Reflections: January-February 2024

R E F L E C T I O N S BELLEVUE CLUB

JAN-FEB • 2024

THE PERFECT PERFORMANCE HIT YOUR HEALTH GOALS IN THE NEW CUTTING-EDGE PERFORMANCE STUDIO WITH A TEAM OF HIGHLY TRAINED FITNESS EXPERTS

MEET THE BIRDMAN THE CHARMED STORY OF BELLEVUE CLUB MEMBER THOMAS LUHMAN, SUPPORTER OF NPR PROGRAM: THE BIRDNOTE

MIND YOUR MACROS OUR NEW MEAL PROGRAM TAKES THE GUESSWORK OUT OF PERFECTING YOUR NUTRITION NUMBERS

THE YIN AND YANG OF YOGA TWO LONGTIME BELLEVUE CLUB YOGA INSTRUCTORS BREAK DOWN THE BENEFITS OF THE TWO SIDES TO THE PRACTICE

Clyde Hill

Sold | $7,500,000

Meydenbauer

Sold | $4,400,000

Medina

Sold | $8,250,000

Mercer Island

Sold | $7,725,000 Represented Buyer

Clyde Hill

Sold | $6,650,000

West Bellevue

Sold | $4,856,400

Bellevue Towers Sold | $2,237,500

Yarrow Point

Sold | $5,550,000

Mercer Island

Sold | $5,000,000

2023 YEAR IN REVIEW We had a wonderful year serving our community and are delighted to share some of our notable sales with you. If you’re ready to embark on your own home-buying or selling process in 2024, you can count on us to be REAL with you!

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

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

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

galya@realresidential.com 206.853.5995

jason@realresidential.com 425.890.9909

steve@realresidential.com 425. 241. 3583

M A N A G I N G PA R T N E R & F O U N D E R

FOUNDING MEMBER

FOUNDING MEMBER

nick@realresidential.com 206.910.4221

dicker@realresidential.com 425.466.2919

will@realresidential.com 425.233.9540

Galya Kirstine

Nick Glant

Jason Foss

Dicker Cahill

Steve Curran

Will Cahill

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

JAN/FEB 2024

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

14 •

MACROS MADE E ASY

Find your golden ratio of fats, carbs and protein.

16

20

•

•

ALICE ’ S IN DU LG E NCE S

Three sweet, dreamy dessert recipes from our pastry chef.

TH E YIN AN D YANG OF YOGA

Two sides to the practice.

24 TH E B IR D MAN

Meet Bellevue Club member and early creator of the NPR program BirdNote, Thomas Luhman.

30 PE R FOR MANCE TE AM

Our Performance Studio is open! Get moving with your new team of experts.

36 CE NTE R OF TH E WOR LD

Travel to enchanting Ecuador and enjoy history, culture and natural beauty.

4 | jan/feb 2024 reflections

Be

¯ Radiantly

You

Welcome in the New Year with a refreshed perspective. It’s time to discover your new favorites. Look what’s just arrived and opening soon at The Collection.

Marine Layer • TaraShakti • Noir Lash Lounge On The Mark • Mahindra Jewellers Aesop • POP MART Lincoln South Food Hall Expansion:

Eat Dirt Bar • Seltzer Noir by Ezra James • KoDe

BELLEVUE SQUARE BELLEVUE PLACE LINCOLN SQUARE Always Free Covered Parking

bellevuecollection.com

COMMUNITY & CLUB

RE FLEC TIONS MAGAZINE VOLUME 37 ISSUE 3

LETTER

creative director

FROM

Bonnie Tankovich 425.688.3194 editor

THE

Lauren Hunsberger 425.688.3162

ED ITO R

Yasmeen Nayfeh 425.688.3163

designer

junior designer

Ashley Edmison 425.688.3161 advertising

T Y P I C A L L Y, J A N U A R Y I S W H E N M O S T P E O P L E S E T R E S O L U T I O N S , C U T O U T O L D H A B I T S , A N D M A K E VOW S TO B E T H E I R B E S T S E LV E S .

And if that’s you, we support it! Turn to page 30 and discover our brandnew cutting-edge fitness Performance Studio. We launched a fresh space, revolutionary program, and innovative schedule of classes. Or, flip to page 20 and remind yourself of the endless benefits of yoga, both the energizing and restorative forms.

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

B E LLEVU E CLU B president

S. W. Thurston club manager

Connor Eden

But, if you’d like to take a different route this year and spend your energy investigating the wilder side of life, we have a few ways to do that too.

First, indulge with some sweet baking tips. Our in-house pastry chef shared her favorite recipes on page 16. Dig into her sour cream coffee cake or brown butter cookies! Or, plan the adventure of a lifetime. Our resident travel writer went to Ecuador and came back with tons of tips and inspiration. Read about her experience on page 36 and then book a flight.

In the same vein, be sure to check out the story of Bellevue Club member Thomas Luhman on page 24. He’s lived a charmed, fascinating life that includes working on the NPR show BirdNote, traveling all over the world and much more.

It’s a story guaranteed to encourage you to follow your passions No matter the path you take, have a great start to the new year!

Lauren Hunsberger, Editor

6 | jan/feb 2024 reflections

athletic services

425.455.1616 bellevueclub.com

bellevue club hotel

425.454.4424 bellevueclubhotel.com

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

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

HAPPINESS HAPPENS HERE. 425-651-6857 | aegisliving.com

21 locations in the Greater Seattle Area

COMMUNITY & CLUB

2024 JAN/FEB • upcoming events

C A L E N D A R jan

S K I A N D S N OW B OA R D TRAINING SERIES J A N . 1 1 , 1 8 & 2 5 | 6 : 1 5 - 7 : 1 5 P. M .

