reflections: january 2015

BELLEVUE CLUB HOTEL BELLEVUE

JANUARY 2015

meet an elite

racing machine

THE ANATOMY OF A DECISION

3642 Bellevue Club

member Tony Williams

A behaviorist explains why you make the choices you do

ISSUEFITNESS

Ready to run

20A guide to this season’s iconic Seattle races

www.WendysGoneDigital

.com

Wendy M. Lister425-450-5206

www.WendyLister.com

Translate with a click in our multilingual search

Coldwell Banker Bain ~ Previews International Luxury Ambassador

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4 | january 2015 reflections

42

20•

36•

42•

READY TO RUN A complete guide to this

season’s iconic Seattle running races.

MEET AN ELITE RACING MACHINE

Bellevue Club member Tony Williams.


A behaviorist explains why you make the choices you do.

INSIDE january 2015

“The body achieves what the mind believes.”

•Unknown

BELLITINI


10 UPFRONT | 12 CA LENDA R | 66 F-STOP | 70 CL ASSIFIEDS

Departments

46WHISTLER IN WINTER

Find out what’s new in Whistler, where skiing is as good as it gets.

54TAKE A STAND

Educate yourself about the harmful effects of a sedentary lifestyle.

58HOMEWORK

Takeaway workout assignments from a Bellevue Club trainer.

18•

22•

26•

BEING YOUNG IN AMERICA Staggering stats about the

fitness of our youth.

TRACKING YOUR NUMBERSYour workout routine is ready

to go high-tech.

EAT TO LOSENutrition for weight loss

and overall health.

INSIDE january 2015


After 40 years of anticipation, the last nine home sites on private land are available in Gold Hill at Crystal Mountain. Full ski-in/ski-out access. As the only neighborhood of its kind in Washington State, these secluded, ski-down homes with commanding views have been the envy of Puget Sound families and locals for generations.

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Scott Cameron(425) [email protected]

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New Home Sites Available on Crystal Mountain

For more information, or to book a weekend tour, visit GoldHillatCrystalMountain.com

or as long as I can remember, my father has been an athlete. Among other endeav-ors, he was a football player in college, a basketball player on Sunday recreation leagues, a weekday weightlifting enthusi-ast and a baseball, tennis and swimming coach for my sister and me. But above all, I always think of him as a runner.

Some of my earliest memories of him are coming into the house, sweat-covered, after a long run through the neighborhood. And still to this day, he has an ever-grow-ing collection of t-shirts in his closet, boasting of the hundreds of road races he’s participated in throughout the years. Growing up, I recognized he was a runner, but I didn’t know exactly why until, when I was 13 years old, he encouraged me to sign up for my first race: the Peachtree Road Race (in Atlanta, Georgia). The race was a 10K, and I didn’t train at all. But my dad, despite being a fairly fast runner at the time, said he would stick by my side if I did it. It was slow and painful, but he never left my side, and I finished. That race changed my life. I had played many sports before, but this was dif-ferent. On that day, my dad gave me the gift of being able to use nothing more than my own two legs to get absolutely lost in physical activity, to be able to escape ev-erything else in the world and focus on nothing but my breathing and my ability to move forward. Learning this skill was critical for me because around the same time I lost my mother to cancer. To this day, I remember how that race made me feel, and it’s a feeling I’ve since replicated thousands of times throughout my life, running through city streets, forests, beaches and mountains. Since moving to the Pacific Northwest, it’s trans-lated into hiking and skiing. This winter my family came up from Georgia to spend time with me in the mountains, and the overwhelming highlight was standing at the top of a snow-covered Mount Si with my father. It wasn’t necessarily anything about the trail itself; I had hiked it before as well as many other others in the region. It was more about the realization that even in his mid-60s he still loves getting lost in getting physical. It has sustained him for decades, and I hope it does the same for me. With that, I welcome you to our annual Fitness Issue, which is packed with plenty of ideas to help you get lost in your own fitness happy place. For another story about how running can help transform a person, read the story of Tony Wil-liams on page 36. Or, if you need help tapping into your motivation, read “The Anatomy of a Decision” on page 42.

Happy New Year!

MANAGEMENT STAFFPresident S. W. ThurstonMember Liaison Beth CurtisExecutive Chef Chris PetersonCatering Director Jill ParravanoHotel Sales Director Jerry StotlerAthletic Director Sally ReedAquatics Director Connor EdenFitness Director Sue MatyasRecreation Director Katie BarthTennis Director Brian NashAthletic Services & Spa Director Katie Wallis Financial Manager Jeff OhlstromOperations Controller Gina AbadiaCommunications Director Chelsea NelsonMembership Director Lisa SeibertHuman Resources Director Donna Gray

CONTACTbellevue club425.455.1616 | www.bellevueclub.com

athletic services425.688.3177

hotel bellevue425.454.4424 | www.thehotelbellevue.com

HOURS OF OPERATIONhotel bellevueClub Concierge Desk24 hours a day, 7 days a week

athletic facility5 a.m. to 10:30 p.m.* Monday-Friday6 a.m. to 10:30 p.m.* Saturday6 a.m. to 8:30 p.m. Sunday*Subject to change, depending on scheduled events. The pool closes at 10 p.m. Monday-Saturday.

REFLECTIONS MAGAZINEVOLUME 31 ISSUE 8 www.BCreflections.com

publisher Chelsea Nelson | 425.688.3161

editorLauren Hunsberger | 425.688.3162

art directorBonnie Tankovich | 425.688.3194

advertisingSue and Eric Nienaber | 425.455.9881

display advertisingTo receive a rate card and media kit, please call 425.455.9881 or visit www.bcreflections.com

classified advertising425.688.3162

BELLEVUE CLUB REFLECTIONS (ISSN 1096-8105) is published monthly by the Bellevue Club, 11200 S.E. 6th, Bellevue, WA 98004. Copyright 2015 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, Advertis-ing and Circulation Office: P.O. Box 90020, Bellevue, WA 98009 (mailing address); 11200 S.E. 6th, Bellevue, WA 98004 (street address); telephone 425.455.1616. Produced by Vernon Publications, LLC, 12437 N.E. 173rd Place, Second Floor, Woodinville, WA 98072. POSTMASTER send address changes to BELLEVUE CLUB REFLECTIONS, 11200 S.E. Sixth St., Bellevue, WA 98004.

get LOST

Lauren Hunsberger, Editor


F

LETTER january 2015


Wherever You Are In The Real Estate Market – Buying, Selling, Renting, Investing – Residential or Commercial.

Contact Your Local Professionals of the Global Real Estate Brand.

BERKSHIRE HATHAWAYHomeServices

Northwest Real Estate425.453.9100

[email protected]/TeamBellevue • TeamBellevue.com

OPPORTUNITIES

©2014 An independently operated subsidiary of HomeServices of America, Inc., a Berkshire Hathaway affiliate, and a franchisee of BHH Affiliates, LLC.

Berkshire Hathaway HomeServices and the Berkshire Hathaway HomeServices symbol are registered service marks of HomeServices of America, Inc.®

Equal Housing Opportunity.


CONTRIBUTORS

MICHAEL MATTI

Michael Matti is a Seattle-based commercial

and wedding photographer. Find him on Instagram @

SAMANTHA STORZ

Bellevue na-tive Saman-tha Storz interns at Reflections

and loves writing about new topics and events. SEE SAMAN-THA’S WORK IN “THE HEAT IS ON”

urrently, about 50 percent of adults—compared to 24 percent in 2000—are either trying to lose weight or struggling to maintain their current weight. With this startling fact in mind, it is easy to see why, according to a 2013 report

in U.S. News, Americans spend upwards of $60 billion each year on diets and weight-loss products.

The evidence of this constantly growing industry is everywhere. As well as the onslaught of advertise-ments on TV, radio stations and billboards, now there’s even Facebook and Twitter campaigns for weight-loss programs and products. Just to name a few of the most popular: Jenny Craig, the 310 Shake, Nutrisystem, Positive Changes Hypnosis, and too many fad diet books and diet foods to even count.

However, despite all the money spent, we also know that many of these diets and diet products don’t work. Statistics show that most people fail within two weeks, or they lose the weight only to gain it all back and more. This is not new information; most dieters just continue to believe this won’t happen to them. You can do anything for a few weeks, right? Just in time for a wedding or a reunion. But therein lies the problem. These products don’t address real health and wellness, the foundations for sustainable weight loss.

Around this time of year, as the Bellevue Club Fitness Director, I talk to a mul-titude of clients seeking to lose weight. And I’m very honest in letting them know that here at the Club, we don’t offer any quick fix–type products or programs. What we are proud to offer beginning this year is a signature wellness program called My Personal Profile, which is designed to help members enhance their complete per-son—mentally, physically and emotionally.

