excursions with thousands of feet of elevation gain.

Above Lake Chelan in the OkanoganWenatchee National Forest, the Echo Ridge Nordic Ski Area has nearly 30 miles of groomed trails maintained by the Lake Chelan Nordic Club and the US Forestry Service. The trails circle ridge tops and wind through wooded valleys, allowing skiers spectacular views of the Enchantments, Pyramid Peak and the Okanogan Highlands. Ski out to the community-run “Soup Sundays at the Yurt” for a free piping-hot bowl of soup to complement your adventure.

Just southwest of Mount Adams, three Sno-Parks—McClellan Meadows, Oldman Pass and Koshko—share an interconnected system with over 40 miles of trails. For the adventurous, Koshko has 15 miles of ungroomed trails around remote mountain lakes and old-growth forests.

ICE FISHING FOR FUN Ice fishing in eastern Washington is a little like a tailgate party on a frozen lake—a laughter-filled excuse to bundle up and get outside in midwinter. In that spirit, ice-fishing enthusiasts break out their augers and thermoses each January at Sidley Lake in Okanogan County for the long-running Molson Ice Fishing Derby, where anglers vie for prizes for the longest fish and other distinctions.

Between the camaraderie, coffee stands and local crafters, it’s small-town winter magic at its best.

Near Leavenworth, Fish Lake offers an equally festive scene, with yellow perch and rainbow trout thriving beneath the frozen surface. The Cove Resort provides easy access, rentals and hot drinks and is a lively hub for families and first-timers testing their luck on the ice.

Further north, Curlew Lake near Republic delivers a more remote and scenic experience.

Guided trips with Curlew Lake Ice Fishing come with heated shelters, gear and transportation, making it an excellent choice for newbies or anyone seeking a peaceful day surrounded by pristine wilderness.

An hour southwest of Spokane, Fourth of July Lake (open only in winter, from the day after Thanksgiving through March) is famous for its rainbow trout exceeding 20 inches. Serious anglers arrive early, drilling holes through the ice before sunrise to snag one of the lake’s legendary catches.

For an even quieter adventure, smaller lakes like Bonaparte, Leader and Round also freeze solid, attracting loyal locals who know just the right bait to use.

Whether you’re chasing trophies or just soaking up a crisp eastern Washington morning, there’s a certain joy that comes from sitting over a frozen hole, waiting for the telltale tug on the line.

SCENIC SNOWSHOEING Those eager to explore Washington’s snow-dappled woods have a wealth of unforgettable routes to choose from. One of the most iconic is Artist Point near Mount Baker, where a moderate fourmile trek with about 1,000 feet of elevation gain rewards snowshoers with panoramic views of the glacier-clad North Cascades. For something gentler but equally stunning, head to Gold Creek

Pond atop Snoqualmie Pass. This flat, one-mile loop around a picture-perfect alpine pond is ideal for beginners.

Further east, Sun Mountain Lodge in Winthrop is a cross-country skiing paradise and all-around winter playground. With more than 130 miles of meticulously groomed trails, it’s one of the largest Nordic trail systems in the country. Guests can also enjoy horsedrawn sleigh rides, snowshoe trails and guided backcountry tours.

For a quieter adventure, consider Mazama’s Community Trail, which links directly to the Methow Valley’s vast trail network—perfect for snowshoeing through open forests and along frozen rivers.

Up on Hurricane Ridge in Olympic National Park you can snowshoe above the clouds with breathtaking views of the mountains and the Strait of Juan de Fuca. Or head to Mount Rainier National Park’s Paradise area, a beloved spot for ranger-led snowshoe walks and serene winter hiking among towering evergreens.

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BODY & MIND

R E C R E AT I O N

KEEP IT ROLLING ON FAT BIKES

FULL-THROTTLE FUN

Fat bikes are all the rage on snowy trails these days, and the Methow Valley is a favorite destination. As a pioneer of purposebuilt fat bike trails, the Methow Trails system maintains 22 miles primarily in the Winthrop and Mazama areas dedicated to this rapidly growing activity. Just 3 miles down the road from Winthrop, Pearrygin Lake State Park has a separate trail system with 20 miles for fat biking.

During winter, Washington’s mountains and high-elevation valleys transform into epic terrain for snowmobilers. Just west of Lake Wenatchee State Park is one of Washington’s most beloved playgrounds. With more than 200 miles of groomed trails, this network winds through thick forests and open meadows, and along ridgelines offering sweeping views of the Cascades. The region averages hundreds of inches of snowfall each year, guaranteeing a long, reliable season.