Join Luke Forshaw in the new performance studio and train your body to hit the slopes!

In this 3-week small group series you’ll learn the best exercises to include in your workouts throughout the ski & snowboard season. Each session is designed to incorporate sportspecific movements to improve balance, endurance, stability, and strength while reducing the chances of injury.

weekly Saturdays • Inflatable Obstacle Course Sundays • Half-price Bottle Night in Splash • Water Runner • Football in the Atrium Mondays • Toddler Open Play in Basketball Gym • Half-price Bottle Night in Cosmos Wednesdays • BCST Clinics

feb 1

ECLIPSE FITNESS SALE

2

WINTER GOLF LEAGUE BEGINS

3-5

POST-HOLIDAY TENNIS WORKOUT

4

BELLEVUE SOCIAL NETWORK

9 11

13

SKI AND SNOWBOARD TRAINING SERIES BEGINS MECHANICS OF STRENGTH TRAINING SERIES BEGINS

BELLEVUE SOCIAL NETWORK

1-7

CENTRAL PARK TENNIS TOURNAMENT

6

•WINE TASTING

7

WINE GLASS PAINTING

8

COUPLES COCKTAIL CLASS

9

MOTHERDAUGHTER GALENTINES BASH

10

JUNIOR TENNIS MATCH NIGHT

13-15

JUNIOR TENNIS TRIP TO OC

13

16

•BALANCE TRAINING WITH TAI JI QUAN SERIES BEGINS

VALENTINE’S COOKIE DECORATING

13

ECLIPSE VALENTINES SALE

monthly FA M ILY GYM N I G H T

CAYMUS WINE TASTING

1

First Friday of the Month 5:30 P.M. | Basketball Gym

B E L L E V UE S O C I A L N E T WOR K

18

VITAMIN B SHOTS

14

First Thursday of the Month 5-7 P.M. | Polaris

18

PILATES FOUNDATION SERIES BEGINS

TENNIS VALENTINE’S EVENT

14

VALENTINE’S DINNER IN POLARIS

B E AT T HE G E E K T R IV I A Third Friday of the Month 6-8 P.M. | Atrium

L I V E M US IC Fridays, Jan. 5, 12, 26 & Feb. 2, 9 & 23 | 5:30 P.M. | Atrium

V ITA M I N B S H OT S Third Thursday of the month 11 A.M.-2 P.M. | Studio 1

B C S UP P E R C L UB Last Thursday of the Month 6 P.M. Polaris

8 | jan/feb 2024 reflections

18-19

VO2 MAX TESTING

19

BEAT THE GEEK TRIVIA NIGHT

16

CHAMPAGNE & CAVIAR

19

KIDS TAKE OVER

16

20

YOGA DETOX WORKSHOP

BEAT THE GEEK TRIVIA NIGHT

16

KIDS TAKE OVER

25

SUPPER CLUB

29

SUPPER CLUB

26

FAMILY MAD SCIENCE NIGHT

More information and event reservations available on the app or at members.bellevueclub.com.

COMMUNITY & CLUB

N E W S F E E D BC S upper Club

Enjoy a look back at our monthly Supper Club dinners from 2023, and save the dates for 2024!

2024 SUPPER CLUB SCHEDULE

Mark your calendar for the 2024 Supper Club dates: JANUARY 25 FEBRUARY 29 MARCH 28 APRIL 25 MAY 30 JUNE 27 JULY 25 AUGUST 29 SEPTEMBER 27 OCTOBER 24

10 | jan/feb 2024 reflections

photography by yasmeen nayfeh

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SOCIAL

HOW TO TASTE WINE AND DEVELOP YOUR PALATE There are five basic steps in tasting wine: color, swirl, smell, taste and savor. These are also known as the “five S” steps: see, swirl, sniff, sip, savor. During this process, a taster should look for the basic wine characteristics: SWEETNESS

Look for a tingling sensation on the tip of your tongue and a slight oily sensation in the middle that lingers. When wine has a higher sugar content (or viscosity), the wine tears on the side of the glass slowly.

ACIDITY

There will be a tingling sensation that focuses on the front and sides of your tongue. If you rub your tongue to the roof of your mouth, it feels gravelly. Your mouth might feel wet, like you bit into an apple.

CALLING ALL

CORK DORKS E XC LU S I V E TAST I N G S A N D C U STO M O R D E R S F R O M O U R M O N T H LY F E AT U R E D W I N E R Y We are excited to partner with world-class wineries, both local and abroad, to offer three monthly options to taste awardwinning wine and mingle with other enthusiasts. During the first week of every month, join us for a tasting event with an expert from the featured winery. Throughout the month, purchase discounted bottles on the club app. And finally, attend the Supper Club event for a multi-course dinner highlighting perfectly paired varietals.

TANNIN

Tannin tastes bitter on the front inside of your mouth and along the side of your tongue and makes it dry out. After you swallow the wine, look for a lingering bitter-dry feeling. Tannin can often be confused with dry because it dries out your mouth.

ALCOHOL CONTENT

Wines with higher alcohol content tend to taste bolder and oilier. Wines with lower alcohol content tend to taste lighterbodied. Most wines range between 11% and 14% ABV. BODY (LIGHT TO FULL-BODIED)

Are you in the mood for a light, medium or full-bodied wine? Body is the result of many factors including grape variety and where it’s from, vintage, alcohol level and how it’s made. Body is a snapshot of the overall impression of the wine.

january winery: caymus vineyards january

january

all month

WINE TASTING

SUPPER CLUB

Shop exclusive discounts from our featured wineries all month at the wine shop on the Bellevue Club app.