The program is not a cookie-cutter, one-size-fits-all deal. Our team of experts, including a naturopath doctor, nutritionist, personal trainer and aesthetician, among others, will customize a program with your personal concerns and challenges in mind. At the end of this 10-week journey, you will be more fit, look younger and feel more energized, but, more importantly, you will have learned how to create a sus-tainable lifestyle for optimal health that works for you.

If you’re interested in learning more about this revolutionary program, please call us at 425.688.3172.

Sue Matyas, Fitness Director

CONTRIBUTORS

M IC H A E L M AT T IMichael Matti is a Seattle-based commercial and wedding photog-rapher. Find him on Instagram @

MichaelMatti or at michaelmatti.com. SEE MICHAEL’S WORK IN “TONY WIL-

LIAMS” [PAGE 36].

SAM AN T H A STOR ZBellevue native Samantha Storz interns at Reflec-tions and loves writing about new topics and events.

SEE SAMANTHA’S WORK IN “TAKE A

STAND” [PAGE 54].

C

a truly sustainable WELLNESS PROGRAM

UPFRONT january 2015

M EGA N H I LL Megan Hill is a freelance writer who has called Seattle home for the past six years. She writes pri-m a r i l y a b o u t

food, travel and the outdoors. SEE ME-

G A N ’ S WOR K I N “ T R AC K I N G YOU R

NUMBERS” [PAGE 22].

H ALEY S H A PLEYWhen she’s not on the road, Haley S haple y writes a b o u t t r a v e l , health and more from her home in

Seattle. SEE HALEY’S WORK IN “WHIS-

TLER: WHAT’S NEW” [PAGE 46].


MLS # 688795From 1900-2600 sq. ft. 2-3 bedroomsShared dock with assigned boat slip2-car attached garageSlab Quartz countertops throughoutExtensive Hardwood Floors

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AUBURN RENTON RENTON HIGHLANDS

NEWCASTLE RENTON HIGHLANDS

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RECREATION AQUATICS MEMBER EVENTS FITNESS TENNIS FOOD & BEVERAGE

SUN MON TUES WED THU FRI SAT


Water Runner Ladies’ Tennis Night

Ski Conditioning

Men’s Tennis Night

Short Rib Thursdays in Splash

Mixed Doubles Night

Inflatable Obstacle Course

WEEKLY EVENTS

SPECIAL EVENTS

FEATURED EVENT

Children’s Film Festival, January 22Bring your little one to the West Coast’s largest film festival dedicated to young movie-goers. For more information, visit childrensfilmfestivalseattle.nwfilmforum.org.

For more information about programs listed on the calendar, please visit members.bellevueclub.com.

01 02 03

04 05 06 07 08 09 10

11 12 13 14 15 16 17

18 19 20 21 22 23 24

25 26 27 28 29 30 31


JANUARY 2015

09Family Pool Game Night

16Kids’ Night Out

10Renew for the New Year Detox Begins

05Deadline to Register for Men’s Winter Basketball Leagues

Session 3 Group Swim Lessons and Blue Whales Begins

19School Break All-Sports Camp

21Live Music in Splash

23Family Gym Night

26School Break All-Sports Camp

InBody Testing

Ask a Registered Dietitian

25Quiet Mind Meditation Workshop

02Family Gym Night

School Break All-Sports Camp

28Live Music in Splash

29InBody Testing

Ask a Registered Dietitian

30Recess Monkey Family Concert


CALENDAR bellevue club


RECREATION AQUATICS MEMBER EVENTS FITNESS TENNIS FOOD & BEVERAGE

westbellevue.com | luxury real estate

. . . to a happy and prosperous new year!

AnnA Rileyresults based luxury real [email protected]

425.761.8836

Call today to discuss your real estate goals and find out what the upcoming 2015 market means for your portfolio.

HeRe’s to mAking tHe RigHt moves in 2015

SoldSold

Sold Sold Sold

Sold Sold Sold

Sold


TOP

@YaelEgnal Todo list for break: T’Latte, Bellevue Club, Top Pot. If anyone wants to join me let ya girl know

@KingIstvan @BellevueClub It’s a great thing! It changed the atmosphere to a more lively and energy filled place!

tweets

Thank you to all who helped the Bellevue Club spread cheer this holiday season!

@bcoolkenny Getting back into my routine. (@ BellevueClub in Bellevue, WA)

NEWSFEED bellevue club

of Note

Toys for TotsOur members and guests generously donated more than 300 toys for Toys for Tots this year, including an xbox, games, stuffed animals, backpacks, science kits and lots of Frozen-themed toys.

LifeSpringThe Bellevue Club and its members have been a part of this charitable organization since 2011. This year the Club adopted four families, with two children each, and gifted them a variety of presents.


JOSEPH RANDI BRAZEN CELEBRATING 21 YEARS SERVING BELLEVUE & BEYOND

D O W N T O W N | 1 0 1 3 8 M A I N S T R E E T | B E L L E V U E , WA 9 8 0 0 4

E A S T S I D E | 1 5 6 0 0 N E 8 T H S T R E E T, K 8 | B E L L E V U E , WA 9 8 0 0 8W W W. B R A Z E N S I R . C O M | I N F O @ B R A Z E N S I R . C O M | ( 4 2 5 ) 5 3 1 - 0 1 0 9

Two Halves of a Well-Rounded Whole.

An unusual success story, Joseph and Randi have worked together since the beginning of their 30 year marriage. It not only works, it works great. They complement one anothers strengths in extraordinary ways. Randi can perceive a client’s desires to help them find the perfect home for their lifestyle. Joseph can negotiate transactions better than anyone in this business and brings the knowledge and experience of 35 years in the business to close deals seamlessly. When buying or selling real estate – you want the Brazens on your team.

Sotheby’s International Realty Completes The Brazens.

As the first Sotheby’s Realty affiliate in Washington, Joseph and Randi knew that opening Brazen Sotheby’s Realty was the best decision they could make. Sothebys Realty’s global reach en-hances their local company by giving their listings internation-al exposure – showcasing them in 17 languages and on the highest traffic websites in the world including the Wall Street Journal and the New York Times. Additionally, Sotheby’s Realty’s commitment to quality is unparalleled, which fits the Brazen style. With Joseph and Randi at Brazen Sotheby’s International

Realty, it is really 1+1=3. Call them to find out why.

AN

D


MY HOBBIES

• Indoor soccer, skiing,

watching movies, fishing

HIDDEN TALENT

• I draw a really accurate Sponge-

Bob SquarePants

EMPLOYEE SPOTLIGHT january 2015

MacKenzie Stapleton

FAVORITE PLACE IN THE WORLD

• Traveling, in general

FAVORITE FICTIONAL CHARACTER

• Bellatrix Lestrange

I JUST CAN’T LIVE WITHOUT: Chocolate

BEST MEMORY AT THE CLUB Calling a manager to help me kill a large spider

FAVORITE PART ABOUT MY JOB My coworkers are awesome

AN ITEM ON MY BUCKET LIST Whitewater rafting the Colorado River

THREE WORDS TO DESCRIBE ME Honest, stubborn and playful

FAVORITE FOOD Spanish food

FAVORITE MOVIE Bridesmaids

FAVORITE BOOK It’s hard to say, I have been reading textbooks for the past four years. If I had to answer: A Thousand Splendid Suns.

HOMETOWN: Edmonds, WA

POSITION: Athletic Service Representative

WORKED AT BC: A year

We thinkminor injuries shouldn’t

be a major expense.

We think about you

Urgent Care Clinics in Redmond and Issaquah

OverlakeHospital.org/urgentcare

Our urgent care centers are a smart option when you have unexpected, non-life-threatening injuries or illnesses. In addition to shorter wait times, we offer substantial savings over a typical ER visit. Not only that, but top-

notch imaging services are conveniently located in adjacent facilities.


BODY/MIND january 2015

I JUST CAN’T LIVE WITHOUT... Chocolate

Being Young in AmericaStaggering stats about the fitness of our youth.

Only one in three children are physically

active every day.*

Children now spend more than seven and a half

hours a day in front of a screen (e.g., TV, video-

games, computer).

Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.

Obesity among children in the United States has remained flat—at around 17 percent—in 2003 to 2004 and 2011 to 2012.

*Taken from the President’s Council on Fitness, Sports & Nutrition website.

617%


CITY SCENE january 2015

Ready to Run!’Tis the season for setting goals, and if yours include tearing up the trails or track, check out these iconic Seattle races. To help you train, the lineup starts with an easy 5K and ends with a gust-busting 50-mile ultra.

