J A N U A R Y. 2 0
WHEN DO YOU WORK OUT? THE DAY AND NIGHT DIFFERENCE BETWEEN EXERCISE TIMES P.40
HOW TO SPEAK YOGI BEGINNER BASICS P.16
MATCH. TWO MEMBERS FIND SUCCESS ON THE COURT P.58
CONCIERGE SELL YOUR HOME FASTER, FOR MORE MONEY, WITH NO UPFRONT COSTS OR INTEREST FEES WITH COMPASS CONCIERGE. Exclusive to Compass clients, Compass Concierge fronts the cost of home improvement services like staging, painting and more.
If you would like more information on how we can help sell your home in the New Year, feel free to call or connect on social media.
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â€œAfter being unsuccessful in selling my Kirkland condo, I decided to take a different approach. Mark and the team suggested UpGrading the Condo using Compass Concierge, and all costs were covered until closing. They also used Compass Concierge to stage the Condo with a fresh look, and we received multiple offers. VDB Compass managed everything from start to finish for a worry-free experience. Could not hope for Better! Thanks Mark and the VDB Compass Teamâ€? SAM T.
Mark von der Burg
Sr. Compass Founding Broker | Seattle 206.245.9185 Seattle
2020 c o n t e n t s
F E AT U R E S
“Team up with someone you’re comfortable with on and off the court .” - Connie Min, Linda Chung
CLIMBING FOR KIDS
SCIENCE OF BETTER SLEEP
Let your little ones reach new heights.
4 | january 2020 reflections
A local sleep medicine specialist shares tips and tricks.
Two BC members find success on the court.
cover photography by taryn emerick
TRUSTING US TO CREATE YOUR ENGAGEMENT AND WEDDING RINGS IS OUR HONOR.
THANK YOU FOR LETTING GORDON JAMES
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2020 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
HOW TO SPEAK YOGI
ALL ABOUT EGGS
people & places Stories of notable community members, businesses and destinations
GET LEAN WITH BC TRAINER JUSTIN EHLING
DAY AND NIGHT DIFFERENCE IN WORK OUT TIMES
FOUR THINGS YOU CAN ONLY DO IN JAPAN
community & club Relaying what matters to you most in the Club and local community 8 EDITOR’S LETTER | 10 CA LENDA R 12 NEWSFEED | 70 CLUB R EFLECTIONS | 72 OUTLOOK
6 | january 2020 reflections
(4 25) 899- 4144
“FASHIONS FADE, ST YLE IS ETERNAL.” —Y VES SAINT LAURENT
Strot herDerm.c om
may have grown up in a tiny town in Western Kansas, but my passion for fashion has always been strong — it moved and intrigued me, and like my favorite designers, I too wanted to find a way to contribute to the broadening of beauty. Armed with an interest in science combined with a desire to help people, I found my calling in dermatology. I love both fashion and dermatology because I appreciate beautiful things. Bringing my eye for aesthetics to my craft as a dermatology provider is rewarding. When treatments make my patients’ skin look healthier, younger, and more beautiful, I feel the same satisfaction a fashion designer must feel watching their work come to life down the runway. To augment my all-time favorite French fashion designer’s quote: “Fashions fade, style (and beautiful skin) is eternal.”
SHANE KECK, PA-C
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TO KICK OFF 2020, WE CHOSE TO FEATURE MEMBERS CONNIE MIN AND LINDA CHUNG BECAUSE THEY EMBODY ONE OF THE MOST IMPORTANT, ALTHOUGH OFTEN OVERLOOKED, PARTS OF FITNESS: FUN.
RE FLEC TIONS MAGAZINE VOLUME 35 ISSUE 5 BCreflections.com editor
Lauren Hunsberger | 425.688.3162 art director
The women recently completed an undefeated tennis season that took them to the PNW sectionals, where their story took a few dramatic turns. You can read about their exciting experience on page 58. It’s not a spoiler to say their secret weapon was their ability to enjoy the sport and each other. And their joy is infectious. Talking with them was a nice reminder to put fun first when approaching wellness goals for the new year. It can be easy to get bogged down in miles clocked, amount of weight on a barbell and other metrics. What would it feel like to set having fun as your primary goal? If you are interested in adding some enjoyment to your routine, turn to page 28 to learn about Tai Ji Quan, an ancient Chinese practice that can improve mobility, concentration and balance. Similarly, read about Justin Ehling’s Get Lean Team on page 32. He definitely knows how to have a good time while getting a good workout. On page 36, we included a guide to climbing for kids because they deserve a few thrills too. Read the advice from climbing instructor Billy DeMyer and teach your little ones to reach for new heights. No matter the avenue you choose for yourself and family, we hope you maximize your enjoyment this year.
Lauren Hunsberger, Editor
Bonnie Tankovich | 425.688.3194 graphic designer
Taryn Emerick | 425.688.3163 writer
Samantha Lund | 425.688.3161 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
425.455.1616 | bellevueclub.com bellevue club hotel
425.454.4424 | bellevueclubhotel.com BELLEVUE CLUB REFLECTIONS (ISSN 1096-8105) is published septemberly 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.
Kelli Terpsma is a writer who promotes simple, wholesome meals to share with loved ones. See Kelli’s work on p.24 8 | january 2020 reflections
Samantha Lund is a former multimedia journalist turned digital media specialist at the Bellevue Club. See Samantha’s work on p.44
Taryn is a graphic designer and photographer at the Bellevue Club. See Taryn’s work on p.58
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comm u n ity & c lu b
C A L E N DA R
SESSION 3 CLASSES BEGIN
EXPLORE WITH ME SESSIONS BEGIN
TEAM CYCLING WORKSHOP
GET LEAN TEAM CHALLENGE BEGINS
KETTLEBELL BASICS WORKSHOP
NEW YEAR’S DAY SPECIAL HOURS
HOLIDAY BOOT CAMP
FAMILY GYM NIGHT
NEW YEAR’S ADULT CAMP
NEW YEAR’S ADULT CAMP
MOTHER-SON: CRAFTSMAN WORKSHOP
KIDS MAGICIAN BCYBA CLINIC KIDS TAKE OVER
JUNIOR TENNIS TRIP TO ORANGE COUNTY
STOCK YOUR CELLAR GET DOWN TO GET UP WORKSHOP VODA SHOTS
SCHOOL BREAK CAMPS
TA JAI QUON 6 WEEK PROGRAM BEGINS
BATTLE OF THE PADDLES
FAMILY GYM NIGHT
SUSHI & SAKE TASTING WITH JAPONESSA
visit members. bellevueclub. com to view all programs and services or call 425.688.3177.
CENTRAL PARK TOURNAMENT BEGINS
sav e t h e dat e february
GAL-ENTINES DAY BASH
Mothers and daughters enjoy treats, drinks, crafts and special surprises. 10 | january 2020 reflections
ROSES AND ROSÉ
Celebrate Valentine’s Day with great food and great music.
PAINT N’ SIP
Enjoy morning mimosas at this event hosted by Corks and Canvas.
Your partner in real estate
WEST BELLEVUE PARTNERS
Wishing you Joy and 2020 Vision all year!
