Centered on Taiwan - Summer 2024

Centered on TAIWAN

Xiaoliuqui by Camila Saenz

For more information, please go to our website at https://centered-on-taiwan.com

COT Team

Roma Mehta

Editor coteditor @communitycenter.org.tw

Naomi Kaly

Advertising Manager naomi @communitycenter.org.tw

Katia Chen

Graphic Designer katia @communitycenter.org.tw

Angela (Yi-an) Chen

Marketing Manager angela @communitycenter.org.tw

Art, Photography and Writing Contributors

Angela Chen

Penny Banfield

Katy Ho Boyden

Herb Chow (周文斌)

Scott Freiberger

Gemma Green

Julie Hu

Lili Art & Kitchen

Jessica Lott

Roma Mehta

Camila Saenz

Hellen WM Söderberg

AFROfest Taiwan 2024

Lucy Torres

FROM THE EDITOR

Please send email submissions, comments, and feedback to coteditor@communitycenter.org.tw

“What is now in the past was once in the future.”

—Ramachandra Guha

COT is now a digital publishing platform that allows you to share content in multiple ways. Discover and share our Taiwan stories in a more accessible way, anytime, anywhere.

Correspondence may be sent to the editor at coteditor@ communitycenter.org.tw Freelance writers, photographers and illustrators are welcome to contact the editor to discuss editorial and graphic assignments. Your talent will find a home with us!

Publisher Adam McMillan

Centered on Taiwan is a publication of the Community Services Center, 2F, No. 238, Zhongshan N. Rd., Sec. 6, Shilin, Taipei, Taiwan 111032 Tel: 02-2836-8134 Fax: 02-2835-2530

Copyright 2024. All rights reserved. Material in this publication may not be reproduced without the written consent of the copyright owner.

COT publishes 10 editions in full magazine format online with only 4 printed editions (Summer, Fall, Winter, Spring) each year. COT is printed on Forest Stewardship Council (FSC) certified 100% post-consumer recycled fiber. See the FSC rules mandates here: https://ic.fsc.org/

COMMUNITY SERVICES CENTER

The Community Services Center (CSC) is a non-profit foundation. CSC provides outreach and early intervention through counseling, cross-cultural education and life skills programs to meet the needs of the international community in Taipei. CSC offers the opportunity to learn, volunteer, teach and meet others. Check out our website www.communitycenter.org.tw and drop by The Center to chat with us about our programs. You can also email us at csc@communitycenter.org.tw.

Adam McMillan

Dear Readers,

The fragrance of summer whispers on the breeze, bringing with it an invitation to slow down and savour the moment. It brings with it the season of possibility and renewal. This magazine edition explores education, activities, wellness, and more to help you make the most of summer!

A New Era for The Center: In March The Center team evaluated the Center’s current strengths and weaknesses, redefined their mission statement, and developed four high-level goals that will guide all future Center initiatives.

Can we keep children engaged in cerebral celebrations over innocuous inclinations? Here are Seven Inventive Ideas to Stop the Summer Slide.

More than a personal narrative, Nancy's story becomes a powerful voice for countless women and is a testament to the human spirit's remarkable resilience. Join us at the Center for An Evening of Cultural Exploration: A Conversation with Nancy Chen Baldwin (賴水雲)

A Master Class from a Butcher is about how to master your craft in the second part of Modern Insights of Laozi and Zhuangzi

If you are looking for summer activities, rediscover the Wonders of Wulai with its hot springs, waterfall and Old Street. Sign up for the upcoming AFROfest TW 2024 in May. A celebration of Africa Day, this is a chance to experience the rich and diverse expressions of African and Black Culture through the arts in a vibrant community festival environment.

Enjoy vegan food at the Red Room Rendezvous while browsing Hellen WM Söderberg's captivating ART by SODI exhibition.

Parkinsons and Me in Taiwan is an English support group for those with Parkinson’s. We have shared three stories about the medical journeys of expats with Parkinson’s Disease.

Continuing with our Health and Wellness articles, 5 Core Exercises That Are Better Than Crunches shows how a strong core can aid with injury prevention, in both routine daily activities and focused physical activities.

As a non-profit organization, the Center offers COT free for all, supported by those who can. Get in touch if you would like to advertise with us or become a sponsor for future editions.

Subscribe to the COT Magazine, or just get in touch. Never miss an issue.

With gratitude

Roma

Counseling Admin. Assistant Accountant

Activities Manager

Events Coordinator

Communications

Mandarin Chinese Teacher

Systems & Operations Advancement

Matina Chen

Monica Cheng

Zoey Hoang

Sammy Driessen

Angela (Yi-an) Chen

Gloria Gwo

John Quinlan

Sophie Lin, Petra Yu, Szu-Han Wang, Miyuki Boice, Misa Shibata, Bunny Pacheco, Jacob Luta Director

Office Manager Counselors Consultant

Intern Counselor In-take Counselor.

Mandy Wang McCarthy

I-wen Chan, Katherine Chang, Hui-shiang Chao, Chiao-Feng Chung, Cerita Hsu, Lily Lin, Miranda Lin, Emilie Ma, Kuan-Shan Wan, Zoe Wu, Yu-Chi Lin, Zack Liu

Tom Cole

Liliana Altamirano

Ximena Lopez

Systems Manager

Coffee Mornings Coordinator Volunteers

Samson Assamnew

Kismeth Caminero

MAY AT THE CENTER

EXPLORETAIPEI E EXXPPLLOORRE E T TAAIIPPEEII

MAY23 Tuesday

10:40-2:00PM

JewishCommunityCenterTour

LearnmoreandregisterforourMayeventsonourwebsite: https://communitycenter.org.tw/what-we-do/activities/

EnjoyaguidedtouroftheJewishCommunityCenterwhere youcanseesomebeautifulartefactsandlearnallabout Judaism.Thenthereisanoptionallunch(notincluded)inthe Kosherrestaurant.

M MOORRNNIINNGGS S A AT T T THHE E C CEENNTTEER R

MORNINGSATTHECENTER

MayCoffeeMorning:AnOverviewofTaiwan’sHistory MAY9 Thursday

10:30-12:00PM

LearnaboutTaiwan’svarioustwistsandturnsoverthe centuriessothatwecanunderstandhowTaiwanhas becometheuniqueplaceitistoday.

VietnameseCuisineCookingClass MAY10 Friday

10:00-12:30PM

LearnhowtomakeauthenticVietnamesedishesinthe mostsimpleway.

BuildingResilienceandPositiveAffirmationWorkshop MAY18 Saturday

9:30-1:30PM

Joinusforanempoweringworkshopdesignedtocultivate resilienceandself-discoverythroughcreativeexpression andstorytelling.