FEBRUARY 14 CUPID 5K Reason to race: This event ends with both Valentine’s Day lovers and Valentine’s Day haters festivities. More information: cupid5k.com

MARCH 1 HOT CHOCOLATE RACING SERIES, 5K, 15K Reason to race: Finishers receive well-deserved goodie bags stuffed with chocolate-themed prizes. More information: hotchocolate15k.com

APRIL 19 WHIDBEY ISLAND MARATHON AND HALF MARATHON Reason to race: Head across the water for the race, but also for a quiet island vacation. More information: whidbeyislandmarathon.com

MAY 23 EMERALD CITY RUN, 10K, 15K Reason to race: Costumes are encouraged at this Wizard of Oz–themed race. Enough said. More information: emeraldcityrun.com

JUNE 13 SEATTLE ROCK ’N’ ROLL MARATHON AND HALF MARATHON Reason to race: The national race series will bring large crowds and tons of music to spur you on as you run. More information: runrocknroll.competitor.com/seattle

JULY WHITE RIVER 50-MILE ENDURANCE RUN Reason to run: The course is set in the shadow of Mt. Rainier, offering some of the best racing scenery possible. More information: whiteriver50.com


Unrivaled Integrity. Outstanding Results.

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TRACKING YOUR NUMBERS

Thanks to an arsenal of new fitness technology, going to the gym is no longer just a matter of tossing your sneakers and workout clothes in a bag. You can now track your workouts (and your heart rate, weight lifting reps, running or cycling mileage, and a host of other details) via sleek, high-tech gear and apps. Gone are the days of tracking your workouts in a notebook. What’s more, many of these apps and devices also track your day-to-day routines, letting you know if you’ve been sitting longer than is healthy, sleeping too few hours or consuming too many calories.

Fitness technology is a crowded field. Below are six essential items—apps and wearables—to help bring your workout into the 21st century.

1. FITBIT ARIAThe Aria sets out to redefine the old-school scale with more than just a sleek de-sign. The smart scale tracks your weight and body fat percentage and body mass index (BMI), and syncs your personal stats via Wi-Fi to your Fitbit account. Your stats—and your progress toward fitness goals—are organized in handy charts and graphs accessible through your phone (with a free smartphone app) and computer. The Aria sends alerts when you’re close to reaching your goals, as well as when you achieve them. And the device allows up to eight people to use the scale, tracking each person individually.

2. NIKE + FUELBANDIn a crowded field of fitness wristbands, Nike’s Fuelband stands out for its ability to not only track your daily activity but also motivate you to keep mov-ing. The Fuelband measures your daily activity and assigns “Nike Fuel” points that allow you to compare yourself to other users via a smartphone app. The added element of competition helps keep you motivated as you join groups, in-vite friends to work out with you, and jockey for the top spot on the app’s leader board. The band also counts those all-important steps, helping you track prog-ress toward 10,000—the daily indicator of a healthy lifestyle.

YOUR WORKOUT ROUTINE IS READY TO GO HIGH-TECH

w r i t t e n b y m e g a n h i l l


3. POLAR RCX3 GPSIf running or cycling is your workout of choice, the Polar RCX3 with GPS ca-pability might be the wearable tech for you. Unlike fitness bands, the RCX3 records your route, speed and distance, which can then be synced to Polar’s online Personal Trainer. The online platform’s Smart Coaching includes fea-tures like training programs, fitness tests, a calorie tracker, and performance indicators. The watch’s Training Benefit feature provides feedback based on your goals and preset indicators to help maximize each workout. And the watch is compatible with several other Polar products—like heart rate moni-tors and cadence sensors—to further enhance your fitness.

4. STRAVA RUNNING AND CYCLING GPS TRACKERStrava’s free iPhone and Android app turns your smartphone into a fitness tracker. The app tracks your running and cycling routes and measures your performance over time. There’s also an autopause feature that takes note when you stop moving, pausing your progress in the app. You can set personal records and daily and weekly goals based on mileage or time. The app has sev-eral social aspects too: you can share photos, follow friends, and brag about your “suffer score,” which indicates the difficulty level of your workout.


A sincere and special thank you to our and

Wishing the very best of health, happiness and peace

in the New Year!

my

[email protected]

KarenSanta.com

5. BODYSPACE APPThis free app from Bodybuilding.com allows users to track their workouts, set fitness goals, and get motivated through the app’s fitness community. Users can access workout rou-tines designed by experts or by other users, and routines can be altered in real time to ac-count for the inevitability of someone else us-ing the machine you need. You can also build your own routine through the app’s extensive database of individual exercises. The app helps you track reps, sets, lifting weights and prog-ress toward goals.

6. AMIIGO BRACELETAmiigo is one of the newer kids on the wear-able-tech block, having raised money through an Indiegogo campaign to launch products. The company makes only two items: a wristband and a shoe clip. The wristband’s many bells and whistles help it stand out above the competi-tion. The wristband’s many features track calo-ries burned, hours of sleep, resting heart rate and daily steps, along with workout informa-tion like specific exercises, reps and sets. The Amiigo also charges wirelessly, has a three-day battery life, and is completely waterproof. All of your information is synced to a smartphone app that tallies your daily activity and the details of your workout—including a breakdown of upper and lower body workouts.

eat to lose


N U TR ITION FOR W EIGHT LOSS A N D OV ER A LL HE A LTH


i n t e r v i e w b y l a u r e n h u n s b e r g e r

DI

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AT

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Reflections magazine: As a dietitian, what general nutrition advice do you have for someone who is trying to lose weight this resolution season?Laurelee Misseghers, MS, RD, CD: The healthy plate method is a good way to eat a balanced meal, but still lose weight. Using a nine-inch plate, fill half of it with fruits or vegetables, one-quarter with a starch and one quarter with protein. This way you fill up on fruits and vegetables, which have the least amount of calories per pound.

Also, avoid the sumo wrestler style of eating very little in the morning, and then consuming most of the day’s food and calories at night. Instead, eat breakfast like a king, lunch like a queen and supper like a pauper. One study indicated that this way of eating resulted in twice the weight loss of those eating the other way around, de-spite eating the same number of calories.

Additionally, be careful with fatty foods and oils. Just one tablespoon of oil equals 120 calories, so if you were to have four tablespoons over the course of a day (in fried foods, olive oil on salads, etc.) that would equal 500 calories.

RM: What types of foods aid in the weight-loss process? LM: Vegetables and fruits are your best friend in this area. You can eat one pound of raw vegetables for only 100 calories, whereas fruit is slightly more at 250 to 300 calories per pound. Because they contain both fiber plus water, this will create bulk to fill you up without a lot of calories. However, do not eat only fruits or vegeta-bles at meals or you will find yourself very hungry within just a few hours. Meals need to be balanced with some unprocessed starchy foods (whole grains, potatoes) and some protein (animal protein should be no larger than a deck of cards, but you can eat unlimited amounts of legumes). If you can tolerate legumes, eating beans at most meals is a good idea, as they provide sus-tained energy but have significantly less calories than steak.

RM: What types of food should be avoid-ed at all costs if someone is trying to lose weight?LM: I don’t like to say that people must give up any type of food, but it is obvi-ously a good idea to cut back on the foods that have the most calories with the least amount of nutrients, such as junk food. However, personality can play a role here as well. Some individuals are able to eat just one piece of chocolate, and it will take away their cravings and desires for sweets, whereas for another individual, one piece of chocolate will mean that the entire box will quickly disappear in a very short pe-riod of time. It is also a good idea to give up liquid calories (whether alcohol, soda pop or fruit juice) as they can quickly add up, without helping you to feel full.

Tracking your food intake for a few days through an app like MyFitnessPal or Lose It! can help to build awareness of which foods you frequently consume that have the most calories. Then you can make intel-ligent decisions about whether to cut them out of your diet completely or have rules in place to control the amount consumed (i.e., limit treats to 100 calories per week).

RM: What is more helpful for weight loss, grazing on small meals throughout the day or eating the standard three meals a day?LM: There is a lot of controversy on this issue, even among dietitians. Although there are indeed studies that indicate that grazing can help with weight loss, there are many other studies which show that the more you snack, the more you weigh.