9

4-6 p.m. | Atrium Complimentary

12 | jan/feb 2024 reflections

25

6-9 p.m. | Polaris Registration required

the wine shop

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bellevue club jan/feb 2024 | 13

MIND & BODY

NUTRITION

M AC RO S MADE EASY FIND YOUR GOLDEN RATIO OF FATS, CARBS AND PROTEIN. ENJOY CHEFINSPIRED, DIETICIANAPPROVED TO-GO MEALS FOR YOUR PERSONAL GOALS. 14 | jan/feb 2024 reflections

Our in-house chefs and fitness experts thoughtfully designed multiple single-person meal options for wellness-minded folks on the go.

Whether you’re carb-conscious or vegetarian, let us do the prep work so you have more free time for the things you love.

THREE PACKAGES (BETWEEN 400 – 700 CALORIES EACH):

• High-protein - low-carb, high-quality meat-based meals • Vegetarian - classic, fresh veggie-forward dishes • Well-balanced - a healthy variety for those who want it all Buy one or buy them all—for the week! Order meals by Friday and pick them up on Monday at the Market. Customize your weekly meals on the Bellevue Club app.

RE MAR KA B LE S E RV I C E, RE MAR KA B LE RE S U LTS .

H A L E H C L A P P, LU X U RY B RO K E R TRUSTED • CONNECTED • EXPERIENCED

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106 97TH AVE NE, BELLEVUE

2328 DELMAR DR E, SEATTLE

$14,800,000 | REPRESENTED SELLER

$5,400,000 | REPRESENTED SELLER

$4,300,000 | REPRESENTED BUYER

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. 1 REAL Trends America’s Best Real Estate Professionals list in 2020, 2021, and 2022. 2 Ranked in the top 5 individual agents by sales volume in Washington three years in a row.

COMMUNITY & CLUB

w r i t t e n b y l au r e n h u s n b e r g e r p h o t o g r a p h y b y ya s m e e n nay f e h

THREE SWEET, DREAMY DESSERT RECIPES DIRECTLY FROM OUR IN-HOUSE PASTRY CHEF, ALICE MCCARTHY Tired of setting resolutions? Want to lean into the indulgent side of the season? We’ve got you covered like a cream cheese–frosted carrot cake. Try making these sweets yourself; they are easy enough for novice bakers but decadent enough to impress your family and friends.

16 | jan/feb 2024 reflections

DINING

ONE THE CAKE

½ cup unsalted butter at room temperature 1¼ cups sugar 2 large eggs 1½ cups flour 1½ teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1¼ cups sour cream 1 teaspoon vanilla THE TOPPING

½ cup sugar 2 teaspoons all-purpose flour 1 tablespoon cinnamon ⅓ cup chopped pecans or walnuts INSTRUCTIONS

Preheat the oven to 350°F and generously butter a 9-by-13-inch baking pan.

To make the cake: Cream the butter and sugar until light and fluffy. Add the eggs one at a time, beating well after each addition.

In a separate bowl, sift the flour with the baking powder, baking soda and salt. With a mixer on low speed, add the flour mixture to the butter mixture alternately with the sour cream and vanilla until just combined. Do not overmix.

Pour the batter into the prepared baking pan.

To make the topping: Combine the sugar, flour, cinnamon and nuts in a small bowl and mix well.

If you’d like to add an addition of fruit, such as berries, diced apples or peaches, sprinkle evenly on top of the cake. Then sprinkle the topping evenly over the cake and bake 30–35 minutes, or until a cake tester comes out clean. Cool the cake, then cut into pieces and serve. •

bellevue club jan/feb 2024 | 17

TWO

THE CAKE 1½ cups pecans, chopped 1½ cups packed light or dark brown sugar ½ cup granulated sugar 1 cup vegetable oil, canola oil or melted coconut oil 4 large eggs ¾ cup smooth, unsweetened applesauce 1 teaspoon pure vanilla extract 2½ cups all-purpose flour, spooned and leveled 2 teaspoons baking powder 1 teaspoon baking soda ½ teaspoon salt 1½ teaspoons ground cinnamon 1 teaspoon ground ginger ¼ teaspoon ground nutmeg ¼ teaspoon ground cloves 2 cups grated carrots (about 4 large) 1 cup diced pineapple 1 cup shredded coconut

INSTRUCTIONS Preheat the oven to 300°F. Line a large baking sheet with parchment paper or a silicone baking mat. Spread the chopped pecans on the sheet and toast for 7–8 minutes.

Remove them from the oven and allow to cool for 10–15 minutes.

For the cake, turn the oven up to 350°F. Grease two or three nine-inch cake pans, line with parchment paper rounds, and grease the parchment paper.

In a large bowl, whisk the brown sugar, granulated sugar, oil, eggs, applesauce and vanilla in a large bowl until combined and no brown sugar lumps remain. In another large bowl, whisk the flour, baking powder, baking soda, salt, cinnamon, ginger, nutmeg and cloves. Pour the wet ingredients into the dry ingredients and, using a rubber spatula or wooden spoon, fold the ingredients until just combined. Fold in the carrots, pineapple, coconut and 1 cup of the toasted pecans. The rest of the pecans are for garnish.

