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

Lab5 Notes 7/20/2014

LAB5 continues to grow and we are excited to introduce two new instructors! Welcome David Lyman and Brenna Kramer.

David Lyman head

Methods: TRX, functional movement, foam rolling, resistance bands, strength and conditioning, PiYo
David Lyman has a passion for fitness, self-improvement, and following what inspires him. He holds an MBA degree and CPA license, but decided to leave his desk job to take on a new challenge professionally. He studied personal training through the National Academy of Sports Medicine.  His certifications include:

- NASM Certified Personal Trainer (CPT)

- NASM Performance Enhancement Specialist (PES)

- NASM Corrective Exercise Specialist (CES)

- NASM Weight Loss Specialist (WLS)

- Certified PiYo instructor

- Registered TRX instructor

David loves helping people restore functional stability after injury or long-term inactivity. He has ample experience working with deconditioned adults, youths, and seniors as they get back into an active lifestyle. He loves researching difficult issues for clients, and he relentlessly studies health and fitness, keeping up with new evidence as it emerges.

He enjoys century bicycle rides including the STP, RSVP, and international bicycling touring. He completed one marathon and two triathlons. He especially enjoys muscle building, having once added 50 pounds to his frame in a year for fun!

David recently spent a year in Hawaii, studying advanced fitness techniques and training clients at the Island Club and Spa in Honolulu. In Hawaii, he enjoyed hiking, snorkeling, and ocean swimming. David has performed as a dancer and a singer. When not at the gym, you can find him practicing yoga in local parks, running, biking, or meditating in the great outdoors.


Brenna Bio

Brenna is a Seattle native, lover of food, and a yoga and fitness instructor.  She has 15+ years of dance experience which first exposed her to the practice of yoga, and she never looked back.

She first began teaching yoga and Pilates at Western Washington University when she was completing her B.S. in Community Health.  She is 200hr Registered Yoga Teacher, and is a certified Pilates instructor through Balanced Body.   Her passion and experience in dance has led her to begin teaching high energy Barre classes.

Her classes are a blend of two worlds.  She believes, that in creating a practice based in both art and science we can become more embodied and integrated human beings.  Trained as a dancer as a child and young adult, her classes move with grace and beauty synced with rhythmic breathing.  Yet, she directs each student to support their bodies, by having proper body alignment and spinal stability.  By moving with integrity, we can more genuinely create a beautiful, sustainable lifestyle on and off the mat.

When she is not teaching classes she enjoys exploring this wild world through travel, cooking and eating, literature, art, and hiking the great outdoors.

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

Move of the Week: Side Split

Brenna 2Brenna


Purpose: Strengthen adductors or abductors and improve standing balance and coordination.
Springs: One yellow to one blue for adductor focus.
Start Position: Facing one side of reformer, step up on stable side first and then onto carriage side. Keep feet in parallel position and pelvis neutral. Hands can start at hips to ensure pelvis stays steady and neutral.
Movement Sequence: Adductor focus. Inhale: Press carriage out. Exhale: Bring carriage back to stopper.
Repeat 8–10 times on each side.

Confessions of a Sugar Addict

The evidence of is mounted against you. Midnight runs for Haagen Daz, an empty carton of Ben and Jerry’s on the nightstand. Did I eat that? I don’t even remember doing it but I am feeling the effects of a sugar coma. I had never felt this way before. I was out of control!!

The Bittersweet Truth about SUGAR

In Spring of 2008, after my bioidentical hormone experiment led to a hysterectomy, gall bladder removal and polyps, a perfect storm was created in my body which when combined with my sugar addiction presented as squamous cell skin cancer. My husband, Alan, had already begun to eliminate sugar and refined carbs from his diet and was having amazing results, but I just couldn’t let go of my ice cream. 11months and 22 surgeries later I knew what I had to do –it was time to get this “sugar”monkey off my back.

Sugar Bankrupts your Immune System Bank Account

Did you know the average American consumes 160 lbs of sugar a year? Even small amounts of sugar can cause a 50% reduction in immune function for up to 5 hours after you eat it. Hard to fathom but it explains why diabetes, heart disease, and many other health issues are on the rise. Turns out, cancer cells thrive on sugar and I was fighting it. I needed to give my immune system every advantage I could offer, it was time to cut off the sugar life-line.

Breaking the Addiction ….Sweet Surrender!

I’m not going to tell you that this was easy… it was hell at first but I did it and you can too. Here are my tips for successful “withdrawal”
1. Make a decision that this is life/death – understand and feel what happens if you don’t change
2. Know your Sugar Facts: Read labels for sugar content (if there’s more than 5 g in any one product, don’t buy it)
3. Try Gymnema Sylvestre (an herb that really helps curb the cravings and balance blood sugar)
4. Substitute Stevia – only on occasion as a natural sweetener (I love the Stevia Clear brand liquid for taste and purity)
5. Nourish your Body with Nutrient Dense Foods (Green stuff, nuts, seeds, healthy fats, quality proteins) – the more you feed your cells the things they need to thrive the less they will scream at you for things that ultimately destroy them.

I am not a health professional but have worked with many and now I am truly a success story. Don’t wait for that Wake up call, make the change now and start Enjoying the GOOD Life!