My preference is to eat three meals a day. Breakfast like a king provides fuel for the day and gives you the most time to burn off these calories. Lunch like a queen pro-vides enough fuel to get you through the afternoon, and supper like a pauper pro-vides less calories at a time when you are least likely to be active—and may help you sleep better since you aren’t having to di-gest a large meal when you go to bed.

lentils1 tablespoon olive oil or coconut oil½ medium yellow onion, chopped1 carrot, chopped2 cloves garlic, minced1 cup French lentils3 cups vegetable broth (or water)1 bay leaf1 teaspoon thymeSalt and pepper to taste

In a medium pot over medium-high heat, add the oil, onion, carrot and garlic. Sauté until the vegetables are tender, about 10 minutes. Set cooked vegetables aside. Without rinsing the pot, add the lentils, broth or water and the bay leaf. Bring the contents to a boil, then reduce the heat to low and allow to simmer for 25 minutes. Discard the bay leaf and drain any excess water. Add the vegetables into the lentils with the thyme, salt and pepper.



Often when people are grazing, they take in more calories than they realize, unless they carefully measure each mini-meal’s calories. Also, sometimes people rely on processed foods like protein bars as a snack, without realizing that many protein bars are little more than glorified candy bars.

Another reason I prefer the three meals versus the mini-meal concept is because each time you eat, the body produces insulin to help deal with the glucose that ends up in the blood. Insulin is a growth hormone that can actually make it harder to lose weight. By eat-ing three times a day, you are also giving your digestive organs a chance to rest between meals. RM: What are the biggest misconceptions about nutrition and weight loss?LM: That any way you lose weight is a healthy way to lose weight. Just because you lose weight with some diet plans does not necessarily mean that these are good for your long-term health.

RM: It seems like more and more people are cutting out gluten, dairy, soy, eggs, etc. In your opinion, is this a positive step toward eating healthier or is it overkill?LM: If there is a good reason (such as allergies or intolerances) for cutting out these items, then it is a positive step toward being healthier. For instance, those with celiac disease must avoid gluten as it damages their intestinal tract. Some people feel happier and have more energy by avoiding gluten, so having an improved quality of life is a good rea-son to avoid it. However, they will hopefully be consuming gluten-free grains in place of those containing gluten.

Dairy is an interesting case. About 70 percent of the world’s population is actually lactose intolerant, so for these people they feel better by avoiding it. Asth-matics also find that their health improves by avoiding dairy, and those with autoimmune diseases also do better when they give it up. When people talk about dairy, what they are really interested in is calcium. For those who choose to give up dairy for health- or animal welfare–related reasons, then there are plenty of non-dairy alternatives available these days, and most have been fortified with calcium and vitamin D. There are also plant-based sources of calcium that can be incor-porated into the diet to replace it.

When it comes to soy, studies are conflicting. Most of the positive studies come from overseas, where they are consuming soy in the whole foods–based form (edamame, tofu, tempeh, miso, etc.). For example, they have less occurrences of breast cancer and a lower chance of remission. Most of the negative studies come from the United States, where instead of consuming soy in its whole-food form, we rely on isolated protein concentrates—whether in fake meats or protein bars and powders. Whole foods have a synergy that isolated parts do not have, and our bodies know what to do with whole foods.

grilled salmon with pesto1 cup of fresh basil, chopped (or spinach, kale)2 garlic cloves¼ cup Parmesan cheese (optional)¼ cup pine nuts (or walnuts, pecans)1 tablespoon olive oil1 teaspoon lemon juiceSalt and pepper to taste1 salmon fillet

Preheat oven to 450 degrees F. Place all the ingredients except for the salmon into a processor and blend until smooth. Rinse the salmon fillet under cold water and place it in an oven-safe baking dish. Spread the pesto on top of the salmon. Place in the oven and bake until the fish is thoroughly cooked, about 12 minutes.

32 | january 2015 reflections32 | january 2015 reflections

RM: Do you have any tricks or tips for people who eat out a lot or eat socially?LM: If eating in a restaurant, share an entrée with a friend, or have half of it boxed before it arrives at the table, and then choose lightly steamed vegetables to round out the meal. Request salad dressing on the side, and dip your fork into it so that you can enjoy the flavor without as many calories. Try and avoid heavy cream-based or cheese-based sauces, as these can add a lot of calories. Share a dessert with several people so that you can enjoy a special treat.

When eating socially at a party, look over the choices beforehand, and then decide on just one or two special treats, filling the rest of your plate with healthy choices such as crudités.

RM: What piece of advice do you find yourself con-stantly telling clients over and over?LM: Progress is more important than perfection. There will always be a few slip-ups along the way, so turn these into teachable moments. What can you learn from them so that they won’t happen again?

Weight loss is rarely linear. There are usually a few ups and downs along the way, and there can be day-to-day variations as well. If seeing the scale go up slightly is depressing, then only weigh yourself once a week. The overall trend is more important, and there may be a week or two when your weight is up for no good reason. Be consistent with your healthy diet choices and your exercise, and it should start to drop again.

RM: Do you have any special success stories regarding weight loss that you can share?LM: While I am happy every time someone is able to meet their dietary goals (whether weight loss or feeling more energetic), I have found that the most successful individuals are those who are willing to commit to a more plant-based diet rather than an animal-based diet.

One client I had was committed to making signifi-cant changes to her diet and found because she was able to eat unlimited quantities of the allowed foods, she was never hungry. Also, she had more energy and focus than she had before. Upon leaving our second session together, she heard a lady behind her say, “Oh my gosh—what a transformation!” The client asked if the lady was speaking to her since it was someone she didn’t really know. The lady was indeed talking to her and proceeded to tell my client how amazed she was at the physical changes she saw in her.

* See one-week meal plan on next page


breakfast quinoa½ cup uncooked quinoaPinch of salt½ cup almond or coconut milkMaple syrup½ banana, sliced½ cup berriesA few almonds or walnuts

Rinse the uncooked quinoa. In a medium pot, add the quinoa, salt and 1 cup water and bring to a boil. Lower the heat and simmer for 12 to 15 minutes. Turn off the heat and let stand for 5 minutes. Once cooled, spoon the quinoa into a bowl, and add the almond or coconut milk, the maple syrup and fruit and nuts.

34 | january 2015 reflections34 | january 2015 reflections

roasted asparagus

1 bunch of asparagus (or any other vegetable)1 tablespoon olive oil or coconut oil2 cloves garlic, mincedSalt and pepper to tasteLemon juice to taste

Preheat oven to 425 degrees F. Wash asparagus and place in an oven-safe baking dish with olive oil and garlic. Season with salt and pepper. Roast for 12 to 15 minutes, or until desired tender-ness ( length of time varies with other vegetables). Add a splash of lemon.

eating for health: a one-week plan

When trying to lose weight, or just eat healthi-er, we know making the right choices is not always easy. So to simplify the process, we’ve compiled a guideline for one week of healthy eating, with a few easy recipes to boot. When thinking about this eating plan, please keep the previous advice in mind—especially in terms of proportions. Also, fresh, organic produce and meats are always the best option.


day 1

breakfast snack lunch dinner

day 2

day 3

day 4

day 5

day 6

day 7

• Scrambled eggs with sautéed garlic and spinach

• ½ cup berries

• Slice of whole grain toast (gluten-free options available)

• Handful of almonds, pecans or walnuts

• French Lentils (p. 29)

• Spinach salad with fresh vegetables

• Baked white fish with lemon, fresh basil leaves and olive oil

• Roasted broccoli

• Melon wedge

• Whole grain English muffin (gluten-free options available) with peanut butter or almond butter

• Two links turkey sausage

• Kale chips • Salmon cake

• Side mixed greens salad

• Baked chicken breast

• Quinoa

• Roasted Asparagus (p. 34)

• Poached eggs with cilantro, black beans, hot sauce, lime juice and avocado slices

• Chopped fresh vegetables (i.e., tomatoes, cucumbers, jicama, peppers) dipped in ginger dressing

• Roasted chicken with aromatics of choice

• Roasted Asparagus (p. 34) (or Vegetable of Your Choice)

• Shrimp sautéed with garlic cilantro and lime

• Carrots roasted with ginger and soy sauce

• Roasted bok choy

• Oatmeal with dash of coconut oil, cinnamon and vanilla extract

• ½ cup berries

• Sliced carrots with hummus

• Turkey meatballs with marinara sauce

• Mixed greens side salad

• Grilled Salmon with Pesto (p. 31)

• Roasted cauliflower

• Breakfast Quinoa (p. 33) • Whole grain toast with peanut butter or almond butter

• Salad with black beans, cilantro, tomatoes, red onion, corn, avocado and lime vinaigrette

• Brown rice pasta

• Baked tuna fillet with olives and artichokes

• Turkey bacon

• ½ cup berries

• Slice of whole grain toast (gluten-free options available)

• Roasted beets with sea salt • Chickpeas with chopped vegetables (i.e., onion, celery, carrots) drizzled with red wine vinegar and olive oil

• Roasted chicken with pitted green olives and artichokes

• Side kale salad

• Oatmeal topped with berries

• Apples with almond or peanut butter

• Handful of almonds, pecans, walnuts, etc.

