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

LAB5 Notes 12/21/2014

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The Holiday’s & the New Year are fast approaching! We have some terrific gift ideas for your holiday season. We have our 5 Pack of Gift Certificates available now on sale for $100 saving $50 or 33%! This is perfect if you have visitors this season & would like them to take a class with us.
We have gift cards available in any denomination. This makes a great gift too! Perhaps you’d like to treat someone with a private or duet session? This could be the perfect gift for that someone on your shopping list you just don’t know what to get.
Please note, our Gift Pack of 5 Certificates will be only available for purchase at $100 until Dec. 31st and can be used up to 6 months from the date of purchase. Call us or stop by the front desk with any questions.
Please Note Schedule Changes:
Please note we will offer a modified schedule Christmas Eve, Christmas Day, New Year’s Eve & New Year’s day. Please book your classes early!

LAB5 Fitness Class Names and Descriptions

We are changing the names and descriptions of some of our Reformer classes effective1/1/15 to give everyone a clearer idea of what to expect in each class.  You will still achieve the great workouts and results that you have come to expect but a clearer idea of what each class is all about!  If you have any questions please ask your instructor or the front desk attendant for more details. Thank you for your business and continued support!

New Name: Reformer: Tone and Stretch  (Previous name: TLC)

A low intensity class that incorporates traditional principles of Joseph Pilates, some mild strength training, and a lot of stretching using the unique reformer springs to lengthen you out. This class is ideal for:

  • Beginners who want to be introduced to our workouts
  • Those who are rehabilitating injuries
  • When you want to focus on stretching and recovery from your hard workouts

New Name: Reformer Fit: All Levels (Previous names: Tone and Sculpt,  Intensive Core Conditioning, TLC)

A medium intensity class that is a fusion of traditional Pilates, functional strength training, and a little sweat. This class is structured to truly be accessible to all levels, so the instructor will be giving you personal attention, customizing the movements for you. This class is ideal for:

  • Beginners who want to be introduced to our workouts
  • Members who want a little more work, muscle toning and lengthening, at an intermediate level.
  • A medium level recovery from harder workouts.

Cardio Reformer

New Description:

A high energy workout on the reformer that uses various intervals, circuits and plyometrics to keep your heart rate very high and your lungs gasping. Appropriate recovery periods are included, but the intensity is high. There is still enough strength focus to maintain your metabolism long after you leave. As with all of our classes, modifications are made for movements that are difficult or new for you.  This workout is ideal for:

  • Intermediate and advanced fitness levels.
  • Members who want the cardiovascular benefit of working out just under their maximum heart rate for brief intervals, separated by recovery periods.

Power Reformer

New Description:

A high intensity workout that combines Pilates principles, strength training, and quality

movement, at a pace that keeps your heart rate elevated to ensure a full body,

cardiovascular workout. More importantly, you will leave with a high metabolism that

continues to burn body fat. The class will begin with a warm-up, and end with a cool-

down and stretching. Bring water, a towel, and be ready to have fun, listen to great

music, and to sweat! Don’t worry, your instructor will modify for you and help you through

  1. This class is ideal for:
  • Intermediate and advanced fitness levels (courageous beginners usually do just fine)
  • Those who what the muscle tone, fat burning, and elevated metabolism that results from a well-designed, full body workout
  • Members who want to work hard, but in a safe environment using only quality movements.
  • Results!

New Name: Pilates (Previous name: Purist Reformer)

This is a workout that is built on the principles of Joseph Pilates. His method is the art of controlled movements, which should look and feel like a workout when properly structured. If practiced with consistency, Pilates improves flexibility, builds strength, develops control and endurance in the whole human body. It puts emphasis on alignment, breathing, form, technique, developing a powerfully strong core, and improving coordination and balance. Pilates’ system allows for different exercises to be modified in range of difficulty from beginner to advanced.  Intensity can be increased over time as the body conditions and adapts to the exercises. Some of the movements are technical, but your instructor will help you through them, and your skill will develop.

New Name: Advanced Pilates (Previous Name: Advanced Purist)

This workout builds on the principles and movements you develop in Pilates and adds more challenging positions using your foundation of strength, control, balance and technique. This class is ideal for:

  • Intermediate and advanced members who want to build on their PIlates skills and challenge themselves further.

