Lab5 over machine (white)

606 BROADWAY E                                                Like us on Facebook    View our profile on LinkedIn    Follow us on Twitter    Find us on Yelp    View our videos on YouTube    Visit our blog                                                  Contact

Greetings!   

 

~ LAB5 welcomes new community partnerships, & upcoming events ~

 

Built For Man - 
Let us introduce Built For Man, a small, but mighty fashion-forward company based in Seattle; known for fashionable apparel that complements and enhances your personal style... light yet modern pieces made of natural fibers designed specifically to provide you with the most comfortable layering items for this, and every season. But, we love them for more than their clothing, they also stand for and support many causes. They also chose co-founder Alan Cashman as their Built for Man of the Month; check out the feature here.

 

Eat Local - 
We're very excited to welcome our newest neighbor to the community. Eat Local proudly brings over 80 years of Washington farming heritage into their urban marketplace. Their foods are prepared with Northwest farmed, organic or sustainably grown produce, grass fed and finished meats & free-range chicken. Everything on their menu--from appetizers all the way to dessert--is home-made in their kitchen. They officially open today. Stop by and check out their Grand Opening Party on June 21st, from 5:30-7:30pm. They will have live music, food, and beverages.

 

 

Save the date.... Capitol Hill Pride Festival - Saturday June 23rd!
Come out to the LAB5 festivities as Broadway closes down to celebrate Pride (11am to 10pm). We will have a booth in front of the studio for fitness demos, and even free refreshments during the Open House (1-6pm). In addition we will be raising funds for the local Lifelong AIDS Alliance
 

Win a Kindle, Visa Gift Card, free month pass and MORE during our upcoming client appreciation contest. The contest will roll out next week & is sure to be a great time. More details to come!

 

  Don't forget to schedule your classes for next week--it's a busy one!

 

Be fit, be healthy, be happy,
LAB5
 
 
 
"In 10 sessions you will feel a difference, in 20 sessions you will see a difference, and in 30 sessions you will have a whole new body." - Joseph Pilates


Contents

Trainer's Corner
Saucy Health
Savvy Fitness
Founder's Corner
  

"Health is the vital principle of bliss, & exercise, of health."

  

~ James Thomson
Trainer's Corner

Eat More, Weigh Less

 

One common thing that I hear LAB5ers say is, "I went on vacation, and I didn't gain any weight! All I did was eat!" Well, there's a reason for that. Eating more, and on a consistent schedule, can be more beneficial for your weight loss than you know.

Most often, weight loss programs that restrict calories will work against you. This leads to increased appetite and low satiety as your body prevents starvation. When your body is in starvation mode, it will hold on to fat for emergencies. You will also find it hard to implement your healthy eating goals when you're feeling hungry and dissatisfied. Not to mention, you will probably suffer from cravings, ultimately causing you to fall into under-eating and over-eating cycles.
Your body will make a choice: lose body fat or lose muscle. An inadequately fueled body will choose to drop calorie-burning muscle rather than fat. Excessive loss of lean muscle mass leads to weight loss without improvement of body composition or health. This leaves you frustrated and 
ever-battling your weight.

 

There are very easy solutions to this issue. Create an eating plan to control your calories and make sure you're eating balanced meals and snacks. A consistent eating pattern will control your energy level, appetite, cravings, blood glucose and insulin levels. Plus--eating regular meals and snacks help you practice portion control and fuel your resting metabolism. I myself have found challenges with eating consistently but I have found that if I bring lots of snacks to work, and try to keep at least 3 of my meals consistent, I'm doing ok. Create an eating plan to control your calories and make sure you're eating balanced meals and snacks.

Nourish your body with quality foods that you can eat more of--foods that are...

 

Read More 

Fit Fact
 
The human brain operates on the same amount of power as a 10-watt light bulb

 

 

Saucy Health
Stuffed Tomatoes
Stuffed Tomatoes  
~ Hearty, healthy, easy to bake, easier to clean up ~

 

Click HERE to see the full recipe! 
 
Savvy Fitness

"The way you do one thing is the way you do everything."