• Grilled chicken

• Polenta with sautéed tomatoes and onions

• Grilled New York Strip steak

• Baked sweet potato

• Roasted vegetables


TONY WILLIAMS WAS STRESSED OUT, BURNED OUT, OVERWEIGHT AND ON THE VERGE OF A MAJOR MEDICAL EVENT. THIS IS THE STORY OF HOW HE TAPPED INTO HIS INNER ATHLETE AND TRANSFORMED INTO AN ELITE RACING MACHINE.

w r i t t e n b y l a u 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 m i c h a e l m a t t i

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ony Williams’ job is not one you can phone in. As a partner and chairman for Washington 2 Advocates, a government relations and public affairs firm for some of the largest companies in the region (think Boeing, Alaska Airlines, T-Mobile, etc.), his job is to “learn about people’s most intimate professional issues, help sort them out and come up with a good solution. … I’m counsel on demand,” he says. This requires a lot of focus, energy and time, much of which is spent traveling about 125,000 to 150,000 miles a year.

Apart from his headquarters in Bellevue, Williams also has an office in Washington DC, where he lobbies the federal government on behalf of his clients, and an office in Portland, Oregon. With two sons, ages 10 and 16, and a wife, he’s got a pretty busy personal life as well.

So almost two years ago, when significant, energy-draining health problems started creeping into his life and affecting the different facets of his life, he quickly recog-nized he had a major problem on his hands. “For the first time in my life I didn’t feel good. I was tired; I was irri-table; I didn’t have energy and was having dizzy spells. I just wasn’t right, and at the end of the day, I wasn’t fun to be around,” Williams says. “A family joke was that daddy doesn’t get sick, and I had been sick a lot, so that was the other thing. At one point I had a cough four weeks.”

On top of everything, Williams was overweight. While he says it was only by 20 to 30 pounds, his overall appear-ance was “puffy and just unhealthy looking.” When Wil-liams’ wife finally convinced him to see a doctor for a physical, he learned he had high blood pressure and high cholesterol. Fearing he was on the verge of a major medi-cal event, his doctor wanted him to go on medication immediately.

T


DO YOU WANT TO GET FIT, LOSE WEIGHT, AVOID

MEDICATIONS AND FEEL ENERGIZED?

ADVICE FROM A TRAINER AND HIS CLIENT:

Tony Williams Get a trainer that you have a

good rapport with. We get down to business, but we also joke

around a lot. Think about what you’re looking for in a trainer

and come prepared. •

Cory Patterson In the beginning, remember that

it’s just a start, and it’s only going to get better.

•Tony Williams

Make a commitment to yourself. For me, it was to my wife, my two children, the people who

work for me, my 30-plus clients and my friends.

•Cory Patterson

You’ve got to find your “why.” That’s what’s going to be your

motivating factor. •

Cory Patterson Embrace the process, the

learning, building process. Take it one step at a time.

•Cory Patterson

One of the hardest things is going to be what happens when

you arrive at your goal. The body is going to change, but the

mental dialogue is not going to change as quickly. You’re going

to have to ask yourself, “What next?”


“IT WASN’T ABOUT VANITY, AND I WASN’T TRAINING FOR ANYTHING. I JUST DIDN’T WANT TO EXPLODE.”


It was a wake up call for Williams, who had been a typical three-sport athlete growing up in Oregon and who occasionally jumped on the treadmill for 30 to 40 minutes a few times a week, which he thought “made [him] the man.” Desperate to avoid a life on medication, he made a pact with his doctor. “She said to me, ‘You’re going to have a heart attack. You have three months, 90 days, to show me a dif-ference,’ ” Williams says. “So I called the Club, and I said, ‘I think I need a trainer.’ At that point it wasn’t about vanity, and I wasn’t training for anything. I just didn’t want to explode.”

These days, at 50 years old—roughly two years after the initial appointment that shook him up—Williams is running marathons, clocking in at a blistering pace just six minutes shy of qualifying for the Boston Marathon, one of the most competitive and prestigious marathons in the world. This Febru-ary, he is hoping to shave those final minutes at a race in Phoenix. He also recently competed in GranFondo Whistler cycling competition (covering 75 miles from Vancouver to Whistler), and he made a trip to the Grand Canyon in which he hiked down and back up in just over nine hours.

Needless to say, he never went on medication. He also lost 30 pounds and lost the fatigue and irritability. Now he’s able to better focus at work and with his family. He also has more energy and is pleased to see that his body went from being puffy to having more muscle definition than it did in college.

“I’m a more pleasant person to be around,” Williams says. “I have more energy, patience. And now I understand why people enjoy running. I play all sorts of mental games, dreaming about my life, or thinking about something at work and coming up with a better idea—or I just say, ‘I hate Cory’ over and over.”

Cory is his trainer. And of course he’s joking. Williams’ credits Bellevue Club trainer Cory Pat-terson for a large part of his transformation and newfound health. Although Williams says he’s always been a driven person with a competitive spirit, Pat-

terson gave him the right tools for his body and goals, which made all the difference.

“He has the go-getter personality, and he had an athletic background, so we had to get him to tap back into that,” Patterson says, who first and fore-most had a serious discussion about what drives Williams, what his goals and limitations were. Then, the two got to work.

“There’s always going to be a hierarchy when getting started. Nutrition is first. Then resis-tance training because of the positive physical and hormonal responses it creates in the body,” Patterson says. “Cardio should be the last thing, but it’s usually the first thing people go to be-cause it creates a feeling. You sweat; it’s uncom-fortable. They feel exhausted, the legs are burn-ing and the lungs are burning, but you have to have the other things in play. Not just more cardio, more cardio.”

The list of exercises and approaches Patterson took with Williams is extensive, often mixing in TRX, band resistance work, weights, cardio and sprints. “He manipulated my body in ways I never thought possible,” Williams says. As for his num-bers, he says it’s a badge of honor to have blood pressure and cholesterol in the normal range, with a resting heart rate categorized in the athletic zone. “I feel more like an athlete versus just an old dude,” Williams jokes.

Above and beyond working out at the Club, Williams says one of the most valuable things he learned from Patterson is how to adapt this new-found lifestyle. When his knee started bothering him, Patterson was able to guide him in the right direction to heal it. And to overcome one of Williams’ major obstacles—traveling—Patterson helped him formulate workout routines for hotels and how to eat well on the road or on vacation.

“The friendship and having a teammate and coach has been the most valuable thing through-out this whole process,” Williams says. “I’ve learned great things from him, and it’s fun. It has to be fun.”



w r i t t e n b y l a u r e n h u n s b e r g e r

Your physical, mental, financial and social health depend solely on the foods you eat, the amount of

exercise you get, the dollars you spend and so on, right? Wrong says behaviorist Steve Flansbaum, MS, CPT.

ive years ago, Steve Flansbaum was making poor deci-sions. He worked at a recruiting firm in California, but in between business calls he was texting people looking for drugs, most often the prescription pill Oxycotin, an opiate he says is akin to heroin. He also struggled with

alcohol abuse, and he admits to trying “everything. Whatever you had. I had my phases with them all,” he says.

Flansbaum knew he had a problem, and at the time believed it was clear-cut: he had a substance abuse issue. “That’s what I thought. I just have to stop doing drugs,” he says. But after a four-and-a-half month stint in rehab and a master’s degree in behavioral science,

he now fully understands that drugs were never the root cause of his issue. “I realized drugs weren’t really my problem. I was my problem.”

What Flansbaum, at age 30, means by this is that the drug abuse was merely a symptom of the real concern, which he says was a toxic way of making decisions about himself, his life and the world around him. “I became incredibly fascinated with the study of behavior once I saw I had this skewed perception of myself and the world; it was mind-blowing to see how false it was. I had been certain there was something wrong with me, that I was a failure and a terrible person. I had been so certain about how things were, but I was wrong.”

F


Now as an accredited and trained behaviorist and physical health and wellness coach at the Bellevue Club, Flansbaum says everyone holds deeply rooted, subconscious beliefs and perceptions about themselves, and when they aren’t positive in nature, they create harmful behaviors, which can range from unhealthy eating patterns to an inability to stick to a goal or exercise regime to substance abuse and more. He explains that this is why so many people find it hard to drop bad habits or pick up new, healthy ones, because they focus on the symptoms rather than the actual cause.

For Flansbaum part of the root cause of his addiction was a fear of failure, but he says other common root problems often include unhealthy personal relationships, traumatic past events and other negative feelings. But no matter the problem, he says in the end it all comes down to the same basic concept of how people are pro-cessing that information.