EVENINGSATTHECENTER E EVVEENNIINNGGS S A AT T T THHE E C CEENNTTEER R

PoetryNightatTheCenter MAY3 Thursday

7:00-9:00PM

Aneveningofspokenwordandcreativeexpression, celebratingtheartofpoetryandthepoweroflanguageto moveandinspire.

AnEveningofCulturalExploration:AConversation withNancyChenBaldwin( ) MAY31 Friday

7:00-9:00PM

JoinusforaconversationwithNancyChenBaldwin( ), authorof"OneThousandLayersofWaterandClouds-The TaleofaTaiwaneseDaughter".Thebookisamemoirbased onherpersonalexperiences,yetthestoryisveryreflective ofmanyyounggirl'slivesofhertime.

FORYOURCHILDREN F FOOR R Y YOOUUR R C CHHIILLDDRREEN N

MayToddlerPlayGroup MAY30 Thursday

9:00-11:00AM

Thisisanunstructuredplaygroupfortoddlersandpreschool children.It'sachanceforkidstoplaywithotherkidsina newenvironment,whilegivingparentstheopportunityto meetandchatwithotherparents.

At Taipei American School, students have a world of choice. From an accredited International Baccalaureate diploma program, Advanced Placement and college preparatory classes, our students are prepared to succeed. Students learn in English, with Mandarin language study beginning in Kindergarten.

Our students experience the daily joys and challenges of an engaging, broadbased American education.

Nurtured by a supportive community, TAS students of all ages are empowered to embrace learning experiences that push their knowledge, skills, and mindset forward every day.

A New Era for The Center

TEXT BY ANGELA CHEN IMAGES BY C50 PHOTOGRAPHY

Spring is the season of transformation and rebirth.

The Community Services Center, with its 39 years of history, is currently facing its own period of renewal. In March, the Center team convened to define the Center’s direction over the next three years in a strategic planning meeting facilitated by William Farrell, Managing Partner at Boyden, a distinguished talent advisory and leadership consulting firm.

With Farrell's expert guidance, the Center team evaluated the Center’s current strengths and weaknesses, redefined their mission statement, and developed four high-level goals that will guide all future Center initiatives:

1. The Center is a multi-cultural, safe, reliable, and trustworthy organization providing counseling, classes and tours, and information about Taiwan and living in Taiwan.

2. The Center fosters a transparent working environment where staff collaborate towards common goals while respecting and supporting professional growth.

3. The Center has established a diversified revenue stream through strategic partnerships, successful events, effective counseling services, and impactful programs, ensuring stable financial sustainability and continued growth.

4. The Center has harnessed technology to expand our community outreach, enhance customer experience, optimize workflow efficiency, and generate revenue through innovative digital solutions and platforms.

From these goals, the Center team developed a set of actionable and measurable objectives for all departments to make progress towards over the next few months. These

objectives include building long-lasting relationships with new partners, creating and hosting events of greater interest to the Center community, and improving internal workflow.

BUILDING PARTNERSHIPS

The Center seeks to increase their community partnerships within Taipei. Currently, the Center has six partnerships with organizations including the Jewish Community Center, San Fu Biotech, Costco Wholesale, Taipei American School, Bai Win Collection, and Steven Leach. Their support allows the Center to develop and host exciting

new events, provide high-quality counseling services, and build a space for connection and learning for the international and third culture community in Taiwan. By establishing new enduring partnerships, the Center hopes to move towards a more financially sustainable business model and create more opportunities for collaboration.

EVENTS AT THE CENTER

Events have always been a cornerstone of the Center’s mission, serving as a platform for fostering community and connection. With these new initiatives, the Center is committed

to hosting more events that can bring the international community in Taiwan closer together, highlight diverse voices, and start important conversations surrounding mental health. In April, the Center hosted its first major speaker event with Jason Portnoy, author of “Silicon Valley Porn Star.” Jason spoke about his background as an executive in Silicon Valley, his experience as part of the “Paypal Mafia,” and how his addictions to porn and sex nearly destroyed his life and career.

Going forward, the Center hopes to continue to highlight Taipei’s diverse communities with events such as our upcoming tour of the Jewish Center, the first permanent structure of its kind, located in downtown Taipei.

The Center’s upcoming conversation with Nancy Chen Baldwin, author of “One Thousand Layers of Water and Clouds,” will illuminate the complexities of Taiwanese culture and life during post-war Taiwan and explore themes of identity and belonging. Events like these not only celebrate incredible individuals within the Taiwanese and foreigner community, but also serve to further align the Center with its mission to promote cultural exchange, start meaningful dialogues, and educate its community.

IMPROVING WORKFLOW

The Center is committed to conducting regular professional

development sessions with the aim of improving efficiency, communication, and teamwork among its staff.

Taking an active role in this initiative is John Quinlan, the Center’s Technology Advancement Officer, who recently hosted an internal training session on data privacy. Quinlan has exciting plans to enhance the Center’s workflow through the strategic implementation of artificial intelligence. Quinlan is taking a cautious approach with incorporating machine learning technologies into the Center’s existing workflow, beginning with a pilot program consisting of only limited tasks and team members before expanding support to the whole team. This phased implementation will ensure smooth integration by refining the tools as they are used, based on feedback and performance.

Ultimately, Quinlan wants to help save the Center staff time and effort spent on what could otherwise be put into more creative endeavors that can more effectively provide support to visitors of the Center.

GOING FORWARD: A NEW ERA FOR THE CENTER

Adam McMillan, Director of the Community Services Center, emphasizes the importance of accountability in achieving these objectives. "It's critical that in addition to developing objectives, we need to

be able to go back to everyone who participated and have them report back on what progress they are making towards achieving these goals," McMillan underscores, highlighting the Center's commitment to tangible results and continual growth.

We invite every member of our diverse community to engage with these new developments, and participate in our upcoming events. With your feedback, we can continue our mission to enhance the lives of those we support, and ensure that the Center not only adapts, but thrives.

Angela Chen was born in Taipei, Taiwan and grew up in California, USA.

After graduating from the University of California, San Diego, she decided to return to Taipei to reconnect with her family and culture. After working as an English teacher, she found her place at the Center, where she currently serves as their Social Media Content Manager. She has a soft spot in her heart for chihuahuas and other ratlike dogs. In her free time she loves to play video games, read books, and take long You-Bike rides along the river.