Pour or spoon the batter evenly into the cake pans. If using three cake pans, bake for 20–24 minutes. If using two cake pans, bake for 30–35 minutes. Test the center with a toothpick. If it comes out clean, the cakes are done. If not, continue to bake until cooked through. Do not overbake. Allow the cakes to cool completely in the pans set on a wire rack. The cakes must be completely cool before frosting and assembling.

While the cakes are cooling, make the frosting. In a large bowl, using a handheld or stand mixer fitted with a whisk or paddle attachment, beat the cream cheese and butter on medium-high speed until smooth, about 2 minutes. Add the confectioners’ sugar, vanilla extract, and a pinch of salt, to taste. Beat on low speed for 30 seconds, then increase to high speed and beat for 3 minutes until completely combined and creamy. Add more confectioners’ sugar if the frosting is too thin, a little milk if the frosting is too thick, or an extra pinch of salt if frosting is too sweet. The frosting should be soft but not runny.

Next, assemble and frost the cakes. First, using a large serrated knife or cake leveler, layer off the tops of the cakes to create a flat surface. Place one cake layer on a cake turntable, cake stand or serving plate. Evenly cover the top with frosting. Top with the second layer, more frosting, and then top with the third layer. Spread the remaining frosting all over the top and sides. Decorate the sides and top of the cake with the remaining toasted pecans. Refrigerate the cake for at least 15–20 minutes before slicing.

This helps the cake hold its shape when cutting. Enjoy!

18 | jan/feb 2024 reflections

THE FROSTING 16 ounces full-fat brick cream cheese, softened to room temperature 8 tablespoons unsalted browned butter, softened to room temperature 4 cups confectioners’ sugar 1½ teaspoons pure vanilla extract Pinch of salt

THREE

THE INGREDIENTS 1 cup butter, softened, divided 1 cup dark brown sugar ½ cup sugar 2 large eggs 1 large egg yolk

2 teaspoons vanilla extract 2¼ cups flour 1 teaspoon baking soda 1 teaspoon salt 2 cups good-quality chocolate chips (or chopped pieces)

INSTRUCTIONS Melt half the butter in a large pot or deep skillet over medium-low heat. It will go through different phases and begin to melt and bubble. Using a wooden spoon or spatula, stir often and around the sides of the pan. Watch for it to begin changing colors from a creamy yellow to a deep amber yellow. The butter will then begin to foam, which is why it’s important to stir often. You want to be able to see what is going on below the foam. Small brown bits will begin to form, which is a signal it’s officially browned. Butter can burn quickly, so watch it carefully. It is better to pull off the heat a little early instead of browning too long and risk burning it. Add the remaining half of the butter. You want the butter to chill quickly, so pour it into a large bowl and place in the refrigerator. Use a spatula to get every bit of butter out of the pan. Let it chill in the refrigerator for 40–60 minutes.

Pour the chilled butter into a mixing bowl. Add the brown sugar and sugar and cream for 4–5 minutes, scraping the sides of the bowl often.

Add the eggs and egg yolk, one at a time, beating for 30 seconds after each addition. Stir in the vanilla. Add the flour, baking soda and salt. Stir just until combined; avoid overmixing. Stir in the chocolate chips.

Wrap the cookie dough tightly, and let it chill in the refrigerator for at least 1 hour. If time allows, chill for 24–48 hours.

Preheat the oven to 325°F. Place parchment paper liners or Silpat liners on baking sheets. Roll balls of the cookie dough and place them on the cookie sheet. Bake for 10–12 minutes, or until the edges become a light-golden color.

bellevue club jan/feb 2024 | 19

MIND & BODY

THE YIN AND YANG OF YOGA written by

lau r e n hunsberger photography by

ya s m e e n nay f e h

Two longtime Bellevue Club yoga instructors break down the benefits of the two sides to the practice. Heather focuses on the fiery element, which detoxes, energizes and strengthens the body. And Rachel highlights the cooler, calmer variety that settles the mind and soothes the soul.

HEATHER BALAJADIA YEARS OF EXPERIENCE: 25

How does yoga aid in the body’s natural detoxifying processes?

1. Yoga is movement; all movement assists lymphatic circulation.

Your lymphatic system is a network of tissues and organs that helps rid the body of toxins and waste. It flows upward against gravity and is powered by movement and breathing.

2. A big emphasis in yoga is the breath. Seventy percent of toxins are released through the breath. The practice of yoga involves coordinating movement with breath, practicing different breathing techniques, and simply using breath awareness as a meditation and calming technique.

3. The body eliminates toxins through sweating—yoga is a great way to work up a sweat to purge toxins through the skin.

4. We have organs of detoxification and elimination—namely the kidneys, liver and digestive tract—and we can use yoga poses to target not only these organs but also the meridian pathways that pertain to these organs.

20 | jan/feb 2024 reflections

WELLNESS

What are the four pillars of yoga you use to aid in the detoxification process?

1. Breathwork exercises: Breathwork, or pranayama, has been studied for its benefits on the nervous system and cardiovascular and respiratory systems. It’s been shown to reduce stress, improve concentration and strengthen the immune system.

Nasal beathing increases nitric oxide (NO), which helps cells take in more oxygen, widens blood vessels and rids the body of CO2 and other toxins.

Diaphragmatic breathing, which increases lung capacity, calms the nervous system and helps stimulate the lymph nodes that reside in the gut. Kapalabhati, or breath of fire, is a vigorous breath practice that opens the sinuses, supplies the brain with fresh blood, and tones the diaphragm and abdominal muscles and organs.