“Emotions, thoughts motivate all behaviors,” he explains. “People create a belief about themselves based on an emotional state in the subconscious part of the brain. Then it transfers to the front of their brain where they process it, that’s your logic, and then a behavior is going to come out of that. So whether it’s finances or food or drugs or work, everything you do is about how you process information. It transcends into everything.”

Flansbaum says this is why his work in behavior modification helps all types of clients. One of his specialties, however, is weight loss. He says he’s easily able to relate to the struggle with food because it plays a similar role as drugs; he asserts they are much more connected than many people think.

“Studies are showing that sugar and trans fats have the same chemical reactions in the brain as heroin and cocaine. I find it un-fortunate that people use words like ‘lazy’ and ‘willpower,’ because

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they just don’t exist to me. There’s a reason why we do the things we do. Saying ‘I’m just lazy’ doesn’t paint a picture of what’s really going on. Even ‘choice’ is a somewhat misused term in my eyes,” he says.

“If someone is trying to lose weight, it’s all about gathering information. We base so many of our behaviors on assumptions, like, ‘Oh, I eat too much.’ Then you start looking at a food log, and you start seeing this person doesn’t really eat that much.”

While it’s often easy to get people to understand the concept that beliefs equal behaviors, Flansbaum says the execution of behavioral modification—for anything from quitting drugs to weight loss to setting goals—is less easy. Noting that any be-havioral change has a success rate of approximately 5 percent, he says for him and many of his clients, finding the right set of tools to get at the source of the problem beliefs is crucial.

So what’s in Flansbaum’s tool kit that allowed him to be one of just five people out of 60 in his rehabilitation program who have not since relapsed or overdosed? What does he have that most people don’t when trying to make a big change in their lives? A few things. Some of those tools include meditation, consistent exercise, building a strong support group and enjoy-ing an outlet for creative expression (his happens to be writing, producing and singing blues, R&B and pop music). But Flans-baum says ultimately all decisions to take part in the healthy activities versus habits that are harmful, boil down to having a game plan to help change the thought process.

“Behavioral modification is a process of becoming aware of how you interpret information and moving away from beliefs that block you from progression,” Flansbaum says. In turn, us-ing his education, training, mentorship and personal experi-ences, he has created a method for helping clients break down the process in a way that’s accessible. The seven-step behav-ioral modification method is a way to help people identify their underlying thought processes, cope with their symptoms, build a healthy relationship with their unhealthy patterns, align new beliefs and then reinforce them. The actual process is more detailed, but he explains these are some of the core objectives.

He has many different options for those seeking to make a change in their lives and learn more about his process. He offers one-on-one counseling, workshops, per-sonal training and more, all in a posi-tive and nonjudgmental setting.

➵ To schedule an individual appointment with Steve Flansbaum, please call 425.688.3172.

WorkshopsThinking Your Way into a Thinner Body

June 6, 2015Concerned Parents of Overweight Children

February 3, 2015Weight-Loss Strategies Group Sessions

Last Monday of each month


I n 2 010 t he world le a r ne d s omet h i ng t h at sk i ent hu si a s t s a nd Nor t hw e s t r e sident s h ave long k now n :

W h i s t ler i s a s go o d a s it get s .


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WHISTLER IN WINTER

WHAT’S NEW?w r i t t e n b y h a l e y s h a p e l y

48 | january 2015 reflectionsTourism Whistler/ Chad Chomlack

Tourism Whistler/ Steve Rogers

Tourism Whistler


T he W i nt er Oly mpic s ho s t i s f a me d for it s a bu nd a nt snow, bu s t l i ng v i l l a ge a nd s c en ic lo c at ion—w h ic h h a pp en s t o b e ju s t a f i v e -hou r d r i ve f r om t he S e at t le met r o a r e a . A nd w h i le it ’s a lw ay s a dep end a ble pl ac e t o s t r a p on a p a i r of sk i s or sh r e d on y ou r snow b o a r d , t he C o a s t Mou nt a i n s p ot i s c on s t a nt ly e vol v i ng . Her e ’s w h at ’s ne w t h i s s e a s on :

SKI, SNOWBOARD & SLIDEWith an annual average of 38 feet of snow, Whistler is the kind of place where you want to maximize your run time. This season, the new eight-passenger cabins on the Whistler Village Gondola will help you do just that, given that the improved loading efficiency promises to increase the uphill skier carrying capacity by 12 percent. The $6 million cabins join last year’s new additions, the $18 million Harmony 6 Express high-speed six-pack chairlift on Whistler Mountain and the Crystal Ridge Express high-speed quad on Blackcomb Mountain. Plus, all lift tickets and season passes will now be equipped with RFID technology that automatically opens the access gates to the lifts, no digging for your card required.

Off the slopes, Whistler Sliding Centre will stay open later than usual this season, giving you the chance to live out your Cool Runnings dreams until April. Try the bobsled or the skeleton (that’s the one where you’re hurtling headfirst down the track). If your adrenaline levels just aren’t up for that kind of thrill, take a self-guided tour of the facility—you can stand on the Olympic podium, take a photo in an Olympic sled and walk down the famed Thunderbird Corner to the finish dock.

50 | january 2015 reflectionsTourism Whistler/ Mike Crane


SLEEPThere are 10,000 bedrooms in Whistler, in-cluding 19,936 pillows within 500 meters of the ski lifts (give or take a few, we’d guess), which give you plenty of options for resting between runs.

In honor of its 10th anniversary, Four Seasons Resort Whistler is rolling out several experi-ences, including a 10-course tasting menu, helicopter rides and dog sledding. For those feeling particularly adventurous, the winter “glamping” package will transport you to the Pemberton Ice Cap, where you’ll swing by some ice caves on your snowmobile en route to your own private glamping enclave. A “snow hotel” may not sound cozy, but with prewarmed down duvets, gourmet meals and hot tubs, this one certainly is.

Tourism Whistler/ Mike Crane

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Four Seasons Whistler

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For a more traditional accommodations experience, the Delta Whistler Village Suites were recently renovated and now feature a modern design; plentiful, easily accessible outlets; a built-in luggage rack; a large-screen TV with input audio, video or data from your device to the TV; larger-than-average undermount sinks; and other convenient amenities.

EATOpened this past summer by a husband-and-wife team with nearly 40 years of combined food-and-beverage experience, Stonesedge Kitchen aims to bridge the gap between fine dining and pub food. The result is a comfortable space with reasonable prices and creative offerings, including falafel bites and bacon-infused Caesars served with a bacon straw. Located in Whistler Village, the restaurant is conveniently open from morning till late night.

Also new on the scene is Chef Paul Moran at Nita Lake Lodge. After stints cooking in Dubai, Montreal, Paris, Mexico City, and beyond, Chef Moran decided to bring his talents back to his home province of British Columbia. Although still just in his 20s, his world travels inspire the vegetable-forward, local-ingredients-driven menu.

For casual fare that’s a hit with locals and tourists alike, La Cantina—Urban Taco Bar serves up everything from classic street tacos (such as chicken tinga, fish and brisket) to burritos and salads. Given the gluten-free, vegan, and vegetarian options, everyone in the group should be able to find something to fit their dietary preferences and restrictions.

So experience something new at Whistler this year, or just stick with the tried-and-true standbys—either way, you’re guaranteed to have a wonderfully wintry time.

Tourism Whistler/ Mike Crane

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©2014 Coldwell Banker Real Estate LLC. All Rights Reserved. Coldwell Banker Real Estate LLC fully supports the principles of the Fair Housing Act and the Equal Opportunity Act. Each Coldwell Banker Residential Brokerage office is owned by a subsidiary of NRT LLC. Coldwell Banker® and the Coldwell Banker Logo, Coldwell Banker Previews International® and the Coldwell Banker Previews International Logo, are regis-tered service marks owned by Coldwell Banker Real Estate LLC. Broker does not guarantee the accuracy of square footage, lot size or other information concerning the condition or features of property provided by seller or obtained from public records or other sources, and the buyer is advised to independently verify the accuracy of that information through personal inspection and with appropriate professionals.

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The average American adult spends eight hours a day sitting. Whether at a desk, the dinner table, in the car, or on the couch, experts are finding that it all adds up to one thing—poor health.

can be immediate symptoms of a sitting overdose. Whether it’s a Netflix marathon or a long workday at your desk, chances are you will feel it. But since the effects of prolonged sitting add up over time, you may need more than just a good stretch to stay in good health.