The Wonders of Wulai

TEXT & IMAGES: LUCY TORRES

Afew weeks ago, I joined a group of friends and rediscovered Wulai. I hadn’t been there for a couple of years and had forgotten just how beautiful it was. We drove from Xindian and after just 10 minutes had left Taipei

city behind and were following the river on a quiet country road. It took about 30 minutes to reach the town. There are various things to enjoy in Wulai. The river itself is beautiful and there are hot springs where you can relax. You can visit the museum and

learn about the local Atayal tribe and aboriginal culture. Wulai Old Street also offers a collection of shops to browse in and restaurants to feed you. However, for us the focus was the waterfall which is a little further on from the Old Street.

WULAI WATERFALL

We parked close to the river and enjoyed looking at the waterfall from across the water. Then the gondola whisked us up above the cascade in just two minutes. When we stepped out of the cable car it was like entering a different world. It’s a beautiful, green mountain world with just the sounds of birds and insects disturbing your thoughts. We followed the stairs up the hill with thick jungle on one side and the odd glimpses of the stream and waterfall below us on the other side.

849 bus (Taipei Main Station to Wulai, via Guting/Xindian) Taxi from Xindian around NT$800 Yun Hsien Resort: www.yun-hsien.com.tw Cable Car: NT$300 | 9:00 am – 21:00 pm (May and June)

Eventually the path flattened out and we reached Yun Hsien Resort.

YUN HSIEN RESORT

There is a small lake surrounded by trees and various paths around the main hotel building. We joined a guided walk with a local expert who pointed out some of the many different trees and plants that grow there. Some have edible leaves or roots and others are cultivated by the aboriginals for their medicinal properties. Obviously depending on the season and the weather, you will see different flowers blooming and the stream could be fastflowing or a slow trickle. One thing is for sure, it is very peaceful with such thick foliage that everything has a green tint to it.

Rongxing

Yangmingshan:

The resort has been there for many years and some of the outdoor buildings, such as pavilions, are being reclaimed by the jungle. The hotel rooms have rather rustic décor but do come with ensuite bathrooms.There is also a café offering light refreshments and a restaurant with dishes such as steamed fish in ginger, sweet and sour fish and stir-fried bird’s nest fern on the menu.

FIREFLIES

I’m thinking of visiting again in the evening because May is firefly season in Taiwan. If you visit Yun Hsien resort after dark, you can see the fireflies glowing and sparkling. You could just take the gondola up for an evening stroll. However, I think it would be worth staying overnight and waking up with the birds while enjoying an early morning amble.

If you’re looking for a new place to explore, then check out Wulai. If you like hiking, there are a few trails in this area too. So it’s perfect for a day out or an overnight stay.

Lucy Torres is a volunteer at The Center but is more often found on a hiking trail. She loves exploring different routes to find beautiful views and relax in the great outdoors.

Wulai: Yun Hsien Resort

Daan Forest Park

Garden Park

Muzha Park

Zhuzihu

Hushan Hiking Trail

Firefly Hotspots

AFROfest Taiwan 2024

TEXT: GEMMA GREEN

IMAGES: COURTESY OF AFROFEST TAIWAN

Iam a 外國人 Wàiguó rén , I have lived in Taipei for over 4 years. I am starting to feel like I know a little bit of Taiwan and my city, Taipei. In the hidden corners, I can find music that I like and events that energise me. It is hard at first though. How do I find out what is going on? How do I connect with open, like-minded people? These are all questions that I asked myself for a long time. Did you know that there are a series of events in Taiwan that celebrate black culture? I found this out when I attended AFROfest TW in 2023. There is a large African community in Taiwan, as well as Caribbean, AfricanAmerican and a multitude of other cultures. AFROfest TW was electric, the music, the food, the energy and most of all the community spirit has stayed with me since. AFROfest 2024 is around the corner, and I spoke to Boney Kross and Toi Windham to find out more.

Boney Kross

Boney Kross is a Ugandan expat, fiercely proud of his home country, he arrived in Taiwan over 7 years ago. Now working as a teacher and a musician, he is keen to share African music and culture throughout Taiwan. If any of you know Boney (many people do!), you will know how hard he works to connect the African diaspora in Taiwan. Growing up in a musical family, he has a passion for sharing, everyone is welcome at his events and if you have seen him on stage in one of his many bands you will know he can get any crowd to dance and move to the rhythms of Africa. Meeting Boney, it is clear that community is at the heart of what he does. He tells me that Uganda is known as the Pearl of Africa, with a wealth of natural resources, the fruit basket of the African continent. Similar to Taiwan, it is known for its national parks, wildlife and local agriculture. Akin to Taiwan are its friendly people. Whatever you have, however little, you share.

DATE 25 May 2024

Saturday

VENUE

Tickets Available: https://www.accupass.com/event/2403161819282136337534

Toi Windham

Toi Windham arrived in Taiwan in 2016 to continue her Chinese Language studies after spending 6 years living and studying in China. Once Toi had completed her studies, she realised she was not ready to leave and has worked in several creative industries teaching, acting, writing, coaching and in marketing roles. She met her husband in Taiwan she is thoroughly settled and runs her own business here 啼聲有限公司 (Tisheng LLC) Elevate LLC.

The aim of Elevate LLC is to embolden and empower. As an African American, Toi aims to increase the awareness of black culture and its people in Taiwan. When you meet Toi you can’t help but feel uplifted by her warm smile and creative energy. It is her ability to connect with others that sets Elevate apart from other event organisations. Toi brings this energy into all the events that she creates and there are many. The celebration of black culture is at the heart of what she does and Boney and Toi working together create a powerful team.

Having both lived in Taiwan for many years, Toi and Boney understand the Taiwan landscape. Everything they do focuses on reaching the most people possible, to get the word out and encourage genuine cultural exchange through music, dance, art, spoken word and workshops.

Find out more about black people’s experience in Taiwan:

https://www.taiwanplus.com/news/newscasts/zoom-in-zoom-out/230620019/building-taiwans-black-communities https://www.facebook.com/BLMTaiwan/

AFROfest TW is a celebration of Africa Day. Africa Day was founded in 1963. It marks the foundation of the African Union (AU). The day celebrates African unity, and all the wonderful cultures that the continent is home to. It's a day to reflect on the progress Africa has made and this energy can be seen at AFROfest TW. It aims to share the rich and diverse expressions of African and Black Culture through the arts in an inclusive, vibrant and positive community festival environment. The event includes creative workshops, exciting performances, live music and DJ’s, all ages can share a full day of fun.