Bhramari, or “humming bee” breath, has been shown to be especially beneficial in calming anxiety and moving stuck energy/emotions through the system.

2. Decompression poses: These postures place a squeeze on the adrenals and kidneys while opening flow to the digestive and abdominal organs.

3. Compression poses: These postures squeeze the abdominal and digestive organs (including the liver) and create space and flow to the kidneys and adrenals.

4. Twisting poses: These poses wring it all out, targeting all the tissues, organs and systems of the body.

How does nutrition work in tandem with the physical poses?

You are what you eat. I’m not a proponent of fad diets or quick fixes; even the term “detox” yoga can come off gimmicky. This program is not meant to be a quick fix in any way, but instead gives you a blueprint for implementing better dietary and lifestyle habits.

My hope is to point out some choices and habits that may be contributing to your toxic load, and to replace those habits with ones that will aid in preventative and long-term health.

Food is nourishment and fuel; it’s what provides our amazing bodies the building blocks and energy to perform millions of tasks every day. Adopting a healthy lifestyle is love and self-care.

YOGA DETOX WORKSHOP SATURDAY, JAN. 20, 12–2:30 P.M. WITH HEATHER Join us for a 2.5-hour detox class to reset the body, mind and habits.

In this class we will wind down, restore, breathe, rev up, push, flow, sweat, twist, compress and decompress all in an effort to assist the body in its detoxification process. Included with this detox class are additional nutrition and lifestyle tips to reset your dietary habits and decrease toxic load. $65/members

YIN YOGA & MEDITATION WORKSHOP SUNDAY, MARCH 24, 4–5:30 P.M. WITH RACHEL This workshop will incorporate breathing and meditation techniques to embody the practice of yin yoga more readily: slowing down, savoring relaxation and restoring balance. No experience in yin or meditation is necessary. All are welcome. $45/members bellevue club jan/feb 2024 | 21

MIND & BODY

WELLNESS

RACHEL “RAI” LOWE YEARS OF EXPERIENCE: 25

How do yin yoga and meditation work to calm the mind?

Yin yoga encompasses a contemplative quality. Yin yoga and meditation help us slow things down, increase our ability to adapt to challenges and assist in resetting the nervous system (specifically the parasympathetic nervous system). Both teach us how to work with discomforts through body awareness, breathing techniques and focused attention. They help move us toward accepting (rather than rejecting) whatever shows up in our practice and finding ways to do so with compassion.

So in yin yoga, the outcome is not just a physical reward of increased range of motion and a release of tension but also a mental cleansing and revitalization. This allows us to show up off the mat as our best selves in our daily lives, activities and relationships.

What are the four pillars of yin yoga?

1. Breathwork: Gentle and subtle breath practices support a calmer and steadier attention. The breath is a tool used that can help draw our senses inward, so we are less distracted by the external noises of life, providing a clearer space for our practice.

2. Long holds: Yin yoga uses longer-held holds that are closer to the ground. Yin works differently on the body than the more traditional methods of dynamic or muscular stretches in other yoga classes. Yin focuses on the fascia and connective “yin” tissues (whereas muscles are considered “yang”). There is no warming up of the muscles, so the intention is to turn down the volume on the muscular component of stretching and move toward the slow, static yin changes of the fascia.

These changes can aid in increased range of movement, supporting release of fascia adhesions, and teach us that less can indeed be more, if done with the right intention and instruction.

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3. Props: Equipment (aka “props”) are used heavily in yin yoga as an invitation to go only where your body is needing on a given day. For some postures you may require more support and others less. The bolsters, blocks and blankets are utilized to provide support and comfort and to adjust the postures to fit our bodies (rather than trying to adjust our bodies to fit into a posture).

4. Mudras: Mudras can be thought of as “hand postures” that bring about a specific focus. They are used delicately, mindfully and at a trained teachers’ discretion. I use mudras sparingly in a class but find they can help some students discover a place in their body to focus their mind on, particularly if their mind is actively pulling them away that day.

Do you have advice for those new to the practice?

Curiosity. Bring a genuine interest for how it feels to slow down and do so without an agenda or expectation. We do so many things in life; therefore, it is vital to give ourselves room to be in a quieter, more peaceful space.

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Bellevue Club member and early supporter of the NPR program BirdNote opened the doors to his home, career and charmed story.

24 | jan/feb 2024 reflections

PEOPLE & PLACES

“Everybody has a bird story,” says Thomas Luhman,

Emeritus Board Chair of BirdNote, a popular, longstanding radio show on NPR. “Everyone has had an interaction at some point with these fascinating creatures that stands out.”

BirdNote has a simple concept: to feature short stories about birds—about their impact, their intrigue, their interesting lives and behaviors, and their interaction with humans. But it has made a huge footprint. The two to three-minute show, with a catchy, unforgettable theme song, is currently broadcast on over 250 national and international public radio stations, with five million plus daily listeners.

And, for Luhman, his involvement all started with one very elusive, endangered bird—the California condor.

“I guess it was just the adventure of it all,” he says. “It's like a little treasure hunt. When you see something so special—in particular with binoculars—you see much more of the detail and the colors. You see its behavior; you see how it moves through the world.”

Several decades ago, Luhman began searching for the condor when a friend of his called and told him there was a chance to see the rare bird. That this particular breed would soon be extinct, and there were few remaining in the wild. He wanted to see one.

At that time, Luhman worked at Brookhaven National Laboratory in New York as a senior manager with a Ph.D. in materials science.

BirdNote wasn’t on his radar yet. >>>

bellevue club jan/feb 2024 | 25

“He called me, and we flew out to California.

