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

Founders Corner: Health And Fitness Tips From The Founders!


In our previous businesses, financial services, there appears too be some similar traits that people also face in the health and fitness area. Many clients were always looking for a “magic bullet” for financial success and often got off the track buying into get rich schemes or the latest fad.  Often times these schemes or fads proved to be very costly. If it sounded to good to be true it usually was. Also, many were looking for instant results and could not follow a plan to reach their goals. We had a saying “People don’t plan to fail they fail to plan and stay with it.” Only 5 out of 100 Americans ever reached financial independence by retirement age.

When it comes to health and fitness we are finding the similar traits for many people. There is NO “magic bullet” but a lot of misinformation. Why are so many people in the US overweight, obese or tried many different things that haven’t worked with all the information and programs available today? 

Our experience indicates the formula for success in health and fitness to be 80% eating a healthy diet and 20% exercise. Simple but so true!

When it comes to a healthy diet the biggest thing to remember is to avoid sugar as much as possible. It’s hard to avoid sugar but if you work at it you can do it.

Doctors tell us the maximum daily intake of sugar should be no more than 40 grams. There are 4.2 grams of sugar in a teaspoon.  2 slices of whole wheat toast has 10 teaspoons!  1 glass of freshly squeezed orange juice has 21 grams of sugar, just one glass!  Yes, fresh orange Juice!  Did you know that?

Many things we eat have huge amounts of sugar and we are not even aware of it.  Learn to read the labels of the products you buy, especially processed foods, avoiding as much as possible and any food that contains a lot of sugar including fruit.  Avoid products that use words like healthy, fat free, natural, and gluten free before you read the label checking the sugar content and calories. If you don’t conquer the healthy diet part of the formula for success in health and fitness you’ll never find the right exercise regime that will produce long-term results.

When it comes to exercising pick workouts that give you a full body workout, you can see results and you enjoy doing it.  This will help you to succeed and stick with your fitness goals allowing you to achieve them.  Joseph Pilates stated many years ago “In 10 classes you will feel the difference, in 20 classes you will see the difference, and in 30 classes you will have a whole new body.”

LAB5 offers a variety of workouts that fit our criteria!  Pick the classes that fit your fitness needs and busy schedule.  If you have any questions please do not hesitate to ask us or send an email. 


Here’s to your success!

Alan and Bonnie Cashman | Co-Founders LAB5 Fitness


Recipe: Grilled Steak With Mediterranean Barley Salad


Makes: 4 servings Prep: 25 mins | Cook: 12 mins

 Nutrition Information (PER SERVING): 508 cal., 23 g total fat (5 g sat. fat), 850 mg sodium, 48 g carb. (8 g fiber), 28 g pro.


  • 3/4 pound flank steak, trimmed
  • 2 teaspoons Italian seasoning blend
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 15 – ounce can no-salt-added chickpeas, drained and rinsed
  • 2 cups cooked barley
  • 1 cucumber, seeded and diced
  • 1/2 cup chopped roasted tomatoes
  • 1/2 cup lemon dressing
  • 1/4 cup chopped fresh basil
  • 1/4 cup pitted Kalamata olives, chopped
  • 1/4 cup crumbled feta



  1. Heat a grill to medium high or a grill pan over medium-high heat. Pat steak dry with a paper towel and sprinkle both sides with Italian seasoning, 1/4 teaspoon salt, and pepper. Grill steak 4 to 6 minutes a side or until it reaches desired degree of doneness. Transfer to a cutting board and let rest 5 minutes, then cut across the grain into thin strips.
  2. Meanwhile, in a medium serving bowl, combine chickpeas, barley, cucumber, tomatoes, dressing, basil, olives, feta and remaining salt.