The most resounding statistic on the subject, supported by numerous researchers such as James A. Levine M.D., Ph.D., of the Mayo Clinic, states that people who spend more time sitting each day are at a greater risk of premature death. This may appear shocking at first, but a number of published studies conducted have discovered the mortality rate is 61 percent higher for those who sit seven or more hours a day than those who sit just one to two hours a day. Diseases such as meta-bolic syndrome, high blood pressure, abnormal cholesterol levels and obesity are unanimously linked to a sedentary life-style. The World Health Organization records approximately 3.2 million deaths annually attributed to chronic inactivity.

w r i t t e n b y s a m a n t h a s t o r z

people who spend more time sitting each day


are at a greater risk of premature death

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These major health concerns don’t happen overnight, although the effects of sitting are virtually immediate. Once you plunk down, your calorie-burning rate plunges and in-sulin effectiveness drops. Without regular movement, muscles burn less fat, blood flows sluggishly through the body and normal body processes that require healthy blood flow fail to do their job.

For example, inactive muscles do not respond well to insu-lin. When the muscles do not receive insulin properly, the pancreas overproduces it. This insulin imbalance leads to dia-betes and other diseases. Consequentially, excess insulin en-courages cell growth, potentially cancerous cell growth. Like-wise, if muscles are being used regularly, even to perform mundane tasks, natural antioxidants are produced and fresh blood and oxygen are encouraged to flow through the limbs and the brain.

Unfortunately, studies show that spending a few hours a week breaking a sweat at the gym doesn’t seem to signifi-cantly counteract the health risks of sitting all day. Exercise alone will not reverse eight hours in a chair as much as jogging cancels out smoking a pack of cigarettes.

The good news is that all the minutes taken to move in simple ways makes a tremendous difference. Standing while talking on the phone or eating lunch, sitting on an exercise ball, taking the stairs, frequent bathroom breaks, even fidgeting in your chair—it all adds up. Studies show that having standing meetings at work are shorter and more effective. When meet-ing a friend, take coffee on a walk instead of sitting in the coffee shop.

Also, if you don’t have one already, try investing in a stand-ing office desk. Centers for Disease Control and Prevention published the “Take-a-Stand Project,” in which researchers studied the effects of a sit-stand desk device on a work group. The outcome showed that those who stood more often at work were more comfortable, more energized, felt healthier and more focused, were more productive and less stressed.

The bottom line is you don’t have to start training for a marathon to stay healthy. In this case, it’s about taking simple opportunities to move, and move more often.

people who spend more time sitting each day are at a greater risk of premature death


HOMEWORK.As the weather shifts and winter arrives, it may be time to mix up your cardio and conditioning workouts in the Club. Here are a few ideas to keep your workouts fun and challenging, courtesy of Bellevue Club trainer Rose Nelson.


1: CREATE YOUR OWN “INDOOR TRIATHLON”

Start with a 500-meter row on the rowing machine, followed by a five-mile bike ride on one of the indoor bikes, and finish with a two-mile run. Once this becomes easy and you can beat your time, double the distance.

60 | july 2013 reflections60 | january 2015 reflections

High School and Middle School January 7 | 6:30 - 8 p.m.

eastsidecatholic.org

MEDICAL & COSMETIC DERMATOLOGYMEDICAL & COSMETIC DERMATOLOGY

Carla J Bauman MD MPHLynne B Vigesaa MS ARNP

Amy Nelson PA-CClara DeHoog LE

425.455.3376cjbmd.com

626 120th Ave NE B-104Bellevue Washington

• MelaFind® FDA Approved Technology for the Non-Invasive Detection of Melanoma

• Exilis Elite Skin-Tightening Body Countouring, Fat-Melting

• Laser Hair Removal• IPL Photo Rejuvenation | Fractional Laser• Wrinkle Treatments Botox® | Xeomin® | Dysport®

Restylane® | Perlane® | Voluma®


2: STAIRMASTER INTERVALS

The big StairMaster with revolving steps is quite possibly the most challenging and most effective piece of cardio equipment available. This machine is great for developing leg strength and cardiovascular endurance.

Try using HIIT (High Intensity Interval Training) for maximum effectiveness. Start with a five-minute warm up at a moderate pace. Then go into 12-20 minutes of interval training: one minute fast alternating with one minute slow. Your fast intervals should be challenging, but you should be able to maintain good form.

Your slow intervals (still with good form) should allow your heart rate to recover before your next fast interval. Finish the program with a five-minute cool down, similar to your warm-up pace.

Most importantly, focus on good form. Do not lean on the handlebars. Keep an upright posture, and use the handrails for balance and safety, not for resting your upper body while your legs do the work.


3: CIRCUIT TRAINING WITH THE ELLIPTICAL OR ARC TRAINER Create a circuit that combines strength exercises with cardiovascular intervals. The “quick start” feature on these machines is ideal for this type of program. For example: • Start with a five-minute warm-up on your selected piece of equipment.• Perform 20 repetitions each of: - Bodyweight squats - Pushups - Resistance band pull-aparts - Alternating lunges - Burpees - Spiderman plank hold - Three minutes fast on Elliptical or Arc Trainer• Repeat circuit 3-5 times for a fast and effective workout

4: ESPRESSO BIKE—THE DRAGON CHASE GAME! If you haven’t created an account with the Espresso Bike, log in as a guest and try these fun and challenging rides. Then, create an account so you can try to beat your past times and scores.

The Dragon Chase game is a fun way to make time fly while navigating twists and turns as you collect colored coins and chase dragons for points. Hint: Go for the Silver Dragons!


425.455.2204www.jlewisjewelry.com

Custom Jewelry . Loose Diamonds . Fine Colored Gemstones

Voted “Best Jewelry” and “Best Local Designer”by the readers of 425 Magazine for 3 consecutive years!

10575 NE 12th St | Bellevue | M-F 9AM - 6PM, Sat 10AM - 4PM

FITNESS january 2015

The Most Bang for Your Burn

For the most part, all exercise and physical activity is good for you and your body, but certain sports burn more energy than others. According to a 2011 report by the Mayo Clinic, here are the top 10 calorie-burning exercises:

1. RUNNING (8 MPH): 861 calories*2. JUMPING ROPE: 861 calories3. TAE KWON DO: 752 calories4. VIGOROUSLY SWIMMING LAPS: 715 calories5. STAIR TREADMILL: 657 calories6. RUNNING (5 MPH): 606 calories7. TENNIS (SINGLES): 584 calories8. BASKETBALL: 584 calories9. FLAG FOOTBALL: 584 calories10. AEROBICS: 533 calories

*Numbers based on one hour of activity for a 160-pound person.



For Halloween, swimmers continued the BCST Pumpkin 400 tradition by competing in a 400M freestyle event.

Winners received pumpkin pies.

F-STOP january 2015

bellevue club december 2013 | 67

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Team Chambers People. Products. Performance.Putting Customers First—Always

RPM Mortgage, Inc. – NMLS#9472 – WA Consumer Loan Company License# CL-9472. Equal Housing Opportunity. 1765

Start a conversation with us today.

Jen BeslowLoan ProcessorP: 206.963.4838 [email protected]

Troy ChambersBranch ManagerP: 425.418.5103 [email protected] NMLS # 116342

Kier WetherellProduction PartnerC: 206.963.4838 [email protected] NMLS #340922

11235 SE 6th Street, Suite 130, Bellevue, WA 98004 www.rpm-mtg.com/tchambers

With more than 13 years of experience in the mortgage industry, Team Chambers has succeeded

in making real estate dreams come true by delivering a range of high-quality products and superior

service. As a powerhouse lending team with RPM Mortgage, Inc., we work hard to earn your trust

and ensure your satisfaction throughout every step of the lending process.


The annual Bellevue Club–Mercer Island Country Club tournament took place in October. The tournament was

packed with over 350 entries.

