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Community Corner 7/27/2014


Jeannie Lee

Date you started at LAB5: March 2012

Occupation: Semi-retired

Favorite LAB5 Workout Move: Too many to choose just one

Hobbies: Art, indoor cycling, hiking

Neighborhood: Kirkland

Children or Pets: Two daughters-Jessica and Lyndsey, one grandson-Asher

Comments: My daughter Jessica joined and thought it would be great for me. I came and it was the best thing I could’ve done. I love it. I live in Kirkland and don’t mind the travel.

Founder’s Corner 7/27/2014


Do You Have the Right Attitude?

Do you have what it takes to reach your weight-loss and fitness goals? If you think it’s all about diet and exercise, you’re wrong!

It sounds crazy, we know. Exercise and a proper diet are crucial to all weight-loss and fitness programs. But to reach any long-term goal — especially one that requires a major lifestyle change — you need to improve your attitude too. You can have all the external support in the world, but if your self-esteem isn’t right you’ll never have long-term success.

Having the right attitude is so important because thought is behavior. The power of the mind is total — the way you think about yourself manifests as your reality. We all know how easily negative thoughts can lead to lack of confidence, hopelessness, and depression. You’ve heard about self-fulfilling prophecy, right? Well, if you tell yourself that you’ll always be fat or you’ll never find happiness, chances are you’ll end up fat and unhappy. Doesn’t that make sense

Okay then, let’s turn that scenario around. Tell yourself that you can get fit and you will be happy. It’s that simple. You can master your own fate with positive thinking. You can do it and LAB5 is here to help you succeed! All the best to you! 

Alan and Bonnie Cashman

Co-Founders LAB5 Fitness

Q&A: Do You Ask Your Doctor For Antibiotics?

unnamed-3When WebMD published the results of a survey on antibiotic prescribing, it hit a nerve with doctors. Overall, 77% of patients said they have never asked for antibiotics. Many doctors say that’s not what they hear.
I’m not surprised many docs don’t buy it. I have certainly felt pressure to prescribe an antibiotic when I was confident it wasn’t needed. Some patients even argue or just head over to the urgent care center to get them.
Let’s Be Honest and Listen
As a patient, you have the responsibility to be honest with your doctor and help him come to an accurate diagnosis. Doctors have the responsibility to listen and use their years of experience and expertise to diagnose and treat patients appropriately.
If you have a stuffy nose, sore throat, cough – even if you’re blowing green gunk out of your nose – you probably have a cold. An antibiotic will do absolutely nothing. You also risk side effects (and some can be serious). There’s also significant concern that over-prescribing of antibiotics may make bacteria more resistant to the antibiotics we have.
And that last time you got better a couple of days after starting the antibiotic? That would have happened even if you didn’t take an antibiotic, because that’s how colds progress.
Unneeded Antibiotics Are Bad Medicine
Doctors must take responsibility, too, and help patients understand why an antibiotic is not in their best interest — not just because the doctor said so.
The survey shows health care providers prescribe antibiotics when they’re not totally sure they’re necessary about 20% of the time. But doctors are under increasing pressure to make patients happy. Many doctors’ pay is even linked to patient satisfaction. So sometimes we give in. That’s not good medicine for the doctor or the patient.
Honestly, it’s easier for us to give you an antibiotic. And we fully understand why you might expect that. You’ve paid the co-pay, taken off of work, and made the trip to the doctor’s office. You expect something out of that effort and cost. I get that.
Instead of an antibiotic, though, I would hope that you would expect your doc’s full attention, and for her to do what’s healthiest for you. Your doctor’s rational explanations and alternatives, like holding off on antibiotics to see if you get better on your own, are based on solid science and knowledge – not just stubbornness.
And I would hope that doctors would understand where patients are coming from. Understand they feel horrible and want help. They’ve made sacrifices to get to you. Appreciate that and advise and talk to them. Don’t just tell them what to do. Some studies have shown that dissatisfaction with care was due to poor communication – not due to whether patients got an antibiotic.
In the end, we all have responsibility to improve the patient-doctor relationship, and that may start with a cold.
Filed Under: Q&A