The Leavenworth Ski Hill operated by the Leavenworth Winter Sports Club keeps their groomed Nordic trails in the evergreen foothills of Tumwater Mountain open to fat bikers after 5 p.m. each evening. Some of these routes are lighted, while others require a headlamp or headlights.

Farther south, the Spokane area has several fat-biking opportunities. Riverside State Park—Washington’s second-largest state park featuring ponderosa pines, basalt outcroppings and the roaring Spokane River—has mixed-use winter trails that welcome fat bikers. The Spokane River Centennial Trail, the Seven Mile area and Deep Creek Loop are especially popular among the fat bike set.

For beginners or families, head to Leavenworth, Cle Elum, the Methow Valley or the Blue Mountains for guided rides that take the hassle out of planning a snowmobiling adventure. Riders can follow expert guides through scenic valleys and snowy passes—from the postcard-perfect Chiwawa Basin near Leavenworth to the quiet beauty of Tollgate and Dayton in southeastern Washington.

In the northwest, Mount Baker’s forested slopes and river valleys are home to 168 miles of snowmobile trails within the Mount Baker–Snoqualmie National Forest, an area characterized by glacier-fed gullies, alpine lakes and volcanic vistas.

[Thanks to the author and Washington State Tourism (stateofwatourism.com) for the use of this article.]

Happy New Year from your fellow BC member,

Attorney Steve Karimi

Wishing you a year filled with inner peace, joy, and prosperity.

Please stay safe on the roads— celebrations are always better when everyone gets home safely.

But if the unexpected happens and you find yourself facing a DUI or a traffic ticket, my office is here to help get it dismissed or reduced.

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PEOPLE & PLACES

written by

e m i l i na lo m a s

Emilina Lomas (emilinalomas.com) is a health and wellness writer known for translating scientific insight into clear, compelling content. Based in Lisbon with a master’s degree in nutrition and public health, she has worked with leading brands such as Oura and Nike. She is the author of “Gut Healthy, Mind Happy” and is recognized for her thoughtful, research-led approach to communicating well-being.

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T R AV E L

In 2023, I left sunny Southern California for an equally sunny life in Lisbon, Portugal. During the past couple of years, I’ve made it my mission to discover all that this beautiful country has to offer. As a health writer and fitness enthusiast, most of those endeavors center around wellness, and I’m happy to share with you what I’ve learned.

EUROPE’S WELLNESS HUB

EATING WELL

With more than 300 sunny days per year and temperatures resting comfortably between 50°F and 90°F year-round, Lisbon offers a beachy, outdoorsy lifestyle while being a metropolis of food, culture and opportunity.

Lisbon’s food scene is rooted in the Mediterranean diet—it’s not merely a trend here, it’s just how people eat. Meals are rich in olive oil, fresh seafood and seasonal produce—but it’s also globally diverse, with everything from traditional Portuguese “bacalhau” (salt cod) to modern international offerings from Michelin-starred restaurants.

A recent survey involving over 116,000 US citizens found that Portugal is now the number one country Americans want to move to. More than 10,000 Americans are settled in the Lisbon area alone, making the capital region one of the top expat hubs for US nationals.

This surge isn’t just about numbers—it’s about lifestyle. In addition to its beautiful climate Portugal offers a landscape of mountains, beaches and parks that make movement and nature part of everyday life. In Lisbon specifically, it’s not uncommon to start your day with a cold plunge in the Atlantic, followed by a hike in the cliffs of nearby Sintra, then a sunset yoga class overlooking the Tagus River all in one weekend.

The slower pace of life, affordable access to fresh, whole foods and a strong social culture all contribute to a wellness-first environment. Cafes serve grilled sardines and seasonal produce as staples. Supermarkets are filled with local, organic options that don’t come with a premium price tag.