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alexander’s hope valentine’s day dash Lace up your running shoes to support Alexander’s Hope, a local non-profit organization that advocates for organ donation and education. BC member Bella Chaffey, founder of the non-profit, organized the 5K run/walk that starts at Heritage Park and runs along the Kirkland waterfront. Race info: February 15, 2020, 9 a.m. (Kids Dash at 10 a.m. and a post dash bash at 10:15 a.m.) Tickets can be purchased alexandershope. org/valentines-day-dash/
Mia Chang, won the 4A title in the 200 Individual Medley and 100 Backstroke
Nathalie Valdman, won the 3A title in the 200 Freestyle and 500 Freestyle
Jaime Chen, won the 4A title in the 100 Freestyle
Congratulations to all the swimmers who competed in the 2019 Washington State Girls High School State Championships for 2A, 3A, or 4A.
12 | january 2020 reflections
Sam Baron, won the 4A title in the 100 Butterfly
comm u n ity & c lu b
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
EASTSIDE’S EXPANSION CONTINUES Bellevue’s Central Business District (CBD) is in the midst of one of its largest-ever expansions, with proposed developments totaling more than 5.9 million square feet. Among the most notable are Binary Towers, Summit III, and 600 Bellevue, which will be downtown Bellevue’s tallest building. While the majority of new construction is pre-leased, several developments are moving forward without committed tenants, which speaks to developer confidence in the strength of the market. Outside downtown, suburban Bellevue has the most square footage under construction in Eastside submarkets.
SEKISUI CHEMICAL ACQUIRES AIM AEROSPACE Sekisui Chemical has completed its $510 million purchase of AIM Aerospace, a manufacturer of commercial aerospace products headquartered in Renton with additional facilities in Auburn and Sumner. According to Sekisui Chemical, whose American headquarters are in Secaucus, N.J., the acquisition expands its Mobility Materials division, which currently targets automobiles and transportation. “We are very pleased to be a key member of Sekisui Chemical’s business. As the foundational aerospace company in their portfolio we will bring our technical, product, and market expertise combined with Sekisui Chemical’s advanced materials and processes to create synergies and achieve strategic growth,” stated Daniele Cagnatel, CEO of AIM Aerospace.
historic investment to protect washington from wildfire Commissioner of Public Lands Hilary Franz and state legislators unveiled a proposal to create a first-of-its-kind Wildfire Prevention and Preparedness Account dedicated to improving Washington’s wildfire response capability and restoring wildfire resistance. The legislation will be introduced in both the state Senate and House of Representatives, and marks the largest investment Washington has ever made to expand its wildfire team and restore the health of its forests. The plan invests $126 million each biennium to make critical investments in two strategies: Ensuring fire crews have the resources they need to keep fires small and restoring forest health. To read the full stories, visit 425business.com.
14 | january 2020 reflections
A WIDE ANGLE ON LIFE
S C H E D U L E A P R I VAT E H O M E S I T E T O U R T O D AY
NOW SELLING! Live everyday with panoramic views of the Cascades from a perch high up on Issaquahâ€™s Cougar Mountain. Panorama has just made available the first selection phase of new homes, giving early buyers the ability to personalize their home to fit their style and taste. Each home site in this release features sweeping sunrise views and designs that blend seamlessly with the colors and textures of Panoramaâ€™s Pacific Northwest mountain setting. All this just 5 minutes from I-90. Home prices start in the high $1Ms.
Join the Panorama Founders Club today at PANORAMAISSAQUAH.COM Represented by RPM Partners, broker
m in d & body
HOW TO SPEAK YOGI Trying a new activity can be scary, especially when it comes to fitness classes. It’s hard to walk into a class and try something new, surrounded by regulars who you might not know. First thing’s first: Find a beginner’s class and tell the instructor that it’s your first time.
PRANAYAMA: Controlled breathing. Different techniques will be used for different classes, but they each fall under this term.
At the beginning of class, there might be a mantra or set of oms given by the instructor. Feel free to participate or not. Here are some other common terms you might need to know:
VINYASA: A style of yoga, one of the most popular classes we have for beginners. Vinyasa focuses on a flowing sequence of movements connected to breathing.
ASANA: Physical poses. In common usage, this term is used to describe a series of movements or one single pose. For example, child’s pose is an asana.
DRISHTI: Your gaze. While in a pose that requires balance and attention, your instructor will tell you to focus your “drishti” to help you balance with ease and create self-awareness. SAVASANA: Corpse pose. You’ll be asked to lie flat in savasana at the end of your class for a short, guided meditation to unwind after all the asanas you’ve done. NAMASTE: The bow. At the end of your class, the instructor will ask you to sit up (usually cross-legged) and to end class will say “Namaste” while bowing. In response, you’ll repeat this blessing and return the bow.
Ready to roll out your mat? Visit members.bellevueclub.com for a complete list of yoga classes for any level.
16 | january 2020 reflections
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m in d & body
ALL ABOUT EGGS be yon d t h e sh el l
k i tchen t r ick s
BROWN EGGS AREN’T HEALTHIER: Brown eggs
Grade AAA eggs are best for poaching because they are the firmest.
simply come from bigger hens than the ones that produce the white eggs you find at the grocery store. Because those hens are bigger, they require more food and bigger cages; therefore, their eggs are bigger and usually cost more.
To test an egg’s age, drop it in water. If it floats, it’s old; if it sinks, it’s fresh.
EGG YOLK IS THE KEY TO NUTRITION: Whereas shell color
doesn’t indicate the nutritional value of an egg, the yolk color can because a chicken’s diet directly affects the color of the yolk. Range-free chickens often eat a more pigmented and nutritious diet, so their yolks are often distinctly richer orange colors, while caged chickens usually have lighter-yellow yolks. ALL EGGS ARE HORMONE-FREE: Egg cartons promote
“hormone-free” eggs, which is nice, but all eggs are hormone-free, so don’t be fooled! In the 1950s, the FDA banned the use of hormones in all poultry products, so no chicken eggs on the market will contain hormones.
EGGS ARE A SPECIAL SOURCE OF VITAMIN D:
We get most of our vitamin D from sunlight because it’s difficult to get enough just from the average diet. However, eggs are an extremely special dietary source of vitamin D, along with cod liver oil, sardines and salmon—perfect for those Seattle, sundeficient winters.
If you drop an egg on the floor, sprinkle a heavy amount of salt on it for easy cleanup. Spin an egg on a flat surface to know if it’s raw or cooked—if it’s raw, it will wobble; if it’s cooked, it will spin easily. Easily peel hard-boiled eggs in a jar by adding two inches of water and the egg, then cover and shake!
m a k e i t ton igh t: sk il l et h a sh INGREDIENTS
1 pound hash browns Salt and pepper 1 tsp. paprika 6 slices of bacon Vegetable oil 6 eggs 1 cup cheddar cheese 1 Tbsp. fresh, chopped chives
18 | january 2020 reflections
• Preheat oven to 350 degrees F. • In a bowl, season the hash browns with salt, pepper and paprika and toss. • In a skillet, cook the six slices of bacon until crispy and set aside. • Heat the oil in a skillet; then spread the hash browns in the form of a nest and cook 7 minutes. • In a bowl, whisk the eggs, chopped bacon and cheese. Pour over hash browns and spread evenly. • Bake hash in the skillet for 20 minutes. • Top with the chives, slice and serve while hot. Original recipe adapted from Tasty food channel.