We drove down the cliffs in Big Sur, the ocean on one side, mountains on the other.

I saw this other guy on the side of the road, leaning over the rocks with his binoculars.

I thought, ‘There must be something there.’

So we stopped. And sure enough, there was the last remaining free-flying condor, and we got to see it,” Luhman says. “It was beautiful.”

“It eventually flew away. I took a couple of pictures of it. But my friend and I saw what was probably the last free-flying California condor. Anyway, that got me interested in birding.” (Note, a successful breeding program has reintroduced this magnificent bird.)

THE ELUSIVE CALIFORNIA CONDOR THAT STARTED LUHMAN'S JOURNEY

26 | jan/feb 2024 reflections

That’s Luhman’s first bird story, although he has hundreds. He has flown around the world to scout birds in Africa, Australia, and beyond.

He can talk about native Washington hummingbirds and Bower birds in Australia. He makes birding riveting.

Meanwhile, upon hearing about BirdNote, he knew he wanted to be a part of it.

“I guess it was just the adventure of it all,” he says. “It's like a little treasure hunt. When you see something so special—in particular with binoculars—you see much more of the detail and the colors. You see its behavior; you see how it moves through the world.”

“Back then, I realized the organization was just a couple of years old and struggling. I knew nothing about nonprofits, nothing about fundraising. I was a scientist, an engineer. But I learned,” Luhman says. “I wanted to be a part of the organization, the community.”

And for many years, he has helped grow the show, saw it through many stages and platforms. Now, he still supports the mission, the vision. He is heavily involved in the birding community in Seattle and the show. But, his greatest mission right now is to spread awareness about the environmental threat on birds.

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THE BIRD APP MERLIN Tom’s favorite app, Merlin, identifies birds by sound or sight. The same kind of software used for facial recognition is applied to make birding easier than ever.

“I hate to say it, but birds are really threatened right now,” Luhman says. “They are disappearing at an alarming rate.

Mostly it’s because their habitats are disappearing. It's something you can't see if you’re not looking. I think that's another reason to listen to BirdNote. It’s to get people interested and invested.”

For more information, visit BirdNote.org

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ME ET Y O U R P E R F O R M A N C E T EA M Our new Performance Studio is open. It’s equipped with cutting-edge technology and all the most current gear. It also comes with a team of highly trained fitness experts who are ready to help you meet your health goals. Here’s your crew: w r i t t e n b y l au r e n h u n s b e r g e r • p h o t o g r a p h y b y ya s m e e n nay f e h

In your opinion, what’s the most underestimated exercise or movement?

The squat. It stabilizes the hips, increases mobility and balance, and works big muscle groups. It’s a foundation for many other movements.

What’s the most overrated exercise or movement?

Burpees. To me, they are a high-risk movement with little benefit and are most commonly executed with poor form.

What’s your favorite piece of training gear?

The BOSU.

JOHN MCKINNON, 30+ years of experience How would you describe your personal style of teaching?

Easy to follow and appealing to all ages as well as fitness and skill levels.

What’s your best advice for those new to Group X classes?

Hang in there: it gets easier. A new Group X user should try classes that are fun and make any modifications for their personal fitness needs. You should be encouraged regardless of your fitness level and never feel like you have to compete with anyone in class.

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What’s one thing you wish members knew about you or your classes?

It’s safe for everyone and meant to be fun while building community.

My classes are for the joy and pleasure of the participants in any given class. I’ll adjust in a heartbeat to help my participants be successful.

•••

COMMUNITY & CLUB

NANCY BLACK, 25+ years of experience How would you describe your personal style of teaching?

I try to be all-inclusive. In Group X class settings, I aim to cue for all levels, from beginner to advanced.

What’s your best advice for those new to Group X classes?

We welcome you! Try to show up a little early and connect with the instructor, so we know you are new. It’s also helpful for us to know if you have any special needs or injuries. Don’t be shy! Try not to compare yourself with others in the class. Everyone was new at some point, and no one is judging you; they are focused on their own practice yet likely to offer a hand if you need help with equipment adjustment, etc.

You will quickly begin seeing familiar faces and make new connections!

In your opinion, what’s the most underestimated exercise or movement?

Balance and posture training. Lack of balance sneaks up on us, and we need to begin training early on. One simple thing I tell my clients is to brush their teeth standing on one leg. Posture is another one—use of cell phones, computers, driving, etc., all contribute to rounded shoulders, forward head jut and back issues. Pilates is a powerful training tool for both posture and balance.

What’s the most overrated exercise or movement?

Bent knee sit-ups. I see these done incorrectly often, where they become more of a hip flexor exercise than abdominal training.

What’s your favorite piece of training gear?

That’s a tough one. I am a huge Pilates advocate, so I would have to say that the Pilates Reformer is one of the most versatile pieces of equipment for working the body from head to toe; it’s both challenging and fun. I prefer variety, so I like to mix it up. In the gym, I enjoy TRX, cables, dumbbells, the stability ball and BOSU. What’s one thing you wish members knew about you or your classes?

One of my favorite things about my profession is connecting with my clients. That is huge for me. The better I know you, the better I can train you based on your personality and preferences, and the more fun we will have.

I think I am welcoming and easy to approach. I am here to give each member a good workout, and welcome feedback and suggestions. I like my clients to feel “pleasantly sore” following our sessions. •••

bellevue club jan/feb 2024 | 31

SHEENA OROZCO, 20+ years of experience

How would you describe your personal style of teaching?