Recipes: Grilled Sirloin With Horseradish Chimichurri and Quinoa Pilaf


  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 4 cloves garlic, 2 whole and 2 minced
  • 2 cups stemmed fresh parsley, packed
  • 1 cup chives, packed
  • 1 tablespoon fresh horseradish or 1/2 teaspoon red pepper flakes
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 2 shallots, halved and sliced
  • 1 celery stalk, trimmed and diced
  • 1/2 red bell pepper, diced
  • 1 carrot, shredded
  • 1 cup quinoa, rinsed
  • 2 cups low-sodium vegetable stock
  • 2 tablespoons fresh chives, chopped
  • 1 1/4 pounds sirloin steak
  • 1 teaspoon ground cumin
  1. Combine 1 tablespoon of the oil and 1 tablespoon of the vinegar and the lemon juice, whole garlic cloves, parsley, chives and horseradish or red pepper flakes in a food processor. Pulse to combine; season with salt and black pepper to taste. Set aside.
  2. In a medium saucepan over medium-high heat, add 1 tablespoon of the olive oil and the minced garlic, shallots, celery, bell pepper and carrot; cook 3 to 4 minutes. Add the quinoa and cook 2 minutes, stirring constantly. Add the vegetable stock and bring to a boil. Reduce heat to low; cover and simmer 12 to 15 minutes or until water is absorbed. Mix in the chives and season with salt and black pepper to taste.
  3. Heat a grill pan over medium heat. Drizzle the steaks with remaining olive oil. Season both sides with the cumin and salt and black pepper to taste. Cook steaks 5 minutes per side for medium rare. Remove from heat and let rest 10 minutes. Remove fat from edges and thinly slice steak against the grain.
  4. Serve with quinoa and chimichurri.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 498 cal., 22 g total fat (6 g sat. fat), 34 g carb. (4 g fiber), 37 g pro.

Move of the Week: The Ball Press








Prop: Blue ball

Spring Setting: 1-2 light or medium
Purpose: Develops the muscles of the core an lower body; promotes balance, coordination and flexibility; reinforces neutral pelvis and neutral spine.
Setup: Lie on your back on the carriage, with your feet on the ball in the center of the foot bar, pelvis and spine in neutral.  Keep your arms at your sides, pinkies pressing into the carriage.  Reach the back of your neck long against the headset, engage your lats and broaden your collarbones.  Wrap your rib cage and draw your navel in toward your spine.
1.  Inhale as you slowly press away.
2.  Exhale, returning the carriage home.  Do 10 reps.
Tip:  This is a core exercise and make sure to engage your abdominals as you press the carriage away.
Modification: Stop the carriage halfway out.
Advanced: Perform with just 1 leg on the ball; the other is extended toward the ceiling, foot pointed.

Founders Corner 12/21/2014


As we enter the holiday season, we continue to be humbled and excited by all the wonderful people we have met as a result of LAB5.  We truly have the best members, community, instructors and staff.  We were back in Seattle last week having a chance to reconnect with many of our members and look forward to our next visit hosting the Platinum Club party on Sunday, January 18th!

The results for those who continue workouts on a regular basis have been amazing. Toning, sculpting, balance, strength, range of motion, higher energy and flexibility. It’s all about RESULTS, plus having Fun!

Your many well wishes and testimonials have let us know that we are on the right track in moving forward as the fitness studio of choice in Seattle again for 2015. Thank you so much!

Please get off to a fast start for the New Year by committing to workout at least three times a week at the LAB.  Joseph Pilates once said:

“A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion.”

We are very excited about the many possibilities that lie ahead for you and LAB5.

Happy Holidays!

Alan and Bonnie Cashman

Co-Founders, LAB5 Fitness

be fit, be healthy, be happy

Community Corner 12/21/2014


Vanessa Horn

Date you signed-up with LAB5: 10/30/14

Occupation: Finance student/Model

Favorite Move: Mermaid

Hobbies: Baking, hanging out with my dog (Norman), camping/hiking, working out at Lab5!

Neighborhood: West Seattle (Best Seattle)

Kids/Pets: No/Yes, see Hobbies.

Comments: So happy to have found the Lab5 family through my friend, Hawa. I couldn’t have joined at a better time in my life. Working out here has been my saving grace over the past month. It’s made me into a stronger person, inside and out (even on the yellow spring, Ron!)

Who Knew?

How About a Little Background on Joseph Pilates?
Born in Germany in 1880, he had a difficult youth, suffering from asthma, rickets, and rheumatic fever. To combat the effects of these ailments, he studied and learned body building, diving, skiing, and gymnastics. In 1912, Joe went to England where he earned a living initially as a boxer, circus performer, and a self defense trainer of English detectives. When World War I broke out, Joe was interned with other Germans designated as ‘enemy aliens’ at a camp in Lancaster. He trained other internees in his physical fitness exercises, and is widely credited with the noted fact that none of his trainees died during the influenza epidemic that killed thousands in England that year. unnamed-2


Returning to Germany after the war, where he continued his fitness training programs, the German government requested that he apply his training in and for the German Army. At this point, in 1926, he decided to emigrate to the United States. He met his future wife Clara on the boat trip to America and, together, they established a studio in New York City to teach and share his knowledge and fitness programs. He attracted the attention of several major dancers and dance studios, including such well-known names as Martha Graham and George Ballanchine, who sent many of their own students to Pilates. He lived to the age of 87, a fitting tribute to the effectiveness of his training methods and fitness exercises. The rest continues to be history.

Q&A: How Will I Benefit from Pilates?

unnamed-1Q: How Will I Benefit from Pilates?

A. You will gain strength in many different areas, as well as increased flexibility. This form of exercise will focus on strengthening your core abdominal muscles, which will help with the different moves and stretches during class. While many moves focus on the center of the body, you can also build strength in your arms and legs. The deep breathing technique that is used throughout Pilates can be useful for reducing stress and anxiety whether you are in class or going about your daily activities. Whether you are a beginner or experienced using the reformers, Pilates will give you a chance to target your weaker areas, leading to a more sculpted and toned body as well as better posture.

Filed Under: Q&A