Beyond food and nature, Lisbon’s wellness scene is evolving rapidly. You’ll find everything from ice baths and sauna studios to boutique fitness clubs, outdoor Pilates classes, regenerative health clinics, and functional cafes serving adaptogenic matcha, medicinal mushroom lattes and açai bowls. photo from honest greens

HONEST GREENS

With locations across Lisbon (including Cais do Sodré, Príncipe Real and Cascais), this bright, contemporary eatery serves seasonal, plant‑friendly meals tailored for vegetarian, keto and gluten‑free lifestyles. honestgreens.com AURA WELLNESS BAR

Tucked away on Rua Domingos Sequeira, this minimalist café offers cold‑pressed juices, adaptogenic smoothies and healthy bites—a perfect mid‑morning pit stop for the wellness‑minded traveler. aurawellnessbar.com MAGNOLIA

Nestled in Praça das Flores, Magnolia delivers light, fresh fare and slow‑paced brunch by day, then transitions into a wine bar at night—for when your wellness vacation calls for a little indulgence without excess. @magnolia_lisboa O VELHO EURICO

If you want to enjoy some traditional Portuguese cuisine, check out this traditional “tasca” (or tavern) in Mouraria (Moorish Quarter), offering old‑school Portuguese simplicity amid rustic ambiance. It serves as a good reminder that wellness also comes from connection, laughter and comfort food done well. @ovelhoeurico

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PEOPLE & PLACES

WHERE TO WORK OUT THE CONTRAST CLUB

My love for all things wellness has extended to the opening of my own studio, a concept yoga and movement studio offering heated and non-heated group classes, sauna and cold plunge, a health-food café and coworker space. It's a Californiainspired, Portugal-built social wellness space. thecontrastclub.pt AMPLIFY

Amplify is a boutique fitness studio with three locations across Lisbon, offering four main class types: spin, bootcamp, barre and yoga. It’s ideal if you’re looking to drop in for a high-energy workout that goes beyond the basics. My go-to is the bootcamp class—a 40-minute session split into two treadmill intervals and two strength-training blocks. It’s a full-body effort with great music and just the right amount of intensity. lisbon.amplify.eu MUJO

If you take a day trip to Cascais, a nearby beachside town, pencil in a class at Mujo.

My favorite is the restorative yoga class. You’ll find your sense of inner calm amid candles, incense and a peaceful energy that can help you unwind after a rough day at the beach. mujo.pt

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T R AV E L

AMPLIFY STUDIO

A FEAST FOR THE SENSES From dramatic coastal cliffs to sweeping river views, this city rewards you for getting outside. If you're like me, you don’t want to abandon your wellness goals while exploring a new city—you want to weave them into the experience. Here are a few activities that allow you to explore Lisbon and its surroundings while still prioritizing movement, nature and nervous system balance.

RIDE THE SINTRA TRAM

This century-old tram is a postcard-perfect way to explore Sintra’s fairy-tale landscape. The 45-minute ride winds from the lush Sintra Mountains all the way to Praia das Maçãs, a charming Atlantic beach town. The 11 km journey is a meditative experience through pine forests, tiled cottages and rolling hills. visitsintra.travel HORSEBACK RIDING ON THE BEACH

For a dose of peace and presence, book a horseback ride along the Tagus River at Quinta Ponte Caia.

Just a short drive from Lisbon, you’ll trot along Gaio-Rosário beach for over an hour, soaking in the natural beauty of Portugal’s coastline while enjoying the calming rhythm of the horse’s gait. theabroadguide.com WALKING AROUND BELÉM

The laid-back Belém neighborhood isn’t just a tourist hot spot—it’s a wellness walk waiting to happen.

Stroll past ancient monasteries, historic towers, modern museums and green riverfront parks, all in a single afternoon. The energy here is calmer than central Lisbon, with wide-open spaces and a slower rhythm that invites you to breathe deeper and wander longer.

25 DE ABRIL BRIDGE VIEWPOINT IN FRONT OF MAAT

Head to the riverfront, just outside the sleek, futuristic Museum of Art, Architecture and Technology (MAAT) for one of Lisbon’s most iconic sunset views. You’ll catch the silhouette of the red suspension bridge—inspired by San Francisco’s Golden Gate—glowing against the Tagus. The wide promenade is perfect for a mindful walk or a casual cycle. maat.pt

photos from amplify

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PEOPLE & PLACES

T R AV E L

ANOTHER POINT OF VIEW Lisbon is famous for its “miradouros” (viewpoints), and walking between them offers built-in movement with a healthy dose of awe. Start at Miradouro de São Pedro de Alcântara, make your way up to Miradouro da Senhora do Monte, and loop back via Graça. It’s a climb—but your glutes and your camera roll will thank you. visitlisboa.com MIRADOURO DA ROCHA DO CONDE DE ÓBIDOS

Less touristy than the main viewpoints, this hidden gem near Alcântara offers sweeping views of the Tagus River and the 25 de Abril Bridge. Grab a tea or sparkling water from the nearby kiosk and settle in for golden hour. It’s one of the best spots to reflect and reset.