Working with a CFP® Professional Not only was Tom Faley listed on the Forbes 2019 “Best in State Wealth Advisors” list,* but he is also a CERTIFIED FINANCIAL PLANNER™ professional who is passionate about helping others. Backed by more than 20 years of industry experience, the rigorous education of the CFP® program, and being an Army Veteran, Tom is uniquely qualified to help you achieve your goals.
Thomas J. Faley, CFP®, CRPC®, AAMS®
EDUCATION CFP® professionals must master nearly 100 integrated topics, including planning in the following areas: investments, taxes, retirement, estates, insurance, and financial management.
EXPERIENCE To earn the CFP® certification, these professionals must have a minimum of three years’ experience in the personal financial planning process, thus possessing financial counseling skills and knowledge.
Managing Director – Investments
To learn more about Tom, our team, and what we believe are the advantages of working with a CFP® professional, please call (425) 450-2230 or visit our website at faleyeckermanwmg.com
All CFP® practitioners must pass a background check and agree to abide by a strict code of professional conduct, which sets forth their ethical responsibilities to the public, their clients, and their employers.
*Ranking algorithm based on industry experience, interviews, compliance records, assets under management, revenue and other criteria by SHOOK Research, LLC, which does not receive compensation from the advisors or their firms in exchange for placement on a ranking. Investment performance is not a criterion.
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bellevue club january 2020 | 19
m in d & body
P R E S S P L AY written
High-intensity workouts take a certain mind-set—it’s all about giving 100 percent in bursts. One of the worst things that can happen during a HIIT session is after getting into your groove, feeling good, and then hitting your next intense interval right when your music shuffles to “Hello” by Adele. You’ve committed to running this interval, you can’t stop and switch the song, so now you find your mind and body battling through an 85-beatsper-minute (BPM) song, when the ideal for heavy cardio is more like 150–180. Avoid this awkward moment next time and put together a pre-selected HIIT playlist with some of our suggestions.
rude boy Rihanna
173 bpm footloose Kenny Loggins
1 74 bp m a-punk Vampire Weekend
175 bpm ex-girlfriend No Doubt
173 bpm p r i c e tag Jessie J
175 bpm wet sand Red Hot Chili Peppers
177 bpm lose yourself Eminem
180 bpm thistle
& weeds Mumford and Sons 176 bpm high hopes Panic! At the Disco
164 bpm h e y ya OutKast
159 bpm 20 | january 2020 reflections
TOP PRODUCERS. CONTRACT EXPERTS. STRATEGIC MARKETING. www.JenHarperTeam.com
SOLD 175 FT. OF WATERFRONT BELLEVUE, LAKE WASHINGTON
bellevue club january 2020 | 21
m in d & body
SEVEN WAYS TO SIMPLIFY THE FINANCIAL NEW YEAR a r e solu t ion ch eck l ist for f ina nci a l h e a lt h Here we are starting another new year. Resolutions are everywhere, and maybe a few have even been broken already. One of the areas many people think about at the start of a new year is how to be proactive with their finances. There are many areas to consider, so Brandon Steele, a certified financial planner, breaks down seven key points to simplify your financial well-being.
GOALS AND PRIORITIES The first step in
any proper planning. The new year is the perfect time to re-evaluate your financial planning goals and priorities in order to adjust strategies to reflect your new ambitions.
REVIEW BENEFICIARIES Sounds simple
right? I can’t tell you how many times I have sat down with someone for the first time who had a divorced spouse listed as the primary beneficiary on all their retirement accounts. It can be extremely helpful to set a time once a year to ensure all beneficiaries are accurate.
GET A HEAD START ON TAXES As you
now have a sense of your total income and any taxable transactions for the year, this is a great time to get a head start on your taxes before the filing deadline. The more time to plan the more you may be able to do to minimize the tax bill.
CHARITABLE DONATIONS Start planning out your charitable contributions and consider the impacts. Getting a head start can mean very effective strategies, plus will allow you time to make very thoughtful, impactful, contributions. NEW SAVINGS STRATEGIES Every year, contribution limits, tax changes and other factors will dictate the amount you are allowed to save and the most effective way to do so. It is critical to take the time to understand the new year’s changes and adjust your savings strategy. INVESTMENT ALLOCATION Reflect and
develop strategies for your investment approach to be sure taxes are managed efficiently and the investments reflect the current economic landscape.
ESTATE PLANNING With new laws
passed and an ever-changing legal system, not only is it important to review beneficiaries every year, but it is also important to—at minimum—review any estate planning strategies and, adjust if need be.
With this seven-step checklist, make 2020 the year to get your finances in order.
22 | january 2020 reflections
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m in d & b ody
The holiday season ends for most of us at the stroke of midnight on New Year’s Eve. This new year is different in that it marks the beginning of a new decade, so whether the goals you set for yourself center on health and fitness or not, it’s important to start your mornings with something nutritious. Skip the milk and cereal routine, and try one of these three heart-healthy, dairy-free breakfast bowls that’ll have you ready to take on any challenges that get in your way.
sweet potato hash bowl Yield: 2 servings
Ingredients 2 medium sweet potatoes, peeled and cubed 2 Tbsp. olive oil, divided 4 strips of bacon 1 red bell pepper 1 tsp. cumin ½ tsp. Korean red pepper flakes (optional) 2 cups packed kale leaves ½ avocado Salt and pepper Instructions Place the sweet potatoes in a bowl and drizzle with 1 tablespoon of olive oil. Microwave on high for about 4 minutes, mixing halfway through, until the potatoes are softened but still retain their shape. Set aside. In a medium saucepan, cook the bacon and then transfer it to a cutting board to cut into small pieces. Rinse the pan and use it to sauté the sweet potatoes, bell pepper, cumin and red pepper flakes in the remaining tablespoon of olive oil for about 4 minutes. Then add in the kale. After 2 minutes, mix in the bacon and remove from the heat. Transfer the hash into two bowls and top with sliced avocado, salt and pepper to taste. Serve warm.
bellevue club january 2020 | 25
mango smoothie bowl Yield: 2 servings
Ingredients 2 cups frozen mangoes 1 frozen banana ½ cup freshly squeezed orange juice 2 tsp. honey ¼ cup granola (optional) ¼ cup fresh berries (optional) Instructions Allow the frozen fruit to thaw for about 5 minutes. Then add the mangoes, banana, orange juice and honey to a high-speed blender; mix until smooth using a spatula to scrape down the sides at various intervals. If the blender is having a hard time mixing, add 1 tablespoon of water at a time. Then distribute the thick smoothie mixture between two bowls and top with granola and raspberries, if desired. Other good topping choices include fresh blueberries, dried cranberries, dried coconut shavings or chocolate bits. Serve cold.
savory quinoa bowl Yield: 2 servings
Ingredients 1 cup quinoa, dry 2 cups water ½ white onion, diced 8 baby bella mushrooms, diced 2 garlic cloves, peeled and minced 1 cup spinach 2 eggs Salt and pepper
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Instructions Use a mesh strainer to rinse the quinoa for 30 seconds. Then combine the quinoa and water in a small saucepan and bring to a boil over medium heat. When the mix begins to boil, reduce the heat to medium low, cover and allow the quinoa to simmer for about 15 minutes. When all the water is absorbed, remove the pan from the heat and allow it to steam for an additional 5 minutes. Meanwhile, sauté the onions and mushrooms in a separate pan. Then add in the garlic and spinach and cook for an additional 2 minutes. Use a fork to fluff the quinoa, and transfer it between two bowls. Layer the vegetable mix on top, and then quickly cook two over-easy eggs to garnish. Salt and pepper to taste. Serve warm.
