Be Fit, Be Healthy, Be Happy

Seattle's Premier Boutique Fitness Studio | 606 Broadway East | (206).325.0662

Recipes | Pork Tenderloin and Roasted Apples with Cider-Thyme Sauce


Makes: 4 servings Prep time: 15 minutes Cook time: 25 minutes


4 teaspoons vegetable oil
1 1 1/4 – pound pork tenderloin, trimmed
1/4 teaspoon black pepper
1/2 teaspoon plus 1/8 tsp salt
2 tart, crisp apples (such as Granny Smith or Braeburn), cored and cut into 8 wedges
2 teaspoons unsalted butter
1 large shallot, finely chopped
4 teaspoons sherry vinegar
3/4 cup apple cider
12 ounces steam-in-bag green beans
2 tablespoons fat-free half-and-half
1 teaspoon Dijon mustard
1 teaspoon cornstarch
1 1/2 teaspoons minced thyme


Preheat the oven to 475 degrees . Heat 2 teaspoons oil in a large skillet over medium-high heat. Pat pork dry, cut in half crosswise and season with pepper and 1/2 teaspoon salt. Add pork to skillet and sear 1 to 2 minutes on all sides, about 6 minutes total. Transfer to a parchment paper-lined baking sheet; set skillet aside.


2. In a medium bowl, toss apple wedges with remaining oil and arrange along edges of baking sheet. Roast pork until internal temperature reaches 140 degrees , about 10 minutes. Transfer to a plate, tent with foil and let rest. Roast apples 5 to 8 minutes more or until bottoms are deep golden.


3. Meanwhile, add 1 teaspoon butter and shallot to skillet and saute over medium heat, about 3 minutes. Add vinegar; cook 1 minute, stirring constantly. Add cider, bring to a boil and cook 3 minutes. While cider simmers, cook green beans according to package directions, then toss with remaining butter and salt.


4. Combine half-and-half, mustard and cornstarch in a small bowl. Whisk into cider mixture; cook until slightly thickened, about 1 minute. Stir in 1 teaspoon thyme.


5. Transfer pork to a cutting board; stir juices into cider mixture. Thickly slice pork and divide among four plates. Spoon sauce over the top, sprinkle with remaining thyme and serve with apples and green beans.



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Founders Corner | Alan and Bonnie say Farewell and Thank You!


Dearest LAB5 Members,


We have enjoyed our experience at LAB5 over the last five years but feel this is a right time to sell the business effective September 1st, 2016. This decision was made after much careful consideration. Some of the primary reasons to sell are that we recently purchased a new home in Palm Springs, California, put our condo in Seattle on the market, plan to spend more time away from Seattle, both of us turn 65 this year and found a very qualified buyer who is a long-time LAB5 member!


We are really thankful to all our instructors, staff and members that have helped us and supported us along the way. We truly have appreciated your business and support. Without you LAB5 would be nothing!


Over the years we have been approached on a few occasions if we would have an interest in selling LAB5 but never found what we considered the right fit for a new owner until just recently when a four and a half year member, Alan Brown, approached us. Right away we knew he was the right person to take over LAB5 keeping things in place but help the business grow to new levels. Alan has a very successful background in the advertising business with an 18-year track record owning his own ad agency, DNA, and a very committed LAB5 member.


Alan plans no immediate changes in operations, procedures or personnel. We are sure Alan will be reaching out to you and getting to know each of you on a personal basis.


We are very grateful for meeting many great people over the last five years and feel like we have an extended family that will continue for years in the future. Alan was gracious to provide a lifetime membership for us and we are sure you will see us still around the studio when we are in Seattle.


Should you visit Palm Springs please feel free to give us a call or if you need any help with your visit. We wish you all the best in the future and hope that are paths cross again!




Alan and Bonnie Cashman



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LAB5 Notes | A Message From Our New Owner: Alan Brown!


LAB5 over machine (white)


Dear Lab5 Members


Four and a half years ago, I was encouraged by a long-time friend and Lab5 member, Katherine Logan to join her for a class – a 9AM Saturday TRX/Barre class taught by Jessie Smith. I was a bit skeptical, (I didn’t really know what TRX or Barre was) and I only went because of Katherine’s enthusiasm. After 45 minutes of both hell and ecstasy, of laughing and almost throwing up, I was hooked. That day, I became a regular at Lab5 member.


I love going to Lab5 – I’m achieving my fitness goals, the instructors are so awesome and it’s been great getting to know interesting and cool members. And that got me thinking… “if you love it so much, why not really make a stronger commitment?”