MIRADOURO DE SANTA CATARINA

One of the most beloved viewpoints by locals, this spot overlooks the river and the bridge from the heart of Lisbon. By day, it’s a peaceful spot to journal and come evening, it transforms into a gathering place with live music, impromptu dancing and a shared sunset experience that feels uniquely Lisbon.

MIRADOURO DA SENHORA DO MONTE

If you only make it to one viewpoint, make it this one. Located in the Graça neighborhood, it’s the highest in Lisbon and offers panoramic views across the city’s hills, red rooftops and waterfront. The steep walk up is its own form of cardio—but the reward is worth every step.

FINAL TIPS BEFORE YOU GO Lisbon is not a city that rewards rushing, and that’s kind of the point. Here are a few practical (and personal) tips to help you settle in, move slower and soak up everything this wellness-forward city has to offer: Pack good walking shoes. Lisbon is built on seven hills, and you’ll feel every single one of them. The views are worth it, but your calves will thank you if you ditch the sandals for something sturdier.

Trains are cheap and easy. Portugal’s public transport is surprisingly good.

Use the train to take day trips to Cascais (for the beach) or Sintra (for the magic).

Both are under an hour and feel like mini retreats from the city.

Make time for the kiosks. Dotted throughout every park and viewpoint, these casual outdoor cafés are where locals hang out. Order a Vinho Verde, sit back and watch the world go by.

Coffee shops open late—sleep in. If you're used to grabbing your matcha or pour-over at 7 a.m. sharp, reset your expectations. Most cafes open closer to 9 a.m. Treat it as a sign to rest more.

PALÁCIO DA PENA IN SINTRA, PORTUGAL

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jan/feb 2026 reflections

Live like the locals. Wellness in Lisbon is woven into everyday life. Swim in the ocean. Linger over lunch. Walk without a destination. There’s no need to optimize every moment. Just be here now.

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R E F L E C T I O N S

Happy Holidays!

Christmas is magic at the Club, when the library becomes Santa's workshop wonderland and families make memories and tasty gingerbread houses.

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photography by john bang

2026

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BIA

Volume 48

Oh, the Places You’ll Go!

2026 E

YEARS 20

no

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ub l ic

a t i ons , L

LC

Southeast Van couver Island Victoria Gulf Islands Vancouver Howe Sound Sunshine Coa st Desolation Sou nd Discovery Islan d Johnstone & Que en Charlotte Stra West Coast Van its couver Island Northern B.C . Coast Prince Rupert

ALASKA

VP

Vernon

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From Washington to Alaska, your source for marinas, restaurants, services, points of interest, and much more.

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26

COMMUNITY & CLUB

T H E

T A K E A W A Y

H I G H A LT I T U D E HEALING PERUVIAN MACA HAS MADE ITS DEBUT IN THE MARKET

IF

you know your way around a smoothie bar, you may already know maca, but if it’s new to you, you’ll want to get to know this nutritious Peruvian powder.

Maca is one of Peru’s most widely eaten traditional foods.

While it’s a tuber that looks like a turnip or a parsnip, it’s actually a cruciferous vegetable related to broccoli and cauliflower.

Grown at over 13,000 feet in the Peruvian Andes, fresh maca root is used in soups and stews and is boiled into a mash—much like other root veggies. In the Western market it’s more commonly dried and processed into a powder, which can be blended into beverages and porridge and used to make baked goods.

The Incans ate maca to fortify their strength before they went into battle. Modern Peruvians also see it as 42 | jan/feb 2026 reflections

medicine, considering it a great tonic for energy, menopause, fertility and mood elevation. The use of the word “tonic” is intentional here. In Western herbalism, a tonic herb is one that works best over time, gently supporting health and balancing the body with long-term use. Maca, like other tonic herbs including ashwaganda, reishi mushroom and burdock root, is all about the long game.

Maca is rich in fiber, vitamins, minerals and other bioactive compounds. Studies show it can help regulate exercise-induced fatigue, boost endurance and support overall vitality.

It has a mild, malty, nutty flavor that all but disappears when blended into a smoothie. Traditionally, Indigenous Peruvians mixed it with another one of their favorite power foods, cacao, in a hot beverage sweetened with honey or raw sugar.

Maca works well in most smooothies on offer in the Market, particularly the Banana Protein and the Spa, but personally, I like to add maca to my Chocolate Keto smoothie when my energy dips in the afternoon. It’s a delicious lift that carries me straight through to dinner.

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