TAI JI QUAN FOR BETTER MOBILITY This practice can teach you to navigate your life with more purpose, mindfulness and confidence
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What is Tai Ji Quan? Tai Ji Quan (pronounced tye gee chuwan) is the formal name for Tai Chi, the ancient Chinese branch of martial arts that uses slow, coordinated movements to improve posture, alignment, proprioception, mobility, balance, concentration and more. According to The Harvard Medical School Guide to Tai Chi, the practice is the physical embodiment of the yin-yang concept. “Tai Chi is an exercise that aims to strengthen, balance, and coordinate and integrate the left and right halves of the body, the upper and lower halves of the body, and the extremities of the body with the inside or core. At a more subtle level, Tai Chi integrates body and mind.” What is the Tai Ji Quan: Moving for Better Balance program? The Tai Ji Quan: Moving for Better Balance program (TJQMBB) is a therapeutic system of balance training created by Fuzhong Li, PhD, a senior scientist at Oregon Research Institute. Who is TJQMBB for? TJQMBB is a program designed for people prone to falling and the injuries that result from it. This can be practitioners who are older adults at a high risk of falling or those who suffer from Parkinson’s disease, balance disorders, leg muscle weakness, walking difficulty or abnormal gaits. What skills does TJQMBB teach? TJQMBB leans on traditional Tai Chi practices to give practitioners skills and exercises they can perform for better body awareness and mobility. Specifically, it’s “mindful control of body positioning in space, functional walking, movement symmetry and coordination, range of motion around the ankle and hip joints, and lower-extremity muscle strength,” according to the TJQMBB website. For more information, visit TJQMBB.org.
TAI JI QUAN BY THE NUMBERS Tai Ji Quan reduces incidence of falls by 55 PERCENT to 58 PERCENT in communitydwelling older adults and by 67 PERCENT in people with Parkinson’s disease.
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THREE OTHER WAYS TO AGE GRACEFULLY Stay agile, active and moving your best with the Bellevue Club’s Boomers & Beyond Program featuring annual workshops for seniors. BOOMERS AND BEYOND
The perfect class for exploring fundamental movements that will improve your posture, balance and gait from the ground up. Gain confidence in your functionality while asking questions, practicing drills and getting feedback from experts. GET DOWN TO GET UP
Do you have trouble getting down on the floor or worry that you won’t be able to get back up once you get there? This is an active workshop focused on personalized troubleshooting and techniques so that you can safely and confidently get down and back up again. We will address any limitations you have and learn exercises to develop the necessary strength. STAIRS 101
Do you avoid stairs because you lack the confidence you once had, or feel like you’ve lost the strength and balance to safely navigate stairs? In this active workshop, we will address common issues that people have negotiating stairs, both up and down, and work on personalized troubleshooting and techniques to improve your ability. We are holding a six-week TJQMBB intro series workshop beginning January 21. For information on this workshop or any listed about, please email email@example.com or call 425.688.3172.
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TIME TIME TO TO GET GET LEAN LEAN Trainer Justin Ehling specializes in crafting programs to help cut fat and build long, lean muscle. Using mostly body weight and some light resistance, he shared two of his favorite circuits that can be mixed and matched for a long sweat session or a quick HIIT interval. Perform all exercises for three sets of 10 to 15 reps each.
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01 THREE-POINT ROW Choose a dumbbell weight you can maintain for at least 10 reps, and hold it in your right hand. Stand about armâ€™s length away from a bench. Keep a straight back, neutral spine and athletic stance in the legs as you brace your upper body with the left arm. Straighten the right arm and then use a rowing motion to pull the weight to your chest. Return to starting position. Repeat on the other side. BULGARIAN SPLIT SQUAT Choose a dumbbell weight you can maintain for at least 10 reps and hold it in your right hand. Stand about a foot and a half away from a bench, and place the top of the right foot on it. Squat down, driving through the left foot. Return to standing. Repeat on the other leg. FIVE-MINUTE CARDIO Hop on a treadmill or bike, and choose a challenging resistance level for you.
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02 ELEVATED PUSH-UPS Stand a bodyâ€™s length away from a bench. Place both of your hands on the bench in a push-up position. Lower your body and touch the chest to the bench. Return to starting position.
BANDED SHUFFLE Choose a resistance band for your fitness level, and place it around the lower thighs, just above the knee. Stand in an athletic stance with the knees bent and hands at the chest. The legs should be wide enough to keep tension on the band at all times. Without ever losing the tension on the band, shuffle to the left side a few feet, then shuffle back. FIVE-MINUTE CARDIO Hop on a treadmill or bike, and choose a challenging resistance level for you.
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GET LEAN TEAM Justin hosts multiple Get Lean groups, perfect for getting a workout while enjoying the company of friends. But don't take our word for it. Here's what other members said about the team! For more information, email firstname.lastname@example.org.
KEITH VANDERZANDEN "I have been working with Justin for nearly five years and have lost 45 pounds. During this time, I have gained more energy, less aches and pains, and my biometrics have significantly improved."
ALLISON HALGREN "What I like best has shifted several times over the past year and a half. Originally it was celebrating our weekly success, watching all of us lean out and support each other. I still love watching people smash their goals and show up looking noticeably leaner! Now itâ€™s about commitment to the group, accountability and smashing my newer goals."
CATHY WATT "The biggest transformation I see in myself is a complete remodeling of my health habits. This has not been a crash course in changing health habits, but a true change in my daily lifestyle."
ROB AND TISHA FREER "Working toward a team goal that is bigger than an individual goal holds us accountable and makes us feel like we aren't going it alone. Everyone can contribute, no matter where theyâ€™re at in their own individual fitness."
SAM COMER "It's easier to skip a set or day when you're alone, but when you have good friends putting in the work with you those more difficult days are that much easier!"
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A practical guide to get your little ones to reach new heights. Tips and tricks from Bellevue Club climbing instructor Billy DeMyer.
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REFLECTIONS MAGAZINE: WHAT TIPS AND TRICKS DO YOU HAVE FOR INTRODUCING CLIMBING TO KIDS?
Billy DeMyer: Let the children set the pace. Oftentimes heights can be a limiting factor for kids, and being off the ground can be a major deterrent or fear. They are putting their full trust in you to keep them safe. HOW DO ENCOURAGE KIDS TO GET OVER THE FEAR?
BD: I often join them on the wall so they can mimic my movements, place a hand on their back to give support and give encouragement from their previous successes to remind them they can do it. If you force them into it, they will not enjoy it. They need to grow at their own pace in this sport.
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WHAT ARE THE BIGGEST CHALLENGES WHEN TEACHING KIDS THE SPORT?
BD: This sport is all mental. The kids will often put limitations on themselves from the start, saying that they cannot do it. Climbing allows the participants to work on goal setting and improving at their own pace without comparing themselves to others. Again, a fear of heights can be another limiting factor for kids, so getting them comfortable on the wall is key! WHAT ARE SOME OF THE BENEFITS TO INTRODUCING CLIMBING AT A YOUNG AGE?