I want people to have fun while feeling appropriately challenged during their workouts. Laughing and dancing between sets is always encouraged. The most sustainable programs are the ones that you enjoy and want to come back to.

What’s your best advice for those new to Group X classes?

Be kind to yourself and patient with the process. It’s okay if you don’t understand everything on day one. As you become more aware of your body and what it can do, you’ll gain more confidence and find more joy in movement.

In your opinion, what’s the most underestimated exercise or movement?

The dead bug. This movement can seem easy at first, but when done slowly and properly, it is a great, low impact way to strengthen the core. It helps improve coordination and stability as well.

What’s the most overrated exercise or movement?

Running is wonderful, but it’s not where most people should start. There are many low-impact exercises and movement patterns that should be mastered before starting a running program. Walking is great, if not better for many, especially those starting a fitness program.

What’s your favorite piece of training gear?

A foam roller. It can be used for so much more than myofascial release. I love to use it for overhead squats, single-leg balance exercises, hamstring curls and more.

What’s one thing you wish members knew about you or your classes?

I teach fitness classes because I love helping people enjoy movement.

Movement helps me combat anxiety, fatigue and the general frustrations of everyday life. Movement is medicine. The aesthetic benefits of exercise are great, but it’s first and foremost for my brain.

•••

32 | jan/feb 2024 reflections

CAROLINE FULLER, 20+ years of experience

How would you describe your personal style of teaching?

High energy and fun! I absolutely love dance-based workouts (barre and High Fitness) but also enjoy a strength and circuit class.

What’s your best advice for those new to Group X classes?

If you are new to group classes, just come on in! The instructors are all so happy to help, and it is so exciting to be a part of someone’s very first group fitness class.

In your opinion, what’s the most underestimated exercise or movement?

The most underrated exercise isn’t any specific movement; it’s actually just being consistent with any movement. Do what you like and fit it in as much as you can.

That is the secret to success.

What’s the most overrated exercise or movement?

Doing any move or fitness format that doesn’t feel good to you and the needs of your body. If it hurts or just isn’t fun for you, move on. There are so many ways to work out.

What’s your favorite piece of training gear?

I absolutely love all the cardio equipment that we have in the Performance studio.

And for simplicity and overall effectiveness, I love dumbbells.

What’s one thing you wish members knew about you or your classes?

I want our members to know that my classes are challenging but also very fun! I never want anyone to walk away thinking that they didn’t get a great workout. •••

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bellevue club jan/feb 2024 | 33

CONNIE MOK, 2+ years of experience

How would you describe your personal style of teaching?

Flexible. I can be high-energy if my class looks like they need it. I can also be calmer if that’s what they need at the end of the day.

That’s just how I typically am as a person!

What’s your best advice for those new to Group X classes?

Don’t be afraid to show up. I get that the studio might look intimidating. However, with SkillX classes, you can push yourself as hard as you are willing to. If a station feels like it is too hard, it’s okay to slow your pace down.

In your opinion, what’s the most underestimated exercise or movement?

One of the most underrated exercises is step-ups. I love them because you can adjust the weight, the step-up height and the pace stepping back down. It also challenges your stability, which is something I like to focus on with my clients. Step-ups also can be more challenging than they look.

What’s the most overrated exercise or movement?

Anything unintentional, doing an exercise for the sake of it and not because of a specific outcome. It’s always important to know what you’re doing and what muscles you are working!

What’s your favorite piece of training gear?

I absolutely love kettlebells. I started my fitness journey in my own room, where I had only a yoga mat, a few dumbbells and some kettlebells.

Kettlebells are extremely versatile, and you can do so many strength and power movements with them.

What’s one thing you wish members knew about you or your classes?

Some members already know this, but I am getting my master’s in dietetics right now. I am hoping to combine nutrition and fitness in my future career. ••• 34 | jan/feb 2024 reflections

BETH DRAEGER, 2+ years of experience

How would you describe your personal style of teaching?

Happy and upbeat.

What’s your best advice for those new to Group X classes?

Just come give it a try! Everything can be modified to make it more or less challenging, and we’re just here to have a good time and get stronger together.

In your opinion, what’s the most underestimated exercise or movement?

The farmer’s carry. It seems so simple, but if you go heavy enough, you’re going to be engaging your whole body and be dying to set your weights down.

What’s the most overrated exercise or movement?

Bicep curls, although that’s an unpopular opinion.

What’s your favorite piece of training gear?

The BOSU. It’s so great for stability, strength and core engagement. It’s the ultimate tool.

SIGN UP FOR A PERFORMANCE STUDIO GROUP X CLASS ON THE CLUB APP.

What’s one thing you wish members knew about you or your classes?

I love seeing people get out of their comfort zones: go get that heavy weight!

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enchanting equador Up in the clouds, Quito and the surrounding region are elevated by history, culture, and natural beauty.

A CAPITAL CITY Many visitors to Ecuador are laser-focused on the Galápagos Islands, but don’t sleep on mainland Ecuador. The most popular destination is Quito, the capital city in the Andes that’s sandwiched in between a ring of volcanoes. With the best-preserved historic center in Latin America, the Old Town earns its spot as a UNESCO World Heritage Site. Don’t be surprised if it takes your breath away — literally and figuratively. That’s because Quito sits at an elevation of 9,350 feet, which can be an adjustment coming from sea level. But you’ll also inhale deeply at the beauty of the buildings, particularly a trio of churches: the oldest, San Francisco, which dates back to the 1530s; the ornate La Compañía, filled with a stunning amount of gold detailing; and the neo-Gothic Basílica del Voto Nacional, designed by a French architect but not lacking in local inspiration (look closely and you might notice the “gargoyles” are iguanas, pumas, and boobies).