Boney tells me that through AFROfest TW he wants to break some of the stereotypes that people in Taiwan have of Africans and black people in general, it's an opportunity to change the narrative in Taiwan and promote cohesion. Boney and Toi both tell me that they have experienced racist microaggressions, whether through staring, hair touching or by the barriers put up by some schools in recruiting black people as teachers. Conversely, they have both also experienced a huge amount of openness and support in Taiwan and strive to continue to invite this openness into their events.

AFROfest TW 2024 will take place in MAJI Square in the big top white tent. There will be food vendors selling African and Caribbean delicacies, vendors selling African art, products and clothing along with a packed line-up of entertainment with live bands, DJ’s and art. In 2023, AFROfest TW was supported by the The Embassy of The Kingdom of Eswatini, being the last African nation to offer diplomatic ties to Taiwan. AFROfest TW are looking for sponsors, volunteers, vendors and acts to support them for 2024. Sign up here ( https://www.instagram.com/ afrofesttw/).

Other festivals and events to look out for:

Community Convos

https://www.facebook.com/ CommunityConvosTaiwan/ Regular events focused on discussing challenging subjects in a safe space

SaffaFest

https://www.saffafest.com/aboutus)

A festival of South Africa Culture

Juneteenth

https://www.facebook.com/BLMTaiwan/) Celebration of the abolition of slavery in the US

MAMA Africa Heritage Festival

https://www.facebook.com/mamaafricatw/ Celebration of African & Caribbean culture

TheFirmEvnts

https://www.instagram.com/thefirmevnts/ Regular music inspired events featuring AFRObeat, SOCA, Hip Hop and more

Gemma Green is a Taipei resident since January 2020, Gemma Green has a background in UK NGO management and community work, which has allowed her to use her time volunteering for a number of projects in Taiwan. Keen to learn more about Taiwanese society and its people she is passionate about writing, photography and the stories that are within us all.

workshop

Join us for an empowering 4-hour workshop designed to cultivate resilience and selfdiscovery through creative expression and storytelling.

Each participant will be given a personal piñata as a symbolic tool for exploring their personal strengths, sharing stories of resilience, and fostering connection with others in a supportive and uplifting environment.

“The eventual acceptance of my fate finally set me free - emotionally. my greatest sorrows became my greatest source of inner-peace.”

One Thousand Layers of Water and Clouds: The Tale of A Taiwanese Daughter

by Nancy Chen Baldwin

From Abandonment to Transformation

TEXT: ROMA MEHTA IMAGES: NANCY CHEN

Shui Yun, known later as Nancy, faced an unimaginable childhood. Sold as a chambermaid at the tender age of five, the trauma left an indelible mark on her life. Years later, Nancy embarks on a journey of self-discovery, exploring how this experience shaped her relationships, identity, and sense of self.

More than a personal narrative, Nancy's story becomes a powerful voice for countless women who have faced similar trials. It's a testament to the human spirit's remarkable resilience, showcasing its ability to heal and transform even when we remain unaware. This memoir is a powerful reminder that the human spirit has the strength to overcome, and thrive, even in the face of profound adversity.

05/31 7:00 - 9:00 PM

An Evening of Cultural Exploration: A Conversation with Nancy Chen Baldwin (賴水雲) https://communitycenter.org.tw/event/1276/

“One Thousand Layers of Water and Clouds” is just that, a mystic multi-layered story. In it, we follow Shui Yun (Nancy Chen Baldwin) in her quest for identity, roots, and success. Sold at age 5 for the high price of US$100, she becomes “chambermaid” to a childless Taiwanese woman who later takes her to the US with its competing lifestyles and visions. There, Shui Yun again must come to terms with finding love and survival amidst the Vietnam War era, Civil Rights, Affirmative Action, Reaganomics, and an increasingly prosperous US aerospace industry. Told with brutal honesty and frankness, Shui Yin’s detailed journey is her own detailed journey; yet it also mirrors what many Taiwanese, and other Asians had to face as well. With little gloss, and no major heroes; timing and preparation have their role as well as luck, attitude, and friends; it’s an intriguing quest in an intriguing time.”

— Jerome F. Keating PhD. Taiwan expert, writer, and retired Professor from National Taipei University

“An inspiring book, a portrayal of human spirit that is illustrative of life experiences of many women in East Asia in her era, and perhaps today”

— Susan Demas

Seven Inventive Ideas to Stop the Summer Slide

TEXT: SCOTT B. FREIBERGER IMAGES: WEB

Originally published by LinkedIn Pulse on May 31, 2020. https://www.linkedin.com/pulse/seven-inventive-ideas-stop-summer-slide-scott-freiberger

Summer is typically a time when unenthusiastic youth become even more unmotivated. With many events transpiring in the searing outdoors, planning enlightening indoor activities that spark scholastic spirit becomes even more challenging. While “summer slide” may jog memories of slippery water slides, the term actually refers to slippage in reading and math levels that tends to occur during the summer, from one grade to the next, when children prefer to practice their gaming guile over polymath pursuits. Can we keep children engaged in cerebral celebrations over innocuous inclinations? Here are seven inventive ideas to stop the summer slide.

Establish a Conversation Corner

Read Aloud to Make Us Proud

1

After reading a story, ask children to talk, in their own words, about the characters and what transpired. Expose children to a wide variety of words to enhance language and vocabulary development, and influence later literacy achievement. Reflect yourself.

Include books that reflect your child’s native culture and language. Help each child to feel proud of who he or she is. For non-native speakers, reading in a native language first should also make it easier for children to acquire English. Consider yourself the family fairy godmother, and read with children now to pave the path of a future as bright as a marvelous magic wand.

Puzzles, Robots, and Books... Oh My!

There are surprising benefits to producing perfect puzzle pictures for both children and adults. In children, playing with puzzles has been found to enhance diagnostic skills, augment aptitude, reinforce hand-eye coordination, and strengthen self-esteem. In adults, putting together puzzles has led to enhanced evocation and more precise problem-solving, increased IQ scores, and raised visual-spatial reasoning. There is also evidence of lowered stress levels and a delay in Dementia and Alzheimer’s. Like people, puzzles come in many shapes and sizes, so here’s to planning a novel puzzle pastime!

Robots and technology can also improve teaching and learning within children’s classrooms, schools, and communities. By integrating digital tools into playing and learning, children are able to develop a skill called computational thinking, the process of deciphering

2

a problem via detail and precision. Computational thinking may lead to better reasoning and problemsolving. With strengthening science, technology, engineering, and math (STEM) skills in mind, consider a family-friendly affair to build a robot together.

Of course, stack a bastion of bodacious books nearby. Select stories that emphasize building character, environmental conservation, making good choices, and developing positive self-esteem. According to literacy expert Timothy Shanahan, after repeated storytelling, young children should be able to begin recognizing basic words such as “I” and “like.”