BD: It allows kids to be self-sufficient, learn how to set goals and build confidence. This sport is all about challenging yourself. Whether climbing higher, doing more difficult routes or challenging yourself to try new
moves to get a specific hold, climbing will make the participants think outside of the box to improve their techniques. There is no right way to climb, and the joy is that it lets participants chose or make moves that are best for them. DO YOU HAVE ANY RECOMMENDATIONS FOR EQUIPMENT (SHOES, CHALK BAG, ETC.) FOR KIDS?
BD: To participate they need closed-toe shoes that can be laced tight to fit to their feet and comfortable athletic clothes. No need to buy anything that they will grow out of in a year. WHAT CAN KIDS EXPECT FROM THE CLASS?
BD: To challenge themselves, learn how to tie various climbing knots and have fun!
CLIMBING FORM 101 KEEP THE BODY CLOSE TO THE WALL YOU USE YOUR LEGS MORE THAN YOU’D THINK TAKE YOUR TIME AND FOCUS HAVE FUN!
L I T T L E T I TA N S C L I M B I N G
Let’s put that climbing energy to good use! Youth will learn the basics to bouldering, basic knots, and what they are capable of in a fun and supportive atmosphere. The climbing class is held during all sessions. For more information, please pick up a youth newsletter or view it online at members.bellevueclub.com.
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What Science time to work out Says About the Best Time to Work Out Is there a day or night difference between exercise times? In a world that can be sharply divided between early birds and night owls, the best time to work out is hotly debated. Morning gym-goers say it’s great to prioritize working out before the day begins, while evening exercisers cite more energy (thanks to that extra sleep-in time) as the advantage to later sweat sessions. But what does the research say?
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THE SCIENTIFIC STUDIES
For short-duration exercises, late afternoon to early evening—between 4 and 8 p.m.—is usually the winner from a power perspective. At this time, your grip strength, vertical jump and even reaction time are at their best. On the other hand, you’re likely to have the least amount of power between 6 and 10 a.m. Why? It may have to do with your body’s core temperature or shifts in stiffness and flexibility that happen over the course of the day—researchers are still studying all the factors at play.
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In the morning, when your body’s temperature is at its lowest, heat exposure can increase power, but adding heat doesn’t seem to help any other time of day. Conversely, in a hot environment, some evidence suggests that exercise capacity goes down in the afternoon, when your body temperature is already at its highest. So afternoons as an ideal time for exercise may depend on your local climate. For endurance athletes, the longer a workout goes, the less time of day seems to matter—although one study did find that elite cyclists tend to pedal faster at 6 p.m. than 6 a.m. What if you’re trying to build muscle? Testosterone, a hormone in the body that helps you get stronger, peaks in the morning, but research shows you get a better boost of testosterone when exercising in the evenings.
PICKING A TIME
Whether you’re pumping iron or pounding out miles on pavement, consistency matters. Whatever time you choose to work out, you’ll probably get better at that time. Studies show that aerobic capacity improves the most at the same time of day that you usually perform your highintensity training (with a slight edge to the afternoon, which gets the greatest bump in performance over time).
Resistance training shows similar results, but with a twist— those who work out in the mornings improve at any time of day, while those who work out in the evenings improve mostly in the evenings only. The study authors conclude that if you’re preparing for a competition, it’s best to work out at the same time of day the competition will be held. If that’s unknown, mornings are a safer bet.
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HOW SLEEP AND NUTRITION ARE AFFECTED
What if you’re less worried about performance and more concerned about overall health? Luckily, sleep quality increases with exercise whenever it’s done. Those who are physically fit sleep longer and better than others, spending more time in the restorative stages of sleep. However, one study found that moderate-intensity aerobic exercise at 7 a.m. led to more time in deep sleep and fewer awakenings than exercising at 1 or 7 p.m. However, a poll from the National Sleep Foundation didn’t find any truth to the idea that exercising too close to bedtime makes it harder to catch z’s. When it comes to workout timing and nutrition, if you’re intermittent fasting and want to get in a workout on an empty stomach, morning is the easiest time to make that happen. There’s also evidence showing that exercising early leads to eating less for the rest of the day compared with exercising later.
WORKING WITH YOUR SCHEDULE
If all those findings make your head spin, don’t go rearranging your schedule quite yet. Hard science aside, human behavior is an important consideration, too. Even if you’re able to determine that 4:36 p.m. is the optimal time to see results, that won’t matter if personal circumstances make it difficult to exercise then. That’s part of why athletes tend to self-select into sports that suit their chronotype—that is, their preferred circadian rhythm schedule. Early birds gravitate toward golf and triathlons, while night owls prefer water polo and volleyball. It’s hard to outsmart our chronotype. Professional baseball players who are morning people hit better in games before 2 p.m., while evening people hit better in games after 8 p.m.— even though they’re all probably practicing at more or less the same time.
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Really, the best time to work out is the time that works for you. Does your willpower wane as the day goes on? Then morning’s a great bet. Just make sure you warm up well. If you have a regular lunch hour and a convenient place to exercise, afternoon can be nice. (Though it’s harder for some people to make this time work.) If you’re the type of person who likes to hit the gym after you’ve completed everything else for the day, evenings are solid. Whatever you choose, just know that somewhere out there, there’s a study supporting your workout-time decision.
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30 DAYS: MEDITATION AND MOOD TRACKING
Behavioral scientists agree that it takes two months, or 66 days to be exact, to form a habit—meaning, a behavior that is automatic. On the flip side, it takes only 21 days to break a habit, like craving sugar after dinner or drinking coffee every morning. In 2020, I set out to test some new routines, and break some nasty habits in 30-day increments. I’ll even go a little further and journal and document the whole process and share it here, where we can dissect the process together. To start the year strong, I wanted my first habit to be simple and easily tracked, so I turned to meditation and mood tracking. Both show extreme promise when it comes to health benefits: meditation can reduce stress and anxiety, enhance self-awareness, increase neuroplasticity in the brain, improve concentration and even help kick addictions. Mood tracking, on the other hand, helps visualize behavioral patterns, triggers and helps plan for a healthier mind-set. It’s important to see mood tracking as a way to plan for better health, and not just keep track of what you’re allowing to happen to you. The two together can optimize your health by understanding your patterns and triggers, but also create strategies to cope with them.
HOW TO MEDITATE I’ve sat through a guided meditation in yoga class before, but other than that I entered this month of meditation as a complete beginner. First, I tried to do it by myself and a quick Google search gave me five easy steps to start: • Sit or lay down comfortably. • Close your eyes or cover them. • Breathe naturally; don’t try to control your breathing. • Focus your attention on your breath and let your mind wander to your fingers, toes and chest and notice how they all move together while you’re breathing—bring your mind back to your breathing. • Maintain your meditation for two to three minutes to start, then try for longer periods.
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It was a fine beginner’s guide, but I ended up downloading a couple apps and using them to help maintain my meditation for 30 days. Here are a few of the more popular apps:
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CALM This is what I used, and I enjoyed its plethora of meditation styles, allowing me to practice while sitting, driving or showering.
HEADSPACE This nifty app has reminders so you don’t forget to practice daily meditation.