 

This is an often used quote in fitness. While I am not a big fan of psycho-babble, this sentiment can be very motivating. How does it apply to all of us at LAB5? We all have various tasks and projects that we chip away at throughout our days and weeks. We have people that depend on us to varying degrees. We also have larger, life goals that are very important to us.  What kind of person are we? How can we be relied upon? In work, in relationships, or in our goals, how is our endurance when things get really hard, or we feel overwhelmed? Do we push on, undeterred, seeking to excel, finding new energy and qualities we didn't know we had? Do we tend to buckle and quit? Do we start strong, with good intentions, but stop short when difficulty arises? Are we so determined that we follow through with excellence, despite our fears and struggles? Or do we tend to feel difficulty and find ways to excuse ourselves to quit, maybe letting others down? 

Certainly, these are questions only we can answer. We can also be fooling ourselves. We may not even realize how often we press on, or stop short? Can we learn about our own character in the way we approach our workouts?  A typical Lab5 workout can be viewed as a daily task. It is extremely difficult at times, and your trainer tries to nudge you to new lengths, pushing you past what you may immediately feel is possible. How will you respond? Will you bear down, and finish out the set, pushing your form and intensity to your absolute maximum? Or does that max scare you, causing you to hold back, perhaps backing off when the trainer turns their back? Can it be true that the way we handle this stress gives us a window into how we handle larger, more important tasks and goals? If so, what a good opportunity to see and make needed changes. 

The answers to the above questions are fluid. We can change our behavior and learn new ways to respond to stress and fear.  Many learn in their fitness...

 

Read More 

Who knew?!
 
Asparagus--the dos and don'ts

Select: Thin spears tend to have a strong grassy flavor, while the fatter ones are more mellow. Look for a bunch that is firm to the touch with tight, closed buds on top. If the tips have any blooms and look separated or the cut ends look dry, take a pass; they won't taste as intense.
 Keep: Asparagus loses flavor more rapidly than many other veggies, so use it as soon as possible after purchasing--especially if it's from the supermarket. When you do need to store the stalks, wrap the bunch in a moist paper towel & stash in your crisper, or stand upright in a glass filled with an inch of water. 
Prep: A quick rinse & a trim is all this green veggie needs before cooking. Bend the bottom of one stem until it breaks naturally and use that as a guide for how much of the woody ends to remove from the rest. If the asparagus is stringy, remove the outer layer with a vegetable peeler. 
Cook: This delicate vegetable requires just a blanch in boiling water. Give it 2 to 3 minutes (or until tender) & finish with a light drizzle of olive oil, a pinch of sea salt, & a squeeze of lemon. 

 

~ Be fit, Be healthy, Be happy ~

Founder's Corner
Staying Successful

In today's fast paced, highly stimulating world it can be challenging to find the time to stay active. Don't feel like you're alone. Being short on time for physical activity is the #1 challenge for almost everyone. With a few easy and creative tips, you can add physical activity into your daily lifestyle and be you on your way to getting fit in no time.

Jan 2012 FC
* Make Working Out Fun: The best way to stay motivated with your workouts is to get involved in activities that are engaging and fun. We offer five different disciplines and various levels of difficulty.

* Excuse-Proof Your Workout: We all know how easy it is to make excuses, especially when it comes to working out. Make your health a priority by making a list of all of the possible excuses you are likely to encounter and come up with counteractive solutions. Too busy? Make a commitment to working out every day by scheduling your workouts in your calendar. When the reminder pops up, get into your workout gear and get active. There is nothing more important than your health and keeping fit allows you the best opportunity to have the maximum quality in your life.

* Companions: Catch up with a friend and on your fitness routine by working out with a buddy. Combine two activities to save time throughout the day. Not only that, a work out partner will push you to complete your training with maximum intensity, especially if you have a competitive side.

* Reward Yourself: Meeting your fitness goals will be a gradual process, so don't be discouraged when you only notice small changes. Pick a treat to stay on track. Reward yourself for each week you stick to your plan. You can do it!  

 

Alan & Bonnie Cashman

Be fit, be healthy, be happy

 Keep up-to-date with LAB5

 

 Like us on Facebook    View our profile on LinkedIn    Follow us on Twitter    Find us on Yelp    View our videos on YouTube    Visit our blog

LAB5FITNESS / 606 Broadway E Suite A / Seattle, WA 98102