Keep Cool with Coding

With a plethora of free coding classes and apps available, consider delving into coding for kids. Instilling a doting for coding does not have to begin with a series of troublesome tasks, and conceptualizing coding and programming logic should empower children to solve problems with acuity and advance their analytical reasoning readiness. According to one website, children as young as five can have fun while learning abouut coding fundamentals. Free educational programming websites include Blockly, Code.org, and Scratch. For older children (10+), try Code Combat; teens (14+) may enjoy Code Academy.

Go Camping… Online!

With fun, free options available, consider virtual untrodden treks and small-group learning situations at online summer camps. Learn what makes hot air balloons rise, marvel at art and natural history museums (some with curbside material pick-ups), create crafts, or learn with Legos. Take yoga breaks or bust out board games. Online summer camps can also teach children about cooking, fitness, games, and music.

Let Them Write

Provide many magical moments for putting pen to paper. Write notes or short letters…It won’t be long before [your child] is trying to write back to you. Consider jovial journal entries once a day or twice a week. Make it fun! Ask children to pen their pursuits, envision new encounters, or posit opinion pieces rife with radiant illustrations. The concept is to communicate rather than generate grammatical perfection (grammar structure should develop in a more practical and natural way). Ask questions to provide opportunities for children to reflect on what they’ve heard and read. This enhances higher-level cognition. Online publications and resources organized especially for children include Diary Land, Stone Soup, The Telling Room, and Tikatok.

5

Day Trips

To enhance excogitation, choose an interactive celebration! Empower children to think critically via media-rich visual tools for modeling and visualization, as both online and in-person experiences can spark cerebral conversations and educational enlightenment. Visit fantastic farms, a sprawling zoo, national parks, historical sites, or even a virtual visit to outer space!

Questions to ponder:

● Whatdid you thinkofthisfieldtrip?

● Whatquestionsdo you have?

● Whatisthemostinterestingthing you learned?

● Whatelsewould you like to know?

● Basedonthisexperience,would you prefer to visit in-person or online? Why?

● Wherewould you likeour next visit to beandwhy?

Volunteer!

Mahatma Gandhi suggested, “Be the change that you wish to see in the world.” Peruse a plethora of worthwhile projects and causes to consider. PointsofLight.org is one positive place to start. Filter by issue or opportunity, or search by keyword or zip code. Virtual volunteer opportunities can also be found online. Remember to always keep the light of positivity well-lit. In the words of Harvey S. Firestone, “It is only as we develop others that we permanently succeed.”

Have a sensational summer!

Scott Freiberger is an assistant principal in New York. He is an attentive administrator and a passionate pedagogue who advocates for all students, especially ELLs/MLLs and students with special needs. Follow him on Twitter/X: @scottfreiberger

Lili’s in Tianmu Find Your Community Hub at

TEXT: ROMA MEHTA IMAGES: LILI ART & KITCHEN

Throughout history, humans have sought connection, gathering in community spaces and restaurants to share meals and forge bonds. These social hubs offer more than just a place to sit –they provide a platform for socialising, building relationships, and fostering a sense of belonging. Tianmu residents have found this very connection at Lili Art & Kitchen, a cornerstone of the community for over 16 years.

KNOWN FOR ITS WARM ATMOSPHERE

Known for its welcoming atmosphere, Lili's is a favourite amongst locals. Step inside or relax on the outdoor patio, and you might even encounter the owners, Patrick and Lily, chatting with their canine companion, Honey. Both Patrick and Lily embody gracious hospitality, and the comfortable ambiance is further enhanced by Patrick's artwork adorning the walls.

INSPIRED BY COMMUNITY AND CULINARY HERITAGE

What inspired Lili's? In 2008, Tianmu lacked a vibrant social hub. Lily and Patrick, both residents of Tianmu with a love for their neighbourhood, envisioned filling that void. They saw an opportunity next to Lily’s sister's boutique and created Lili's, a restaurantgallery offering a unique blend of community, art, and delicious food.

A FUSION OF CULTURES ON A PLATE

Drawing on their experience from previous restaurants (Club 75 and Fifi), Lili, whose family hails from Sichuan and Shanghai, crafted a menu that combined these culinary traditions with Taiwanese influences. This fusion approach aimed to bring a perfect blend of cultures and flavours to Tianmu, while staying true to Lily's heritage. The result? Lili's offers comforting, homestyle dishes reflecting the regional flavours Lily grew up with.

BEYOND THE RESTAURANT: A SPACE FOR ART AND EVENTS

Lili's extends beyond the restaurant and bar on the first floor. The second floor houses an art gallery and event space, further solidifying its role as a gathering spot for the Tianmu community.

FRESH IDEAS FOR FOOD, ART, AND COMMUNITY

Lili's is committed to keeping things fresh for the Tianmu community. Diners can expect a new menu soon, featuring lighter options alongside their beloved signature dishes. Lily recognizes evolving customer preferences and is adapting to provide what their patrons desire.

EXPANDING THE CANVAS: ART AND EVENTS

The second-floor art gallery is taking on a new life! Lili's plans to open the space to showcase works by local artists and host music events. This expansion creates a more dynamic community hub for Tianmu residents.

Roma is a creative consultant, visual artist and event organizer. She enjoys organizing events and workshops that foster cross-cultural expression.

https://www.facebook.com/LiliBarLounge

Contact Patrick at sirpatlee@gmail.com for enquiries on the art space.

One of the store's signature dishes, you can't miss it if you like the aroma of chili peppers and the

of

The unique sauce paired with refreshing bean sprouts will make you come back for more.

Lili Art & Kitchen

3. Its always time for a drink at Lili's with Patrick's famous painting in the background.

1. The gallery space on the second floor

2. Boiled beef

numbness

Sichuan peppercorns.

Modern Insights of Laozi and Zhuangzi

A Master Class from a Butcher

How to master your craft

TEXT & IMAGES: HERBERT CHOW (周文斌)

Pāodīng Jiě Niú ( 庖丁解牛 ) is a renowned allegorical tale from the Zhuangzi ’s ( 莊子 ) chapter of Yǎngshēng Zhǔ ( 養生主 ), dating back two and a half millennia. The tale recounts the story of Pāodīng ( 庖丁 ), a master butcher who possesses such extraordinary skill that he can carve up an ox without even glancing at his work. His proficiency is such that his knife remains unsharpened for 19 years, a testament to his mastery of the craft. When the emperor expresses curiosityaboutPāodīng’sremarkable success, the butcher attributes his mastery to a life guided by the principles of the Dao (道). He then systematically recounts the four stages of his development.