BUDDHIFY Categorizes its meditations into activities and emotions to pair.
10% HAPPIER This app is for beginners and “fidgety people” to dip their toes in meditation.
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DAYLIO I didn’t miss a single entry, Daylio gives gentle reminders when it’s time to journal and even has an added “Often Together” feature which helps you recognize events and moods that often are logged on the same days – allowing you to adjust and understand your progressions.
HOW TO MOOD TRACK Mood tracking can be done on paper or electronically. There are several helpful templates to get you started with a pen-and-paper mood-tracking journal; however, I opted for electronic mood tracking. I used an app called Daylio, which has free and paid versions. I found both to be very helpful, but for our purposes I’ll only reference the free options. Daylio keeps an ongoing record of your mood—you input your mood once each day, and the app gives you the option to add factors like “good meal,” “work,” “anxious,” et cetera. If you forget to add an entry, Daylio will prompt you around 7 p.m. Daylio worked perfectly for my beginner-level mood tracking, but if it doesn’t work for you, here are a few other well-reviewed apps to try:
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SMILING MIND offers meditation training and moodtracking. IMOODJOURNAL tracks your sleep, medications and energy levels. MINDSHIFT tracks your anxiety symptoms and gives you strategies to overcome them. MOODTRACK DIARY tracks your moods and graphs them over time.
REFLECTING ON 30 DAYS: WEEK ONE Week one was definitely the hardest when it came to the meditation portion. I found that sitting still for five to 10 minutes was much more of a task than I thought it would be. I struggled to find quiet areas in my home and felt like I’d accomplished enough in my day to deserve 10 minutes of uninterrupted “me time” instead of checking off the next task on my to-do list. I won’t lie—during the first week I began with 10-minute meditations and dwindled them down to five-minute and three-minute guided minimeditations using my Calm app. When it came to meditating, I’d sit on my bed alone in my room and try to focus on being still—this was not sustainable or enjoyable; if anything, it was irritating. Mood tracking, on the other hand, was the easiest during the first week. It was an exciting new piece of my day—check my mood, journal about the day I’ve had, and when my days were worse, I was even more encouraged to detail it because it gave me a sense of relief to vent to my phone for five minutes. My takeaways from the first week: “Traditional” meditation isn’t for everyone and looking for new ways to find stillness doesn’t mean I’ve failed already. Mood tracking is a fun way to check in with yourself daily and assess what will make you happer the next day.
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I found that what I lacked before was a space to be truly alone and feel separate from my “to-do” lists.
WEEK TWO/THREE Weeks two and three felt like grind time. I dove into my daily mood tracking and started to notice patterns—I was happier on the nights that I’d made a good meal, spent time with friends or cleaned the house. Essentially, on the days I felt more productive, I was actively a happier person. I didn’t take that to mean I need to be productive every day in order to be happy, but rather it led me to some self-searching to figure out why that was and how I could curb it so I could also enjoy days of simple fun or even lazy days. My meditation practice took several different shapes and sizes. Some days I would do 10 minutes, some days only three. I managed to not miss a day, but as I was getting frustrated and bored with them, I found new ways to meditate. Week two I began meditating in the shower and bath— finally, I was enjoying meditation. I found that what I lacked before was a space to be truly alone and feel separate from my “to-do” lists. Week three I tried a meditation in the car and that was another relief. Turns out, meditation can take any form that works for you—that’s the whole point! Finally, I was hitting my 10-minute meditations daily and enjoying them. Sometimes I was even looking forward to them. WEEK FOUR Week four was time for a reality check: My mood tracking led me to some unsettling verdicts. On days that I cleaned and went to bed exhausted, I was happy. On days that I saw friends and had a good day at work, I was happy. However, days that I laid around lazily would be (what the Daylio app calls) “meh,” and days that I felt anxious ended with me going to bed and marking them as “bad.”
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As mentioned, mood tracking isn’t meant to simply journal about feelings; it’s meant to recognize patterns and triggers, and plan for a healthier future. Taking my data, week four ended this 30-day process, but it also began the next phase of planning for healthier future patterns. During the final days of my 30-day challenge, meditation was getting old. Yes, I could do it in new places and spaces and that made it more accessible for a couple of weeks, but I stopped looking forward to it and ultimately found that I was excited to stop when the time came. “What a waste of time,” I found myself thinking, and resenting the time I’d spent on it. Three days after I’d stopped, though, I hopped into bed at night, logged my mood and turned on my bedroom TV. “Weird,” I thought. “I haven’t turned this on in a few days.” Aha! I found my takeaway from meditation. I’d been more comfortable in silence when I was actively meditating. I usually turn the TV on when I get into bed at night and let it lull me to sleep—but ever since I started my practice, I didn’t need the buzzing of a show in the background. I was comfortable in silence. Now that I’d stopped, I was craving constant stimulation again and “was out of practice” when it came to calming my mind and the world around me. Don’t worry—I turned off my TV, practiced my breathing and made it a goal to continue meditating so I could fall asleep without the TV on. Maybe I won’t practice daily, but I’ll know when I need to whenever I reach for that remote around 10 p.m.
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the SCIENCE of BETTER SLEEP written
by lauren hunsberger
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Everyone can identify the immediate consequences of a sleepless night—fatigue, irritability and an inability to concentrate on daily tasks. If the problem exists for weeks or months, your health and happiness might take a bigger hit as exhaustion turns into reoccurring sickness and mood disturbances that can linger. If trouble sleeping lasts years or decades, studies now suggest it can result in serious chronic illness. There’s no doubt sleep is vital to well-being, and we all know we should probably be getting more. But, for myriad reasons, it remains complicated for a lot people and tenuous at best for others. Dr. Gandis Mazeika is the founder of Sound Sleep Health and a sleep medicine specialist, and helps those tossing and turning their way through life. He explains that finding an optimal sleep cycle is a highly individualized process and can vary wildly from person to person. But, finding the right sleep situation is critical to functioning at your best and can possibly add years to your life. Here are his thoughts on how to sleep more soundly.
The most common sleep-related condition is simply troubled sleeping, which means having a hard time falling asleep or repeatedly waking up throughout the night. “These patients’ sleep charts look like barcodes and sometimes can indicate that they are waking up around 20 times a night or more,” Mazeika says. These patients usually feel tired during the day and generally unrested but are often unaware of the specific cause or severity of the pattern.
The fourth category is those who snore or don’t breathe well while asleep, and this often results in a diagnosis of sleep apnea. This condition can obviously cause poor sleep quality, but also can affect cardiovascular and brain health.
The second group of troubled sleepers do things at night and don’t remember, like sleepwalking or acting out their dreams. This problem tends to occur more frequently in children but can last into adulthood for some and be quite dangerous if they leave the house or interact with other people.
The last group is made up of those who suffer from extreme sleep disorders, such as narcolepsy or other hypersomnia conditions. These are the most rare, but they can wreak havoc on a person’s quality of life.
The Six Troubled Sleepers
The third group are those who suffered a psychological trauma or traumatic brain injury. “For most people with moderate to severe trauma, sleep goes down the tubes for a bit and can last for months. For between 20 and 25 percent of these cases, sleep doesn’t return to normal,” Mazeika says. “Sometimes they can’t sleep at all and some sleep too much, 12 to 14 hours a night plus naps.”