To get a bird’s-eye view of the city, ascend with the TelefériQo Cable Car. From way up here — now you’re at 13,000 feet — you can take a horseback ride, go for a hike, grab a bite from a cafe, or swing in the clouds for a picture-perfect photo. When it’s clear, multiple volcanoes line up to wave hello.

36 | jan/feb 2024 reflections

PEOPLE & PLACES

THE CENTER OF IT ALL The equator passes through 13 countries, but Ecuador is particularly proud of this designation. (It is the basis of the country’s name, after all, and Quito also translates to “center of the world.”) To stand straddling the Northern and Southern Hemispheres, head north of Quito’s center to Mitad del Mundo, or the Middle of the World. You’ll find two main attractions here. The first is a large monument that sits on the spot where a 1730s European expedition pinpointed the equator. Modern GPS devices have told us they were a bit off, but that doesn’t stop visitors from lining up for an iconic photo. Nearby, the Intiñan Museum proclaims to truly be at the equator. Here, you can peek into life-size dioramas of indigenous communities throughout the country, as well as take part in a number of interactive demonstrations that show physics phenomena, like the Coriolis effect. If you can balance an egg on the head of a nail — supposedly easier at the equator — you’ll earn a signed certificate of your mastery.

bellevue club jan/feb 2024 | 37

PRACTICING PRESERVATION Just south of Quito but feeling a world away, the Bombolí Cloud Forest is a magical, ecologically complex place where orchids sprout around every corner and ferns grow to a giant size. A sweet Ecuadorian couple, Oswaldo and Marianita, came here more than 40 years ago with the sole goal of preserving the natural surroundings. Now, they host volunteers and visitors who are interested in learning more about the area they love so much. Oswaldo emphasizes the importance of observation and practical experience, saying he prefers to enjoy nature rather than study it. But there’s no doubt he’s a citizen scientist who intimately understands every square inch of his home. He’s fond of handing out seeds to visitors to plant while out on a walk — doing so helps them feel a part of it all, and he firmly believes that education is the key to stopping the destruction of habitats.

For her part, Marianita excels at using the organic ingredients from the land to make memorable meals. Don’t miss the marmalade in flavors like blackberry and chamburo, or the handmade caramel that’s painstakingly stirred by hand about 7,000 times per batch. (Oswaldo recalls a story where after triumphantly reaching 7,000 stirs, Marianita said it wasn’t done yet and he was dejected. Fortunately, three stirs later, she declared it perfect.)

Oswaldo’s life philosophy is that plants (and people) need just three things: agua, comida, amor. (Water, food, love.) All of those are in large supply on their lovely slice of land.

SLEEP WELL There’s no shortage of places to stay in Quito, where you’ll find most of the major hotel chains and lots of independent boutiques. Outside the city, there are fun options like Casa Ilayaku, a villa set high atop a hill. Owner Marco has transformed his grandfather’s farmland into a modern sanctuary with panoramic views, an orchard for strolling, a restaurant with delicious dishes, and the omnipresent background buzz of birds chirping. Near Cotopaxi, one of the world’s highest active volcanoes (and quite photogenic with a nearly perfectly symmetrical cone), Hacienda Hato Verde is part of an antique dairy farm. Today, the restored farmhouse sports plush bedding, cozy common areas, and an array of friendly animals.

38 | jan/feb 2024 reflections

GOOD EATS Ecuadorians adore soup, and one of their favorites is locro de papa, a creamy potato stew that comes with avocado and cheese.

Even their ceviche style is more soup-like than you’ll find in other countries — here, the shrimp-based specialty is eaten with a spoon and often served with plantains and popcorn. For a traditional drink, warm up with canelazo, a hot alcoholic beverage with flavors of cinnamon and orange.

IF YOU GO Intrepid travelers can get around Ecuador on their own, but it can be helpful to have a guide, particularly if you don’t speak fluent Spanish. I used local tour operator Galacruises Expeditions to arrange my mainland activities. Conveniently, the official currency is the U.S. dollar, but bring small bills — it can be hard to get change for anything above $20.

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“Airship” in Rebecca Spit Marine Provincial Park on Quadra Island | Photo © Laura Domela bellevue club jan/feb 2024 | 39

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BODY & MIND

T H E T A K E A W A Y

There is something so special about receiving handwritten words of affirmation. Whether it is from a parent, child or significant other, no one saves Hallmark cards that have only a signature. But everyone treasures written words that come from the heart. Next time you are struggling with a gift for someone special, try the old tear-jerking love letter for a lasting impression.

TIPS AND TRICKS Intimidated? Start by keeping sweet notes about your loved one in your phone. Once you have a good list, refer to it when you start your love letter.

If you’re having trouble, turn your letter into a list of reasons you love them. If you are having a hard time coming up with good adjectives, pull out the thesaurus!

Mention the small things. Do they have to say hello to every dog they pass while on a walk?

Sometimes the things that go unnoticed by others are the exact things that make them special to you.

Don’t just say how sweet your partner is.

Rather, name specific instances that made you feel seen. Don’t say how funny you think your partner is. Instead, give a detailed description of a joke that still has you in stitches to this day.

written by ashley edmison

42 | jan/feb 2024 reflections

Don’t stress. Let the words flow naturally; you can always go back and edit. All that truly matters when writing a love letter is that you are speaking from the heart.

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