Be Fit, Be Healthy, Be Happy
Be Fit, Be Healthy, Be Happy
Seattle's Premier Boutique Fitness Studio | 606 Broadway East | (206).325.0662
Date you signed-up with LAB5: Spring 2012
Occupation: CEO at DNA Seattle (advertising agency) and as of Sept 1 owner of Lab5 Fitness
Favorite LAB5 Move: TRX one leg burpee
Hobbies: watching my kids play sports, gardening, remodeling
Neighborhood: Mercer Island
Kids/Pets: Gunnar (12) Annika (11)
Comments: I love working out at Lab5!
Summer is coming to a close, and fall is just around the corner. You know what that means- pumpkin spice everything (is anyone as excited about this as me??), leaves changing, back to school, and shorter days. At LAB5 it also means some fun new things!
As of September 1st, LAB5 is under new ownership! Alan Brown is a long-time member, and has some exciting plans for our beloved studio. Stay tuned for client specials, workshops, and activities! Alan loves our clients, instructors, and thigh-burning classes, and he and I have been working hard to take LAB5 forward in the best ways!
One of our upcoming September activities is the “Pike to Plank Challenge”! You can participate in this challenge in 4 simple steps- “Like” LAB5 Fitness on Facebook, take a video or 2 pics of yourself doing our favorite LAB5 move (Pike to Plank) with the most creative background you can think of, post it on your Facebook page with the hashtag #LABPiketoPlankChallenge, and tag LAB5. At the end of the month, there will be 3 winners (1st, 2nd, and 3rd place) who will win discounts on retail to memberships! For details, check out our Facebook page starting September 1st!
Be sure to grab a few Referral Cards at the front desk to hand out to your friends! For every referral you bring in, you receive 500 Perkville points (that’s a free pair of Toesox in one fell swoop!), and they receive a complimentary referral class. You love LAB5’s killer classes, so why not share the love? (or share the pain ;)
As always, if you ever want a more personal experience to work on specific issues or to simply enhance your workout at LAB5, all of our instructors are available for one-on-one personal training. If you are interested, please speak to the front desk, or to your favorite instructor to set up an appointment.
Wishing you all a wonderful weekend, and a beautiful August’s end,
Amy Lenhardt (Fitness Director) and your LAB5 Team
Q. How many steps should I take everyday?
A. At least 10,000 steps!
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.
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@lab5fitness.com.
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.