The fifth category is people who have abnormal circadian rhythms. This can be the result of working graveyard or late-night shifts. However, some people who just claim to be night owl-types and stay up until wee hours of the morning often experience symptoms and disturbances.
Mazeika says all of the groups can end up feeling frustrated and fatigued. But the actual damage caused to the body, especially if troubled sleep persists for years or decades, can be much more serious than a little sleepiness.
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TO TRACK OR NOT TO TRACK In general, Mazeika says he welcomes the plethora of sleep-tracking devices and apps available to the public. “People are curious about their bodies, and it’s good they want more information.” He says oftentimes patients can use the consumer-grade technologies to alert themselves to a potential problem. However, he cautions patients about the reliability. It’s easy to see the faults if you do a simple compare and contrast exercise by testing out multiple devices at once. “They aren’t great to rely on for accurate measurements, but good for general awareness,” he says.
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Sleep Disturbance Symptoms
More than ever before, scientific research is confirming the large role sleep plays in numerous functions in the body. When sleep is disturbed, diminished or disordered, it can affect virtually every major system. “If you aren’t getting proper sleep, it can cause you to be forgetful, absent-minded, depressed, anxious, irritable, have decreased physical and mental stamina, lapses of attention, and the list goes on and on,” Mazeika says. And everyone knows that cranky feeling after not getting enough sleep. But if it continues and becomes a chronic problem, it can have major effects on the nervous, immune and cognitive systems. “Sleep deprivation and Attention Deficit Disorder (ADD) are very similar in the way the present in people,” Mazeika says. That’s far from the extent of the effects on the body though. In fact, getting adequate hours of deep sleep, more scientists and doctors are starting to believe, can help prevent cognitive disorders such Alzheimer’s disease and dementia. “We know there are different purposes for different types of sleep, sleep has stages,” Mazeika says. “The deepest stage of sleep N3 (non-REM stage 3) is associated with a variety of functions, including the brain’s ability to flush itself, like a radiator, to get rid of toxic wastes that have built up during the day. These are toxins like amyloid and tau proteins, which are implicated in Alzheimer’s disease.” He emphasizes to his patients that their ability to get good sleep as they age can mitigate the risk. This connection between sleep and disease is a relatively new field of study, and Mazeika says there are still some major unanswered questions. “The biggest question that remains unclear in the field of sleep medicine is how sleep and metabolism interact; what happens at the cellular level and supporting structures, like glial cells, that allows brains to function optimally,” he says. “There are a lot of assumptions, but we haven’t really connected the dots on a cellular level as to how things happen, how the mitochondria recharges during sleep.” Mazeikas isn’t in a research facility, but says he carefully watches the information coming out of the academic institutions that work on answering those questions so he can help his patients better. “It’s very interesting that what I call ‘the clean-up crew’ varies in people. I’m fascinated by why some people are able to be recharged after five to six hours and others need eight or nine. For some people, their clean-up crew is very efficient for some people it’s not,” he says.
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BEST SLEEP TIP
The Z’s Remedies
No matter the severity or type of problem, Mazeikas says there are many things that can help people get better z’s without jumping straight to prescription sleeping pills. And that’s where he is the expert. He is quick to clarify that every patient and their needs are highly individualized. The set of internal and external inputs contributing to sleep is complex and can change drastically throughout your life. “Sleep can depend on things like what you eat, when you eat, what supplements you take, caffeine and alcohol consumption, recreational drugs, exercise habits (when are you exercising and how intense?), how quiet and dark your bedroom is, do you have a comfortable mattress, what are your bed partner’s habits, pets, small kids. … The list is quite long, and any one of those could conspire against optimal sleep,” he says. “But notice we haven’t reached for prescription pad yet.” It’s not that Mazeika is against using prescriptions as a last resort, but he says there are many steps in between to consider. Simple things like judicious and proper use of melatonin or light therapy can help alongside other adjustments to mealtimes and various circadian disrupters. For moderate insomnia sufferers, he sometimes resorts to cognitive behavioral therapy or continuous positive airway pressure (CPAP) machines and dental devices for those with breathing disorders. He will even talk to patients about wearing glucose monitoring devices or lowering carbohydrate intake if he recognizes an insulin resistance in patients, which might prevent them from a solid night’s sleep because it disrupts a whole chain of hormonal reactions in the body. “What and when you eat might seem like a stretch, but it’s intricately tied to what we’re trying to do,” Mazeika says. “Everything you do is.”
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BY THE NUMBERS
“One little pearl of wisdom, above all the others, is to manage light,” Mazeika says. “It turns out environmental light is very important to our internal sleep system, more than people give it credit for.” He suggests limiting screen time to three hours before you want to fall asleep. But if you must email or be on the internet, wear blue blocker glasses or change the settings on your devices. “The most important thing to avoid is using screens in the middle of the night, especially if you’re sensitive to light. And that’s within everyone’s power to manage.”
ACCORDING TO THE AMERICAN SLEEP ASSOCIATION
people have a sleep disorder
percent report snoring
million U.S. adults have obstructive sleep apnea
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[ P E R FEC T MATC H ] written
L AST SUMMER,
Connie Min and Linda Chung won the USTA One Doubles 3.0 Sectionals in undefeated fashion, with a 16–0 record for the season. The women have only been playing tennis for a few years, and this was their first time at sectionals, making it an especially impressive win. But it didn’t come without some large bumps in the road. “At sectionals, one of those huge metal floor sweepers fell off and hit me on the shoulder as I was walking out on the court for a match. I was in tears because I couldn’t feel my arm,” Chung says. “A man was playing and hit the curtain from the other side, and the broom fell. It was a freak accident sort of thing.”
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Min stayed calm and encouraged Chung to listen to her body, to not push it. It wasn’t worth getting more injured, she said. But it was the match that could put them in the finals, and Chung eventually decided to play. They won and moved on to the next round. “The very next day at finals, I tore my calf muscle in the middle of the match,” Min says. “We’re up 5–2 in the second set of the finals, and this is what we had worked for. And then she goes up for a volley and came down wrong. You could tell this wasn’t something you walk off. She couldn’t put any weight on it,” Chung says.
Two Bellevue Club members found success on the court by learning how to support each other
bellevue club january 2020 | 59
During a three-minute time-out, they formulated a game plan. Min would stand in the middle of the court using her long reach to get whatever she could from standing on one leg. Chung would cover the back of the court, running from corner to corner. “I told myself, ‘We’re playing. We didn’t work this hard all summer to quit now,’” Min says. “Not today.” Amazingly, they finished the set and won the next. Min’s husband had to carry her off the court, but they were proud to be section champs. “That’s just the type of person she is,” Chung says. In the end, the women say the most important thing was the ability to lean on each other during the most stressful moments. Through the season, they learned a lot about what makes a good teammate and shared some of their thoughts.
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How did you meet? We met through the school; our kids are the same age. But we were just acquaintances until we signed up for a class together. I thought, I bet we’d be good on the court together. What are the keys to being a good teammate? We’re really compatible personality-wise; our thought process is almost identical. We love tennis a lot, but we don’t take ourselves too seriously—that’s a big part of it. If there’s a mishit or a ball goes into the net, there are no rolled eyes or judgment. We just laugh and move on. We have the most fun on the court, and that makes us play more relaxed.