Recipes: Potato-Horseradish-Crusted Mahi-Mahi

Potato-Horseradish-Crusted Mahi-Mahi


1 cup  precooked shredded potatoes, (see Note)
1   shallot, finely chopped
1 tablespoon  prepared horseradish
1 teaspoon  Dijon mustard
1/2 teaspoon  garlic salt
1/4 teaspoon  freshly ground pepper
1 1/4 pounds  mahi-mahi, skin removed, cut into 4 portions
4 teaspoons  reduced-fat mayonnaise
1 tablespoon  canola oil
1   lemon, quartered
1. Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth of the potato mixture, pressing the mixture onto the fish.
2. Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4 to 5 minutes. Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more. Serve with lemon wedges.
Tip: Note: Look for precooked shredded potatoes in the refrigerated section of the produce department–near other fresh prepared vegetables.
Servings: 4 servings, Prep: 25 mins, Total: 25 mins
Nutrition Facts:
Calories 205, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 105 mg, Sodium 311 mg, Carbohydrate 9 g, Fiber 1 g, Protein 27 g, Potassium 623 mg. Exchanges: Starch 0.5,Lean Meat 4.Percent Daily Values are based on a 2,000 calorie diet

LAB5 Notes 7/27/2014

What’s the LAB5 Platinum Club All About?

The purpose of the Platinum Club is to encourage, promote and reward those members who attend regular workouts at LAB5 by providing a quarterly event outside the studio to enjoy an evening of fun with members peers building upon our community spirit and enhancing our relationship with our members.

How to Qualify:

To qualify members need to attend 60 classes for the current quarter or 20 classes the last month of the quarter to earn an invitation for yourself and one guest. A party along with beverages and delightful food is hosted by the Cashman’s, LAB5 Founders, from 6:00 pm to 8:00pm; usually the third Sunday after the qualifying quarter.
In recognition of active LAB5 Members that have been steady and loyal we are have recently added a new category to qualify for the quarterly Platinum Club party. For those members that have 500 or more cumulative visits to LAB5 and have an active membership for the quarter they are now eligible to attend quarterly events and also bring a guest regardless of the number of visits for the current quarter. We are pleased to add this option as a way to reward and thank our loyal long term members.

Next Event:

Sunday, October 19th 6:00-8:00pm. You don’t want to miss out!


LAB5 Sponsors Championship Softball Team!
LAB5 is the proud sponsor of the championship softball team The Greenbacks. The team won the championship game Thursday evening coming from behind in the bottom of the 7th inning to win 17-16!
The team has been together for 36 years and with new young talent this year captured the trophy again for the twelve time in their great history. Congratulations to an amazing group!

Community Corner 7/20/2014


Kimmy Coyne

Date you started at LAB5: June 2012

Occupation: Executive Administrator at a nonprofit

Favorite LAB5 Workout Move: 100′s on the reformer, they hurt so good!

Hobbies: Photographer, podcasting

Neighborhood: Capitol Hill

Children or Pets: None

Comments: Being a person with severe scoliosis, joining Lab5 and working out with such a supportive group was the best decision I have made to keep myself strong.

Founder’s Corner 7/20/2014

Lab5Fitness listing page 2 final
We see too many times that people let things get in their way which hinders their ability to reach their personal health and fitness goals. Don’t let unnecessary things get in your way or get you off track limiting your success.
Your ability to discipline yourself “to do what you should, when you should do it, whether you feel like it or not,” is the key to becoming a great person and living a great life. YOU CAN DO IT!When you develop the habits of self-discipline, you will accomplish more in a month than most people accomplish in a year. You can start with scheduling your LAB5 workouts in advance and not missing for any reason.  Give it a try for 30 days and see the amazing results you will get!  By establishing good habits at LAB5 they will follow you in your other endeavors in living a wonderful life.
Cheers to Your Success!
Alan and Bonnie Cashman
Co-Founders, LAB5 Fitness