Seattle's Premier Boutique Fitness Studio | 606 Broadway East | (206) 325-0662

Recipes: The Life-Changing Loaf of Bread

Makes 1 loaf

1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
½ cup / 65g hazelnuts or almonds
1 ½ cups / 145g rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
3 Tbsp. melted coconut oil or ghee
1 ½ cups / 350ml water
1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 350°F / 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

Copyright © 2014 My New Roots. But please share this with your friends :)

Founders Corner 9/21/2014

Lab5Fitness listing page 2 final

There is much discussion and emphasis on ideal weight in the health and fitness world. Our experience indicates your weight is important but a better indicator of your overall health is your blood profile. Your blood profile gives you a snapshot in time where you stand. We recommend you establish a base line with your doctor for your blood profile and then have routine checkups at least annually. Your profile will show where you stand for the many markers in your blood and if you are in the healthy range. With proper diet and exercise many can have and maintain an ideal profile!  When was the last time you had your blood checked? 

Alan and Bonnie Cashman
Co-Founders LAB5 Fitness

Community Corner 9/21/2014


Ella Li

Date you started at LAB5: October 2011

Occupation: Girl about town

Favorite Move:  Toss up between the burpee and rowing on the reformer

Hobbies:  tennis all day everyday

Neighborhood:  Capitol Hill

Kids/Pets:  Pomeranian Yorkie mix Mr. Wilson

Comments: I love coming to lab5 daily. The community within the gym is like no other place I have worked out. The trainers are awesome and correct my form when needed. Playing tennis I have had several injuries over the years I was forced to wear a knee brace while playing. Since joining lab5 I have been able to focus on workouts for my knee and haven’t used the brace in 14 months. I will continue to tell my friends, neighbors and strangers about Lab5 because I truly believe they are the best around. Stop. Drop. Burpee.


Move of the Week: Short Spine

Short Spine

Muscle Focus

  • Abdominal muscles


  • To develop spinal articulation
  • To increase flexibility in the lower back and hamstrings

Keep the feet positioned above the face and the legs in a diamond shape as the spine rolls down through deep flexion onto the carriage after the shoulder stand. This provides a wonderful stretch for the lower back. Focus on maintaining the diamond shape of the legs without further bending of the knees as you return the starting position and place the pelvis in neutral (use the hip extensions).


  • Bring the carriage all the way to he stopper before rolling up
  • Keep tension in the straps when up on the shoulders and bending the legs into the diamond shape
  • Maintain the diamond shape of the legs during the final phase, emphasizing hip extension rather than bending the knees.



Inhale. Lie supine with the feet in the straps in the frog position, feet dorsiflexed. Note that the headrest must be down.


Exhale. Straighten the legs and plantarflex the feet.


Inhale. Bring the legs overhead, moving the carriage to the stopper. Exhale. Articulate the spine, rolling up onto the shoulders


Inhale. Bend the knees, creating a diamond shape with the legs. Exhale. Articulate the spine downward, keeping the feet above the face.


Inhale. Dorsiflex the feet, draw the sacrum toward the carriage and return tot eh starting position

LAB5 Notes 9/21/2014

LAB5Fitness Receives 2014 Seattle Award

Seattle Award Program Honors the Achievement

SEATTLE September 10, 2014 — LAB5Fitness has been selected for the 2014 Seattle Award in the Yoga category by the Seattle Award Program.

Each year, the Seattle Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Seattle area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2014 Seattle Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Seattle Award Program and data provided by third parties.

About Seattle Award Program

The Seattle Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Seattle area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The Seattle Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community’s contributions to the U.S. economy.

SOURCE: Seattle Award Program

Frequently Asked Questions:

What is the Seattle Award Program?

Each year, in and around the Seattle area, the Seattle Award Program chooses only the best local businesses. We focus on companies that have demonstrated their ability to use various marketing methods to grow their business in spite of difficult economic times. The companies chosen exemplify the best of small business; often leading through customer service and community involvement.

For most companies, this recognition is a result of your dedication and efforts as well as the work of others in your organization that have helped build your business. Your team is now a part of an exclusive group of small businesses that have achieved this selection.

Am I the only winner in my business category?

Yes, only one winner is selected per category for each town.

Where can I see the list of this year’s winners?

Notification to other award winners in Seattle will be made over the next several weeks. After all award recipients have been notified, we will post the complete list of winners on our website.

Can the award be for a larger area than my town?

All 2014 Awards are issued based on the location of your corporate headquarters even though your service area may extend beyond that town.