Stage 1 Apprentice Days.

Initially, he fumbles through the process, clumsily hacking the carcass into pieces. Unable to navigate around the bones, he finds himself needing to change to a new knife every month.

Stage 2 Three years of practice.

Through three years of devoted practice, he improves his grasp of the ox’s anatomy, enabling him to discern individual components beneath the skin and conduct more precise dissections. This increased proficiency results in his needing to replace his knife once a year.

Stage 3 Nineteen Years of Mastery: Harmonizing Heart, Mind, and Skill

After nineteen years, he no longer relies on visual perception. Instead, an inner eye guides his hands—a silent symphony of spirit and intuition allowing him to navigate with effortless grace along the natural seams between flesh and frame. Remarkably, the blade, his companion for two decades, remains unnervingly sharp—a thunderous echo of the mastery it has witnessed.

Stage 4 Refinement: The Art of Validation, Fine-Tuning, and Freeform Creation.

Even the most seasoned butcher recognizes that tough cuts are unavoidable.WhenPāodīngencounters a resistantsection,hetackles it with meticulous care. These moments test his knowledge, refine his technique, and grant him a deeper understanding of his craft.

THE MINDSET BEHIND PĀODĪNG’S FIRST TRANSFORMATION

Ascending society and achieving career success could have easily led to arrogance for Pāodīng. Yet, inspired by Laozi's teachings of “non-reliance” (Fú shì - 弗恃 & Bù shì - 不恃, Passages 2, 10 & 51 of the Tao Te Ching), he transcends the allure of pride and external validation. Embracing the concept of "never seeking fullness" (bù yù yíng - 不欲盈) , he stays grounded in humility and commits to continuous

refinement (Passage 15 of the Tao Te Ching). For Pāodīng,masteryisnot a destination but an on-going journey of growth and learning.

PĀODĪNG’S SECOND TRANSFORMATION

Pāodīng'sjourneyunfoldsin two stages. The first, mastered in the initial three years, relies solely on his senses. The second transformation, spanning over a decade, merges his senses with his mind, refining his spatial awareness

and tactile coordination. He learns to perceive and feel beyond the surface, uncovering “ hidden gaps ” ( 彼节者有 间 -bìjiézhě yǒu jiān)withinthe ox’s structure. This newfound knowledge elevates him to the level of an expert, granting him a sense of "yóurèn yǒuyú" (游刃有余), meaning someone who is in control at every turn of their task. Pāodīng's story exemplifiesthetruth that mastery arises from the wellspring of both theoretical understanding and tireless practice.

PĀODĪNG’S FINAL TRANSFORMATION

No longer burdened by technical details, he infuses artistic and playful elements into his once-mundane routine. Zhuangzi describes a captivatingscene:Pāodīng’sbody - hands, shoulders, feet, and knees - becomes an orchestra. For the emperor, it is a mesmerizing balletPāodīng’smovementschoreograph into a flawless fusion, akin to a hundred butterflies flitting from flower to flower, accompanied by a crescendo of harmonious melodies.

PĀODĪNG THE MASTER BUTCHER –THE VIVID ILLUSTRATION OF DAO PRINCIPLE AT WORK

Laozi never gave a clear definition of the Dao, but he described how it could reveal itself in different circumstances (passages 37, 38, 81, etc. of Tao Te Ching). The Dao is both a hidden reality that shapes everything (i.e., noumenon) and a visible force we can see through our actions (i.e., a phenomenon). Through our desires, inspirations and motivations ( yù - 欲), we can visualize

the work of Dao ( yǒu yù, yǐ guān qí jiǎo - 有欲以观其徼 Passage 1 of Tao Te Ching). Through Pāodīng’s unwavering attitudes towards learning, Zhuangzi reveals how different principles of Dao manifest their influence even in mundane tasks like butchering a cow, turning them into experiences filled with purpose and fulfillment.

ThemasteryofPāodīngtrulyreflects the essence of Dao (道), which lies in living a life that is prudent and dignified, inclusive and broad-minded, effortlessly active ( liú - 飂 ) yet composed ( dàn - 澹 ). His mastery isn't the result of flawlessness, but rather the outcome of his relentless self-awareness regarding bù yù yíng, Fú shì, and Bù shì. Unburdened by complacency and pride, these factors drive him towards continuousimprovement(bìérxīn chéng - 蔽而新成 ) and ultimately, success. (Passage 15)

CONCLUSION: THE PARADOX OF EFFORT AND THE DAO.

We all know the saying: “ iron rod (铁杵 - tiě chǔ ) can be pounded into a needle ( mó chéng zhēn - 磨成针 )”.

It teaches that with persistent effort, anything is possible. Yet, the world is full of stories where some achieve their goals despite seemingly less effort, while others toil without success. This begs the question: is the Dao, the natural order of the universe, truly impartial? Shouldn't it reward those who put in the hard work?

While the fundamental Dao itself may be impartial (the noumenal aspect), the results we achieve in pursuing our aspirations (the phenomenal aspect) are profoundly influenced by our attitudes. Unvirtuous actions, complacency, selfcenteredness, a lack of drive, inflated ego, and craving external approval can all act as roadblocks on our path. The Daoist principles of ‘non-reliance’ ( Fú shì- 弗恃 & Bù shì - 不恃) and ‘content but not stagnant’ ‘(bù yù yíng - 不欲 盈 ) remind us to stay grounded and persevere with a cautious attitude. These resilient mindsets, coupled with dedicated effort, are what differentiate the ordinary butcher from one who transcends his craft and belongs to the Olympian Class.

Residing in San Diego with roots in Hong Kong and Taiwan, Herbert bridges the gap between science and art. By day, he works as a biotech professional, but his true passion lies in expressing himself in acrylic paintings and introspective writings. Herbert's paintings of landscapes, seascapes, and soaring birds capture the essence of nature's tranquility and power. Inspired by the wisdom of Zhuangzi and Laozi, he delves into themes often overlooked in our fast-paced world: self-reflection, interconnections, and the true essence of life. Through his art and writing, Herbert invites viewers on a journey of mindfulness, offering a deeper understanding of life's complexities and a path toward a more fulfilling existence. https://twitter.com/RubiconMFA

10:30-12:00, second Tuesday of the month. Contact Julie Hu at: mcelroy22000@yahoo.com

5/14 6/11 7/09 MAY 14

You Can't Be Neutral on a Moving Train; A Personal History of Our Times by Howard Zinn 2022. 345 pp.