I approached Bonnie and Alan about buying Lab5, and as they say, the rest is history. I’m in awe of the strong business and community Bonnie and Alan have created through Lab5. This has been their baby for the past 5 years, and their commitment to you and the product is truly unmatched. I’m forever grateful that I was introduced to the studio and to them.


I’m also excited for the next chapter of Lab5. I hope to bring my branding, marketing and advertising experience to keep things exciting and fresh to help Lab5 grow. But please know that the incredible team, and the efficient procedures and operations won’t change.


If we don’t already know each other, I look forward to meeting and getting to know you in the coming weeks and months. In the meantime, please don’t hesitate to reach out to me with any questions, suggestions or concerns. I’m all ears! My email is




Alan Brown



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Recipes | Chicken & Chili Stir-Fry




Makes: 4 to 6 servings Prep time: 10 minutes Cook time: 10 minutes

Nutrition facts per serving: 333 calories, 34g protein, 11g carbohydrate, 18g fat (2.3g saturated), 2g fiber


1 pound boneless, skinless chicken breasts, rinsed and patted dry
1/2 teaspoon salt
1/2 teaspoon black pepper
3/4 cup reduced-sodium chicken broth
1 1/2 tablespoons low-sodium soy sauce
1 1/2 teaspoons cornstarch
1 teaspoon honey
1 1/2 tablespoons canola oil
1 1/2 teaspoons sesame oil
1 small bunch scallions, chopped, whites and greens separated
3 garlic cloves, finely chopped
1 tablespoon peeled, grated fresh ginger
1/8 teaspoon red pepper flakes
2 cups bean sprouts
1/2 cup unsalted roasted peanuts
Steamed brown rice (optional)


1. Cut the chicken into 3/4-inch chunks; season with the salt and pepper. In a small bowl, whisk together the chicken broth, soy sauce, cornstarch, and honey.


2. In a large skillet over medium-high heat, add the canola and sesame oils. When the oil is hot, stir-fry the chicken until just cooked through, 4 to 5 minutes. Transfer to a plate.


3. Add the scallion whites, garlic, ginger, and red pepper to the pan; cook 30 seconds. Add the bean sprouts; stir-fry 1 minute more.


4. Stir the broth mixture into the skillet and reduce the heat to simmer. Scrape the browned bits from the bottom of the pan and cook until the sauce is slightly thickened, 1 to 2 minutes. Stir in the peanuts, chicken, and scallion greens; cook 1 to 2 minutes more. Serve over brown rice if desired.




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LAB5 Notes | Biannual Member Survey Results!


LAB5 over machine (white)


Thanks for contributing to our recent member survey! We’re pleased to hear that our members are happy with their time at LAB5, and we are looking forward to incorporating some of your suggestions! Here are a few of the responses we’ve received:

  • Love this place, was a little intimidated by the cost at first, but after just one month, you can tell it’s totally worth it.
  • I believe your customer support is great, and I love the place concept and implementation.
  • Very impressed with cleanliness.
  • Service at the Front Desk has improved this year, in my opinion! More aware/knowledgeable/helpful/friendly.
  • Would love to have nutrition and/or body awareness for individual members brought in to the studio.
  • I really feel like the instructors really know their stuff and always push to help me get the best workout possible. So far I have enjoyed everything about Lab5.
  • More TRX classes would be awesome!

WOW! You really love our instructors. Here’s a small selection of your kind comments:

    • LOVE Jaina and her tabata classes, she’s awesome!
    • Amy great for barre…very engaged and interactive, always checking in on form and posture.
    • Any of the reformer classes with Marlys. She provides very clear communication about exercises and has calm cheerful manner. I especially enjoy power reformer lite as it is a class that is at my ability.
    • Jessie – Mat Blast – great workout, good attention to each person in the class.
    • Marlys & David: I like them because they are patient and helpful. They don’t make me feel self conscious if I can’t do something.




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Community Corner | Jill Benson


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Date you signed-up with LAB5: January 2016 – Riley recommended that I try it and I’ve been coming ever since!


Occupation: Biotechnology Professional


Favorite LAB5 Move: Any sort of Booty Busting move


Hobbies: Cooking, Going for walks, Drinking wine 😁


Neighborhood: Madrona


Kids/Pets: Bosworth (Pitfall) & Leroy (One-eyed Boston Terrier)


Comments: LAB5 Pilates has been a great new routine in my life, I even “grew” 1/2 an inch since joining! It’s also fun and different every class, I have several friends who are now hooked and we do it together to keep each other on track! My picture is with some of my LAB5 buddies at the Beyonce concert! (we love it when they play her songs for Pilates.)




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