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What’s your warm-up for a match? It takes us about an hour to warm up. We’re not veteran players, so we can’t just jump on a court. We start with a ball machine, stretch, ideally have a Spa Smoothie from Luna, then go play. Have any advice for those thinking about trying doubles? Find a good friend and have a good time. Team up with someone you’re comfortable with on and off the court. We actually started playing tennis, and then became friends. When we traveled and stayed overnight together, we realized we shared a similar background while growing up, similar families and struggles. That’s helped us on the court because naturally we are more comfortable. Do you cross-train? Nothing but tennis, during the summer season sometimes five times a week. Best tips or tricks you have received? “My favorite is to keep your feet steady. If you get too jumpy, you’ll hit it out.” — Connie Min “I’m learning all about court awareness because I used to play a lot of singles where, at this level, I could get by making sure I got the ball back on the court. In doubles, I kept hitting directly at the net person. So I learned it doesn’t have to be fancy or special; just put it where they are not.” —Linda Chung
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To get involved in tournament play through the Bellevue Club, please email tennis@ bellevueclub.com.
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bellevue club january 2020 | 63
Compass is a licensed real estate broker and abides by Equal Housing Opportunity laws. All material presented herein is intended for informational purposes only. Information is compiled from sources deemed reliable but is subject to errors, omissions, changes in price, condition, sale, or withdrawal without notice. No statement is made as to the accuracy of any description. All measurements and square footages are approximate. This is not intended to solicit property already listed. Nothing herein shall be construed as legal, accounting or other professional advice outside the realm of real estate brokerage.
AN EXPERIENCE LIKE NO OTHER FOUR THINGS Iâ€™D NEVER DONE UNTIL I VISITED JAPAN
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people & pl ace s
I knew Japan would be unlike any country I’d ever visited before—but even with that understanding, it still surprised, thrilled and sometimes frustrated me in ways I could have never imagined. Overall, it was an incredibly memorable trip because the country has such a strong sense of identity and provided an opportunity to try things—like these four— that I’d never experienced before.
PREPARED TEA THE TRADITIONAL WAY
My Japanese tea ceremony began across the street from the tearoom, in a kimono shop filled with beautiful garments. After a few moments of contemplation, I chose a kimono that was royal purple with brightly colored flowers. A woman dressed me, first in a hadajuban, a white cotton slip; then in a nagajuban, a heavier layer that just peeked out from under my collar; and around that, an under sash called a datejime. Then it was finally time for the kimono, and around my waist, a decorative silk sash known as an obi. Socks (tabi) meant to be worn with formal sandals (zori), a purse, and an updo completed the look. I thought I might feel constrained in all those layers, but instead I felt supported. I walked (quite slowly!) to my workshop, where an instructor took me step-by-step through the process of making green tea the way it’s been done for four centuries. I studied intently. The Japanese bring a reverence to the things they do, and I wanted to follow suit. Somehow, I found my hands moving in a fluid motion, expertly tucking the fukusa (a silk cloth used to purify the equipment involved) this way and that to create the desired effect. Every detail is important and has meaning, from the way the tea cup is oriented to how you drink the tea. I whisked the matcha using only my wrist, moving it as quickly as I could. Soon, bubbles and froth appeared, indicating it was ready. “You’re not like the others,” my instructor said. “Your movements are very elegant.” I promise I’m not that way in regular life—I think the kimono deserves the credit.
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BOWED TO A DEER
Nara was once Japan’s capital, and it has a long and distinguished history. As a result, it features beautiful, noteworthy temples, including Todaiji Temple, which houses a Buddha statue that’s nearly 50 feet tall in one of the biggest wooden buildings in the world. It also has a lovely garden, Yoshikien (free for foreign tourists), and many other attractions, but it’s perhaps most memorable for the roaming deer. These aren’t just any deer, though. They’re so polite, they bow to you when asking for food. My favorite was a fawn that approached me, trying to bow but awkwardly bobbing her head around in a circular motion instead. For the effort, she got a deer cracker and an enthusiastic word of encouragement.
MELISSA KILNER PHOTOGRAPHY
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SLEPT IN A CAPSULE HOTEL
“Stay in a capsule for a couple of nights,” a friend recommended. “It’s a trip. You might hate it, but it’s a good experience.” I took his advice, and fortunately I didn’t hate it at all. Invented in Japan, capsule hotels offer individual yet micro-sized rooms for guests. Mine was just the width of a double bed, but it was plenty adequate. A roll-out cabinet under the bed easily fit my backpack, and a shelf above the bed held things I wanted close at hand. There was an accessible outlet, great for charging gadgets during the night. An iPod gave me the power to raise and lower the bed, set an alarm, turn on the fan, and adjust the lights. The only glitch here was on the first morning when the alarm went off. I was expecting some kind of sound, but it worked by slowly turning up the lights and raising the bed into a couch position. In sleepiness, my initial reaction was to think I was surely under attack by someone who had gotten control of my iPod—but, no, this was something I had set in motion (and way more effective than a traditional alarm in waking me up). The capsule hotel I chose, the Millennials in Kyoto, included a nice common room, a kitchen and even a coworking space, with free beer during an evening social hour. All the phone calls and eating occurred in the common area, which kept the sleeping portion clean and quiet. When it was time to check out, I was sad to go—it may have been the smallest place I’ve ever stayed in, but it was big on value and convenience.
Join Us at an Open House to See Why Students Love EC! Middle School Open House Sunday, January 12, 2 - 4 p.m.
Learn more and register at eastsidecatholic.org/visit Coed, Grades 6 - 12 bellevue club january 2020 | 67
LIVED LIKE A MONK
After spending time in the densely populated, urban cities of Tokyo, Kyoto and Osaka, I was ready for a little escape. Koyasan was just that. This mountain town is known as the epicenter of Shingon Buddhism, and more than 50 Buddhist temples here offer accommodations for guests (called shukubo). I stayed in one of them, Kumagaiji, in a simple room with tatami mats and a futon on the floor. I loved the yukata (a cotton robe thatâ€™s a more casual version of the kimono) that was provided to wear around the temple, including to meals if you wish. Meals served are the traditional cuisine of monks, known as shojin ryori. Everything is vegetarian and comes in a well-rounded variety of tastes, textures and colors. I recognized almost none of it, but came away with a real appreciation for this style of cuisine. In a neighboring temple, I participated in an Ajikan meditation session led by a monk, and at night I took a fascinating tour of Okunoin Cemetery before returning to my temple by curfew. In the early morning, I observed the templeâ€™s prayer session and fire ceremony, an important and moving ritual. This small glimpse into the life of a monk, so different from my own, was an undoubtedly worthwhile way to spend 24 hours.
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bellevue club january 2020 | 73
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is a licensed real estate broker and abides by Equal Housing Opportunity laws. All material presented herein is intended for informational purposes only. Information is compiled from sources deemed reliable but is subject to errors, omissions, changes in price, condition, sale, or withdrawal without 74 |Compass december 2013 reflections notice. No statement is made as to the accuracy of any description. All measurements and square footages are approximate. This is not intended to solicit property already listed. Nothing herein shall be construed as legal, accounting or other professional advice outside the realm of real estate brokerage.
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The Community Magazine of The Bellevue Club.