JUNE 11

Book Woman of Troublesome Creek by Kim Michelle Richardson 2019. 309 pp

JULY 09

Left on Tenth: a Second Chance at Life by Delia Ephron 2022. 304pp

ART by SODI

TEXT & IMAGES: HELLEN SÖDERBERG

While you treat yourself to the vegan delights at Red Room Rendezvous, don't miss the chance to feast your eyes on Hellen WM Söderberg’s captivating artwork displayed on the walls until June 30th.

Hellen’s artistic journey is a testament to boundless creativity and fearless exploration. Originating from Sweden, she found her creative sanctuary in Taiwan in 2005. With a diverse background spanning hosting children's TV shows, content production, poetry, and teaching workshops, Hellen's path into the art world has been as diverse as her mediums.

Her artistic odyssey began with crafting, from paper creations to linoleum prints, and ventured into sculpting and ceramics before acrylic painting captured her heart in 2020. "I painted my first canvas at my best friend’s surprise party," she recalls, igniting a newfound passion for the medium. Inspired by Taiwan's architectural beauty and antique treasures, each blank canvas became a voyage into the unknown, devoid of plans but brimming with possibilities.

In her 2022 solo exhibition, "New Friends," hosted at Lutetia ART-at-TAC in Taipei, Hellen unveiled a transformative shift in her artistry. She had started capturing figurative elements in her abstract compositions, with serene female faces emerging from her canvases. "I see things in my abstract work, mostly faces... now I let them come to life, and if I like them, I let them stay." Through this fusion of abstraction and figuration, Hellen's solo exhibition ART by SODI invites viewers to embark on a journey of discovery through the captivating kaleidoscope of her never-ending creativity.

APRIL 6 — JUNE 30, 2024

Location: Red Room Rendezvous 252, Sec. 2 Keelung Road, Daan District, Taipei 台北市大安區基隆路二段252號 https://www.instagram.com/art_by_sodi/ https://www.hellensoderberg.com/ https://www.facebook.com/r3.taipei

Parkinson’s and Me in Taiwan

TEXT: KATY HO BOYDEN & PENNY BANFIELD

IMAGES: KATY BOYDEN, PAUL & KEVIN

What do you do when you’re sick in Taiwan? Go to the pharmacy for over the counter medication? Get Traditional Chinese Medicine; acupuncture or herbs? Should you venture to the hospital with the NHI card and pick any doctor or specialist you wish to see?

Here are three stories about the medical journeys of expats with Parkinson’s Disease.

About Parkinson’s

Parkinson’s Disease (PD) is a progressive disorder that affects the nervous system and the parts of the body controlled by the nerves. Globally, disability and death due to PD are increasing faster than any other neurological disorders. If you are affected by PD in Taiwan, seek proper medical diagnosis from Movement Disorder Specialists.

Parkinson’s and Me in Taiwan is a support group for people with Parkinson’s (PWP) and their caregivers. This article was written in April - World Parkinson’s Awareness month. You can reach out to their FB group ( https://www.facebook.com/ groups/24237730610987 ), or email: katyboyden@gmail.com

In the next issue, Katy will share more about the facts and application on navigating the health system in Taiwan for expats.

MICHAEL

Michael’s work brought him to Taiwan in 1989. An active runner, he loved the trails in the mountains. In 2016, he fell while running, when he extended his left arm to break his fall. The arm never recovered. He spent two years seeking treatment and therapy for the ‘connectivity’ of the arm and shoulder blade. For two years there was no progress and his wife Katy noticed that his gait while walking had changed. Michael also complained of difficulty picking things up, and exhaustion from the walk home from the MRT. She persuaded him to get a second opinion from a neurologist at another hospital. The diagnosis was Parkinson’s Disease(PD).

In February 2019, he started taking Levodopa for treatment of PD. At the end of 2019, after he suffered another fall and difficulty climbing stairs, he and his family moved to a building with elevator access. In 2020, when COVID in Taiwan was under relative control, his doctor arranged a week’s stay at the hospital to run tests and to evaluate the efficacy of the medicines being used for treatment. At the end of the week a new diagnosis was given: Atypical Parkinsonism-Progressive Supranuclear Palsy (PSP).

PSP is a rare neurological condition that can cause problems with balance, vision, movement, speech and swallowing. Medication, physiotherapy, occupational therapy could not slow the progress of Michael’s PD. Two years after diagnosis, Michael lost control of his hands and bladder and legs. He had to use diapers and a wheelchair.

Three years after diagnosis, Michael had difficulty chewing and swallowing food, and he was put on a liquid diet. Subsequently he had a gastrostomy tube surgically placed. Katy and Michael had spent years trying to find an English language support group so they started their own, a FB group called Parkinson’s and Me in Taiwan. Katy keeps informed on PD subscribing to Parkinson’s UK, PD Avengers and the Michael J. Fox Foundation. She documents this information and records of Michael's treatment and wants to share with other People with Parkinson’s (PWP) in Taiwan. This year they had the first fellowship meeting of PWP On Easter 2024. Now in the fifth year since diagnosis, Michael is bedridden and has lost speech, but there is more laughter than tears. They are no longer alone on this journey, with renewed focus and energy, they have found an opportunity to grow in knowledge and a wider horizon, Parkinson’s does not define them.

Paul developed Parkinson’s symptoms in 2009 following a heart stent procedure, initially unaware of their connection. Subsequent to the surgery, he developed Hashimoto’s thyroiditis due to reduced thyroid function. Despite reporting escalating Parkinson’s symptoms every three months to his cardiologist, the condition went unrecognized during the time gaps between reports.

In 2019 Paul provided his cardiologist with a comprehensive list of symptoms. This led to a referral to a Parkinson’s specialist at Taipei University Hospital where he received his Parkinson’s diagnosis. One prominent symptom was finger tremors, noticeable when tapping his fingers to his thumbs. Prior to his diagnosis, Paul experienced difficulties coordinating left-right movements, initially attributing them to aging. However, his wife Penny noticed additional concerning signs, such as slouching while standing and forgetfulness of the names of objects. Despite these symptoms, neither Paul nor his doctors made the connection until 2019.

Paul continued to relate all symptoms to aging and didn’t take much heed. His wife Penny became concerned when Paul began to slouch while standing and to forget basic names of everyday objects; “a pen”, “scissors” or even “orange juice” all of which could be within sight.

By 2012, Penny wondered what the cause of such regression could be and neither Paul nor his doctors connected the dots.

Paul’s most persistent and serious symptom has been difficulty swallowing, leading to dangerous choking episodes and subsequent avoidance of food and water, resulting in dehydration and malnutrition, necessitating hospitalization. Since his 2019 diagnosis, Paul has received excellent diagnostic and medical care at Taipei Medical University Hospital and National Taiwan University Hospital.

