Be Fit, Be Healthy, Be Happy


Seattle's Premier Boutique Fitness Studio | 606 Broadway East | (206).325.0662

Founder’s Corner | Members Feedback!

 

We recently conducted our semi-annual members survey and always appreciate the honest and important feedback from our members. Below is a sample of random comments from our members.

 

How would you rate your level of satisfaction with us?

 

  • Ever since I joined Lab5 when it opened, I have really appreciated the type of classes, the camaraderie and friendliness of the instructors and the front desk staff. I also like the professional quality of the instructors. I think that Bonnie and Alan are on top of it when it comes to monitoring the quality of their studio. Thanks, guys!
  • LAB5 offers so much more than I thought it would and I’m so glad I decided to check it out. The classes, facilities, teachers and other members make me excited to come to class and get my sweat on!
  • It’s been a great way for me to improve my fitness level!
  • Highly satisfied w/yoga class I am taking.
  • I’m satisfied with the service. I like the front desk people; they’re friendly and welcoming. The classes are very good. The reason why I’m not rating as high is because the fee is too high and I don’t appreciate the 0 tolerance for late cancellation regarding working matters. I work in a field that requires flexibility and as exception I need to cover or stabilize a crisis and I don’t appreciate that I have to pay even when it’s exceptional. The parking is another issue.
  • It would be nice if a couple of challenging noon classes during the week. Perhaps more cardio offerings
  • I wish I could be pushed a little harder. I want to improve.
  • Really wish a punch card without the month expiration was in place.
  • I love the classes and space. I do feel frustrated by the expiration date of packages. I would be more inclined to buy more if my credits lasted 12 months.
  • Some classes are excellent, some are disappointing. I go for the atmosphere, cleanliness an variety of classes. Lately the variety has been harder to find at the times that I go between 9am-12pm

 

Thank you for your feedback!

 

 

Alan and Bonnie Cashman | Co-Founders LAB5 Fitness

 

 

 

 

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Community Corner | Mimi Samuel

 

 

Date you signed-up with LAB5:  February 2012

 

Occupation:  Associate Professor of Lawyering Skills, Seattle University School of Law.

 

Favorite Move:  Anything that has my legs in the straps; anything on the jumpboard, especially jumps like Peter Pan!

 

Hobbies: Travel  — international and local; hiking; stand up paddle board yoga.

 

Neighborhood: Capitol Hill

 

Kids/Pets: Two cats — Luke and Sebastian

 

Comments:  The photo is of me on a recent hiking trip in the Carpathian Mountains in Romania!

 

 

 

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Recipes | Gluten-Free Banana Bread

 

Banana Bread

Ingredients

3 medium ripe bananas (~1.5 cups)
1/2 tsp pure vanilla extract
1 egg (or sub 1 chia or flax egg)
3 Tbsp grape seed or coconut oil, melted
1/4 cup organic cane sugar
1/4 cup packed brown sugar
2-3 Tbsp honey, depending on ripeness of bananas
3.5 tsp baking powder
3/4 tsp sea salt
1/2 tsp ground cinnamon
3/4 cup almond or dairy milk
1 1/4 cup almond meal
1 1/4 cup gluten free flour blend
1 1/4 cup gluten free oats

 

Instructions

Preheat oven to 350 and line a loaf pan with parchment paper or spray with nonstick spray.
Mash banana in a large bowl. Add all ingredients through almond milk and whisk vigorously to combine. Last add almond meal, gluten free flour blend and oats and stir.
Bake for 1 hour – 1 hour 15 minutes. When ready, it should feel firm and be crackly and golden brown on top.
Let cool completely before cutting or it will be too tender to hold form.
Serve with butter and honey or as is. Store leftovers in a covered container for up to a few days. Slice and freeze for longer term storage.

 

 

 

 

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Recipes | Healthy Mac and Cheese

 

macncheese

 

Nutrition information (PER SERVING, about 2/3 cup): 237 calories, 17g protein, 31g carbohydrate, 7g fat (4g saturated), 3g fiber

 

Ingredients

  • Nonstick cooking spray
  • Salt
  • 4 ounces whole wheat macaroni
  • 1/2 cup onion-garlic puree
  • 1/2 teaspoon dry mustard
  • Pinch cayenne pepper
  • 1 cup shredded 50 percent reduced-fat cheddar
  • 1/3 cup nonfat Greek yogurt
  • 1/4 cup whole wheat panko bread crumbs
  • 1/4 cup grated Parmesan

Directions:

 

  1. Preheat the oven to 425 degrees. Mist an 8-by-8-inch baking dish with cooking spray; set it aside.
  2. Bring a large pot of salted water to a boil. Add macaroni and cook according to package directions, drain.
  3. Meanwhile, bring onion-garlic puree, mustard, and cayenne to a simmer in a small saucepan over medium heat, stirring often. Whisk in cheddar until melted. Remove from heat and whisk in yogurt.
  4. In a medium bowl, toss the macaroni with the cheese sauce. Season with salt to taste. Pour the mixture into the prepared baking dish and sprinkle panko over the top. Top with Parmesan.
  5. Bake until Parmesan is melted and macaroni is hot throughout, about 10 minutes.

 

 

 

 

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