F-STOP january 2015

bellevue club december 2013 | 69

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MECHJOB INFORMATION

PROJ. NO.: 8069256/603142687

JOB NAME: WM MKT Chin Bellevue LocAd

DESCRIPTION:

CLIENT NAME: Chin, MaryPROJECT MGR.: Mitzner, JulieCOST CENTER: G930

DUE DATE: 12/01/2014

SPECIFICATIONSTRIM SIZE: 8.25" × 10.75"

FINISHED SIZE: 8.25” × 10.75”BLEED: NA

POST-PROD.:

PAPER: TBD

PRINTING: PDF

COLORS: CMYK

NOTES

TEMPLATE:

PICKUP:

MODIFIED BYCH GR 11-07-14, CH KA 11-10-14, CH AN 12-11-14,

CH GR 11-13-14

APPROVAL

CREATIVE STUDIO1585 Broadway, 23rd FloorNew York, NY 10036

180 Varick Street, 3rd FloorNew York, NY 10014

v2m3FILENAME: 8069256 Bellevue V2 m3 LAST MODIFIED: November 13, 2014 5:46 PM

*Private Bankers are employees of Morgan Stanley Private Bank, National Association. Member FDIC.Securities Based Lending Risks: Borrowing against securities may not be suitable for everyone. You should be aware that securities based loans involve a high degree of risk and that market conditions can magnify any potential for loss. Most importantly, you need to understand that: (1) Sufficient collateral must be maintained to support your loan(s) and to take future advances; (2) You may have to deposit additional cash or eligible securities on short notice; (3) Some or all of your securities may be sold without prior notice in order to maintain account equity at required collateral maintenance levels. You will not be entitled to choose the securities that will be sold. These actions may interrupt your long-term investment strategy and may result in adverse tax consequences or in additional fees being assessed; (4) Morgan Stanley Bank, N.A., Morgan Stanley Private Bank, National Association, or Morgan Stanley Smith Barney LLC (collectively referred to as “Morgan Stanley”) reserves the right not to fund any advance request due to insufficient collateral or for any other reason except for any portion of a securities based loan that is identified as a committed facility; (5) Morgan Stanley reserves the right to increase your collateral maintenance requirements at any time without notice; and (6) Morgan Stanley reserves the right to call your securities based loan at any time and for any reason. Morgan Stanley Smith Barney LLC is a registered Broker/Dealer, a member SIPC, and not a bank. Morgan Stanley Smith Barney LLC and Morgan Stanley Private Bank, National Association are affiliates. Unless specifically disclosed in writing, investments and services offered through Morgan Stanley Smith Barney LLC are not insured by the FDIC, are not deposits or other obligations of, or guaranteed by, a bank and involve investment risks, including possible loss of principal amount invested. All loans are subject to application and approval. These products may not be available in all jurisdictions. Other restrictions and limitations may apply. The proceeds from certain securities based loan products may not be used to purchase, trade or carry margin stock (or securities, with respect to Express CreditLine); repay margin debt that was used to purchase, trade or carry margin stock (or securities, with respect to Express CreditLine); and cannot be deposited into a Morgan Stanley Smith Barney LLC or other brokerage account.Investment Management Consultants Association, Inc. owns the marks CIMA,® Certified Investment Management AnalystSM (with graph element),® and Certified Investment Management Analyst.SM

Certified Financial Planner Board of Standards Inc. owns the certification marks CFP,® CERTIFIED FINANCIAL PLANNER™ and federally registered CFP (with flame design) in the US.© 2014 Morgan Stanley Smith Barney LLC. Member SIPC. CRC 867911 CS 8069256 BLA001 11/14

Bellevue WealthManagement Group

at Morgan Stanley

Mark Harris Senior Portfolio Manager

Financial Advisor

Jason Weese, CIMA,® CFP®Family Wealth Director

Financial Advisor

Ramy Awad Financial Planning Specialist

Financial Advisor

Harve Menkens Director of Business Strategy

500 108th Avenue NE, Suite 1900 Bellevue, WA 98004

425-453-4784 [email protected]

www.morganstanleyfa.com/ bellevuewealthmanagementgroup

Minimum relationship: $5 million

Perhaps the best source for borrowing money isn’t a traditional lender. When financing a major purchase like a vacation home or a new business, consider securities based lending solutions from Morgan Stanley.

• Get the funding you need while staying focused on your overall investment strategy.

• Work with an advisor who considers both sides of your balance sheet.

• Choose from a broad array of potential solutions, including customized structures.

• Access the expertise of seasoned professionals, including, for example, Private Bankers* and Portfolio Managers who understand the strategic uses of credit and liquidity.

Bellevue Wealth Management Group at Morgan Stanley serves as your gateway to some of the most robust intellectual capital and global resources in the industry. Please call us at 425-453-4784 to find out what we can do to help optimize your balance sheet and meet your personal goals.


ONGOING EVENTS

CLASSIFIEDS

bellevue club

VACATION RENTALS

CANNON BEACH (ARCH CAPE). Exquisite oceanfront. Elegant and romantic 3 bedroom, 3 bathroom, all new interiors with sweeping 180-degree views, stone fireplace, cherry, stainless, ceramic and quartz, with hardwoods, vaulted ceilings, DSL and hot tub. No smoking/pets. Weekly minimum. 503.803.0370 or [email protected].

KAUAI, POIPU BEACH, KIAHUNA PLANTATION. 1 bedroom deluxe condo. Ocean/ lagoon/garden view. $210/night. 425.643.1805, ext. 14. www.kiahunapoipucondo.com.

KIHEI, MAUI. Beach front 2 bedroom, 2 bathroom condominium. Ground level. Steps out to 4 mile sandy beach. Maalaea Surf Resort. 425.463.5437.

PARIS. Chic 2-bedroom, 2-bath apartment in 7th Arrondissement. Walk to Seine and Eiffel Tower. 206.328.0897.

SERVICES

DAVE’S PAINTING, INC. 25 years Eastside custom painting. Pressure washing driveways and patios. Free estimates. Owner present at all jobs. 425.747.2543.

KAREN GORRIN RESTORE WELLBEING, HOLISTICALLY. Create a life you love with integrative psychotherapy and soulful retreats. Karen Gorrin, MA, LMHC 425-920-8008 www.karengorrin.com

RAINCITY CONCIERGE. Personal Assistant Services for the Eastside and Seattle. Let us help you get organized in 2015. Member of NAPO ( National Association for Professional Organizing ) For a listing of our many services please visit our website, www.RainCityConcierge.com. 206-351-1101

To place a classified ad call 688.3162, email [email protected] or visit www.bcreflections.com *Classifieds deadline is the first of the month prior.

The Bellevue Club merges 200,000 square feet of world-class wellness facilities and innovative restaurants with unique recre-ational and social opportunities.

Here is a small sample of classes and events happening at the club. For full lists of adult classes and events, pick up the latest copy of the Bellevue Club Connector or visit www.bellevueclub.com/fitness/BCconnector.pdf.

RECREATION • Youth Camps & Programs ➼ bellevueclub.com/youth

• Basketball leagues & lessons

• Racquetball & Squash

• Karate Club

• Private Dance Lessons

• Music Lessons

AQUATICS • Youth Swimming Programs & lessons ➼ bellevueclub.com/youth

• Private Swim Lessons

• Masters/Adult Fitness Swimming

• Inflatable Obstacle Course

• Water Runner

TENNIS • Adult & Junior Group Lessons

• Mixed Doubles Night

• Men’s Night & Ladies Night

• Junior Tennis Team & USTA Program

FITNESS See a Group Personal Training or GPX Schedule (available at the Athletic Services Desk) for a full list of classes.

TASTE • Polaris Half-Price Wine Night Tuesdays

• Wine Flight Night in Polaris Fridays, 5:30-8:30 p.m.

• Cosmos Happy Hour M-F, 3:30-6:30 p.m. and 10 p.m.-close Sa, open-close

• Splash Short Rib Thursday Thursdays, 11 a.m.-9 p.m..

• Luna Happy Hour M-F, 6-8 p.m. Sa & Su. 4-6 p.m.

To place a classified ad call 688.3162, email [email protected] or visit www.bcreflections.com *Classifieds deadline is the first of the month prior.


In 2015 I resolve to...

IN HONOR OF RESOLUTION SEASON, WE ASKED OUR YOUNGEST MEMBERS WHAT THEY HOPE TO ACHIEVE IN 2015. LET’S JUST SAY THEY REACHED FOR THE STARS.

HEARD IN THE HALLS january 2015

1. Have a lot of treats for lunch, dinner and breakfast

2. Watch more shows and movies

3. Watch The Lego Movie every week

4. Draw and paint more

5. Stop my big brother from tickling me when I sing Frozen

6. Stop people from watching TV so their brains don’t get rotten

7. Ride a big bike

8. Eat more food

9. Go to Canada more

10. Lose a tooth

11. Continue Elf on the Shelf after Christmas is over

12. Ride in an airplane

13. Go to Hawaii, California and Sun Valley

14. Go to Legoland more

In 2015 I resolve to...

BELLEVUE CLUB HOTEL BELLEVUE

JANUARY 2015

meet an elite

racing machine


3642 Bellevue Club

member Tony Williams

A behaviorist explains why you make the choices you do

ISSUEFITNESS

Ready to run

20A guide to this season’s iconic Seattle races

reflections: january 2015

Documents

bellevue club trainer

waterfrontbellevue club

unknownbellevue club

sq ft1

home sites available

sq fthome of art

years of anticipation

years old