Despite effective medical treatments, coping with the emotional challenges of a degenerative disease among nonParkinson’s caregivers requires support. Paul found solace in Parkinson’s and Me, a support group where he connected with fellow patients and their spouses. Together, they established a weekly exercise and discussion session, held every Tuesday from 10:00 – 12:00 at Grace Church on Mingde Road in Tianmu. The group welcomes others to join them in this lively, safe environment.

Kevin was an Art Therapist working at an adult psychiatric hospital in New York. His partner noticed his sluggishness and a limp in his right leg and insisted on seeing a doctor. When he walked he didn’t swing his right arm. At that time, Kevin thought it was due to the intense stress from work. The neurologist diagnosed him with Parkinson’s Disease (PD). This was summer 2016. Kevin was devastated and sought a second opinion which also confirmed it as PD. The second Neurologist he saw, Dr Rebecca Gilbert at NYU Hospital, was extremely instrumental in helping him apply for social security disability which enabled him to retire early at the age of 58, a year after the diagnosis. Kevin decided to join his partner Ming-che in Taiwan where they got married in 2020. With the NHI Card, he was able to access the excellent healthcare system in Taiwan. But navigating his way through the healthcare system has been more challenging due to his limited understanding of Mandarin. He had to rely on his husband and friends. Kevin feels strongly that Taiwan desperately needs the option of exercise groups, hopefully in English. In the States, there are a variety of boxing groups, ping-pong, cycling and exercise groups tailored for people with Parkinson’s.

Katy Boyden works full-time at an international school as an art technician. Her focus now is caring for her husband with PD. In her spare time, she manages the FB group: Parkinson’s and Me in Taiwan.

PAUL

KEVIN

Core Exercises That Are Better Than Crunches

TEXT: JESSICA LOTT, DOCTOR OF PHYSICAL THERAPY IMAGES: WEB

Do you get occasional back pain? Do you want to improve your posture? Or maybe you just want to improve your current training routine. Whatever your reason for wanting to improve your core, the benefits are plentiful. Your core muscles are always turned on and help you with every movement you do throughout the day from the moment you get out of bed in the morning until you lay down at night. Your core also acts as a protector for your abdominal and pelvic organs and spine as this area of your body has the least amount of bone protection. A strong core can also aid in injury prevention with both daily activities and physical activity.

WHY DO PEOPLE DO CRUNCHES?

Crunches and sit-ups are great exercises for obtaining the coveted “6-pack abs” and target the rectus abdominis muscles in the front of your stomach. However, the rectus muscles are not the only core muscles you have and crunches and sit-ups don’t effectively target the other core muscles. Your core is actually made up of a group of muscles in the front, back, top, and bottom of your stomach, each muscle having a left and a right on either side of your body. These muscles are layered and each muscle has a different function and provides a

different movement ability. The core muscles form a cylinder shape that can be compared to a soda can. All the muscles of the core need to be strong and stable in order for the “can” to remain full, however, if there is any weakness, the “can” will collapse creating decreased core strength and stability. The four sections of the core that make up the “can” are:

Muscle Group

Abdominal Muscles (rectus abdominis, external obliques, internal obliques, transverse abdominis)

Part of the cylinder (can) Muscle Function

Front

Back MusclesBack

Control movements of spine, pelvis, and rib cage

Maintains spine extension

Diaphragm Muscle Top Aids in breathing

Pelvic Floor MusclesBottom Acts as a support for pelvic organs

So if you want a strong core, you need to do specific exercises that target all of the core muscles, not just the rectus muscles. Functional core training exercises target all of the core muscles and increase both the strength and stability of your core muscles. Prior to doing core exercises, you need to know how to properly ENGAGE YOUR CORE. To check your core engagement, start by lying on your back with your knees bent and feet flat on the floor, then place a hand under your low back and press your low back into your hand by contracting your core muscles. Try this same movement without your hand under your back so your back is firmly against the floor, making sure your ribs are pulling down towards your belly button and you can breathe normally. Once you are confident you can properly ENGAGE YOUR CORE, try these 5 exercises that will target all of the muscles of your core. Make sure you are properly engaging your core muscles during each exercise and stop to take a rest break if you lose your core engagement. Core exercises should be performed 2-3 times per week and include 3-4 sets of 10-15 repetitions of each exercise.

DEAD BUG

Start lying on your back with your knees and hips bent to 90 degrees. ENGAGE YOUR CORE. Hold this position and slowly straighten out one leg and the opposite arm away from you without letting them touch the floor. Do not allow your low back or chest to arch up during the movement. Return to the starting position and then repeat on the opposite side.

SUPERMAN

Start laying face down on the floor with your legs and arms out straight. ENGAGE YOUR CORE. Lift your arms and legs off the floor, hold for a few seconds, then lower back down and repeat.

PLANK

Start on your hands and knees. Your hands should be directly underneath your shoulders with your fingers spread out and your elbow creases facing forward. Keep your chest open and your head in line with your spine. Your shoulder blades should stay flat and centered on your upper back—avoid “winging” them backward or collapsing forward. ENGAGE YOUR CORE. Straighten your knees and put your toes down. As you hold this position, maintain neutral alignment throughout your body and keep your core engaged. Hold this position as long as you can and then slowly lower down and repeat 2 more times.

BIRD DOG

Start on your hands and knees with a neutral spine. ENGAGE YOUR CORE. Slowly extend the opposite arm and leg out and hold this position while maintaining trunk stability as if you are trying to balance a glass of water on your back. Return to the starting position and repeat with the opposite arm and leg.

GLUTE BRIDGE

Start by lying on your back with your knees bent and feet flat on the floor. ENGAGE YOUR CORE. Lift your hips up so your butt comes off the floor. Hold at the top and slowly lower down and repeat.

If you find that any of these exercises are too easy or too difficult, there are plenty of ways to make these exercises more challenging or simpler. If you have any unusual pain while doing these exercises, stop and seek professional guidance as you may not be performing the exercise correctly and are at risk for an injury.

Jessica Lott is a Doctor of Physical Therapy, living in Taipei since 2021. She is from the United States and has been living and working in Asia since 2014. Prior to living in Taiwan, she lived in Shanghai, China where she worked as a Physical Therapist at Shanghai United Family Hospital and UP Clinic. Jessica has experience treating various conditions and injuries and works with individuals of all ages. She is passionate about physical health, wellness, and helping people achieve their goals. You can contact Jessica at physicalrestorations@gmail.com

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